Do You Pack Snacks to Eat Throughout the Day?

No matter what is on my agenda for the day, my snack schedule is always taken into consideration before leaving the house. Packing snacks to bring to work is essential to ward off hunger pains that come in the mid-morning or homestretch hours between lunch and quitting time.  

Even with a weekend day full of shopping and various errands, I make sure there is always a small bite handy.  Trust me, packing a healthy snack helps avoid poor food choices that occur last minute at the peak of hunger. Healthy snacks between meals can help control hunger which would prevent you from overeating at the end of the day.  I often refer to snacks as “mini meals” because they should be just as balanced as a “regular meal” including: a carbohydrate, protein, and healthy fat.  In fact, a small portion of leftovers can often act as a good pick-me-up during the day. 

Try these packable and portable snack options:

•  Individual bags of trail mix or nuts
• Dry roasted edamame 
• Whole fruit (apple, orange, banana, etc)
• Whole grain crackers and cheese or peanut butter
• Half of a PB&J sandwich on whole wheat bread
• Low sodium beef jerky
• Granola bars with fiber and protein (try to get at least 5g fiber)

For healthy snacks that require refrigeration and would be more ideal for work vs running errands:

•            Yogurt and fresh fruit
•            String cheese and fruit or whole grain crackers
•            Cottage cheese with berries and nuts
•            Hummus and vegetables – carrots, bell pepper, cucumber, celery
•            Half a turkey sandwich – low fat cheese and whole grain bread

Just remember, keeping a snack handy during the day will keep you from binge eating later.

Types of Foods That Fuel Your Body When Training for a Half Marathon

There’s something about setting your sights on 13.1 miles that is exhilarating, nerve racking, yet attainable all at the same time. At least, these were some of my emotions when training for my first half marathon.  Choosing a training program was pretty easy with a little bit of research. However, figuring out what, when, and how to incorporate meals and snacks around training was a bit trickier, but nonetheless possible. Whether you’re running to finish or running for your personal best, maintaining proper nutrition can help you accomplish any goal.

While proper nutrition should be a part of your every day lifestyle, during your 10-15 weeks of training, using proper nutrition guidelines can help you excel. Optimal nutrition both before and after a run will help increase nutrient stores allowing your muscles to repair, become stronger, and increase/sustain energy production.

FYI: training for a half marathon is not the time to cut calories to lose weight because getting enough calories for your body is important during training. It's essential to eat enough during the day to avoid fatigue during your workouts. In addition to daily balanced meals, have a carbohydrate based snack before your run to maintain a source of energy. Here are some ideas of the type of foods you should be eating as well as the time you should consume them.

Pre-run foods

10-15 minutes before a run

o   Whole piece of fruit – orange, apple, grapes, etc

o   Applesauce

o   Pudding

30-60 minutes before a run

o   Cereal – try varieties with quickly absorbed carbs to avoid cramping and bloating

o   Dried dates

o   Greek yogurt with fresh berries

60-90 minutes before a run

o   Hummus and carrots or whole wheat crackers

o   Instant oatmeal – plain is best, sweeten with cinnamon and berries

o   Sweet potatoes

30-60 minute run aim to consume 150 calories

60-90 minute run aim to consume 200-250 calories

90 minute-120 minute run aim to consume 250-300 calories

I do understand that not everyone can handle solid food before a run, so if you are one of those individuals, have a sports drink.

Post run foods

Fueling up after a run is just as important as adequate intake during the day. Consuming a snack, ideally within 30 minutes of our run, helps your body replenish glucose stores. Your post run snack should consist of a 4:1 carbohydrate to protein ratio. Chose a snack similar to your pre run snack – whole grains, fruits, etc.

Approaching race day

Two weeks

As race day gets closer, about 2 weeks out, adding more complex carbs to your daily diet helps to build up glycogen stores in your muscles. Whole grain bread, whole wheat pasta, brown rice, and vegetables are a good source of complex carbs. Throughout all of your training (and when you’re not training) drinking lots of water is necessary. During long runs, drink water every 20-30 minutes, or as often as needed; especially in the Louisiana heat.

Three days

Three days before the race, your diet should be around 70% carbs. Stick with foods you are familiar with and how your body digests them. These complex carbs will provide your muscles and brain with the fuel needed to get through the race.

Night before

The night before the big day, eat a nutritious meal, continue drinking water, and don’t experiment with anything new. Dinner should consist of whole grains, veggies, and lean protein. If you found complex carbs did not sit well with you during training, having white pasta, rice, etc is okay.

Morning of race day

The morning of race day, eat a healthy breakfast consisting of 400-600 calories of something familiar. Drink water and have a cup of coffee if that’s something you’re use to – the caffeine can help.

Happy training everyone!

How to Train for a Half Marathon

If you’re reading this post more than likely you want to learn how to train for a half marathon. Congrats! You have already taken an exciting first step into achieving this goal. Maybe this is your first, second, or third time racing, nonetheless we are here to guide you along this journey.

Recently I began training for a half marathon that I will be running in a few months, so I’d thought I’d walk through the process for anyone else wanting to learn!

Pre-Training

Let me just start off by saying that if you’re already running a 3 mile for your long runs, then you are in good shape to begin training. However, if you are not able to currently run 3 miles, then you will have to do some pre-training. 

Before you start training you need a good foundation to build upon so you should already be running at least 3 days a week and you should be able to run for 30 minutes without stopping. Aim to make your weekday runs around 30 minutes and your weekend long runs at least 3 miles. From there give yourself about a 15 week time frame for training.

Training: Create a schedule

You should be running 3-4 days a week. On the days that you are not running, incorporate activities such as: strength training, stretching, biking, swimming or participate in a cardio class. The goal is to maintain the cardio, but not to wear your body down by running only.

In addition to running and cardio, it’s important to remember to include at least 1-2 rest days in your schedule. Your body needs to recover so taking those days of rest allows your body to recuperate from one run to the next. Your devoted rest days will be a great time to ice down any soreness. You’ll want to do all of the right things to minimize your chances of injury.  

Every week increase your long run by 1 mile until your running up to 13 to 14 miles for your long runs. However, your longest long run should be about two weeks before your half-marathon. Then in the final weeks leading to your race you should taper off to allow your body to recover from training and therefore be strong on race day.

Stay focused

Building mental endurance is crucial.  It’s easy to be motivated in the beginning phases but it’s another thing to stay motivated every day… especially after a long day at work. Developing the proper attitude and staying motivated is fundamental to crossing the finish line.

Don’t push yourself too hard

Listen to your body. It has a great way of communicating to us when something is not right. If you’re experiencing a pain that has not subsided after a few days, maybe it’s time to dial down and focus on activities that do not aggravate the ache. It’s also vital that you stay hydrated and feed your body with the proper nutrition during this training process. Do good for your body, and your body does good for you.

Final note

Do not try anything new on race day. Stick with what you know and prepare your body for what it needs to complete the race. Put on your headphones and enjoy the run!

Thinking About Portions

Upon returning from vacation overseas in Italy and Spain, I’m still reminiscing on the delicious food and drinks enjoyed in all areas. Along with the beautiful views and cultural history, dining experiences were unforgettable. I couldn’t help but notice the difference between the food culture overseas versus here in the US. Walking along the streets in the morning, restaurants would be receiving fresh fruits and vegetables daily or shopping at the corner markets for their daily stock. Street stands and corner stores had fresh cut fruits and savory vegetable sandwiches to offer versus packaged, processed foods often sought after here. While healthy fresh foods are abundantly available here in the US, and Baton Rouge, it’s all about making the right choices when it comes down to snacking and meals. Along with more vegetable based options in Italy & Spain restaurants, the portions of foods were perfect; not too much, not too little. There were no televisions or media distractions in restaurants, the focus was the food, wine, and atmosphere. Taking more time between courses provided the ability to fully enjoy each bite and the overall experience of eating.  

Having perfect portions provided the opportunity for more mindful eating and enjoyment of several courses to appreciate the flavor profile of each. To get an idea of better portion control, especially when dining out, follow these easy tips:

·         A serving of meat should be about the size of a deck of cards

·         A serving of fat should be about the size of a ping pong ball or your thumb

·         A serving of bread should be about the size of a flat hand

·         A serving of rice or pasta should fit into a handful, about ½ cup

·         A serving of cooked veggies should be about a fist sized

·         A serving of salad or leafy greens should be about two fists together

If you have limited access to fresh produce, frozen options (with no added salt or sauces) are just as healthy as fresh and can sometimes be more convenient to store and prepare. Portion control is all about making the right choices too; just because a large portion is served at a restaurant does not mean you have to consume all in one sitting. Additionally, if serving yourself at home and you find you’re full before you have a “clean plate” save the rest for left overs – or feed them to your boyfriend. 

*Featured picture from a family owned and operated ristorante in Venice, Italy. Seared tuna with cream of pea (preceded by a delicious seafood scampi and of course a glass of red wine, not pictured)



 

Erin King, RD, LDN

 

Are You Waking Up With Back Pain?

Do you find yourself waking up in the morning with pain in your back or neck that was not there the previous day? Or do you have trouble getting a good night's sleep because of pain in your back?

We understand your struggle and want to help! Our physical therapist, Rachel Jillson, shares a few tips on on the best sleeping positions to avoid back pain.

Want to know if physical therapy is right for you? Sign up for a free consultation with one of our physical therapists. We are here to help you restore your lifestyle.

Highway to the Danger Zone

Hearing the words “Danger Zone” generally causes a catchy tune pop into mind; many people don’t immediately think about food temperatures. With Summer officially here, pool parties, Bar-b-ques, and picnics are a weekly occurrence. One main component of all these festivities, especially down here in the south is the sharing of food. Salads, especially chicken, potato, eggs salads are good options to provide some cooler eats in the summer heat.  Grilled meats, casseroles, and pies are staples, but still need to be handled with care. “The Danger Zone” in the food world refers to the temperature range in which bacteria most rapidly grow in food. This range is between 40^oF – 140^oF.  At first glance, this looks like a wide range.  What to take away from this: food grows bacteria most rapidly at room temperature. To cut down on bacteria growth, refrigerate food within 2 hours of being cooked or taken out of the fridge. For food outside with weather >90^oF, refrigeration should happen within 1 hour. Stored leftovers should be reheated to a safe minimum internal temperature before eating again. Food left out all day should be discarded to avoid potential food related illness. So stay food safe this Summer so you can enjoy all the parties!

Keeping Off Pounds Lost

Weight loss is commonly tracked through the measurements of pounds and inches. In addition to these two figures, a significant number to be tracked is percent (%) of total body weight. Substantial health improvements can happen from just a 5-15% total body weight loss. Some benefits include fewer medications or lower dosages, decreased sleep apnea, improved sexual function, increased mobility/function, and more.  All of these improvements from just 10-20 pounds in some cases. Losing the pounds often proves to be the easiest part of a weight loss journey, keeping them off is where most people struggle.  Obesity expert Donna Ryan from Pennington Biomedical Research Center explains in a recent article, “estimated metabolic adaptation from weight loss is roughly about 15 calories for every percent of weight loss.” So adapting your intake to be 15 calories less with each percent loss will help to keep the pounds off. A 5% loss would warrant a 75 calorie decrease in total daily needs. To compensate for this amount, eating less or exercising more are both options. With this, it is important to note that daily smart food choices and regular physical activity are two main components of a healthy lifestyle for anyone at any size.