By Barbara Day, M.S., R.D., C.N.

I recently read a Q & A in the June 2011 issue of my Runner’s World magazine that I wanted to share.  Kristin Hostetter, author of Don’t Forget the Duct Tape: Tips & Tricks for Repairing and Maintaining Outdoor and Travel Gear, answered the question about How to Clean the GUNK out your Hydration Pack or Water Bottles.

If you hike, bike or trail run like I do, you have to depend on a hydration pack of some type or reusable water bottles like Polar® Bottles or Nalgene® bottles. Kristin suggests trying Polident® tablets from the drugstore. These are tablets that people use to clean their dentures. According to Kristin you can “just fill your bottle or hydration pack’s bladder with water, drop the tablet in, watch it dissolve, then rinse it out. An alternative method is to use bleach, like Clorox®. Kirsten suggests a teaspoon of bleach into a half gallon of water. Flush the water though the bottle or hydration pack and tubing. However careful rinsing is necessary to prevent aftertaste.  If you can’t seem to get the aftertaste out of the bottle or hydration pack after using either the Polident® or bleach, Kristin suggests mixing one teaspoon of baking soda with a liter of water, and then flush it through. Then follow it again with just plain water. However, she suggests to thoroughly dry your hydration gear out after each use or the GUNK will just come back!

Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition.  The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers.  Barbara worked as Nutrition Consultant to the Navy SEALs (8 years) and the University of Louisville Athletic Department (10 years). Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues.  Barbara writes nutrition and health columns for www.LiveStrong.com as well as a weekly nutrition column for the Southeast Outlook. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 9 grandchildren.

By Barbara Day, M.S., R.D., C.N.

Springtime is the beginning of training for an array of athletic endeavors in Kentuckiana from running events like the Triple Crown of Running, triathlons like sprint triathlons or even IronMan Louisville, to competitive cycling or century cycling events. Whatever event (s) your active lifestyle focuses on, you need to ensure you are eating enough carbohydrate (CHO) daily so you can replenish your muscle and liver glycogen stores burned in training and competitive sessions. Check out Table 1. Daily Carbohydrate Recommendations for Athletes to determine how many grams of CHO you need each day.

Image from: www.finishlynx.com

QUICK TIPS ABOUT CARBOHYDRATES

Carbohydrate (CHO) has three main functions in the body.  It provides fuel for the body, dietary fiber, plus a source vitamins and minerals.  CHO is the body’s preferred source of energy and is used to replenish muscle glycogen.  The CHO you eat has two fates:  it will be either burned for energy or it will be stored for future use in the form of muscle glycogen or liver glycogen. CHOs contain only 4 calories per gram.  CHOs are not fattening unless eaten in excessive amounts but can be filling (particularly the complex CHOs that contain a lot of dietary fiber). Read the food label to determine how many grams of carbohydrate is included in each food.

There are two types of carbohydrate: simple and complex. Simple CHOs and complex CHOs both fuel the muscle.

Simple CHO, also called monosaccharides, are single sugar molecules and are the foundation of all sugars, i.e. glucose, fructose, & galactose.  Disaccharides are double sugar molecules and include sucrose (table sugar), lactose (milk sugar), and maltose (malt).

Complex CHO, also called polysaccharides, are formed when many sugars link together to form long, complex chains.  Complex CHOs, also called starches, are the plant’s form of storing energy.  Complex CHOs can be obtained from foods like pasta and beans.  Complex CHOs supply energy, contain vitamins and minerals and dietary fiber whereas simple CHOs may not supply any vitamins or minerals unless the food is fortified.

All carbohydrates must be broken down into simple CHOs before they can be used by your body for energy.  When they are broken down, the simple CHOs are stored in the muscle, liver and blood.  These energy stores last for approximately one day.  Therefore, you should eat carbohydrate every day for an adequate fuel supply.

Some foods high in complex CHOs contain fiber or “bulk”.  There are two types of dietary fibers:  soluble fibers and insoluble fibers.

Soluble fibers are effective in reducing an elevated blood cholesterol and controlling blood sugar.  Good sources include oats (oat bran), legumes, corn, rice, the fleshy portion of apples, pears, citrus fruits, and bananas.

Insoluble fiber has been associated with improved gastrointestinal regularity and prevention of colon cancer.  Good sources include root and leafy vegetables, whole grains such as oats, wheat, rice, corn, barley, legumes, and unpeeled apples and pears.

Recommended amounts of dietary fiber per day are 20 to 38 grams of dietary fiber. NOTE: Read the food label for amounts of dietary fiber in a product.  A good source of dietary fiber should contain 3 to 5 grams per serving.

Unrefined carbohydrates, such as whole wheat flour, are an important source of vitamins and minerals. Fresh fruits & vegetables are also packed with vitamins and minerals as well as dietary fiber.

CARBOHYDRATES:  THE ATHLETE’S NUTRIENT

During exercise, [blood] glucose and [muscle and liver] glycogen supply energy to the working muscles. A diet rich in complex carbohydrates will increase glycogen stores and endurance.  Carbohydrates get stored in your blood, muscles and liver in varying amounts.

HOW MUCH AND WHERE DIETARY CARBOHYDRATE IS STORED

170 lb athlete

Calories Where stored Purpose

1586                             Muscle                            Fuels Muscles

362                               Liver                               Maintains Blood Sugar

90                                Blood                               Feeds the Brain

There are 2038 calories in total CHO stores, compared to 68,000 calories in total fat stores.  Unfortunately you need an adequate intake of CHOs in order to utilize the energy from your fat.

One of the limiting factors in your performance will be the amount of muscle energy available.  The best way to load up your muscles with energy is by what you put in your mouth!  Complex carbohydrates are preferable to simple carbohydrates because they are easily digested, providing a slow, steady supply of glucose to your body.  At the same time, complex carbohydrates contribute other essential nutrients such as vitamins and minerals needed for energy metabolism.

NOTE: You may experience some bloating if you change your diet from a low carbohydrate diet to a high complex carbohydrate diet too quickly especially if the carbohydrate comes from beans or whole grains.  So a word to the wise, start adding high carbohydrate foods that contain a lot of dietary fiber slowly to prevent bloating.  Drink lots of fluids, too, when you increase your dietary fiber intake.

EXAMPLES OF                                                  EXAMPLES OF

COMPLEX CARBOHYDRATE                 SIMPLE CARBOHYDRATE

FOODS                                                                     FOODS

Breads (whole grains)                                                Fruits

Vegetables                                                                      Sugar

Pasta (whole grains)                                                    Honey

Rice (Brown)                                                                    Soft drinks

Cereal  (whole grains)

Dried Beans

Couscous (whole grains)

Table 1. Daily Carbohydrate Recommendations for Athletes

●        2.27 – 3.18 g of CHO/lb/day: athletes engaging in moderate-intensity exercise for 60 to 90 minutes per day.

●        3.18 – 5.45 g of CHO/lb/day: athletes engaging in moderate-to-high intensity endurance for one to three hours.

●        4.55 – 5.45 g of CHO/lb/day: athletes participating in extreme endurance exercise for four to six hours per day (e.g. Tour de France, IronMan)

Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition.  The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers.  Barbara worked as Nutrition Consultant to the Navy SEALs (8 years) and the University of Louisville Athletic Department (10 years). Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues.  Barbara writes nutrition and health columns for www.LiveStrong.com as well as a weekly nutrition column for the Southeast Outlook. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 9 grandchildren.

Fitness DVDs Make Great Christmas Gifts

With the economy the way it is, some people may not be able to belong to a fitness center. Fitness DVDs are inexpensive and can be very motivational. Below are ten DVDs that got4- 5 star ratings. The P90X videos are by far the most complete but are also the most expensive. You will need a pull up bar. Many of the DVDs require that you purchase at least 2 sets of dumbbells.

1. P90X. $119 plus $9.95 for shipping and handling. In just 90 days, you can get back in shape, or build the body you’ve always wanted. All you need is a set of dumbbells or resistance bands, a pull-up bar, and about an hour a day. No gym membership required. You get 12 DVDs. All you need is a small space (about 6 by 6 feet), a set of dumbbells or resistance bands, a pull-up bar, and about an hour a day.  Two of my sons and a bunch of my friends use this program and everyone seems to get great results! It’s expensive but worth it according to my family and friends.

http://www.extremefitnessplans.com/Tony_Horton/P90X_Extreme_Training_System.html

1. A.S.A.P. Hollywood Bootcamp 4X4. $19.95. If you want to participate in a boot camp but don’t want to get up with the roosters, try a boot camp video. This video is a fast paced series of 60-second intervals: aerobics, lower-body toning, upper-body toning and corework. Each non-stop segment challenges the body in different ways. Requires 3 to 10 lb dumbbells. www.CollageVideo.com.
2. Dance Off Inches Line Dance Party or Dance Off the Inches: Sizzling Salsa. Both DVDs are $14.95. The Line Dance Party has 10 simple moves from three traditional dances. The Salsa DVD has three routines that get the hips moving & heart rate souring. www.CollageVideo.com.
3. Hi/Lo Extreme. $16.95. This is a fast-paced and super-challenging, it’s an ever-changing mix of non-stop cardio combos. You’re sure to burn fat, build stamina … and test your endurance. The exercises include pivots, repeaters and directional changes plus higher-impact ski jumps, power leaps and football-style plyo drills (the last combo is nearly all high-impact, but one person shows an easier variation). www.CollageVideo.com.
4. Trudie Styler’s Core Strength Pilates. $14.95. A balanced blend of Pilates and stretch with a clear focus on breath cycles (e.g. “on the out-breath, open the body; on the in-breath, bring the body together”). This varied combination of techniques and styles builds strength as it improves flexibility and maximizes relaxation. The toning exercises are familiar Pilates classics while the yoga-based stretch elements include moves like cobra and down dog. The instruction is exceptionally detailed and purposeful. www.CollageVideo.com
5. Get Extremely Ripped 1,000 with Jari Love. $14.95. An ultra-challenging aero/tone interval program with athletic-style cardio and lots of compound muscle toning. The three-minute, high-impact cardio drills range from L-steps and speed skates to L-hops and jumping jacks (as floor aerobics, they’re tough, but one group even does them using a step). The shorter toning intervals maximize results by working multiple muscles at once. They include a mix of weight-room, compound-muscle and balance exercises. Motivating countdown timer and tribal/drum soundtrack. Requires two sets of dumbbells. www.CollageVideo.com
6. Rodney Yee Yoga for Beginners. $14.95. This video is a two-workout DVD which features — a superb tutorial and a choice of audio tracks. Rodney and Colleen Saidman show you the exact positions and movements for 20 classic yoga poses. Those poses are then used in two easy-to-follow workouts: Rodney’s “energizing” program and Colleen’s “rejuvenating” program. Besides the normal, full-instruction audio track, you get two additional options. “Pose only” avoids distractions with limited cuing, while “inspirational” focuses on your mental attitude (e.g. mountain pose: “think about a strong, steady, majestic mountain”). Filmed in a beautiful Oceanside setting. www.CollageVideo.com
7. Michelle Dozols Peak 10 Cardio Strength. $19.95. A well-structured aero/tone interval workout that features four different techniques and intensity levels. It’s all carefully sequenced to keep your heart rate elevated while you build lean muscle. Each ten-minute circuit progresses from toning to aerobics (and back again). The beginning interval is “base” – simple strength training. “Ascent” is next; it uses more advanced toning exercises. Then it’s “climb” — a challenging blend of multi-muscle toning and mixed-impact aerobics. The circuit ends with “peak” — 15 seconds of full-on, high-impact cardio (e.g. “scissor jumps,” “frog jumps”). Superb production and excellent cuing. Requires two sets of dumbbells (e.g. 3 lb and 5 lb). www.CollageVideo.com.
8. Kelly Coffey’s 30 Minutes to Fitness Circuit Burn. $14.95. An intelligently sequenced aero/tone interval program that features four exercise types. It’s all carefully designed to burn calories as it tones your body. You get two different circuits. Each uses a consistent four-segment format: athletic cardio, multi-muscle body-sculpting, shadow boxing aerobics and lower-body toning. You’ll do each circuit twice. The second series is longer and more challenging (it also lets you use heavier weights). Kelly’s cuing is always easy-to-follow, but the workout and transitions are fast — you’ll need to pay attention. Has a bonus 6-minute ab section. Requires two sets of dumbbells (e.g. 3 lb. and 10 lb). www.CollageVideo.com

10. Jillian Michaels’ Banish Fat, Boost Metabolism. $14.95. A no nonsense series of easy-to-follow aero/tone intervals led by “The Biggest Loser” trainer. As always, Jillian is definitely “forceful,” but she’s also surprisingly supportive (she really wants you to succeed). The cardio segments feature non-dancy, athletic moves like kickboxing, callisthenic jacks and plyometric jumps. The core-focused body-sculpting includes both standing and floor moves. Jillian skillfully alternates upper and lower-body exercises to keep your heart rate elevated and your blood pumping. For maximum results, each circuit is done once, then repeated at a slightly higher intensity (“with intention”). www.CollageVideo.com

Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition.  The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers.  Barbara worked as Nutrition Consultant to the Navy SEALs (8 years) and the University of Louisville Athletic Department (10 years). Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues.  Barbara writes nutrition and health columns for www.LiveStrong.com as well as a weekly nutrition column for the Southeast Outlook. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 9 grandchildren.

New Women Specific Maximum Heart Rate Formula

Researchers at Northwestern Medicine in Chicago have promoted a new formula for calculating a woman’s maximum heart rate. In this new study, 5,437 healthy women, aged 35 to 93,  took part in treadmill tests where they exercised as long and hard as they could before they had to stop. The reason the formula was updated is because scientists realized that a decades-old formula for calculating heart rate may be inaccurate for women.

The old formula subtracts a person’s age from 220. But based on the data collected in the Chicago study, the right formula for calculating a woman’s maximum heart rate (MHR) is a little more complicated: 206 minus 88 percent of a woman’s age. (206 – age X .88 = MHR). Most people use heart rate (me included) to determine the intensity of their exercise bout.

My Polar Heart Monitor ultimately determines based on my heart rate how many calories I burned in my exercise bout. Research suggests you burn more total fat and calories when you are in the cardio zone.  The cardio zone is the number of beats per minute between 65% and 85% of the MHR.

Using the old formula of 220 minus age, a 45-year-old woman would achieve an average maximum heart rate of 175 beats per minute. That means her pulse should stay around 148 beats per minute (BPM) during her workout to achieve a target heart rate of 85 percent. (For me, 220 – 60 = 160 X .85 = 136 BPM).

New formula:    206 – 45 = 161 X .88 = 141.

Cardio Zone: 65% is 92 BPM. 85% is 120 BPM.

(For me,  206 – 60 = 146 X .88 = 128.

Cardio Zone: 65% is 83 BPM. 85% is 109 BPM).

What’s the Scoop About the New Formula for Active Women

I have been a runner for 35 years. This new formula is clearly inaccurate for me and most fit women. I look at my perceived level of exertion. At a workload between 83 BPM and 109 BPM for me, my workout would be very low. This new formula might be effective for women who are just beginning an exercise program but may not be effective for women who are active and fit.

Fit Women Can Use Borg Rating of Perceived Exertion@

The Borg Rating of Perceived Exertion (RPE) is a way of measuring physical activity intensity level. Perceived exertion is how hard you feel like your body is working. It is based on the physical sensations a person experiences during physical activity, including increased heart rate, increased respiration or breathing rate, increased sweating, and muscle fatigue. Although this is a subjective measure, a person’s exertion rating may provide a fairly good estimate of the actual heart rate during physical activity* (Borg, 1998).

Practitioners generally agree that perceived exertion ratings between 12 to 14 on the Borg Scale suggests that physical activity is being performed at a moderate level of intensity. During activity, use the Borg Scale to assign numbers to how you feel (see instructions below). Self-monitoring how hard your body is working can help you adjust the intensity of the activity by speeding up or slowing down your movements.

Through experience of monitoring how your body feels, it will become easier to know when to adjust your intensity. For example, a walker who wants to engage in moderate-intensity activity would aim for a Borg Scale level of “somewhat hard” (12-14). If he describes his muscle fatigue and breathing as “very light” (9 on the Borg Scale) he would want to increase his intensity. On the other hand, if he felt his exertion was “extremely hard” (19 on the Borg Scale) he would need to slow down his movements to achieve the moderate-intensity range.

*A high correlation exists between a person’s perceived exertion rating times 10 and the actual heart rate during physical activity; so a person’s exertion rating may provide a fairly good estimate of the actual heart rate during activity (Borg, 1998). For example, if a person’s rating of perceived exertion (RPE) is 12, then 12 x 10 = 120; so the heart rate should be approximately 120 beats per minute. Note that this calculation is only an approximation of heart rate, and the actual heart rate can vary quite a bit depending on age and physical condition. The Borg Rating of Perceived Exertion is also the preferred method to assess intensity among those individuals who take medications that affect heart rate or pulse.

The cardio zone using Borg would be between somewhat hard and very hard. Based on those levels of exertion, you can determine what your heart rate should be.  I have been a runner for over 35 years and am fit.  For my cardio zone, I try to keep my heart rate between 120 and 160 BPM, but based on new formula for my age, 83 to 109 would be my goal. Using the Borg Rating of Perceived Exertion to determine cardio zone rather than using the new maximum heart rate formula for women may be better if you are fit.

http://www.cdc.gov/physicalactivity/everyone/measuring/exertion.html

Instructions for Borg Rating of Perceived Exertion (RPE) Scale

While doing physical activity, we want you to rate your perception of exertion.  This feeling should reflect how heavy and strenuous the exercise feels to you, combining all sensations and feeling of physical stress, effort, and fatigue. Do Not concern yourself with any one factor such as leg pain or shortness of breath, but try to focus on your feeling of exertion.

Look at the rating scale below while you are engaging in an activity; it ranges from 6 to 20, where 6 means “no exertion at all” and 20 means “maximal exertion.” Choose the number from below that best describes your level of exertion. This will give you a good idea of the intensity level of your activity, and you can use this information to speed up or slow down your movements to reach your desired range. Try to appraise your feeling of exertion as honestly as possible, without thinking about what the actual physical load is. Your own feeling of effort and exertion is important, not how it compares to other people’s.  Look at the scales and the expressions and then give it a number.

Borg Rating of Perceived Exertion (RPE) Scale

6        No exertion at all.

7

Extremely light (7.5)

8

9        Very light

10

11       Light

12

13      Somewhat hard

14

15      Hard (heavy)

16

17      Very hard

18

19      Extremely hard

20      Maximal exertion

9        corresponds to “very light” exercise. For a healthy person, it is like walking slowly at his or her own pace for some minutes.

13      on the scale is “somewhat hard” exercise, but still feels OK to continue.

17      “very heard” is very strenuous. A healthy person can still go on, but he or she really has to push him-or herself. It feels very heavy, and the person is very tired.

19      on the scale is an extremely strenuous exercise level. For most people this is the most strenuous exercise they have ever experienced.

Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition.  The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers.  Barbara worked as Nutrition Consultant to the Navy SEALs (8 years) and the University of Louisville Athletic Department (10 years). Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues.  Barbara writes nutrition and health columns for www.LiveStrong.com as well as a weekly nutrition column for the Southeast Outlook. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 9 grandchildren.

If we are going to conquer childhood obesity, responsible parents need to know how many calories their children need and how many calories their children are actually eating per day.

The Children’s Nutrition Research Center at Baylor College of Medicine has developed an excellent tool which will give parents some insight into how many calories their kids need to consume each day whether they are sedentary or very active.  (http://www.bcm.edu/cnrc/healthyeatingcalculator/eatingCal.html).

Keeping a Food Diary/Journal to get an idea of how many calories your child is eating at mealtime, between meals, types and amounts of fluids are drinking is an effective way to track calories.  Patents can get most nutritional information from food labels. Meat and seafood along with produce typically have nutrition information listed at the meat & fresh produce department. Matching the calories eaten versus the calories needed will help parents to determine what strategies need to be employed to help their child lose or gain weight or excel at their sports.  

Activity Definitions for Baylor College of Medicine Healthy Eating Calculator

Inactive: no activity

Low: less than 1 hour a day

Moderate: about 1 hour a day

High: more than 1 hour a day

Translating Calories Into a Plate Full of Food

In addition to calories and BMI, the Baylor College of Medicine tool breaks down the calories into food groups from the Food Guide Pyramid (www.mypyramid.gov).

Table 1. What Counts as a Serving?

Grains Single serving size = 1 oz serving

Bread                                                      1 slice, 1 oz (28 g)

Tortilla                                                   1 small flour, 1 corn

Tortilla                                                   8” diameter = 2 oz

Roll, biscuit, or scone                            1 small (2 in. in diameter)

Bagel                                                       1 oz, 1 mini (2.5 in. in diameter)

Hamburger bun, English muffin          ½

Cornbread                                              2 ½ X 2 ½ X 1 ¼” high = 1 oz

Ready-to-eat cereal                             1 cup

Pasta, rice                                              ½ cup, cooked

Bulgur, millet, buckwheat                     ½ cup, cooked

Oatmeal                                                 ½ cup, cooked, 1 instant packet

Whole wheat crackers                          5

Saltines                                                  7

Pancake                                                  1 (4 in diameter)

Pretzels                                                  1 oz

Popcorn                                                  3 cups, popped

Vegetables Single serving size = 1 cup

Leafy greens (lettuce, spinach)           2 cups raw, 1 cup cooked

Greens (collard, kale, turnip)                               1 cup cooked

Raw or cooked vegetables                    1 cup

Tomato or vegetable juice                   1 cup

Spaghetti sauce                                    1 cup

Carrots                                                   2 medium or  12 baby

Baked or boiled potato                         1 medium

Mashed potatoes                                   1 cup

Sweet potato                                         1 large

Corn                                                        1 cup or a large ear

Cooked corn, green beans, peas          1 cup

Cooked broccoli, baby carrots            1 cup

Fruits Single serving size = 1 cup

Banana                                                    1 large ( 8 to 9 in.) – 1 cup serving

Applesauce                                             1 cup

Chopped, cooked, canned fruit           1 cup

Cantaloupe                                             1/8 medium

Grapefruit                                             ½

100% fruit juice                                    1 cup

Dried fruit                                             ½ cup

Apple                                                      1 small  – 1 cup serving

Grapes                                                    30 – 1 cup serving

Mango                                                     1 medium – 1 cup

Orange                                                   1 medium – 1 cup

Peach                                                      1 large – 1 cup

Plums                                                      2 large – 1 cup

Raisins                                                    ¼ cup – ½ cup

Strawberries                                         1 cup

Milk Single serving size = 1 cup

Milk                                                         1 cup

Soy milk                                                 1 cup

Yogurt                                                    1 cup, 1 regular container

Frozen yogurt                                        1 cup

Hard cheese (cheddar, swiss,

Mozzarella, parmesan)                        1 ½ oz

Shredded cheese                                  1/3 cup

Ricotta cheese                                       ½ cup

Meat & Beans Single serving size = 1 oz

Lean beef, pork, ham                            1 oz cooked

Chicken, turkey (without skin)             1 oz cooked

Fish, shellfish                                         1 oz cooked

Legumes (dried beans, peas, lentils)   ¼ cup, cooked

Baked, refried beans                            ¼ cup

Hummus                                                  2 tbsp

Tofu                                                       ¼ cup (2 oz or 56 g)

Tempeh                                                  1 oz cooked

Roasted soybeans                                 ¼ cup

Egg                                                          1

Peanut butter                                        1 tbsp

Oils Single serving size = 5 grams of fat/1 tsp

Vegetable oils                                        count 1 tbsp as 3 tsp

Soft margarine (trans free)                                count 1 tbsp as 2 tsp

Mayonnaise                                            count 1 tbsp as 2 tsp

Light mayonnaise                                   count 1 tbsp as 1 tsp

Salad dressing                                       count 1 tbsp as 2 tsp

Olives                                                      count 8 large as 1 tsp

Avocado                                                 count ½ medium as 3 tsp

Examples of Extras (discretionary calories)

Regular soft drink                                 12 oz can = +155 calories

Cream cheese                                        1 tbsp = +50 calories

Light cream cheese                               1 tbsp = +25 calories

Cheese sauce                                         ¼ cup = +75 calories

Croissant                                                                1 medium (2 oz) = +95 calories

French fries (chips)                              1 medium order = +325 calories

Fried chicken (skin & batter)                               3 wings = + 335 calories

www.MyPyramid.gov

Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition.  The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers.  Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues.  Barbara writes nutrition and health columns for www.LiveStrong.com. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 9 grandchildren.

When increasing your strength for overall health, you need a resistive force applied to your body that is greater than normal. This resistance can be provided by machines, your own body weight, free weights, or rubber resistance tubing or flat band.

Looking Good & Stronger for the Long Haul

Strength/resistance training  can help me get that toned arms buff look so I can wear those sleeveless dresses & tops.  Not only do exercise bands help with the toning but they also help make me stronger so I can carry my grandkids when needed & play with them, too.

Even though I personally have access to weight machines and free weights when I travel  I always take my exercise tubing. When I am stuck in an airport waiting, I can briskly walk to get my heart rate up then use my exercise tubing to help tone my arms. Using my own body weight, doing push-ups in airport might be a little over the top.  Unlike weight machines, strength bands are portable and inexpensive and offer a versatile workout.

Inexpensive Way to Increase Strength

The exercise tubing is a 4 foot-long tube with plastic handles. You can get the tubes at Target®, Walmart® or Dick’s®. The bands range in price from $5 to $15. Some bands come with instructions on how to perform the exercises effectively. You can also purchase instructional videos for $20 to $50.  You can also hire a personal trainer to teach you how to effectively use the bands to help make you stronger. Nothing worse than investing your time in fitness only to find out you were inappropriately doing the exercises and you get injured or don’t get the results you intended.

Choosing the Correct Strength & Fitness Level

It’s best to go by your current strength and fitness level, not by what strength or fitness level you would like to be. Picking the correct level will help you to work your muscles more effectively and prevent injuries as well. The product packaging should specify what level the tubing is rated for. It might be worthwhile to get at least 2 resistance levels. You can use the lighter levels for smaller muscle groups and more resistance for large muscle groups.

• Extra light – rehab, frail people
• Light – rehab, some women
• Medium – average, untrained women, some older men
• Heavy – average untrained men, active women
• Extra-heavy – active men, strong women
• Ultra-heavy – strong men, women bodybuilder

Don’t Delay Pick Up Your Strength Today

Strength training is as easy as 1,2, 3 if you use exercise tubing at least twice a week. You’ll look great, feel good and be able to get stronger and maintain the strength so you can do all the things you want to do to keep active.

Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition.  The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers.  Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues.  Barbara writes nutrition and health columns for www.LiveStrong.com. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 9 grandchildren.

Hot weather has arrived in the Ohio Valley. Usually I run in my neighborhood but today I decided to run through Seneca Park and Cherokee Park. There was plenty of shade but it was still hot. After my run, I was hot and sweaty but I had trusty Seat Shield™  to put over my leather seats which made the ride home more comfortable.

I have an EliteSport™ SeatShield™ and  I keep mine folded in my car when not being used so it’s conveniently available after I’ve been working out. I hate to peel myself out of the car after I have literally stuck to the seat.

The SeatShield™ is a high tech, multi-layered seat cover that can be slipped over your car seat in seconds and can be easily stored when not needed.  Unlike a towel, the SeatShield stays in place.  There are three different types of SeatShields: the AllSport™ UltraSport™ and the Elite Sport™.   All are made out of a tri-laminate material which contains a waterproof/breathable middle layer. The AllSport™ top layer is made of a synthetic non-woven microfiber that becomes soft with use.  The top layer for the UltraSport™ is a velour microfiber that is very soft and durable which allows the SeatShield to fit better on the leather seats. Because the UltraSport has a mesh bottom layer it works well on leather or cloth seats.  The Elite Sport™ has the same top material as the Ultrasport but the Elite Sport™ has a special undercoating that provides a very grippy surface made especially for leather seats.  In addition, it keeps the leather seats cool in the summertime.  All the  Seat Shield™s have a top surface that wicks away the moisture from you so it can evaporate quickly. All the Seat Sheild™’s are washable. I lin99e dry mine.

All Seat Shields are odor-resistance containing a permanent anti-microbial treatment to kill odor causing bacteria. However, if you sweat a lot after your workouts you might want to purchase the UltraSport™ or the EliteSport™ because they remain waterproof not matter how much moisture is expelled from a heavy amount of perspiration.

All SeatShields fits any car with a headrest including SUV’s and trucks with a 60/40 bench.  The AllSport sells for $19.95, the UltraSport sells for $29.95 and the EliteShield™ sells for $34.95 (www.SeatShield.com or 1-888-643-8976).  The AllSport comes in only light gray  and weighs about 4 ounces.  The UltraSport and EliteSport™ comes in two colors: gray, black and beige.  They weigh approximately 12 ounces.

Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition.  The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers.  Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues.  Barbara writes nutrition and health columns for www.LiveStrong.com. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 9 grandchildren.

Top is the Allsport, middle is the Ultra and bottom is the Elite.

The best foods to eat before a workout depends on how much time you have to eat before the workout and the type of workout. If you are working out early in the morning, eating a snack which contains less than 300 calories and very little fat is recommended.  Breakfast means to break the fast. You workout will be more effective if you eat something. You wouldn’t think of driving your car 100 miles on empty would you? The amount and type of foods you eat are very individual. Some suggestions include: Carnation Instant Breakfast mixed with skim milk,  low-fat yogurt plus 8 oz of water, sport drink or diluted juice, a breakfast bar or energy bar that contains 3 to 4 times as many carbs as protein plus 8 oz water. 1 slice of toast with 1 tbsp jam, jelly or honey (skip the butter) plus 8 oz water or sport drink, 1 large banana plus 8 ounces of sport drink or diluted juice.

I can’t remember how many Kentucky Derby Festival miniMarathons I have actually run.  It’s more than 15. I have been a runner since 1974. I started running initially because I couldn’t lose my baby weight from my first son, Chris. Fast forward to 2010, still running but much slower. My fastest 10K time was 43 minutes and a few seconds, fastest 5K 19 minutes and some seconds. Saturday, I finished in a very slow uninspiring time, 2:33:31. I did not finish first or last. All the participants are WINNERS in my book.

Hanging Out with the Younger Folks

My son, Jon, and some of his friends ran the miniMarathon. Jon drove in from INDY and his friend, Jon Dried and Jon’s wife, Beth drove in from Chicago. Another friend, Cory, and his wife, Stephanie, ran the mini as well.  We all were dropped off together but pretty much ran our own pace. This is the first year in 15 years of running the mini that I didn’t take a camera. Usually I take pictures and write a column called Hot Shots about the run.  I didn’t take my camera because of the rain.  Best sign on the course: Scott has a case of the runs!

Cory & Stephanie, Jon & Beth, and Jon Day

A New Starting Line & Finish Line

At the start time, it was raining but the rain stopped and it turned out to be a great morning for the run. The start was at a different place this year but proved to be easier to get in and out of if you were dropping off a runner or walker.

Several years ago they re-routed the mini & marathon to include a run through Churchill Downs. A short run around the infield at Churchill Downs with the horses and jockeys taking notice of the runners on foot, turns out to be a very popular part of the run/walk.

The course this year changed when you approach the finish line. In the past the finish line was in front of the Kentucky International Convention Center but was moved to River Road by Slugger Field.  After the finish and the trip through water, sport drink and food tables, runners & walkers were routed down to the Derby Festival Fest-A-Ville at the Waterfront which created a fun destination for out-of-town runners and walkers.   Lots of runners and their families were able to greet and meet on the Waterfront.

This year it seemed like the Kentucky Derby Festival  miniMarathon & Marathon sponsored by Wal-Mart had finally officially reached a level that compares with larger destination races.  Registration closed at 15,000 runners that’s about double from several years ago. Congratulations to the race committee and thanks to all the volunteers who made the race possible!

The bands on the miniMarathon course were appreciated as well as the people who had their car radios on, their boom boxes on and just clapped and cheered as the runners & walkers passed by.

Glucosamine and chondroitin occur naturally in the body.  Glucosamine in supplements comes from the shells of crabs whereas chondroitin sulfate is generally derived from cow cartilage but pig and chicken has also been used.  A study sponsored by National Institutes of Health (NIH) showed that the combination of both glucosamine and chondroitin sulfate seems to be effective in the pain management in osteoarthritis patients with moderate to severe knee pain.  Glucosamine promotes the formation and repair of cartilage whereas chondroitin is supposed to promote water retention and elasticity and inhibits enzymes that break down cartilage. I have used the combination for many years and found them as an effective way to manage my psoriatic arthritis. The trick is to ensure the supplement you purchase has the right stuff.  Go to www.consumerlab.com to make sure the supplement you choose has what the label suggests.

Image from: www.naturalpath.com.