Klick's Presentation Highlights

A big THANK YOU to everyone who came out to hear me speak at Klick's Running & Walking. Here are a few presentation highlights for those of you who were out having fun in the sun:

Knowing what to eat when on the road or overseas is especially important if you are traveling to a race.  

Race after a road/overnight trip:

• Drink a lot of water. If you are driving, consider stocking a cooler with bottled water or bring a large thermos to keep fully hydrated. Plan on leaving earlier to make time for bathroom stops.
• Sometimes we are faced with junk food temptations at the bathroom pit stop. Stick to what you are used to. Now is not the time to try something new. 
• Healthy fast food options:  *See previous blog post
• Travel-friendly foods: *See previous blog post
• Plan ahead: If you are eating out the night before a race, decide what restaurant you want to eat at before you get there. Look online at menus and make sure food can be tailored to your needs. 
• Make reservations just to be safe. You don’t want to be eating dinner at 9pm the night before an 8am start-especially when you are used to eating dinner at 7pm.
• Avoid foods high in fat and foods high in sodium. Too much salt can cause excess bloating which is not comfortable physically or mentally when prepping for a race.
• Don’t be afraid to ask the waiters to have the chef prepare food the way you want it prepared. Pick a different side, add a side salad. You are paying so make sure you get what you want.
• No restaurants? Bring a camping stove. Buy fresh veggies from the grocery store and cook in the hotel room.
• Sleep well: bring your own pillow, sleep mask, earplugs or calming music. Get quality sleep several days leading up to the race rather than counting on the night before to rest up.

Race out of the country

• Dehydration is often a cause of travel fatigue. Make sure to drink plenty of water before boarding a plane, and do not pass up the opportunity to snag the smaller-sized bottles once on board. Traveling can disrupt normal bowel movement so drinking a lot of water can help keep you regular.
• Avoid all contact with contaminated water. That includes brushing your teeth and washing your face. Bring a water bottle with a squirt top to make brushing your teeth easier.
• Language barriers can pose a threat so always err on the side of caution. Ask if you do not know what something is or don’t eat it. 
• Go plain, boring and simple and indulge after the race. 
• Stick to your normal prerace meal plan as close as possible. 
• Pack your bags. Although most countries will not allow you to bring in fresh produce, you can bring in things like granola, packets of peanut butter. 
• Find a grocery store. If you have a fridge in your hotel room, stock up on perishables you'll need.
• Eat a bigger breakfast when traveling in case you are uncertain that there will be food available to meet your dietary needs.
• Eat enough. Sometimes when traveling to foreign countries you can be so concerned with not eating the wrong foods, that you don't eat enough. Arm yourself with bars you can eat and pieces of fruit you can supplement with.
• Don't let yourself get too hungry. This can impair your judgement and there is a greater possibility of eating something you shouldn't.

You worked so hard to get your mind and body prepared to race, don't flush it down the toilet! 

Smarter Fast Food Options

Healthy Convenience Store Food

• String cheese
• Fresh fruit cup
• Baby carrot single serve bags
• Trail mix
• V8 100% vegetable juice
• Low-fat (Greek) yogurt
• Energy/granola bars
• Cereal cups

Wendy’s

• Baked Potato
• Side Salad
• Chili

McDonald’s

• Grilled chicken sandwich
• Grilled chicken snack wrap
• Fruit & maple oatmeal without added sugar
• Apple slices
• Low-fat milk
• Side salad

Starbucks

• Protein plate
• Multi-grain bagel
• Oatmeal without added sugar
• Egg white, spinach & feta wrap
• Reduced-fat turkey bacon with egg whites on an English muffin
• Chicken and vegetable wrap

Burger King

• Tendergrill chicken sandwich
• Chicken, apple & cranberry salad
• Veggie burger
• Fruit smoothies

Taco Bell

• Bypass the regular menu and go for the Fresco Menu, which replaces cheese and/or sauce with salsa made of diced tomatoes, onions, and cilantro. All items on the Fresco Menu have 330 calories or fewer with no more than 8g of fat.
• Beans & rice

No Refrigeration Necessary

During my recent camping trip, I was presented with the challenge of eating nutritionally-balanced meals without having the convenience of refrigeration or even a cooler.

Here is a list of foods organized by food group that require no refrigeration and yet adequately meet nutritional needs. 

Fruit

• Fresh fruit- Think easy to wash and keeps at room temperature (Apples, bananas, grapes, tangerines, tomatoes, avocados).
• Dried fruit- Avoid added sugars and oil by looking at nutrition labels.
• Applesauce

Vegetables

• Carrots
• Peppers
• Celery
• Snap peas
• Dried vegetables- One-quarter cup of dried veggies is equivalent to one serving of fresh.

Grains

• Bread (whole wheat, pita, multi-grain)
• Bagels
• Crackers
• Pretzels
• Pre-popped popcorn
• Crackers
• Instant oatmeal
• Cereal cups
• Energy Bars- Aim for bars with at least 5 grams of fiber and 7 grams of protein and fewer than 170 calories.

Protein

• Nut butters (single squeeze packets like Justin’s or Jif to-go containers)
• Nuts (peanuts, almonds, walnuts, pistachios, soy)
• Seeds (sunflower, pumpkin) - Store them in a small container—like an Altoids tin—when you’re on the go. Besides preventing spilling inside your bag, they provide portion control.
• Canned tuna or salmon
• Hummus- individually packaged portions.
• Cheese- individually packaged portions. Most can be stored outside of the fridge for a limited amount of time.
• Milk boxes (Horizon Organic)

Meal/Snack Ideas

• Tomato and avocado sandwich on whole wheat bread or bagel
• Nut butter and banana sandwich on pita bread
• Pretzels with hummus
• Canned salmon or tuna on whole wheat crackers
• Apple or banana with nut butter

Keep this list in mind when planning your camping or road trip this summer so that you can eat well wherever you go.

Surmounting the Cereal Aisle

Eating a balanced breakfast every day is important because it jump starts your metabolism after an overnight fast and helps you maintain high energy levels throughout the day. Cereal has long been the the “go-to” choice and for good reason. It’s quick, requires no kitchen skills and it’s so tasty, too. Navigating the cereal aisle can be as time consuming and head spinning as finding the right greeting card. Here are a few guidelines to help you narrow the choices and pick the healthiest option:

1. Look at the nutrition facts label. Choose a cereal with:

• At least 4 to 5 g of fiber per serving.
• Less than 3 g of fat per serving.
• No more than 5 to 8 g of sugar per serving.
• No more than 140 mg of sodium per serving.

2. To really have control over how much sugar is in your cereal, choose a sugar-free cereal like Shredded Wheat, Kashi 7 Whole Grain or plain oatmeal and add flavor and sweetness with fresh cut fruit or a milk alternative like almond or soy milk.

3. Try something new like “overnight oats.” This latest oatmeal sensation takes a comforting winter favorite and transforms it into a convenient summertime (or anytime) meal. It requires no cooking, just some planning. Oats soak in a mixture of milk and yogurt overnight in an air-tight container, and by morning the oats are perfectly softened in this creamy concoction. Add in your favorite fresh or dried fruits, nuts, cinnamon, honey or nut butters  Find a basic overnight oats recipe and some creative versions here.

4. When it comes to milk, please refer to a previous post on which milk does a body good.

Unessential Essential Oils

Q: Are essential oils an acceptable way to obtain vitamins and minerals?

“Essential" oils are used for various emotional and physical wellness purposes. They are most known for their role in aromatherapy, a popular generator of  relaxation and meditation. Some oils are also applied topically and absorbed by the skin for their restorative and calming properties with massage. I have used peppermint, oregano and some more obscure oils myself for relieving musculoskeletal pain and discomfort. Additionally, there have been a few studies showing a possible anti-microbial effect of certain oils.

I use “essential" in quotes because the name is very misleading. Essential literally means that something is needed or required. This is not the case with oils that are used for aromatherapy, perfumes, soap and food flavorings. There are only two true essential oils, fats rather, that we need in our diet because our bodies lack the enzymes needed to make them. They are linoleic and linolenic acid, an omega-6 and omega-3 fatty acid, respectively.  

Using essential oils as a dietary supplement is a less common application where research is lacking and something that should heed caution. Some people look to these oils for their high concentration of antioxidants and because they are a proposed catalyst for weight loss. However, their effectiveness and safety have not been proven by scientific research.

 Essential oils are highly concentrated and can be toxic if not diluted. They can be reactive with some type of medications, cause severe irritation of the mucous membrane of the alimentary canal or provoke an allergic reaction. They may also cause nausea and vomiting. You should refrain from using essential oils during pregnancy because of unknown safety concerns.

Furthermore, essential oils do not supply you with any energy from carbohydrates, protein, essential fat or fiber. Another deterrent is the financial investment. Some of these oils can run you anywhere from $20-50 for a 2 ounce bottle. Wouldn't eat be cheaper and much more satisfying to eat a colorful, hearty salad?

Bottom Line: There is no research to support supplementing your diet or relying on essential oils to fulfill your nutrient needs. If you are serious about improving your health, the quality of your diet or losing weight, essential oils do not change your current nutrition and lifestyle habits and, in the long run, are not a sustainable dietary practice.

If you do decide to take essential oils by mouth, please be sure to first talk to a knowledgeable healthcare provider, follow all label warnings and instructions and consider the amount, frequency and duration of application. 

Jumping on the Chia Bandwagon

Remember these?

Very few dietary fads peak my interest. I usually sigh and roll my eyes at the latest health breakthrough that Dr. Oz is touting will reverse heart disease and mitigate obesity. However, one nutrition nugget keeps sticking in my head: chia seeds.

Chia seeds come from the desert plant Salvia hispanica, a member of the mint family. Its origin is believed to be in Central America where the seed was a staple in the ancient Aztec diet. Chia seeds have recently gained attention as an excellent source of omega-3 fatty acids. They are also full of fiber with 10 grams per 2 tablespoons, and they contain protein and minerals such as iron, calcium, magnesium and zinc.

I started to consider chia seeds because I am really making an effott to limit my fish intake to seafood that I know is sustainabily harvested. Fatty fish like salmon and tuna have been the primary source of omega-3 fatty acids in my diet and so I want to make sure that I continue to consume adequate amounts.

So let’s say that I cave. What do I do with them? There are basically three options:

1. You can eat them whole, sprinkled on cereal, yogurt or a salad.

2. You can grind them up into a flour and use it to make cakes and breads.

3. You can soak it in water (1 cup water for 2 Tbsp chia) for 10-30 minutes until it becomes a viscous gel that you can add to liquid foods like smoothies or yogurt.

One tablespoon of dry seeds has about 68 calories and makes 9 Tbsp of chia gel, which can be stored  in a covered container in the refrigerator for 1-2 weeks.

Will I join the thousands who already ride the chia seed bandwagon? Maybe. I added them to the bottom of my grocery list so maybe this week I will feel adventurous and jump on board. 

The Glory of Garlic

Garlic to me is what grilled cheese and meatloaf is to others: comfort food. Growing up in a household that predominately ate Italian foods, there were few meals that were not graced with the presence of garlic. My mother’s hands are stained with the scent of fresh cut garlic from being in the kitchen every day preparing meals for me and my family. When I miss her, all I have to do is crack open a clove and I am transported  home.

Lucky for me, April is National Garlic Month.  This is an opportunity to celebrate the bountiful attributes that this meek aromatic brings to the table and to our bodies. Not only does garlic add flavor and personality to food, research has shown promising health benefits from consuming 1-2 teaspoons of garlic a day.

Garlic may be effective in slowing the development of heart disease and cancer (particularly breast, colon and prostate) in some individuals, and assisting in the management of diabetes and controlling blood pressure and cholesterol levels. Some studies have shown garlic to increase immunity in regular consumers, thereby protecting against the common cold and flu virus.

The applications don’t stop there. Though the research is not conclusive, garlic is sometimes used for treating osteoarthritis, hay-fever and traveler's diarrhea. Other uses for garlic include indigestion, fighting fatigue, preventing tick bites, treating bacterial and fungal infections, headache, stomachache, sinus congestion, gout, rheumatism, hemorrhoids, asthma, bronchitis and snakebites.

Let’s not forget that garlic is also proven to be an effective vampire repellent.