Blog

By: Nicole Korodetz, RD

I’m just a few days away from running the Scotiabank Toronto Waterfront Half Marathon with a fellow RD friend! All of our training, including early morning and evening runs, in the sweltering heat or cold rain, will be put to the test as we attempt to run 21km along Toronto’s lakeshore. We successfully completed this same run last year, with the only goal of just finishing the course (and ended up beating our anticipated time by 25 minutes!) This year, with a faster goal time in mind, I know that proper nutrition is key for optimizing my performance during training and on race day.

If you are an endurance runner, this information may come in handy to prevent you from burning out early and finishing your race strong.

There’s nothing worse than feeling overly full and bloated during a run, which can cause acid reflux, cramping, and a slower pace. Choosing the right foods to fuel your workout is key, and should be based on the duration and intensity of your exercise, the climate, your sweat rate, and personal preferences. Some people can eat a large meal right before a run and feel great, while others need a particular combination of foods a few hours before. Regardless, it is important to try out your pre-run eating regimen before race day to ensure that you know how your body will respond.

Important Nutrients:

Carbohydrates: This macronutrient is the main source of fuel for your muscles and brain. Your muscles (and liver) store carbohydrates as glycogen, which is broken down during exercise to supply energy to your working muscles. Without adequate glycogen stores, you may feel tired and fatigued, leading to less than optimal performance.

Carbohydrates are separated into complex and simple carbs. Complex carbs are part of a healthy, balanced diet, including whole grain bread, oatmeal, brown rice, starchy vegetables, and legumes. These should be consumed throughout a training regimen, as they provide long lasting energy and keep blood glucose levels stable. Simple carbs provide a quick energy boost, which can come in handy during long runs (> 1 hour). These include white flour, sugary cereal, juice, dried fruit, sports drinks and gels.

Before exercise: Include a source of complex or simple carbohydrates 1-4 hours before exercise to allow for proper digestion.

During exercise: Aim for 30-60 grams of carbohydrates per hour if running for longer than an hour. Examples include: 1 bagel, 1 large banana, 5 dates, 2 cups of fruit-flavoured sports drink, 13 saltine crackers, or 1 energy gel. These should be lower in fibre and easy to digest to avoid bloating and cramping.

After exercise: If exercising for more than hour, it is important to consume a carbohydrate-rich meal or snack (with protein) afterwards to replenish glycogen stores. This will ensure that you are energized for your next run. Examples include: chocolate milk, a peanut butter or turkey sandwich, fruit and yogurt smoothie, chicken with sweet potato and vegetables, or egg and vegetable scramble with toast, depending on how long your run was. It is important to eat at least a snack within 30 minutes post-exercise, and a balanced meal within 2 hours.

Protein: This macronutrient is important for repairing, building and maintaining muscle. While the recommended protein needs for an average healthy person are 0.8 grams per kilograms of body weight (g/kg), those who exercise regularly and intensely can require 1.0-2.0 g/kg. So, for a 70kg individual, that would be anywhere from 56 to 140 g/d, depending on their level and type of physical activity.

Before exercise: Protein can help you feel satisfied longer, which is important during a long run. However, since it takes longer to digest, limiting the portion size and consuming it a few hours before can help prevent discomfort. Choose protein sources that in lower in fat, such as skim milk, 0% yogurt, chicken breast, fish, nut butters, tofu, and lentils.

During exercise: Pure protein will not provide you with the quick energy burst the same way that carbohydrates do.

After exercise: To promote muscle repair and growth, adequate protein during recovery is key. It is recommended to have 15-25g of protein within 30 minutes after the run, in combination with carbohydrates, and every few hours afterwards to continue muscle protein synthesis. Examples include: 75g of meat/poultry/fish, 2 eggs, ½ cup cottage cheese, ¾ cup Greek yogurt, ¼ cup hemp seeds, 1 scoop protein powder.

Fluid & Electrolytes: Hydration is absolutely key on any regular day, but especially during intense exercise where fluid and electrolytes are lost through sweat. Daily fluid requirements are 2-3 L for adequate hydration. Dehydration can cause extreme thirst, dizziness, muscle cramps, and overheating. Salt is the main electrolyte lost with sweat, so it is important to replenish this during long exercise as well.

Before exercise: It is recommended to drink 1-2 cups (250-500mL) of fluid 4 hours before, and ½- 1 ½ cups (125-375mL) 2 hours or less before exercise. Although water is the best choice, 100% fruit juice, sports drinks, milk, tea, and coffee also count as fluid, but may cause discomfort. Ensuring plenty of fluid the night before is also important.

During exercise: If exercising for less than an hour in a mild temperature, water should be adequate. For longer duration, intensity, and in hot climates, sports drinks will provide the necessary fluid, carbohydrate, and electrolytes to properly hydrate and energize you.

After exercise: If you notice immediate weight loss after exercise, this is water loss. For every 1 pound of weight lost, consume 2-3 cups of fluid (ideally water and sports drinks). Continue to hydrate throughout the day. In addition, high protein liquids (e.g. protein smoothie, chocolate milk) may be better tolerated immediately after a long run when appetite is suppressed.

My race day plan:

• Breakfast: a peanut butter & jam sandwich on white bread, ½ cup orange juice, 1 banana, a coffee and water.
• During the run: 1 gel, 3 carb gummies, water/sports drinks from the stations.
• Right after the run: chocolate milk, Greek yogurt, sports drink (and whatever other free samples they are handing out).
• Post-run meal: hamburger, fries, milkshake (I deserve it! Plus, it supplies carbohydrate, protein and fat).

Note: This is what I know works best for my body. Overall, you know your body best and how it responds to various foods and beverages with exercise. AGAIN, do not try anything new on race day! Nutrition plays a huge role in sports performance, so nourish your body with the nutrients that it needs!

To all marathoners running this weekend, and endurance runners training for their next event, good luck!!

References:

1. http://www.todaysdietitian.com/newarchives/030810p...
2. https://www.sportsdietitians.com.au/wp-content/upl...
3. http://www.dietitians.ca/Your-Health/Nutrition-A-Z...
4. http://www.nutritionrx.ca/practical-examples-of-ho...
5. http://www.eatright.org/resource/fitness/training-...
6. http://www.pennutrition.com/KnowledgePathway.aspx?...

By: Nicole Korodetz, MScA, RD.

We are just a few days away from Thanksgiving, one of the most food-coma-inducing holidays of the year. While I sit here salivating over the thought of gravy-soaked turkey, creamy mashed potatoes, and warm pumpkin pie, I am reminded of the feelings that I usually get after my Thanksgiving meal- bloated, lethargic, and wanting to undo my jean button. For those who have made great progress towards accomplishing your health goals, this weekend can be a set back. So how do we enjoy this festive meal without over-indulging to the point of feeling ill, while maintaining healthy eating habits? Here are a few tips:

1. Do not fast/restrict food throughout the day in preparation for a large meal

You may believe that by not eating prior to your grand meal, you will have a whole bank of calories left to consume a very large portion of food. However, by the time you sit down to eating, you’ll be so hungry that whatever calories you “saved” during the day will be quickly used up during your hangry binge. Having a light but balanced breakfast (smoothie), lunch, (salad with hard boiled eggs) and snack (Greek yogurt) before dinner will allow you to mindfully build your plate with appropriate portions, instead of piling it high with anything you can get your hands on.

2. Bring a healthy side dish

Offering to bring a dish to the party that you know is lower in calories, nutrient-dense, and fits within your dietary preferences will ensure that there is something suitable for you to eat. Try making roasted vegetables, a barley salad, or cauliflower mash. You can also take traditional recipes and make healthy swaps (e.g. sub unsweetened applesauce for sugar, thicken soups with pureed vegetables instead of cream, use avocado as a source of fat). Plus, any host would appreciate the gesture!

3. Follow the balanced plate!

I’ve talked about this in a few of my posts, but it really is the simplest way to control your portions of carbs, protein, and fat, and maximize vegetables.

• ¼ plate protein: this is your turkey (or other poultry, red meat, pork, and vegetarian protein)
• ¼ plate starch: mashed potatoes, stuffing, sweet potato casserole (or any grain, bread, and starchy vegetable)
• ½ plate vegetables: any fresh or cooked non-starchy vegetables. This category should always be the main part of the plate
• Plus a source of fat: oil, salad dressing, butter, avocado, gravy, sour cream (about the size of 2 thumbs)

4. Where does dessert fit in?

Although not part of the balanced plate, there is definitely room for a little dessert on Thanksgiving (and always). However, by the time dessert comes around, you’ll likely already be stuffed, and that slice of pie can slip you into that anticipated food coma. Keep in mind:

• Just because a dessert is gluten-free, low fat, or vegan does not mean that it is LOW in calories. Treat all dessert as something to be enjoyed in moderation.
• Skip the garnishes that traditionally go with desserts (i.e. vanilla ice-cream, whipped cream, chocolate sauce) to cut back on unnecessary calories.
• Try a few lighter desserts: baked apples or pears with cinnamon, homemade pumpkin spice latte with skim milk, pumpkin puree yogurt parfaits (see Pinterest for inspo).
• Listen to your body: if you are already stuffed, you aren’t going to enjoy the dessert anyways. Take it home to enjoy at a later date.

5. Eat intuitively and mindfully, without denying yourself!

Part of my mandate as a dietitian is to never restrict my clients from enjoying the foods they love. These high-cal, low nutrient-dense foods can be a part of any healthy, balanced diet in moderation, and prohibiting yourself from eating them will only cause you to eventually binge on them. So, Thanksgiving is no different- have that slice of pumpkin pie and ENJOY every damn bite!

Mindful eating means taking the time to really taste your food, noticing the texture, scent, flavours, and pleasure that each bite gives you. This allows you to really feel satisfied and satiated, and may help avoid cravings later on.

DO NOT feel guilty or consider yourself “bad” for eating a “bad” food. There is no such thing as a “bad food”, there are just foods that are less nutritious, and eating them does not define the kind of person you are. One slice of pie isn’t going to have an effect on your health.

6. The post-Thanksgiving "detox"

So even after following my tips, you may still feel like you totally over-indulged and aren’t feeling your best. Does this mean that you need to “detoxify” your body from all the food and alcohol consumed over the weekend? NO! Your liver and kidneys will naturally do that for you! No juice-cleanse, lemon water, or hot tea will significantly enhance this process (although it won’t harm you if consumed in addition to real food). What you can do is make a conscious effort to eat wholesome, fresh, natural foods- lots of vegetables, fruits, legumes, whole grains, and fish, plus plenty of water. This, in combination with physical activity, will get you back on track in no time. (Having a session with a dietitian isn’t a bad idea either!)

Food aside, it is important to remember the purpose of Thanksgiving- to be thankful for all of the good in your life. I am thankful for my family, friends, the ONE Health Services team, and the opportunity to help my community live their healthiest and happiest lives! Happy Thanksgiving everyone!!

(picture source)

By: Nicole Korodetz, RD.

It’s the beginning of September and that means back to school! Starting university can be an extremely exciting but stressful time. You may be worrying about getting along with your new roommates, finding your classes, and managing a heavy course load. Amongst these typical stressors is the dreaded “Freshman 15”, an arbitrary amount of weight that university students are thought to gain during their freshman year. I myself was not too concerned about this entering university, as I was the type who could eat whatever I wanted without gaining weight. However, I quickly learned that my lifestyle during first year had a huge impact on my weight, energy, and overall health.

While adjusting to this new chapter in your life, your health should always remain a priority. The good news: it is very possible to eat healthy and stay active while in school, which are key for maintaining weight, and improving energy, sleep, concentration, and immunity.

Tips:

Eat breakfast! They don't call it the most important meal of the day for nothing! Eating breakfast will help you concentrate during early morning classes, fuel your day, and prevent you from overeating at lunchtime. Try a peanut butter & banana sandwich, hard-boiled eggs & fruit salad, or yogurt & granola, all of which are easy to take on-the-go.

Best options in the cafeteria: Residence food isn’t always appealing, and it can be hard to resist the pizza, fries, and other “not-so-good-for-you” options (I ate a few too many mozzarella sticks from my rez caf), but it is important to think about choosing nutritious items at each meal.

• Include 3/4 Canada’s Food Guide food groups at each meal.
• Be mindful of adequate portion sizes. For example, meat, chicken, fish, and bread should be the palm of your hand; rice, pasta, and vegetables are ½ of a fist. Balance your plate with a ¼ plate protein, ¼ plate starch, and ½ plate vegetables.
• Choose items that are baked, broiled, steamed, grilled, or roasted. Limit items that are buttered, creamed, fried, and cheesy.
• Make informed decisions by reading nutrition information posted in the cafeteria or online.
• Beverages can contribute a lot of empty calories. Stick to water, skim milk, and herbal tea.
• Establish an eating routine that works around your schedule, allowing you to eat every 3-4 hours.

Snack smart! See my blog post on Healthy Snacking! A mini-fridge in your dorm room is worth the investment to keep wholesome, unprocessed foods.

Make time for physical activity: Staying active will help maintain weight, improve energy, and relieve stress.

• Take advantage of the campus gym, where membership is usually part of your tuition or offered at a discounted rate.
• Treat the gym as a mandatory class that cannot be skipped. Etch “gym” onto your class schedule a few times a week.
• Grab your floormates and follow a YouTube exercise video in your dorm’s common area.
• Walk or bike to school instead of taking the bus, if possible.
• Study while exercising on a stationary bike.
• Join an intramural sports team (I played soccer, basketball and dodgeball, none of which I was skilled at!)

Alcohol: With all the social events, no parental supervision, and easy access to alcohol, there is an excuse to drink almost every night of the week on campus. Besides the high calorie content of alcoholic drinks, the post-bar snacking, disrupted sleep routine, hungover greasy breakfasts, and altered metabolism can wreck havoc on your weight. Alcohol in moderation means 1 drink per day for women, and 2 drinks per day for men. Try light beers, vodka sodas, and alternate between alcoholic drinks and water.

Budget wisely! With tuition, textbooks, and accommodation being mandatory expenses, spending money on food may be compromised. The result: a diet consisting of cheaper, energy-dense packaged foods.

• Keep various piggy banks allocated to specific expenses, including food. If one bank gets depleted, money from the eating budget cannot be used for other expenses.
• All prices are listed in the cafeteria so you can compare the prices of equally nutritious foods.
• If buying food from an external grocery store, take advantage of coupons, promotions, sales, bulk buying, generic brands, and price matching.
• Cut costs and calories by avoiding unnecessary purchases such as caloric beverages, extra cheese, supersizing, and candy. (But guac for 2$ extra is totally worth it).

Talk to a Registered Dietitian. Did you know that many campuses have dietitian services on site?! Dietitians can provide you with tips and education required to make healthy food choices so that you can reach your full academic potential! In addition, you can use your student benefits to help cover the cost of private practice dietitians in the surrounding area.

Being a victim of the Freshman 15 is not inevitable, and these solutions can help prevent undesirable weight gain from occurring. This term could gain a new positive meaning: “I tried 15 new healthy foods”, “I ran 15 extra minutes on the treadmill”, or “I made 15 new friends.”

To all students starting a new school year, good luck, study hard, have fun, and stay healthy!!