Nutrition

Alcohol and bone health

Bright and early yesterday I heard NPR report the results of study of women who stopped drinking alcohol for 2 weeks. The researcher measured the bone turnover markers and concluded that the alcohol had the effect of slowing the bone remodeling process.

Red flags went off for me – but I listened to the end of the report and thankfully the author included a quote from a scientist who admits that studies can be misinterpreted and we must be careful about the impact of their conclusions and the messages we might send.

OK – excellent. Crisis averted.

Then, later that day, the alerts about news coverage exploded!

“Study Finds Wine Boosts Bone Health” Examiner.com

“Ladies, Drink to Your (Bone) Health” – Newsday

“Say Cheers to Bone Health” allvoices.com

“Alcohol Good for Bone Health in Women” ABC7 – Chicago

“Alcohol Does a Body Good? Study Finds It Boosts Bone Health” TIME

The worst I read included was from my hometown news WRAL whose lead was “There may be new medicine to help prevent bone loss, but it’s not found in pharmacies. Restaurants, bars and ABC liquor stores could hold the key. Women who want to prevent osteoporosis may want to raise their glass.”

I am not a humorless person and I do enjoy wine, but I was shocked with the implications of so many responsible news outlets.

Let’s not kid ourselves – a serving of wine is 5 ounces – a tad over ½ cup. That’s not much. Epidemiological studies have shown that chronic consumption of more than 3 serving a day (15 ounces or 1½ cups) increases risk of fracture.

Moderation = good. Sensational headlines = bad.

Summer Training and Summer Nutrition

Summer is here!  I love this time of year!  The very beginning of summer is the best.  Three months ahead of vacation, sun and fun.  My summer running training is always a blast also.  I love the feeling of getting up early to avoid the heat and finishing my runs with the sun beating on my back.

This summer my training kicks of with preparation for the Olympic trials 10k, which will be held in Eugene, Oregon.  My legs have been feeling great and my workouts have been a breeze so I can’t wait!  The race will be on the track, so that means 25 laps!  As I have gotten older, this race scares me less and less because of the strength that I have built over the years, especially now that I have done a marathon.  When I was in college though, I will never forget toeing the line for my first 10k on the track.   I was so scared!  When the gun goes off however and the race starts at a steady pace (rather than a sprint), I quickly learned that I need to just find the right my pace rhythm and the laps just fly by.

Fueling for this race and for my training is the most important part of being a runner.  I obviously want to keep my bones strong and healthy in order to prevent injuries, but more importantly a lifetime of health.  I measure my nutritional success by keeping track of my menstrual cycle.  While us girls don’t usually like talking about our menstrual cycle, it is very important as athletes.  If we lose our period, we lose estrogen and estrogen is what helps us absorb our calcium keeping our bones strong.  It may not seem like a big deal if we lose our period on the outside, but inside we can be compromising our bone health.  Read More…

Qualifying

I had one of my first races on August 27th since the birth of my daughter this past April. The race I was in was called the San Francisco Giants Half Marathon and it was a blast! The race started at the Giants stadium and went to the Golden Gate Bridge and back. My goal was to run at least one hour and fifteen minutes because this time would qualify me for the Olympic Trials for the Marathon coming up this January.

I ran awesome! I cleared the time I needed by 29 seconds running 1:14:31! Not only did I win the race (well, tied with my coach/friend who is very fast and paced me to be sure I would run the time) but was also very pleased with myself because it was only four and a half months after having my second child.

What I attribute my success to so quickly after having a baby is directly tied to nutrition. Not only did I take a few energy gels during the race, but the days leading up to the race I was also sure to be very on top of making sure I was eating the right foods and many of them to support my training and the race. Eating lots of healthy fats (like avocados and nuts), healthy carbs (like brown rice and potatoes), iron rich proteins (like flank steak) and plenty of fruits and veggies was critical. I of course am always sure to have dessert too, because training for endurance events at high levels always allows room for all the calories you can get!

Additionally, after the race it was critical to get nutrition back into my system because the thirty minutes post exercise is the most important time to eat during training because it helps with recovery. I conveniently packed a peanut butter and jelly sandwich and banana to be sure I would get food back into my system as soon as possible.

It is because of my nutritional choices that I am able to compete at the levels that I do. If I do not pay careful attention to matching my energy in to my energy that I put out then I would not only be compromising my athletic performance but also my bone health. Making the choice to eat lots of healthy foods is not only easy and delicious, but also gives me the benefit of keeping my bones strong so I can live a long and happy life with a strong foundation.

I am very pleased with one of my first races back, and as I train for the Olympic Trials now, I will keep my nutrition plan the most important part of my journey to getting as fast as possible for the race!

Nutrition Tip of the Day: Eat energy gels during exercise! If not gels, there are also other things out there like exercise gummies, caloric drinks, energy bars or even fruit thats easy to digest like bananas. If its during a soccer game, cross-country practice or if you are just doing some cardio at the gym, make sure you are keeping your body fueled not just before and after but during the actual exercise!

The Deleterious Effects of Sugar Drinks

Approximately half of the American population consumes a sugar beverage every day, as revealed by a National Center for Health Statistics data brief .For the most part, the calories from these beverages are empty calories meaning that they pack a lot of calories for very little nutritional value. The average calories consumed through sugar beverages across all age groups is between 94 and 175; in terms of calories, this is equivalent to one or two glasses of skim milk. However, skim milk is quite nutrient-dense as it is a great source of calcium and protein as well as vitamin D and vitamin A if it is a fortified milk product. Replacing sugar drinks such as sodas with skim milk would be a very beneficial dietary modification most notably for bone health. Such a substitution would benefit bone health on two accounts. For one, calcium and vitamin D play big roles in the formation of healthy, strong bones. Secondly, the high level of phosphates in soft drinks combined with the low level of calcium actually acts to pull calcium from the bones leading to a weaker bone mineralization. To promote bone health, accompany your meals with a glass of skim milk instead of a soft drink!

Fruits of the Sea

The hot days of August beg for vacations and day trips to the water. Cool water and lovely breeze make for an enjoyable way to beat the heat, but there are more benefits – nutritional benefits to be exact – that water can offer. Because of my mild distaste for lighter meats like chicken and turkey and the generally high saturated fat content of red meats, I tend toward a “pescetarian-style” diet – in other words seafood! As long as you look for sustainable fish and avoid seafood that is high in mercury, such a diet can provide healthy vitamins and minerals along with a very lean source of protein. Check out our favorite West Coast resource on sustainable fish – the Monterey Bay Aquarium!

In terms of bone health, some fruits of the sea pack a wealth of calcium. Salmon may be a familiar example, as it is often cited for its numerous health benefits, but there are many other nutritional powerhouses dwelling beneath the water’s surface.

Sardines are high up on the list of calcium-rich foods (they are also a great source of vitamin D), and while they may not be high up on your list of appealing foods, they can be simple to incorporate into your favorite meals. Eat them on wheat crackers, on top of a salad, in a pasta dish, mixed with vegetables on toast, the list goes on!

Next up are oysters. These can be eaten on the half-shell, but if the slick texture isn’t for you, they can be battered with semolina and lightly fried for a great crunchy texture. Add lemon and a tart aioli dip for extra flavor.

This last calcium-rich option that I’ve been keeping stocked in my cabinets is a perfect alternative to chips: roasted nori snacks. These sea vegetable snacks are convenient, satisfying and nutrient dense. They also come in delicious sesame and wasabi flavors. Follow up your next trip with one of these healthy treats and embrace the power of the sea!

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