Don’t Run Thirsty

Extended daylight, local events and the excuse to wear comfy shorts make the season special for runners. As I hit the pavement for an afternoon jog, I am quickly reminded the downside to summer running: humidity! For safety, let’s review good hydration strategies.

Start Hydrated
If you start under hydrated then you start off at a disadvantage. Water should be a part of everyday- training or not. Make sipping on water a daily habit. Before every run drink 2-3 cups of fluid 30 minutes before.

Stay Hydrated
If your run is over an hour, you will need to hydrate in the midst. Develop a system that works best for you and stick with it.  At minimum, drink a cup (8 ounces) of fluid every 15-20 minutes. This can be done at once or take sips along the way.  If you are running over an hour, I advise electrolyte replacement. Look for low-sugar options to avoid unnecessary calories found in sports drinks. Try tablets that dissolve in water or electrolyte pills. Another option is dilute sports drinks by half.

Finish Hydrated
Even the best hydration plan won’t fully replace all the electrolytes and fluid lost during a summer run. Post run hydration fills the gaps.  Low-fat chocolate milk is nature’s recovery drink. It’s a simple and effective way to refuel and rehydrate your body after a hard workout. It is packed with 9 key nutrients, including some nutrients not typically found in sports drinks, like protein, calcium and vitamin D to strengthen bones and reduce the risk for stress fractures. It also tastes great and is affordable!

Dehydration is the most common nutritional cause of poor running performance and the most preventable. With a little forethought and preparation you can develop a hydration plan that will keep your whistle wet.

Rebecca A. Turner, MS, RD, LD

No Power? No Problem.

It has been all too apparent on the news lately that hurricane season is officially in full-swing and that means that it is time to stock up on everything needed in case of a power outage. Unfortunately, a staggering 64% of Americans are not prepared. Many of my friends living in Washington, DC were left without power for nearly a week when the storms hit the region at the end of June. However, when the power goes out, your nutrition goals don’t need to be powered off too.

To prevent this from happening, create an Emergency Preparedness Kit that will last your family at least 3 days. Stock up on foods that will keep you and your family fed and hydrated without having to compromise nutrition:

• Bottled water
• Dry milk powder
• Canned foods, such as soups, fruits, vegetables and meats
• Tip: Use the low-sodium versions as to avoid excess thirst
• Granola bars
• Ultra-pasteurized, shelf-stable milk
• Nuts and dried fruit
• Whole grain dry cereals and crackers

In addition to food, ensure that you are stocked up on essentials for safety and sanitation, as well.

With a little preparation, these tips can help you avoid the confusion and worry that comes after a power outage and leave more time for family games of Scrabble by candlelight!

Lanier Dabruzzi, MS, RD, LD

Opposites Attract!

What does a Houston Texan NFL football player have in common with a middle-aged, overweight man with a family history of high blood pressure and stroke? It’s certainly not the type of workout they do. Nor the amount of calories they eat. These two seem like opposites in terms of health habits, but they have more in common than you realize when it comes to the nutrient-rich foods they need to eat every day.

The Houston Texans have the hottest training camp in the NFL.  No indoor training facility and workouts in triple digit temperatures are common.  These players sweat buckets and must replace the fluid and sodium they lose every day. On the other hand, the middle-aged man at risk for high blood pressure must watch his fluid and sodium intake, too – not to replace, but to reduce! Opposites, right? Not exactly!

The Texans’ sports nutrition team is using food to fight the problem. They are salting foods above and beyond normal levels to help replace what’s lost in sweat. NOT a habit the average American needs to start. Too much salt can trigger high blood pressure and strokes, especially if you are at risk for these diseases already. How do the Texans balance that much salt? The answer lies in the types of foods they are super-salting: sweet potatoes, watermelon, even okra. New research shows that combining sodium with foods that are high in potassium can cancel out the negative effect of too much salt. This study of over 200,000 middle-aged adults reveals those who eat plenty of high potassium fruits, vegetables and low-fat dairy foods are less likely to suffer a stroke. In fact, the stroke risk dipped with every 1000mg increase in daily potassium.  

Potassium and sodium are opposites that attract. Potassium balances the effects of sodium, keeping blood pressure down and protecting against heart disease and stroke. Eating too much salt is easy to do, since the average American consumes over 4000 mg sodium daily or 7/10 tsps, but only needs about half that number.  On the flip side, adults need double the amount of potassium as sodium, but eat less than half of the 4,700 mg needed daily. So what can we learn from the Houston Texans? Counter the impact of sodium by eating more potassium – easily found in nutrient-rich fruits, vegetables and low-fat dairy foods. Enjoying potassium rich foods everyday, like sweet potatoes (500 mg), melon (500 mg), beans (350-400 mg), low-fat yogurt (400 mg) and low-fat milk (375mg), makes it easy. These foods keep the Texans on the football field, and will keep you on the field of healthy living!

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Guest blog by Tammy Beasley, RD, CSSD, LD, CEDRD.

Nutrition consultant, speaker, author, and registered dietitian, Tammy Beasley brings years of qualified experience to her work.  She is a certified specialist in sports dietetics (CSSD) with the American Dietetic Association since 2007 and is a certified eating disorder specialist (CEDRD) through the International Association of Eating Disorders Professionals since 1993.  In 1995, she was selected Florida’s Recognized Young Dietitian of the Year. After moving back home to Alabama in 1998, Tammy has continued her work in wellness, weight management and eating disorders. Tammy was recognized as Alabama’s Most Outstanding Dietitian in 2007 and Emerging Dietetic Leader in 2010. A 1984 graduate of Auburn University, she serves on the Dean’s Advisory Board for the College of Human Sciences.  She published Rev It Up: The Lifestyle Diet that Puts YOU in the Driver’s Seat in 2009, based on the weight management and wellness program she developed in 2001 that has been or is now taught by registered dietitians in 27 states. Visit www.revitupfitness.com for more information on Tammy and Rev It Up Fitness.