I'm Moving to a New Website, Please Come With Me!

Ah change, it's hard, but necessary.  To that effect, Mountain Girl Nutrition and Fitness is moving to a new website:

http://mountaingirlnutritionandfitness.com/

My hope is that this move will one day allow my little blog to become a nutrition empire, or at least something closer to that. All of my old blogs here will be transferred over and the new content will be the same, it just might look a little different.  Ultimately it will be better!

 Please please please continue to follow me there and spread the word!

Why Do We Do It?

(Note: this is less of an informative blog and more of a me pondering my fitness choices and ultimately life itself blog!) 

I may have done something a bit crazy.  I signed up for the Pikes Peak Ascent.  Just thinking about it gives me a mixture of excitement and fear that is hard to sit with.  It felt like a logical decision at the time.  After all, I love hiking 14ers and I like running half marathons…might as well combine them!  But as my lungs burned and my legs dragged while I ran up Mt Falcon this past weekend, a run that is a measly 1/5 the distance of Pikes and not even close to the elevation, I had to ask myself: Why are you doing this?  

And in the moment I couldn’t answer.  I’m not a total stranger to endurance activities that others might find insane.  I somehow made it through the 120 miles and 10,000 ft of elevation gain in the Triple Bypass.  That was hard, but doable.  Of course I barely rode my bike at all the entire next year I was so exhausted afterwards!  The Pikes Peak Ascent, however, is billed as “America’s Ultimate Challenge” which is even more intimidating.  So why am I willing to subject myself to such potential heinousness? 

When it comes to athletic endeavors that challenge both the mind and body, why do we do it?

Celebrating on the summit Missouri Mountain, 14, 067ft

We’ve all heard of the natural endorphins that kick in after running or other exercises, and maybe that is a factor. There are also studies about the beneficial effects of nature on your psyche.  So clearly there is a mental benefit to such athletic endeavors.  But I don’t believe that’s the prime answer.  Is it the sense of accomplishment?  Winning a battle with ourselves (isn’t that technically also losing a battle with ourselves?!) Does it give us a sense of purpose? Is there one right answer?

I think that if you were to ask a lot of athletes why they do what they do they would not be able to give a beautifully articulated answer that made sense to the general population.  Clearly, I can’t either.  Maybe I’ll be able to say when I reach the top of Pikes on August 17, I mean assuming I can even talk at that point!  What I do know is the feeling.  And the feeling is probably a big part of the reason.   Unfortunately I cannot put into words the feeling I got when I reached the summit of my first 14er (as an adult, I don’t count my summit of Grays Peak at age 7), but I remember exactly how it felt.  It was a mixture of excitement, triumph, beauty, and something else. I literally almost cried.  There isn’t a word that accurately describes the experience.  There isn’t one perfect word to respond to the “why”. 

I’ll leave you with a quote from someone I’m a big fan of, mountaineer Ed Viesturs, on the topic of “why”.  In his book “No Shortcuts to the Top” he addressed the question of why he chooses to risk life and limb to climb these treacherous and potentially deadly peaks (a question that I would imagine a lot of mountaineers get).  I think his answer pretty much sums it up what I’m trying to say.  Ed’s answer was “If you have to ask, you will never know”. 

Another Good Reason to Eat Almonds and Stop Counting Calories

National Nutrition Month (March) has come and gone and I have failed to even mention it! Whoops.  Well, Happy Belated National Nutrition Month!  One of the first lessons taught in Nutrition 101 is the caloric value of the macronutrients: 

Protein= 4 calories/gram

Carbohydrate= 4 calories/gram  

Fat= 9 calories/gram

Calories are basically units of energy.  Technically, a “calorie” (or more accurately “kilocalorie”) is the amount of energy it takes to raise 1 gram of water by 1 degree Celsius.  Now you’ve probably lost all interest, but hear me out.  These numbers are based on the Atwater system, which was developed using a bomb calorimeter.  If I recall correctly, that’s a machine you put food in and basically blow it up, then measure the heat it took to do so (or something like that, but much more complicated).  Anyway, these numbers are the basis of the calorie totals that we find on nutrition labels today.  Seems straight forward enough, right?  Well maybe not.  Recent research is questioning the accuracy of the Atwater system, particularly as it pertains to some fats such as nuts.  The theory is that the chemical composition of nuts does not give an accurate picture of the metabolizable energy (i.e. how many calories you will actually absorb) due to reduced digestibility.  One study found that Atwater overestimates the measured energy value(calorie) of almonds by 32%!  This means that when you are eating a supposedly 185 calorie serving of nuts, your body may only be getting (and therefore utilizing) 140 calories.  As if you needed another reason to eat nuts!  Even if other studies don’t validate this one, nuts are still a great source of unsaturated fats and packed with vitamins and minerals!  I eat them almost every day.

But the real take home message of this study is that maybe not all foods can be thrown into a simple 4/4/9 category when it comes to calories.  Which brings up the question of what foods besides almonds might not be what they seem calorie-wise?  And the further question of So What?!  I don’t recommend counting calories anyway.  It’s no way to live and also not the best way to ensure you are eating healthfully (you can meet your calorie needs through jelly beans and soda after all).  For many people calorie counting can become a compulsive and unhealthy activity.  To add further confusion, opposite of what this study has found are studies examining restaurant foods which have found that entrees tend to contain more calories than the restaurant menus state.  So you may be getting less calories in some instances, and more in others.  You can’t win when counting calories, so don’t do it.  

So what can you do if you are concerned about your weight and/or health? 

•   Watch your portion sizes.
• Eat from a wide variety of foods, including lots of fruits and vegetables, lean proteins, healthy fats, and whole grains. 
• Hydrate with non caloric beverages (water is the best!)
• Incorporate exercise on a regular basis.

Yup, that’s it.  Keep It Simple, Smarty!

Tart Cherries and Exercise Recovery

Hardcore and recreational athletes alike are always on the lookout for the latest edge in sports nutrition, whether that be for training, fueling, or recovery.  Lately there has been some buzz about tart cherries and their implication in recovery from strenuous exercise.  Not to be confused with the regular dark red cherries you’re probably used to, tart cherries are bright red and, well, tart tasting.

So what’s the big deal? Well first of all they are a great source of antioxidants.  Although exercise is great for you, it does create free radicals and antioxidants can help fight back which is why it’s important to have a diet full of antioxidants (i.e. fruits and vegetables, not from supplements).  The main antioxidant in tart cherries, anthocyanin, is what gives it the bright red color.

Tart cherries are also anti-inflammatory, which may explain why they have been associated with a decrease in heart disease risk.  Decreasing inflammation is also helpful for athletes, as strenuous exercise can cause inflammation.  Tart cherries are also thought to help reduce the pain from inflammation, and therefore can be helpful for conditions such as arthritis and gout.

Lastly, tart cherries help reduce muscle damage after exercise and help athletes recover more quickly.  This was demonstrated in a study of marathoners which found that runners who drank cherry juice 5 days before, the day of and 2 days after running a marathon experienced a faster recovery of strength, increased total antioxidant capacity and reduced inflammation.  Another study gave college-aged men participating in a weight lifting program 12 ounces of cherry juice or a placebo twice day for 8 days and then measured strength loss after performing 2 sets of 20 repetitions of a specific exercise.  This study found that strength loss after exercise was only 4 percent with the juice compared to 22 percent with the placebo beverage, and pain significantly decreased after cherry juice consumption.

So how do you incorporate tart cherries into your diet?  The studies I found had athletes drinking the juice several days before and after workouts, so one drink right after a workout may not be enough to gain any noticeable benefit, but it certainly won’t hurt.  The studies used an average of 8-12 oz of juice (100% real tart cherry juice) at a time.  You could drink the juice straight up if you prefer, or follow one of these “recipes” below.

•  Blend 8-12 oz 100% tart cherry juice with frozen mixed berries (or freeze the cherries and mix with milk) for a post workout smoothie; add protein powder for a protein boost.
•  Toss dried cherries in cooked quinoa.  Add sliced almonds and sautéed spinach to make it awesome.
• Toss a handful of dried cherries into your post exercise breakfast oatmeal.
•  Make your own trail mix with tart cherries, almonds, and dark chocolate pieces (or whatever else sounds good).

For more info check out:

http://www.choosecherries.com/pdfs/cherries_FINAL_Red_Report.pdf

When it Comes to Food, Are There Just Two Kinds of People?

A colleague of mine was recently confronted with the following question by a person she met on a plane.

“Which type of person are you? An “eat to live” or a “live to eat” person?”  

This person held the theory that all people fall into one of two categories: those who only eat because they have to in order to survive, but who get no joy out of eating, and those who get great joy out of eating and would do it whether or not their survival depended on it.  Ah, how simplified!  I guess I get where this person is coming from, but I disagree that all people can be shoved into one category or the other based solely on the fact that I believe I can’t wholly be placed on either side. It's a good thing I didn't bump into this person because my answer would probably be way more info than they wanted! Case in point: as a sports dietitian I’m very interested in how to properly fuel the body, particularly during exercise.  I guess that would fall into the “eat to live” category since it’s all about science and performance and not enjoyment.  However, I really like food (well good food). My Denver Restaurant Week experience at ChoLon Bistro was amazing! There is a foodie side of me that loves to explore new restaurants and try the occasional indulgent meal.  That would be my “live to eat” side.  Depending on the day or specific situation I might be more on one side than the other, but overall I think I’m pretty much in the middle.  Both sides are there, as equally balanced as can be.  I guess you could say I’m a “live to eat to live” person!

Enjoying a decadent meal at ChoLon Bistro

I’m also not sure it’s healthy to only consider yourself one or the other. Where’s the balance? It’s okay to enjoy eating, but it’s also okay to think about health and fueling your body with productive foods.  Amazing indulgent meals lose their appeal if they’re eaten every night after all.  But eating based off numbers all the time is a rigid way to live.  The human relationship with food is complex.  We use it in all sorts of social situations, from work lunches to weddings.  We use to celebrate, to comfort ourselves, and to connect with others.

So let’s not divide ourselves into two categories.  It’s okay if you fall more on one side than the other, but we are all people, and we all need to eat, and deserve to enjoy it!

Bon appétit!

Jumpin' on the (green smoothie) Bandwagon

I've never been one to go for whatever the fad du jour is.  If it's trendy, fashionable, or in vogue (en vogue? I don't even know!) I'm not usually drawn to it, whether that be fashion, food, or life.  I'm not sure if this stems from not wanting to conform, not paying attention, or not caring about what's "in", but it's just the reality of how I am. This is particularly true when it comes to food trends.  Raw foods? No thanks. Paleo? Nah. Gluten-free? Not for me!  I guess I just don't want to do something because it's popular.  If I actually like something and believe in it, well that's another thing.  Case in point: green smoothies.  At first I was skeptical.  Liquid spinach?!  But in reality they're a great way to get in more veggies, which is a food group most people don't get enough of.  They are refreshing on a warm day, pretty tasty, and frankly, they are kind of fun. Okay so I've only made one so far but I like the concept and I plan on experimenting with them more and hopefully posting more recipes.  Yes, ladies and gentleman, I have joined the green smoothie trend. 

Here's what I did for my first one:

8 oz coconut milk
1-2 handfuls spinach
1/2 cucumber, cubed and preferably frozen
1 green apple, cubed and preferably frozen

Blend until smooth. Enjoy!

National Eating Disorder Awareness Week

This week marks National Eating Disorder Awareness Week.  That's what the presentation I mentioned in my last blog post is for actually (well the RD's role at least).  So I'm still stressing about my presentation, but I also believe that it's important to promote education about and awareness of eating disorders since they can be such devastating diseases, so below are a couple of eating disorder facts and tips. If you or someone you know may be struggling with an eating disorder, now is a better time than ever to reach out for support.

Eating Disorder Fact #1: The peak onset of eating disorders occurs during puberty and the late teen/early adult years, but symptoms can occur as early as kindergarten.

Why? Partially because puberty is a difficult time, especially for girls.  It's normal for girls to gain a significant amount of weight in a fairly short period of time as their bodies mature and this can be extremely uncomfortable both physically and emotionally.  How do we help young girls deal with this? First by normalizing the experience.  Sometimes just validating that, yes, puberty and becoming a woman is awkward and it's normal to feel uncomfortable in your own skin, is helpful. Also, modeling normal eating and promoting self-love and body acceptance.  If a mother is constantly dieting or complaining about her body that can send negative messages to her daughter about physical beauty and worthiness.  Mothers need to practice what they preach and focus on health, balanced eating and exercise, and taking care of and loving (or at least accepting) ones body regardless of it's size. 

The late teen and early adult years are often a time of transition.  Many people are leaving home, going off to college, or living on their own for the first time and this can be stressful.  Eating disorders are often a way to cope with stress or deal with an otherwise tumultuous time in life.  Some college students even struggle with the concept of feeding themselves and cooking on their own if they've never had to do so before.  What to do? Encourage teens to take an active part in preparing meals at home so they have the skills they need to cook for themselves when they are on their own.

If you notice a child or adolescent seems overly preoccupied with food or weight don't be afraid to ask them how they are feeling. They may be wanting someone to notice!

Eating Disorder Fact #2: An eating disorder can develop at any age.

While the late teens/early 20s may be the peak onset time, don't think that someone is in the clear because they are middle age.  An eating disorder can develop at any age and stage in life.  I've seen women with eating disorders in their 60s and even 80s.  Major life changes such as a divorce or death may onset an eating disorder, so be especially careful to seek support during these difficult times.  Dieting can also be a trigger for someone susceptible to developing an eating disorder. Please don't diet! If you need to lose weight for health reasons do so slowly by eating a balanced diet full of whole grains, fruits, veggies, lean meats, fish, dairy, nuts, legumes, and healthy fats etc and by exercising moderately.  Don't deny yourself the occasional treat and don't force yourself to log hours a day at the gym. That's not sustainable for most people anyway. Find activities you enjoy and can do with friends and families. Make exercise enjoyable, not a chore.

For more information or help check out these websites:
http://www.nationaleatingdisorders.org/who-we-are
http://www.eatingrecoverycenter.com/about-us/