This is a great summary article from Outside Online about some recent research on the effect of low carb diets on performance during endurance events. Curious about how your diet may be affecting your performance? Want to shake off a summer nutrition slump? Reach out to chat! www.outsideonline.com/2416226/high-fat-diet-endurance-study?fbclid=IwAR3RvwxpglaMkoIln-mBMo5meQwKN8bpKN-zhx3uQkIkw3Dwz4rCcvd8t1o#close
Here in New England, the late summer weather has been feeling fall-ish, and that brought to mind one of the most common problems my clients face: adjusting their nutrition to meet changed activity levels, particularly if they like to engage in endurance activities. Here are three tips I give them to help them do so:
If you need help figuring out how to adjust your food strategy to accommodate the change in the seasons, I’d love to chat!
Does counting calories work? It’s a useful tool for some, and an exercise in frustration for many. While the title of a new piece from The Economist is a bit sensationalized, it does a good job of explaining some of the factors behind why calorie counting alone may not be adequate to achieve weight loss. Is calorie counting going to go away? No, because as a colleague commented to me when we were discussing this article, calorie counting is the best we’ve got. Want to learn more? Here’s the article: https://www.economist.com/news/2019/03/16/death-of-the-calorie
Yogurt is a popular food in many cultures, and a recent research review suggests it may be even more beneficial for older individuals than previously thought. As we age, our immune systems weaken, but it appears that probiotics like yogurt may provide a short term boost to our immune cells. The practical implications of this research need to be investigated, but pretty soon the saying may be a yogurt a day keeps the doctor away! Here’s the full study: www.sciencedirect.com/science/article/pii/S0271531718307978
Do you start a new project like a diet or a workout routine with lots of energy and enthusiasm only to have your zeal for the project wane within a matter of weeks or months? Well, you may need to focus on perseverance rather than motivation. This piece from The Forged Life explains why motivation is overrated and why grit and perseverance are our real friends when it comes to meeting our goals. Check it out! www.theforgedlife.com/perseverance
Did you know that certain types of cancer are associated with obesity? In fact, there are twelve types of cancer that have been linked to obesity. These include multiple myeloma as well as cancers of the kidneys, pancreas, gallbladder, colon, rectum, and uterus. Most alarmingly, these cancers are most on the rise among adults between the ages of 25-49. American Cancer Society researchers noted this correlates with increased incidence of obesity among the same population. To learn more, check out this article from the Harvard School of Public Health: www.hsph.harvard.edu/nutritionsource/2019/02/04/incidence-of-obesity-related-cancers-is-rising-in-younger-adults/
A recent study from Duke University suggests that the relative quantities of healthy food to junk food may affect the way we relate to those foods. Exposure to a comparable number of healthy and less healthy items generally drove people to choose the less healthy items, while somewhat counterintuitively, if a healthy item was surrounded by less healthy options, people tended to choose the healthier option. What does this mean? Try putting healthier items in your pantry in between the more indulgent ones and you may very well find yourself gravitating to the healthier ones. Read more here: www.sciencedaily.com/releases/2019/01/190109142629.htm
Frequent readers of this blog know that I typically find the way in which the media reports on nutrition research to be lacking (and that’s putting it politely!). That’s why I was delighted to find this article from the Sydney Morning Herald. Not only does it discuss the fact that a study’s design and purpose inevitably affects it findings, but it discusses extensively the idea that there is no “right” diet for the general population. The dietary lifestyle that works for you is the one to which you adhere for the long term. Enjoy! www.smh.com.au/lifestyle/health-and-wellness/nutrition-research-this-year-shows-many-paths-to-wellbeing-20181217-p50mqd.html
I LOVE vacations, but I need to be really careful that I don’t allow vacation eating to turn into a new routine. Many of us tend to go all or nothing with our dietary habits, so we either stick to chicken and broccoli on vacation or we fall off the wagon completely. Many people also tend to bring their vacation habits back into their day to day lifestyles. None of these mentalities lead to long term success. If we are too rigid and don’t allow ourselves to enjoy life, especially on vacation, we burn out and usually end up right back where we started. If we allow ourselves to go crazy while away, we usually can’t flip a switch and get back to the behaviors that will promote our goals when we get home. Rather, we carry those vacation behaviors when we return to everyday life. There are a few things that can help you bring balance to vacation eating. First, aim for two meals that look like what you would eat at home eat day, and allow yourself to enjoy one without regrets. Second, be active! Try to be as active or more active than you are at home. If you are more active, those relaxed meals won’t matter so much. Third, if you are going to drink, make a deliberate choice each time you have a drink. Finally, plan your reentry, and make sure you have a couple of days worth of meals prepared at home (frozen is fine!) so that you can get back into your routine when you return.
Amy Mariani is the owner of Fit & Fabulous LLC in Winchester, Massachusetts. She is also the nutrition coach at www.mountainstrength.com. Her mission is to help people eat healthy and love life.
Please note that you should consult with your physician prior to embarking on any major changes with regard to your nutrition. Unfortunately, absent authorization from a medical professional, we are unable to provide individualized nutrition coaching to anyone under the age of eighteen, or to persons with certain medical conditions. We are always happy to work with authorized medical professionals under these circumstances.