Tips for Eating Out at Restaurants

If only we all were gourmet chefs or at least have the time to create amazing dishes for every single meal of the day, we would probably always eat at home. The eating culture has shifted tremendously over the past few decades, with dining out increasing from 18% of daily intake to 33%. Most of us know how unhealthy many restaurant choices are, especially in the fast food world, but we continue to consume it more than we should. Even the “healthier” items on the menu such as salads and vegetable dishes are loaded with calories from the extra fat and sugar added to the cooking process to make them taste much better than home-cooked meals. The highly processed and fat or sugar-laden foods are what cause eating addiction, which is a reason why more people continue to crave restaurant meals.

Studies have indicated that increased intake of foods eaten away from home is linked to a higher body mass index and poorer diet quality. Diet quality in these cases was described as the amount of fruit, vegetable, and processed food consumption. Most studies showed that women tend to make healthier foods choices at restaurants than men by choosing more fruits and vegetables with their meals. Unfortunately, even choosing these healthy foods does not equate to overall fewer calories and fat. By no means should these facts about restaurants keep you from going out for date night or an enjoyable evening with friends. There are several ways to stick with your diet while eating out without too much sacrifice.

Prepare

If you are truly trying to stick to your healthy diet and have the opportunity to choose the restaurant when going out for a social occasion, it is best to take some time to research a few different places with a wide range of menu items. If the restaurant is already chosen, you can still look up the menu ahead of time and select a few dish options that fall into the healthy category. If the choices still seem high in calories, you can plan to eat much lighter meals throughout the day leading up to your outing to compensate. If you are willing to forgo an entree at the restaurant and instead order an appetizer as your main dish, then you will most likely save about half of the calories as long as you carefully choose a healthier option. To make sure that you are satisfied come meal’s end, have a small snack at home beforehand such as a few crackers and cheese, yogurt with nuts, or a protein shake.

Control Portions

This is probably the most difficult task for most people, yet the lack of this task is the reason why most Americans are overweight. At restaurants it is very easy to consume too many calories even with their smallest available portions, so the easiest way to downsize those calories is to choose low calorie foods to begin with. Unfortunately, side dishes such as potatoes, rice, and pasta do not fall into this category, unless you can be satisfied with only a couple of forkfuls worth. Vegetables and salads are the best choices, but it is important to keep in mind that most restaurants will cook the veggies in oil and butter to enhance the taste so they are not as low-calorie as you would think.

Eating out will usually include many more courses than you would typically have at home. Bread will be served, followed by an appetizer, entrée, and dessert. If you choose to have the bread, simply pick just one piece out of the basket and limit the amount of butter or oil you use. Share an appetizer and dessert with your party rather than trying to portion out an entire one on your own. The highest calorie items that are best to stay away from are fried foods, fatty meats, cream-based soups and pastas, and those delicious-looking baked desserts. Opt for small portions of lean meats and fish, vegetable side dishes, and fruit for dessert.

Choose Intuitively

The best advice is to always think before you eat anything. If you truly do not care for something, do not waste your calorie bank on it. Most people end up eating whatever food is on their plate. If you crave meat more than the carb-loaded side dishes, then make sure to order your steak with green vegetables as a side so that you are not tempted to eat potatoes or rice. For those who have an extreme sweet tooth and look forward to dessert more than anything, it’s best to skip the bread, have a small appetizer as your main dish, and indulge in the dessert that you truly enjoy most.

Eat Slowly

You may have read before that eating alone without any distractions such as company, the computer, or television is a smarter way to keep track of portions and eat less overall. Conversing over meals causes us to not pay attention to how much we are eating or drinking. Teaching ourselves to eat our meals as slowly as possible takes some training. Some steps to practice are cutting food into smaller bite-sized pieces, savor the flavors of your food by chewing more times, putting down utensils in between bites, and eating with your non-dominant hand.

Beverages Count

Whether you are into alcoholic beverages or sodas, calories can add up tremendously. A glass of wine equates to around 130 calories, so if you share a bottle with your significant other, you are adding about 300 to 350 calories to your meal. Light beer and hard liquor are lower calorie choices with about 100 and 70 calories per serving respectively. The drinks to watch out for are mixed cocktails and specialty beverage items. Some are mixed with soda adding double the calories, while others can get into the 700-calorie range if you choose a cream-based or sweetened one such as a margarita, pina colada, or a long island iced tea. If possible, stick to just one serving of your favorite lower-calorie drink and have two sips of water for every sip of other beverage you have.

When on a diet, going out to eat should not be eliminated. There are ways to be able to enjoy your time out with family or friends while sticking with your healthy meal plan. If you go off a bit more than you would have liked, do not be hard on yourself. One night of “bad” eating will not ruin all of the progress you have made. What is an issue with most people’s diets is dining out several times a week. Unfortunately, as much as we try to make the healthiest choices at restaurants, it is important to remember that we truly do not know exactly how the food is cooked, and most are cooked with butter, oil, extra sugar and salt to create those delicious flavors. Enjoy yourself as you dine, keeping these simple tips in mind, so that you can guarantee you will not undo all of that hard work you have put into getting and staying healthy.

Sources

Rebecca A. Seguin, Anju Aggarwal, Francoise Vermeylen, and Adam Drewnowski, Consumption Frequency of Foods Away from Home Linked with Higher Body Mass Index and Lower Fruit and Vegetable Intake Among Adults: A Cross-Sectional Study, Journal, Sept 2019

Vitamins: Do Athletes Really Need More?

Diet and exercise go hand in hand these days. Most people change their diets when they begin an exercise program, or at the least, they become more mindful of what they eat and drink. Whether you are exercising to lose weight, gain muscle, train for a marathon, or simply to maintain a healthy heart, diet will play a big role in the outcomes. Many active people include supplements in their diet to get more nutrients that may be missing in their regular diets or for the sake of enhancing their performance or recovery. The best approach to nutrition is to eat a well-balanced diet from every food group, making sure to include all vitamins and minerals your body needs. For the majority of people who live a busy lifestyle, this may not always be possible.

In any popluation many factors can affect what the body needs such as illness and disease, regular diet, activity level, genetics, and even the amount of time we spend indoors versus outdoors! People who lower their food intake to lose weight end up lacking necessary nutrients the body needs. On the other spectrum, high intensity athletes, especially marathoners, tend to lose nutrients and not replace them sufficiently due to their higher metabolic rates. Both of these categories require a certain amount of nutrients, including vitamins and minerals in order for the body to perform at any state and maintain proper organ function.

Since many vitamin and mineral supplement bottles are labeled with a notice that states they are not FDA approved, many people are opposed to taking them. It isn’t until they develop a symptom or certain results from routine blood work that they pay more attention to taking the essential missing nutrients. It would be helpful to get evaluated by your doctor and get routine blood work done before any negative symptoms or illness develop, since it is possible that a body can naturally not produce or absorb certain nutrients even when given a wholesome diet. If you are trying to lose weight and know that you are cutting out certain food groups, or are an athlete performing at higher intensity levels or for long durations, you may want to consider including proper supplementation to keep your body going.

Calcium and Vitamin D

Bone health is a popular topic throughout life. Most children are brought up learning to drink calcium-rich milk every day to make and keep bones strong. Besides being a bone-strengthener, calcium is also in charge of other vital roles in our bodies such as nerve conduction, muscle contraction, and aiding in blood clotting. Many food sources are rich in calcium besides milk, including almonds, kale, broccoli, yogurt, and most other dairy products. Sufficient amounts of Vitamin D should also be included as it is responsible for the calcium absorption, as well as other functions such as helping reduce inflammation in the body and for immune health. More recent studies have shown that insufficient Vitamin D intake may lead to more incidences of stress fractures and decreased performance levels. Foods high in Vitamin D include milk, mushrooms, eggs, and most seafood. The easiest way to increase vitamin D intake is to spend an extra ten minutes in the sunlight!

Iron and Vitamin C

The most important role iron plays in the body is to transport oxygen in the blood to the tissues, basically ensuring proper muscle function. This is a major factor for athletes who want to perform at their best. During recovery from strenuous exercise, such as long distance running, iron helps produce new cells and repair our damaged muscles. It is important for high intensity and endurance athletes to include the recommended amount of iron in their diets. Women in particular should be aware that their requirements are higher than for men. Iron deficiency can be caused by blood loss, poor absorption, or inadequate intake through diet. The antioxidant Vitamin C plays a role in the proper absorption of iron, as long as it is ingested at the same time. Vitamin C is also vital for the repair of damaged tissue and immune health.

B Vitamins

For active individuals who train at high intensities or for prolonged periods, it is essential to include the recommended amount of B-vitamins in order to be able to perform at their best. This important group of substances is in charge of the proper metabolism of macronutrients—carbohydrates, proteins, and fats. Some B-vitamins help our bodies rely on carbohydrates for energy, which may assist in delaying the glycogen depletion process. This is desirable for a marathon runner who wants sustained energy for as long as possible. These vitamins are abundant in many food sources, so it is not difficult to ensure adequate intake. Fortified cereals, vegetables, lentils, animal products, and nuts are all rich in most B-vitamins.

Magnesium

Many vitamins, minerals, and antioxidants aide in the metabolism of macronutrients, including magnesium, which is essential for muscle health. Its role in protein synthesis is especially important for the recovery process when muscle tissue is broken down during exercise. Magnesium also plays a role in oxygen uptake, therefore making it beneficial for high intensity and prolonged exercise, since there is a need for higher oxygen requirements. During activities that result in increased sweat loss, magnesium is known to be one of the electrolytes lost during the process, which will decline exercise performance if not replaced. Good high-magnesium food sources include seeds, legumes, bananas, avocados, and dark chocolate.

Upper Intake Level

Although dietary requirements of vitamins and minerals vary from one individual to another, it is important to note that there is a maximum. Many studies have shown there are benefits to including the proper amount of vitamins in an athlete’s diet, but going beyond the maximum level will not enhance performance further. There are harmful effects of ingesting too much of any nutrient, such as increased risk of toxicity, interference in absorption of other medications and nutrients, immunosuppression and oxidative damage. As mentioned earlier, it is best to include a balanced diet of all food groups in your daily diet with plenty of fruits, vegetables, and other fortified sources before opting for supplementation. If your diet is lacking in a particular food group, such as in a vegan or vegetarian diet, or a low calorie diet used for weight loss, and it is difficult to include a variety of vitamin-rich food sources, supplementation may be necessary. Many health conditions and diseases can alter the amount of nutrients and vitamins our bodies require, which is why it is always best to consult a medical professional before modifying your diet.

Sources

Melvin H. Williams, Dietary Supplements and Sports Performance: Introduction and Vitamins, Journal, Nov 03, 2017

John Eric W. Smith, Megan E. Holmes, Matthew J. McAllister, Nutritional Considerations for Performance in Young Athletes, Journal, Nov 03, 2017

Kathleen Woolf, Melinda M. Manore, B-vitamins and Exercise: Does Exercise Alter Requirements?, Journal, Nov 03, 2017

Forrest H. Nielsen and Henry C. Lukaski, Update on the Relationship Between Magnesium and Exercise, Journal, Nov 03, 2017

Running with IBS

Stomach problems are a common complaint among runners. It only makes sense since our intestines are jumping up and down for a long period of time, sometimes for hours. Unfortunately a more serious intestinal issue affects a smaller percentage of runners and can interfere with daily training and racing. Irritable Bowl Syndrome, or IBS, is poorly understood and does not have a specific diet or medication that can cure it. This can be extremely frustrating for runners since the symptoms can get in the way of performance. The best thing one can do is to learn how to control the symptoms, but this is highly individualized.

Causes & Symptoms

The actual cause of IBS is unknown and experiences can vary from person to person. It is important for runners, and anyone else living with this condition, to understand what triggers their own symptoms and alter their lifestyle based on those factors. IBS can cause stomach and bowel sensitivity, gas, bloating, cramping, constipation, and difficulty controlling bowel movements. It is shown that different foods and psychological disturbances such as anxiety or a stressful event can cause these symptoms to heighten.

Does Running Make Things Worse?

Unfortunately yes, it does, but not in every case. If what is causing your symptoms is stress, then running can actually make it better. Studies show that exercise is a key method to relieving stress. If your IBS causes constipation rather than diarrhea, then running can also help by relaxing the intestines and promoting more regular bowel movements. For those suffering from the opposite symptoms, running will usually make it worse and cause you to have to stop mid-run for a toilet break. During exercise, especially at a higher intensity, such as running, the blood is circulated to the muscles and away from the intestines. This lack of oxygen in the area is the cause of cramping.

Controlling Symptoms

As mentioned above, runners should first figure out what triggers their symptoms if they want to be able to run without worry. A proper diet has been shown to be a critical method for controlling symptoms, but requires a great deal of trial and error. Some foods that have been shown to exacerbate symptoms are refined and processed foods (since they require more work for the body to break down), high fiber foods, dairy products, and beverages with caffeine (I know, coffee is a must for so many of us morning runners!). 

It is best to not go into a complete diet overhaul and eliminate everything. You may only have one food group that your IBS is sensitive to so avoiding everything is unnecessary. The number one place to start is by eliminating one food at a time and tracking your intake and body responses with a food diary. Cutting out dairy as a first option has been shown to have positive results in controlling symptoms. This food group is not digested very well in general in any body, so when combined with lactic acid buildup during exercise, it can disrupt the stomach for most people anyway, so it’s an even worse situation for those who suffer from IBS.

Tips for Easing Symptoms

·     Never introduce a new food/food group right before a race! Practice keeping a steady diet for at least 1-2 weeks before the event.

·     Stick with natural mid-run fuel. Gels and sports drinks can be highly concentrated and if you do not have enough water after taking them, it can cause bloating and cramping soon after.

·     Dehydration causes nausea in general so staying hydrated before, during, and after runs is important. The best approach is to practice being hydrated ALL THE TIME.

·     Avoid foods high in protein and fat before running. Actually, it is best to give at least 2 hours for a meal/snack to digest before heading out.

·     Research shows that symptoms are not only worse just after a meal, but in the morning hours as well. Opting to run later in the day may be ideal, but most races are scheduled in the early AM, so morning runs are beneficial to train the body for race day.

Once you have an idea of what your triggers are, training will be much more comfortable. For those of you who race, be careful with the “carb-loading” leading up to the event. Instead of taking in a large amount of carbs the couple of days leading to a race, it is best to start the loading about a week before and spread the quantity over the day. It may take much more time out of your schedule and weeks or even months to really figure out what is causing your symptoms, but in order to train comfortably with IBS and avoid taking medications, which are usually antidepressants, this trial and error process is worth it.

What is Macro Tracking and How Does it Help With Your Goals?

Many of us have been dieting, or at least trying to, for years. The ultimate consensus to lose weight has been to burn more calories than you eat. Although this may make sense, it takes much more input than that. Consuming 500 calories of chocolate cake does not treat the body the same as 500 calories of broccoli. Due to the different reactions of the macronutrients—carbs, protein, and fat, calories are not all created equal. It may seem time-consuming to not only count your calories, but also every single gram of the macros, but it will end up being extremely useful if you are looking to lose weight or improve your fitness.

Athletes especially are one group who will benefit the most from counting their macronutrients, as the amount of protein and carbs significantly impacts their performance and recovery. Endurance athletes are at the greatest risk of injury and burnout if they do not consume enough carbs and protein at specific times surrounding their workouts. Proteins are known to be the building blocks of muscle, so it is obvious why those who exercise should consume a sufficient amount. High protein diets have been studied and seem to be the way to go for weight loss as well. In order to understand what ratio of macronutrients you should be eating you need to take a look at your goals.

Weight Loss

As mentioned, weight loss comes from eating less than you burn. Of course, a mixture of cutting calories and exercising more is the ideal plan, but most people have the hardest time with the diet part. When trying to lower calorie intake enough to make a difference, many dieters become irritable, develop uncontrollable cravings, and end up with barely any energy to get them through a workout. These are reasons why many people cannot stick to a strict diet.

When incorporating macro tracking into a weight loss diet, you can be sure your body is getting all of the nutrients it needs. Keeping protein high means you will stay full for a longer period of time. Enough carbs should keep your energy levels up. Some dieters get used to trying to cut out carbs completely and end up getting scared to add them back into their routines. Keeping tabs on macros shows how a higher carb diet than what you are used to, say 40-50% carbs, will not contribute to weight gain. This is because you will be more aware of what you are putting into your body. Remember, a 1200 calorie-a-day diet of just bacon and eggs will not let you reach your goals like 1200 calories of lean meats, low-glycemic carbs, and healthy fats will.

Gaining Muscle

When trying to get stronger and leaner, putting the time in the weight room is generally the way to go. In reality, if you do not eat a proper diet for this specific goal than gaining muscle will either be almost impossible or take a very long time. Macronutrient ratios will be different if your goal is to gain muscle rather than to lose weight. Protein intake must be higher as this macronutrient is the building block of muscle. But keeping carbs high is also important, as your body will require sufficient energy levels for weightlifting.

Now, gaining muscle and losing fat at the same time (which is most people’s dream!) can be tricky. Thankfully with a macronutrient tracking diet, you can achieve this goal. The key here is to be in a calorie deficit but not too drastic, in order to keep up with muscle building. A deficit of 10% is a good place to start but must be adjusted along the way. It is especially important to look at your protein ratios to make sure the building of muscle outweighs protein breakdown. Being in a calorie deficit with not enough protein will lead to dropping pounds but losing muscle.

Improving Fitness Performance

Runners, particularly those who race, are vulnerable to becoming “skinny fat”. This means they easily lose weight but all of the running basically eats away at their muscle. This means their macronutrients are out of order. Runners must make sure to be consuming enough carbs, around 60% of total calories, to fuel their bodies for endurance training. Keeping protein at a higher ratio is useful to maintain as much of their muscle as possible. The stronger the body, the faster the paces! Fats also have to be accounted for as they help regulate hormones and keep us feeling full throughout the day. A good ratio of macros for a marathon runner is 60% carbs, 25% protein, and 15% fats.

Although this sounds like extra work besides counting calories, it easily becomes habitual. When you realize how well your body responds by keeping within these ratios, you will want to stick with it. Of course, consuming quality foods as the majority of your diet is most beneficial, but macronutrient dieting allows you more freedom and flexibility. As long as you stick to your carb/protein/fat ratios you can feel free to enjoy foods that you love more often and will not feel guilty when cheating a bit. This type of macro diet is popularly known as the “IIFYM” (If it fits your macros) diet. To make things easier there are plenty of applications for macro tracking, such as Macrostax, that allow you to just plug in the meals you eat and it will show you whether those meals fall within your ratios. Once you see quicker results from macro dieting, you won’t go back to your old ways!

Sources:

Anne-Claire Vergnaud, Teresa Norat, Traci Mouw, et al, Macronutrient Composition of the Diet and Prospective Weight Change in Participants of the EPIC-PANACEA Study, Journal, Jul 13, 2018

More Than Just Logging Miles

What made me start blogging about my running life? Well, I’ve been running forever--at least that’s what it seems! I started with cross country in 4th grade, which was like one mile races or something. After a few years of that, my life revolved around cheerleading until high school when I was a sprinter for a couple of years. During high school I also grew to love fitness and was at the gym almost every day. I hated the cardio machines, though, so I mostly ran a couple of miles in place of the elliptical and stair master. A close friend who ran our local half marathon race persuaded me to try it out. I was like, “Yeah right, 13 miles? No way!” I finally gave it shot during college and soon, running 10 miles felt the same as what 3 miles felt like a few months earlier. I was hooked! And here I am, 10 years later, with 20 races under my belt. I am beyond excited to keep it up!

It was just about two and a half years ago that I decided to get more serious about my training and progress with my races. I have been working on increasing mileage and getting my pace faster all on my own until this past summer when I decided to start working with a coach. I will go more into my reasons for making this decision in another blog post, but basically I felt like my training was getting a bit monotonous and it was time to step it up and get advice from someone with more experience.

My training has pretty much become an addiction in a way because it takes up so much of my time and I can’t get enough! Since I log every run, every workout, and every feeling about my training, I decided I should just create a blog about it and share my progress. Maybe I can help motivate other runners out there trying to achieve similar goals!