Time To Taper

If you’re running a fall marathon like me, most likely your long runs are now behind you and it’s time to taper! Tapering is both an exciting and scary concept for most runners. By decreasing your mileage you are letting your body rest and recover before the big day, but at times it can feel like you aren’t doing enough. But tapering is a tried and true part of training that I urge you to incorporate prior to your race.

First of all, what is a taper? This is the period in training when weekly and long run mileage is reduced, usually 2-3 weeks before the race. If you are already following a training plan, like Hal Higdon’s this should be incorporated in the plan. If you would like to check out some more tapering schedules, check out this link.

So while reducing mileage may seem easy, often times runner develop not only a physical addiction to running, but also a psychological need to iron out any life kinks on the road. Without those long runs, it is important that you find other ways to occupy your time. Surround yourself by those who love and support you, take the time to watch a new movie, and enjoy some of your other hobbies. Don’t let Taper Madness grab hold of you, race day will come, and your training will shine through. Research has shown that those who taper properly perform better than those who train right up until race day.

Here’s a few more tips I have found helpful while tapering:

  • Runner’s World suggests sticking to your training log. No matter how short and easy your runs get during the taper, keep recording your workouts in your log to reinforce the feeling that you are studiously sticking to the plan.
  • Listen to your body. Last minute workouts the week of the marathon are not going to improve your time. Trust your previous training and if you are feeling either physically or mentally tired or your leg muscles are fatigued, give them rest.
  • Make Sure you are stretching! Check out these great stretches for runners
  • Keep your nutrition at it’s peak! In the week before the race, gradually increase your carbohydrate intake. Chose high quality, nutritious foods to fuel your race-day. This article has some great nutrition tips for the week before the big day!
  • Drink up!! Make sure you are hydrate well the week before the marathon and in particular, during the carbohydrate loading period.
  • Don’t fret over weight gain! If your weight fluctuates a few pounds, don’t panic. Because of reduced activity, and increased hydration, this is mostly water weight! I assure you it will disappear immediately post-race.
  • If you are traveling to your race, make sure to pack some of your favorite foods, and foods that you are used to using on your training runs. If you have been using a specific source of carbohydrates during your long runs, now is not the time to switch it up! Save yourself some headaches (and tummyaches!) by planning ahead and packing what you’ll need!
  • Catch your ZZZZZs! Make sure you are getting plenty of sleep the week prior to the marathon.

Need more guidence? Marathon Training.com has a great  Race Countdown and Marathon Strategy section for additional information about final preparations before the race.

By listening to your body and giving it time to rest and recovery, you’ll be more than ready when the starting gun goes off! Best of luck in your race!

Let’s here from my runner readers! Have any tips for other racers? What do you do before a race? Any superstitions or lasting traditions? What fall races are you running?

How Fit is Your City? D.C. is Healthiest City in America

The American College of Sports Medicine (ACSM) recently published their 2010 list of the fittest major cities in the United States. The full list ranks 50 major metropolitan areas in America – where does your city fit in with fitness?

The ACSM has listed the following cities as the top ten healthiest in the United States: Washington D.C., Boston, Minneapolis-St. Paul, Seattle, Portland (Oregon), Denver, Sacramento, San Francisco, Hartford, and Austin.

According to the press release from ACSM, “characteristics of the D.C. area that helped it achieve the top ranking are a relatively low smoking rate, a higher-than-average percentage of folks eating the recommended daily serving of fruits and vegetables, and lower-than-average rates of chronic health concerns such as obesity, asthma, cardiovascular disease and diabetes.”

The press release also goes on to say that “D.C.-area residents also use public transportation regularly, meaning they are likely to walk to and from their places of work or transit stations. Also, the area of parkland as a percentage of the city’s land area is significant, providing residents with lots of space to run, bike, play sports or take a leisurely walk.”

ACSM ranks metropolitan areas based on their AFI – or American Fit Index – which takes into consideration access to healthcare, health insurance coverage, education, parks and recreation systems and programs, prevalence of chronic disease (such as cardiovascular disease, cancer, and diabetes), public policy dedicated to healthcare and prevention, and economic situations.

The lowest cities ranked on the list were New Orleans, Houston, San Antonio, Indianapolis, Las Vegas, Louisville, Detroit, Memphis, and Birmingham, with Oklahoma City ranking last. These cities have traditionally higher rates of obesity and high unemployment rates in the recent economic climate.

Regardless of where you live, you can make the most out of your health and fitness goals by following the tips below. While it may be inspiring to those of you residing in one of the top ten fittest places in America, do not be discouraged if your city ranks at the bottom of the list. Here are some tips for staying healthy despite your living conditions.

1. Take advantage of annual medical physicals and preventative healthcare. If you are insured, make sure to visit your doctor annually and follow through with any preventative measures he or she may suggest for your age group

2. Use your environment to your advantage. Bike along forest trails, climb mountains, stroll along the beach, run along the city streets, kayak in the river, or walk your dog at the park. Utilize whatever you can in your environment to get and stay active – whether you live in a bustling city, a small rural town, a mountain village, or down by the beach.

3. Eat a healthy and nutritionally-balanced diet. You are what you eat, and you have the power to control what you consume. Your eating habits and body weight play a major role in the onset of chronic disease such as – but not limited to – cancer, diabetes, metabolic syndrome, cardiovascular disease, and hypertension.

The Price of Misinformation in the Media

Misinformation in the media can be dangerous. It breeds confusion, frustration, and even fear.

Just last week I posted some tips for spotting nutrition misinformation on the internet.  Little did I know there would be two national media outlets in print and television (Time and Good Morning America) that would produce misleading stories in nutrition and exercise with potentially damaging effects.

It’s one thing when people hear new information and share it with others (there’s a reason they call it a “rumormill” and “myths”), but when the media are behind the misinformation it helps no one. People trust the media and they assume that the stories are well-researched. But that’s not always the case in this day and age of a small news hole and the fierce competition to stand out with breaking news. The pressure for ratings is higher than ever and staying relevant in the land of Twitter and the Blogosphere is a challenge for mainstream media. But when it comes to nutrition and exercise misinformation, consumers pay the price.

I’m going to point out these two examples of misinformation and give you some resources that will help you see the media through a different lens. The bottom line is this: Don’t believe everything you read and see. If something looks interesting, do your homework. You may not be getting the whole picture or you may have been an accidental victim of the “time crunch” in news.

ACSM vs Time Magazine

time-magazine-august-17Time published a cover story that claimed “The Myth of Exercise: Fueling hunger, not weight loss” and the blogosphere picked it up. I got a Tweet from USAtoday health that shared the ACSM press release that refuted the claims and even had the expert interviewed in the Time article claiming that they misrepresented his position and ideas. When I saw this I was really shocked that such an absurd claim would be reported in Time magazine so I blogged about it over at Diets in Review.

If you believe the article then, you’d believe: Losing weight matters more than being aerobically fit in preventing heart disease; One can’t lose weight from exercise because exercise makes you hungrier – and willpower can’t conquer the hunger enough to make good food choices; Exercising 60 to 90 minutes most days of the week in order to lose weight (a recommendation from an ACSM Position Stand) is unrealistic; Leisure-time physical activity – just moving around more during the day – is more effective for weight loss than dedicated exercise; Vigorous exercise depletes energy resources so much that it leads to overeating – i.e., weight gain

But the reality is the science tells a totally different story: There is strong evidence from the majority of the scientific literature that physical activity is an important component of an effective weight loss program; Physical activity is one of the most important behavioral factors in weight maintenance and improving long-term weight loss outcomes. In fact, participation in an exercise program has proven to be the very best predictor of maintaining weight that was lost; Effective weight loss and maintenance depend on a simple equation called energy balance: Calories expended through physical activity and normal lifestyle functions must exceed calories consumed; It is a myth that exercise can actually prevent weight loss by leading exercisers to overeat. Research and common sense disprove this notion. Look around the gym or the jogging trail. If this were the case, wouldn’t those who regularly exercise be the fattest?

Jim Whitehead, Executive Vice President of ACSM, offered the following analysis of the issue:

“The cover story of Time addresses critical and at times complex issues about physical activity, diet, and weight. Time brings needed focus to the importance of our behaviors and lifestyles — especially physical activity and diet — not only for weight but also for our overall health. The article would benefit even more from some helpful refinement, in that it includes occasional misunderstandings of the scientific and public health evidence about these matters, and at times draws more on personal experience and viewpoint. Last October, for example, the U.S. Department of Health and Human Services released Physical Activity Guidelines for Americans. That historic report powerfully demonstrated that physical activity lowers the risks of early death, heart disease and stroke, type 2 diabetes, high blood pressure, and much more. The bottom line is this: Very few people are able to maintain a healthy weight without regular physical activity and those who do are still at high risk of chronic disease due to being sedentary.

Good Morning America Mislabels Guest as a “Nutritionist”

gma_logo_medWhen a television program doesn’t do background and fact checking for nutrition experts, it hits a little close to home. Especially since there are SO MANY amazing nutrition experts out there! (I give a list at the end of this post). The danger in this is that they give a huge platform (national reach then embed in YouTube so it is global) to someone who may not have any real training in nutrition. Appearing on the show gives a person with no credibility recognition they don’t deserve and can persuade people to make a dangerous health decision.

Here’s a link to the segment. The main things I’d challenge as a nutrition expert is that 100% fruit snack makes kids “moody”, that peanut butter is “loaded” with sugar (natural pb has none, others have a small amount. hey, I’m a fan of almond butter, but don’t throw pb under the bus!). That diet sodas spike blood sugar (there is no sugar to spike. I’m not saying drink diet soda and I love watermelon, but again don’t mislead people to get your message out.) That fruit at night is discouraged because it “pushes” other food.

I do want to point out this particular “expert guest”, who is actually a model and skincare salesperson, actually spreads misinformation about RDs on her blog. Make sure you look at the links to the RDs below and tell me if they fit this narrow, demeaning, and offensive description:

Trained dietitians primarily focus on meal planning and are hired by hospitals and occasionally other institutions. Nutrition is a “whole body” approach, in which meal planning is only one small part. Nutritionists are trained by individualize and recommend broader and long-term nutritional programs. Individuals preferring progressive help usually seek the advice of nutritionists rather than dietitians.

Bottom line: ANYONE can call themselves a nutritionist. You can. Your grandma can. President Obama can.

When a person calls themselves a nutritionist with no formal or accredited training and spreads misinformation on television, everybody loses. This is not a rare event. In fact, it is so prevalent that Professor Gary  Schwitzer started an initiative to review and rate the accuracy of news stories about health news.

HealthNewsReview.org is a website dedicated to:
• Improving the accuracy of news stories about medical treatments, tests, products and procedures.
• Helping consumers evaluate the evidence for and against new ideas in health care.

We support and encourage the ABCs of health journalism.
• Accuracy
• Balance
• Completeness

I have to note that since June 2008 (yes a whole year!) GMA segments received mostly 0-2 stars and had only one 3-star rating out of a possible 5 stars!

Gary  Schwitzer isn’t the only one working to combat health misinformation in the media. Ben Goldcare, MD and writer for The Guardian is an award-winning medical journalist has a book and blog called “Bad Science”, in which he exposes shabby health “news”. Check out his posts on uncredentialed nutritionists and Gillian McKeith in particular.

If you want a quick belly laugh at the parody of “lifestyle nutritionists” then be sure to visit the Science Based Medicine blog. But then after your laugh, think seriously about the potential damage the media can do when they recognize non-experts as experts. There’s just no excuse for it. No matter the time crunch. Do your homework, check your expert. Consumers deserve it.

Nutrition Experts to Watch

This list is by no means comprehensive, please feel free to share your own favorite nutrition expert. But I had to at least highlight some of the amazing work nutrition experts are doing — and all but one on my list is a registered dietitian.

Ellie Krieger, James Beard Award winner for Foods You Crave, Food Network chef “Healthy Appetite”

Cheryl Forberg, James Beard Award winning author, Biggest Loser dietitian

Mitzi Dulan, Pro Athlete / Team Sports Dietitian, Co-Author of the new book All-Pro diet with Tony Gonzalez.

Kate Gaegan, America’s Green Nutritionist, Author of Go Green and Get Lean great review here by another stellar dietitian Janet Helm at Nutrition Unplugged.

Dave Grotto, Author 101 Foods that Can Save Your Life

Nutrition Twins Tammy and Lyssie on ABC health

Dana Angelo White with Healthy Eats blog (Food Network) on ABC news

Marion Nestle, PhD. Professor and Author of Food Politics, What to Eat, Safe Food If food policy is your thing, she’s your expert.

Solutions?

I guess I’ll close with an invitation for dialogue… what stood out to you most about this post, about the issue, do you have ideas for solutions? Did I miss something? I look forward to the conversation.

In health,

Rebecca (a proud RD, ACSM health fitness specialist — certified and credentialed nutrition and exercise expert)

Rebecca Scritchfield Joins Diets in Review

diets-in-review-logoI’m excited to announce that I am the nutrition blogger at Diets in Review. I post video and text blogs three times a week. Catch up with all my posts on my blogger archive page. Want to get to know me better – check out my author page.

If you read my blogs, here’s a taste of what you’ll get:

  • the latest diet news deconstructed
  • tips for eating healthy no matter what your lifestyle
  • review of the healthiest foods that will nourish you and help you prevent disease
  • quick and easy dietitian-approved recipes, most with 5 ingredients or less

Why did I choose to partner with DIR? Their mission!

To provide constructive information and education by health professionals that the public can use to implement healthy changes, support weight loss efforts and inspire to live a healthier life.

They also have a great online community. Check them out and let me know what you think. Feel free to post topic ideas to this website or contact me through DIR’s website. Read the press release.