Posts Tagged ‘simple carbohydrates’
Tuesday, November 17th, 2009
Congratulations, we are on the downward slope and are tapering off our miles as we head towards the big day! It is important to remember that as we decrease our training mileage, our carbohydrate intake should be decreasing as well. These next three weeks you want to gradually decrease your carbohydrate intake to approximately 40% of your total intake; choosing low glycemic index choices like whole grain starches, beans, and vegetables to help maintain a steady blood glucose level. This week will be the last week we will need our sports drinks, gel packs, sports beans, etc. After our long run this week, 6 miles, you will not need the simple sugars again until race day.
Eating too much, eating not enough or choosing foods that may not be suitable for you can all affect how you perform race day. Follow the article below for great nutrition tips to consider in these last few weeks before race day.
http://www.runnersworld.com/article/0,7120,s6-242-301–12845-1-1-2,00.html
Happy and Healthy Running/Walking,
Prudence
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Tags: bariatric patient, Bariatric Surgeons, benefit performance, carbohydrates, complex carbohydrates, Gastric Band, Gastric Band Institute of Las Vegas, Gastric bypass, Half Marathon Training, lap band, lap band surgery, Las Vegas Half Marathon, Las Vegas Marathon, Las Vegas Rock n' Roll Marathon, Las Vegas Weight Loss Doctors, marathon nutrition, Marathon Training Tips, pre-race nutrition, simple carbohydrates, simple sugars, team fitness, Weight Loss Surgeons, Weight Loss Surgery
Posted in Eating, Gastric Band Institute Events, Half Marathon Training, Rock n' Roll Las Vegas Marathon |
Friday, November 6th, 2009
“Running is the greatest metaphor for life because you get out of it what you put into it.”
- Oprah Winfrey
For months Team GBI has put forth amazing training efforts that include stretching, cross training, cardio training and distance training. Go Team GBI! However, today I’d like to remind everyone that what you put into your training also includes what you do on your rest days. Rest days are important in order to allow our muscles to relax and rejuvenate as injury is the #1 mistake of beginning marathon runners. Remember that our muscles are resting on these days but our nutritional habits should remain consistent.
The brain is a powerful thing which can help or sometimes hinder us. For some of us when we hear the word “rest” we think “take a break” and sometimes this includes a break from being focused on what you are eating. Keep in mind that rest days are not meant to be rest days with food. You may even need to focus more on nutrition during rest days because while your body is not exercising, beta endorphins are not being produced. The production of beta endorphins causes the “feel good” rush you have after exercise. Another reason you may need additional nutritional focus on rest days is that you may have more down time during rest days. This can create an environment for possible snacking. Remember that mental stamina is an essential part of training.
What to do during rest days:
1. Stay mentally focused by reading motivational books, taking the time to do a meditation, journal your training progress or stretch.
2. If you have injuries or sore muscles do light swimming, biking or stretching. Keeping the body in motion may alleviate the soreness. Remember to be mindful not to overdo it.
3. Continue to stay focused on hydrating yourself and eating foods that will support your goals like complex carbohydrates and healthy proteins. Remember, what you eat on rest days will affect how you run the next day. A perfect example may be our last long run on Sunday. It was our smallest turn out since we started training. Halloween was the day before. I trained that day but I have to say that was the hardest training day for me since we started the training. I ate more candy on Saturday than I usually do which I know affected my run on Sunday.
It’s all about awareness and making choices that will support your intentions as well as creating an environment for enjoying the process of training. Let’s keep up our good work and give it all we’ve got!
Happy and Healthy Running,
Prudence
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Tags: bariatric patient, Bariatric Surgeons, Gastric Band, Gastric Band Institute of Las Vegas, Gastric bypass, Half Marathon Training, Halloween, lap band, lap band surgery, las vegas, Las Vegas Half Marathon, Las Vegas Marathon, Las Vegas Rock n' Roll Marathon, Las Vegas Weight Loss Doctors, Marathon Training Tips, Oprah, rest days, simple carbohydrates, team fitness, Weight Loss Surgery
Posted in Gastric Band, Gastric Sleeve, Gastric bypass, Half Marathon Training, Rock n' Roll Las Vegas Marathon, Weight Loss Support, Weight Loss Surgery |
Wednesday, October 28th, 2009
Halloween marks the first major event of the year’s holiday season. This Halloween let’s remember to be mindful of our holiday celebration customs in relation to our training. With the carnivals, office potlucks and trick-or-treating, comes candy. Many of you may be wondering if candy is totally off limits this year or will hinder your training. You may be thinking, “How can Halloween pass me by without one bite of a delicious chocolate treat?”
Remember, Halloween or not, candy is not off limits. You can have 1 oz. of candy 3 times per day with your meals, if you choose to. This holds true throughout the year, but we need to be more aware of our choices around the holidays. Often when we think of Halloween (or any holiday) as a once a year opportunity or as a special occasion, I find that it gives us permission to overdo it. Keep in mind, Halloween is not just about the candy. Instead of focusing on treats alone, get caught up in the fun of decorating your house or office, buying and carving pumpkins and eating pumpkin seeds (One serving of pumpkin seeds has 20 grams of protein). If you usually enjoy giving out candy at your desk, hand out plastic spider rings instead. Center your celebration around dressing up or creating a new costume. After all, dressing up in a goofy or scary costume really IS a once a year opportunity!
Now, you may wonder, “Do the simple sugars in candy hinder our trainings?” If you want to save your candy for our long run, you can use candy instead of using your gels, sports beans, etc. However, be mindful of whether or not this really allows you to enjoy the treat. “Simple sugar” means that the sugar breaks down faster into your blood stream. In regards to your body, simple sugars tend to make you feel tired, slow, sluggish – I think you get the point. For training you want to focus on complex carbohydrates, which I discussed last week, to stay alert and energized.
Remember we are walking/running 8 miles the day after Halloween - I know you guys want to feel your best! Enjoy your Halloween candy but don’t go over 1 oz at any meal you choose.
Happy Halloween and Happy Training,
Prudence
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Tags: bariatric patient, Bariatric Surgeons, candy and exercise, carbohydrates, complex carbohydrates, Gastric Band, Gastric Band Institute of Las Vegas, Gastric bypass, Half Marathon Training, Halloween, holiday season eating, holiday season exercise, lap band, lap band surgery, las vegas, Las Vegas Half Marathon, Las Vegas Marathon, Las Vegas Rock n' Roll Marathon, Las Vegas Weight Loss Doctors, Marathon Training Tips, simple carbohydrates, simple sugars, team fitness, Weight Loss Surgeons, Weight Loss Surgery
Posted in Eating, Gastric Band, Gastric Band Institute Events, Gastric Sleeve, Gastric bypass, Half Marathon Training, Las Vegas Weight Loss Surgeons, Rock n' Roll Las Vegas Marathon, Weight Loss Support, Weight Loss Surgery, lap band |
Tuesday, October 20th, 2009
Now that our trainings are getting longer, I wanted to discuss the importance of fueling your body. Today let’s talk about the importance of carbohydrates. There are two types of carbohydrates, simple and complex. During training you want to increase your intake of complex carbohydrates. Complex carbohydrates break down at a slower rate which means they provide a slow, steady form of energy which is best for long distance training. A few complex carbohydrate food choices are pasta, rice, beans, vegetables, legumes and potatoes. Beans and legumes are great choices for bariatric patients since they include both protein and complex carbohydrates.
Where does the energy come from?
The energy we utilize during long distance training primarily comes from glycogen, which comes from carbohydrates. The more glycogen storage you have during training, the better you will feel and perform. The more you train, the more efficiently your body will store carbohydrates as glycogen. This means having a consistent exercise program will condition your body to convert more consumed carbohydrates into glycogen vs. being stored as fat. Because carbohydrates break down into glycogen, the more carbohydrates you take in, the more available glycogen becomes. However, don’t let this be an excuse to overdo your carbohydrate intake. For many, exercise is used as an excuse for an excessive intake of carbohydrates and typically poor quality food choices as well. Remember to be mindful of excessive intake that can sabotage your efforts for performance.
As a bariatric patient you are taught to eat 4 oz. of food a meal and I usually recommended that 3 of those oz. are protein. During training you may want to alternate your percentage of carbohydrate intake. For example, after trainings your post meal may consist of 2 oz. of protein and 2 oz. of a complex carbohydrate or 3 oz. of carbohydrate and 1 oz. of protein. The key is to pay attention to your body and find out what works best for you. Choose a combination of proteins and complex carbohydrates that help you feel your best.
Remember, complex carbohydrates are needed as part of a balanced meal plan for optimal performance and feeling great!
See this resource for complex carbohydrate options:
http://www.the-master-runner.com/complex-carbohydrate-foods.html
Happy and Healthy Training,
Prudence
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Tags: Allergan lap band, bariatric patient, Bariatric Surgeons, carbohydrates, complex carbohydrates, Dr. Darren Soong, Dr. James Atkinson, eating with the lap band, Ethicon Realize band, Gastric Band, Gastric Band Institute of Las Vegas, Gastric bypass, glycogen, Half Marathon Training, lap band surgery, las vegas, Las Vegas Half Marathon, Las Vegas Marathon, Las Vegas Rock n' Roll Marathon, Las Vegas Weight Loss Doctors, Marathon Training Tips, protein, simple carbohydrates, team fitness, Weight Loss Surgeons, Weight Loss Surgery
Posted in Bariatric Surgeons, Eating, Gastric Band, Gastric Band Institute Events, Gastric Sleeve, Gastric bypass, Half Marathon Training, Las Vegas Weight Loss Surgeons, Rock n' Roll Las Vegas Marathon, Weight Loss Support, Weight Loss Surgery, lap band |
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