Eat well, ski well.

Ever have one of those ski days when your get up and go has got up and gone? Maybe it’s your diet. Now that pre-season is here, it’s a good time to think about ski nutrition. After all, it’s no surprise that the food you eat can have a profound effect on your skiing. Food is fuel. Put bad stuff in, and you’re likely to get bad results.

Recently I spoke to Diana Sugiuchi, a Registered Dietician and member of TheSkiDiva.com forum. Diana runs VerticalDropNutrition.com, a site that focuses on eating for skiing, to see what she has to say on the subject.

Diana Sugiuchi

Diana Sugiuchi

Q: How did you get involved in ski nutrition?
A: One day I was skiing by myself and feeling pretty horrible and crappy, so I went into the lodge and got a bagel. And as I was sitting there eating, I got really mad at myself – not just for stopping for thirty minutes and for paying $5 for the bagel, but for not eating properly. I thought, ‘this is ridiculous. You know what to eat; you’re a nutritionist!’ So it occurred to me: if I’m in this predicament, there must be a lot of other people who have this same problem; people who aren’t skiing as well as they could be because they’re not eating the right things.

Q: How is eating for skiing different from eating for any other sport?
A: There are a lot of similarities. It’s an endurance activity, because you’re out there for a while. But when you ski you have the ability to stop and have a snack. And unlike a marathon, you have bursts of activity for short periods of time. This makes your nutrition needs a bit different.

Q: Does the weather pose a challenge, as well?
A: Cold weather increases your metabolism a little bit, and that can play a part in the kinds of foods you may want to eat, as opposed to foods you may want to eat when you’re biking in the summer. I find what a lot of people don’t pay attention to is apres ski muscle recovery. If you’re on a multi-day ski trip and  wake up on day three and can’t even move, you know there’s a lot you can do to minimize that through what you eat.

Q: Can you give me examples of foods or nutritional guidelines you should follow for skiing?
A: The most important thing is to front-load before you go out. Eat as much as you can without being uncomfortably full because that’s going to give you the energy you need to carry on. A good breakfast would be lean protein. You don’t want to overdo it on  fats, and that’s what you’ll find at a lot of resort breakfast buffets. That’s pretty much the worst food you can eat because you’ll want to take a nap afterwards. Eggs are great and I absolutely love low-fat Greek yogurt. You want to make sure you eat a lot of complex carbohydrates because they’ll give you the energy you need. Protein will stick with you a bit longer, but eating things like oats and fruit and whole grains are really going to give you that good energy you need.

I also recommend shoving a few little snacks in your jacket, just because you don’t want to come in if you’re hungry.  Carbohydrates with a little bit of protein are great. One of my favorite things is PB & J on whole grains. Cut this into little pieces so you can have a bite or two when you need it – fantastic. Some of the energy bars are good, too, but try to stay away from the ones that are really high in protein because that’s not what you need when you’re in the middle of your activity. You really want to go where the carbs are. I love the Cliff Z bars. They’re made for kids, so they’re small – just 100 calories or so. They also have a good ratio of carbs to protein. Be careful, though, some of the bars that look really healthy have enriched flour — which is wheat flour — as one of their first ingredients. So if you eat them your blood sugar is going to drop pretty quickly.

Q: What about lunch? How do you navigate the ski cafeteria jungle? I mean, there’s a lot of crap out there.
A: There is a lot of crap. I always buy my lunch because I’m too lazy to make it in the morning. So my go-to is chili. All the mountains have chili, and chili has a lot of beans, which is a great complex carbohydrate that’ll stick with you all afternoon. If they have a white chili that’s made with chicken, that’s great, but beef chili is good, too. Go easy on toppings like cheese because you don’t want too much fat in the middle of your day. Sometimes I’ll have a turkey sandwich, if they have a sandwich station. You want something nutrient dense, where you’re going to get a lot of bang for your buck. I don’t think a salad at lunch is good enough. It’s a lot of filler and not enough protein and whole grains.

Q: And after skiing? What can you eat then to help your body recover?
A: Some great things to eat after skiing to help with recovery are hot chocolate made with lowfat milk. This is a variation on one of the best recovery snacks, which is a glass of lowfat chocolate milk. A banana with some peanut butter is good, too. Buy little individual packages of peanut butter for easy traveling. Or you could eat dried fruit and nuts or a turkey sandwich. Bring it with you and it will stay fresh in the car while you ski.

Q: So now we’re getting into pre-season, so we’re starting to think about things we can do to get ourselves ready. Is there anything we can do nutritionally?

Chocolate milk: the ideal recovery drink!

Chocolate milk: the ideal recovery drink!

A: Oh, yes. This is the time when you should be focusing on building strength; doing your conditioning exercises. And if you’re not eating the right things at the right time, you’re not going to improve your muscle capacity. It’s really important. You can’t eat your way to being in shape. You have to replenish yourself within an hour after your work-out. It doesn’t have to be a whole lot. One of the things I recommend is 8 ounces of low-fat chocolate milk. It has just the right ratio of carbohydrates to protein, and just on a physiological level, it’s the best recovery snack. It’s better after a work-out than regular low fat milk because you need the extra carbohydrates – and sugar is a simple carbohydrate — to drive the protein into your cells. Your body absorbs it better.  It doesn’t have to be chocolate milk, but you want something that’ll give you 10 grams of protein. Sometimes I’ll have half a cup of Greek yogurt with a little bit of fruit in it.

Q: One last question, especially for our eastern or midwestern skiers: Any advice on what we can do, nutritionally, to adjust to altitude?
A: There are a few things you can do. It’s super-important to stay hydrated, so make sure you’re drinking water often. Aim for at least 80 ounces per day. Don’t skimp on the carbs, either. These help get oxygen into your cells. Complex carbs like whole grain bread, brown rice, fruits and beans are best for sustained energy. And don’t overdo the sodium. It may be best to avoid salty restaurant meals while you’re adjusting to the altitude and choose less processed foods which have less sodium. Lastly, eat foods high in potassium such as potatoes, citrus, bananas, tomatoes, leafy greens and dried apricots.

Thanks, Diana! For more info on ski nutrition, visit her site at VerticalDropNutrition.com.

 



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It’s ski movie time!

And why not? It’s fall, otherwise known unofficially as pre-season. And if you’re like me, there’s nothing like a good dose of ski porn to get you stoked about what’s to come. So buy your tickets, grab some popcorn, and settle into your seat. It’s time to get your fill of breathtaking cliff jumps, incredible mountain scenery, and hilarious crashes (which sort of reassure us that yes, even the great ones fall).

Which movie am I most excited about? No surprise here: it’s Pretty Faces, the first ever all-female ski movie, produced by Unicorn Picnic. Some of you may recall the Kickstarter campaign Lynsey Dyer ran late last year to get it funded. (I wrote about it here). Yes, she succeeded raising money far beyond her initial goal, and yes, the movie will  be making its debut in Boulder on September 30.

Here’s the trailer:

And here’s the schedule, as it stands so far:

September 30: Boulder Theater, Boulder, CO
October 3: Roxy Theatre, Revelstoke, BC
October 4: Sturtevant’s, Sun Valley, ID
October 8: Tower Theatre in Salt Lake City, UT
October 15: Volcanic Theatre Pub, Bend OR
October 15: Roxy Theatre, Missoula, MT
October 16: The Mountaineers , Seattle, WA
October 17: Pink Garter Theatre, Jackson, WY
October 19: Don Thomas Sporthaus, Birmingham, MI
October 22: Portland, Oregon with EVO Gear
October 23: Outdoor Gear Exchange, Burlington, VT
October 25: Brava Theatre, San Francisco, CA
October 29: Egyptian Theatre, Boise, ID
October 30: Backcountry Essentials, Bellingham, WA
November 13th: Hadley Farms Meeting House, Hadley, MA
November 14: with WomensMovement.com, Durango, CO
November 15: Center for Contemporary Arts, Santa Fe, NM
November 16, Marriott Park City, Park City, UT
November 26: The Sitzmark at Alyeska, Girdwood, AK
December 12: South Lake Tahoe, NV
December 13: Taos Ski Valley, Taos, NM

Of course, there are loads of other ski movies coming out, too. Here are trailers to a few of the many:

Warren Miller Production’s No Turning Back:

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Almost Ablaze, by Teton Gravity Research:

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Days of My Youth, by Red Bull:

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Powderwhore Productions’ Some Thing Else:

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Deep Andes 2014:

Hoo Doo from GypsyFeelin:

Tribute, from Freeski-Crew.com:

Jamski Films’ The End:

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Salomon Freeski TV Season 8 – The Controller:

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Enjoy!



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Private resorts: yea or nay?

Bear Creek (now Plymouth Notch)

Bear Creek
(now Plymouth Notch)

I live down the road from a closed ski area. It makes me sad every time I drive by it. Originally opened as Round Top in 1964, the area closed in 1981, reopening as Bear Creek, a semi-private resort, in 1998 (semi because they sold tickets to the public on certain days), only to close again in 2010.

But change is in the wind: the mountain is getting a new lease on life, opening again later this year as Plymouth Notch, a private ski area. Get out your wallets, folks, because here’s what it’ll cost to join: $25,000 per family, plus $7,000 in annual dues, and a $1,000 minimum spent on food and beverage each year. Membership is currently set at  250 families.

Yeah, a little steep for my budget.

Private ski areas are nothing new. You can find them all over the place. Probably the most famous is the Yellowstone Club in Montana, a lavish resort by anyone’s standards. Members must pay a $250,000 deposit and $16,000 in annual dues, and are required to buy a house (starting at $3.5 million) or at least an empty lot (from $1.2 million). Here in Vermont, we have The Hermitage Club, located at the old Haystack ski area. This is pricier than Plymouth Notch, though not as high as Yellowstone: $65,000 buys you a Family Legacy membership, with an annual dues of $5,600. Real estate opportunities abound, as well.

Plymouth Notch is starting to look like a bargain.

The attractions of a private ski area are considerable. You don’t have to worry about crowds or lift lines. You get concierge type service. The staff treats you like royalty. Plus many of these places offer extras like spa services, gourmet restaurants, and off-season sports, like golf, tennis, or swimming.

Me, I hate crowds and will go to great lengths to avoid them. That’s why I limit my skiing to mid-week, and why I’m pretty careful about where I go and when. A private ski area actually sounds pretty sweet. But somehow, the exclusivity of these clubs makes me a bit uneasy. Are they any different than a private golf or yacht club? No. This is America. You can pretty much do what you want with your money. And if you want to use it to join a mountain so you don’t have to rub shoulders with the riffraff, it ain’t nobody’s business but your own. So why the uneasiness?

To be honest, I’m not sure. Skiing is already an exclusive sport. Lift tickets, the price of equipment, and even the cost of getting to the mountain already keep many people from taking it up. Private ski clubs, I think, add yet another layer of exclusivity to the mix. They’re not part of the community at large, and their main objective is to keep people (read anyone who isn’t ultra-rich) out. It’s the “more for me, less for you” mentality that turns me off; it just seems antithetical to the culture of skiing. Plus it seems just so, I don’t know, over-the-top and excessive. And that just rubs me the wrong way.

Then there’s the problem of viability. Both the Yellowstone Club and Bear Creek have a history of bankruptcy. And an earlier incarnation of Haystack as a private area closed because of low real estate sales and high capital costs. For private areas, the reliance on real estate funding plus huge overhead can lead to the inevitable use (or abuse) of debt-financing and leverage — the same problems that precipitated the mortgage crisis a few years back. So a difficult business model to  manage. And if the area goes bankrupt, what does that mean for the people who buy in? Or for the future of the area, itself? Questions to ponder.

Don’t get me wrong. I’m happy to see Bear Creek/Plymouth Notch reopen. And if this is a way to get marginal or defunct ski areas back into the mix, I’m all for it. Come to think of it, wouldn’t a Mount Diva for Ski Divas and their guests be ultra, ultra cool? It’s all a matter of perspective, I guess. And what you have in your bank account.



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The Mountains vs. The Beach

I’m at the beach this week, so I thought I’d recycle this one from June, 2012. It’s an oldie but a goodie, and sort of sums up where I am right now:

Which do you prefer in the summer?

Me, I’m torn. I love them both.

As someone who grew up on the Jersey Shore (which was not like the TV show of the same name. Heck, those creatures aren’t even from New Jersey. I wonder if they’re even from this planet), I have an almost visceral attachment to the beach. When I was a kid, I spent my entire summer there. My high school years were reminiscent of Beach Blanket Bingo. All my friends hung out on the beach, so I did, too. I even waitressed nights on the boardwalk so I could spend my days on the sand. The smell of sunscreen (we used to call it suntan lotion) still takes me back. And there’s no food I enjoy more than good seafood.

Not my high school, but close enough.

But the mountains… ah, the mountains. What can compare to the smell of pine trees, the view from a mountain top, the fun of kayaking a mountain lake or river? Even though I moved to the mountains later in life, I feel at peace here. It’s my home, and I love it deeply.

It’s true that every summer I feel the pull of the ocean. I yearn to sit on the beach, sun-sotted and salt soaked, dashing into the waves when I get too hot, stuffing myself with steamers and crab. All the same, I hate to leave my Green Mountain State. Summer in Vermont is glorious, and as much as I love it in the winter, it’s amazing here now, too.

Mountains

The Green Mountain State

So truly, I’m conflicted. Does it have to be an either/or situation? Can’t we embrace them both?

This year, I’m solving my dilemma with a trip to Acadia National Park in Maine. If you’ve never been, you should go. It’s the perfect combination of mountains and ocean, with lots of lobster on the side. And though the water is bone chilling cold, that’s okay. There’s enough other stuff to make up for it. I know I’ll have a great time.

So which do you prefer in the summer? The mountains? The beach? Or are you like me and love them both?



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Beyond the Ice Bucket Challenge

Sometimes things take off big time on the internet: people dancing to Pharrell Williams’ “Happy,” Grumpy Cat, flash mobs,  anything about Toronto Mayor Rob Ford. So when something new starts popping up on your Facebook feed, it’s easy to dismiss it as just another flash in the pan.

The Ice Bucket Challenge is one of these things. Seems everywhere you look, someone is getting dumped on with a bucket of ice water. Justin Timberlake, Ethel Kennedy, Mark Zuckerburg, even me:

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I’m not condemning or poo-pooing the Challenge. It’s a terrific cause and it’s done a fantastic amount of good. As I write this, the ALS Association has raised more than $15 million in donations, way beyond what it’s ever raised before in a comparable period of time. Ain’t nothing wrong with that.

But like anything else, the Challenge is bound to run its course. So what’s my point? It shouldn’t take a viral video or a celebrity death (I’m thinking Robin Williams) to draw attention to ALS or Parkinson’s or Depression or any other worthy cause. There are a lot of things that could benefit from an outpouring of contributions. All. The. Time.

So before you put your wallets away, here are some great ski-related charities that could benefit from your generosity. Please give, and give generously. No ice bucket or video required (though you could ski a run for them, later on).

High Fives Foundation: Dedicated to raising money and awareness for athletes that have suffered a life-altering injury while pursuing their dream in the winter action sports community.

Kelly Brush Foundation: Dedicated to improving the quality of life for individuals living with spinal cord injuries (SCI)  by purchasing adaptive athletic equipment for those with financial limitations; advocates for improved ski racing safety;  supports research to treat and cure paralysis due to SCI.

Disabled Sports USA:  Provides adaptive sports opportunities for people with disabilities to help them develop independence, confidence, and fitness.

American Blind Skiing Foundation: Provides blind children and adults with opportunities to build confidence and independence through skiing.

Kevin Pearce Fund: Supports organizations that enrich and enhance the lives of individuals and families affected by brain injury, Down syndrome, and other challenges.

Protect Our Winters:  Dedicated to uniting and actively engaging the global snow sports community to lead the fight against climate change.

Clean Water Carbon Fund: Fights climate change and protects clean water by planting trees along streams and rivers.

Special Olympics: Provides year-round sports training and athletic competition in a variety of Olympic-type sports for children and adults with intellectual disabilities.

SkiDucks: Dedicated to enriching the lives of disadvantaged and financially underprivileged children by teaching and sharing the joys of skiing and snowboarding.

Challenged Athletes Foundation: Provides opportunities and support to people with physical disabilities so they can pursue active lifestyles through physical fitness and competitive athletics.

National Sports Center for the Disabled: Facilitates sporting events for the physically disabled.



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Biking through the summer [or whatever gets you through the off season].

Summer’s a rough time for skiers who really don’t have any non-skiing passions. I mean, I like to do other things besides ski, but I just don’t LOOOOOVE them in quite the same way. So finding an alternate activity is tough. I can’t run (I have seriously bad feet), and hiking, though enjoyable, isn’t something I do too often.

One of the things I do do is bike — road, not mountain. I have a Specialized Ruby Comp road bike that’s about seven years old. I’m not a bike gear head so I can’t give you all the specs, but if you’re interested in such things, you can read about it here.

Anyway, here it is. I’ve made a few modifications since I got it. Pink tape on the handlebars, changed out the compact crankset to a triple (yeah, I wanted the granny gears), and most recently, a really cool saddle.

bike

Cool seat!

Cool seat!

This summer I got a bright safety green helmet, too. I think it makes me extra visible to the cars and trucks out there; I’m a little paranoid about getting hit. I like the visor, too.

Helmet

But even with the cool bike, saddle, and helmet, biking in Vermont can be a challenge. I’m not the strongest cyclist out there, and the hilly terrain isn’t easy. But the rewards are great. You get to see lots of stunning scenery right up close. Here are a few pics I’ve taken cycling in the area:

Cornish-Windsor Bridge

Cornish-Windsor Bridge

Sunflowers

Mountains

Once in a while you encounter something a bit offbeat, too. Like this sign for “Wendy’s Way,” a bike path in the Manchester, VT, area dedicated to 10th Mountain Division veteran, Olympian, and long-time Stratton ski instructor, Wendall Cram. Needless to say, I got a real kick biking on it — and an even bigger kick when I happened upon him in the parking lot, when I was loading up my gear.

WendysWay

Then there’s this marker for Phineas Gage in Cavendish, VT. Phineas was a railroad worker who suffered a traumatic brain injury when an iron spike accidentally passed through his skull with such force that it landed almost 30 yards behind him. Remarkably, he regained consciousness within a few minutes, was able to speak, and survived a 45-minute ride back to his boarding house while sitting in a cart. Although Phineas managed to recover from the accident, his personality was radically altered. His case is among the first evidence suggesting that damage to the frontal lobes could changes aspects of personality and affect socially appropriate interaction. Kind of makes you appreciate helmets, doesn’t it?

Phineas Gage Marker

Phineas Gage Marker

Anyway, I’m counting down the days to ski season, as I’m sure many of you are, too. Let’s see — with a target day of November 15, that’s only 96 days from today, August 12. In the meantime, I’ll keep on pedaling.

 



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Getting to the top.

I live not too far from Suicide Six, a small mountain in Vermont that prides itself on being the first lift-served ski area in the US. The mountain installed a rope tow in 1934, a couple years before the country’s first chair lift went into service at Sun Valley, Idaho, in 1936.

Ski lifts have come a long way since then. Today you can ride a tram, gondola, high-speed quad, double, triple, rope tow, J-bar, T-bar, and Magic Carpet, to name a few. And oh, the places you’ll go. The Peak-To-Peak Tram at Whistler-Blackcomb, for example, spans 4.4 km in just 11 minutes. The Aerial Tram at Jackson Hole takes you 4,139 vertical feet in 15 minutes. And the Lone Peak Tram at Big Sky brings you up to 11,166 feet, climbing 1,450 ft over a distance of 2,828 ft. Lifts open up terrain that would otherwise be inaccessible to the majority of skiers, and substantially expand a resort’s skiable acreage. Skiing wouldn’t be the same without them.

Single Chair, Mad River Glen

Single Chair, Mad River Glen

People get incredibly attached to lifts. Here in Vermont, it’s not unusual to see a house with an old lift chair or gondola cabin in the yard. And then there’s the historic single chair at Mad River Glen, which has a mystique all its own. When the mountain refurbished its lift in 2007, the old chairs were auctioned off to raise funds, with a minimum starting bid of $1,000. They sold.

Every now and then you hear a crazy ski lift story in the news. In 2010, five chairs fell 25-30 feet from a lift at Sugarloaf, Maine, injuring six people. In 2009, a nearly 40-year-old lift at Devil’s Head, Wisconsin, ran backwards at an out-of-control rate of speed, overriding the safety brakes and injuring 14 people. Luckily, these are exceptions rather than the rule. Statistics compiled by the National Ski Areas Association show only 12 chairlift fatalities in North America between 1973, when data collection started, and 2011 (the date of the source I found), making chairlifts safer than cars, escalators, or elevators.

Ski resorts do a lot of lift maintenance, refurbishment, and installation during the summer. This year my local mountain, Okemo, is installing a six-person bubble chair, complete with heated seats, to replace a high-speed detachable quad. It’s the first one like it in North America, and it’s been interesting to read people’s reactions on the internet. Some see it as an absolute travesty, more evidence of the corporatization and sanitation of the ski experience — which I think  is pretty silly. Unless you’re hiking, you have to rely on some sort of automatic conveyance to get to the top, and I see little difference between the new lift and riding a tram or a gondola. All offer wind protection and a larger group of passengers than a typical chair — except with the bubble lift, you don’t have to remove your skis, which to me is a big plus. Yes, the heated seats may be a bit over the top. But ask me about this again on a day when the temps dip below zero, and I may give you a completely different answer. After all, no one gets a medal for being uncomfortable.

Bubble Lift to be installed at Okemo Mountain Resort

Artist rendition of Bubble Lift.

A lift being demolished or installed doesn’t happen every day, and I’m hoping to see some of this at Okemo this summer. It’s a massive undertaking that relies on incredible logistics and lots and lots of money; the lift at Okemo is clocking in at $6.9 million and is slated to start rolling in mid-December. I’ve been told they’ll be using helicopters to install the footings for the new towers in a few weeks, and I may go over to watch. If I do, I’ll take some pics so you can see, too.

In the meantime, enjoy this video of a chairlift installation at Vail in 2011:

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Why is working out so hard sometimes?

I just got back from a bike ride that nearly ate me alive. By the end I was toast. Exhausted. Ready to collapse into a sweat-soaked, road-dust encrusted puddle of flesh. I know, I know — ewwwww.

Yet the other day I did a similar ride and had a completely different experience. Same intensity, same type of terrain, no problem. It was a piece of cake. Easy-peasy. I felt wonderful, maintained a good pace, and at the end I leapt off my bike, smiling.

Go figure.

ExhaustionI know I’m not the only one who has exercise ups and downs, but why things should vary so much from one day to the next is a complete mystery to me.  And it’s not just limited to biking. I’ve had this problem in a variety of activities — including skiing –and if I could bottle the good days for the days when I felt like crap, I’d be a happy camper.

So why is working out so hard sometimes? Why can’t each day be the same?

There are a variety of theories on why this happens, so I thought I’d share some with you:

• It could be nutritional, hormonal, sleep-related, [insert something here]. The body is a complex machine, and there are stressors in our lives and bodies we may not even be aware of. Drink alcohol the night before, and you might not perform well. Get a poor night’s sleep, and it could make a difference. (Though as a chronic insomniac, I’ve had some pretty good days following nights when I’ve slept maybe 3-4 hours Maybe it all comes down to what you’re used to?)

• It could be the environment. Maybe it was too hot/cold/humid/dry/windy. Maybe it’s the air quality. Maybe it’s the altitude. In short, in addition to internal things, there are external things that can affect your performance. Working out when it’s really hot or humid can be much more exhausting than it is on a  moderate day. And biking when it’s extremely windy can be a real challenge. Know that and make allowances.

• Maybe you were over/under hydrated. If you don’t drink enough before or during your workout, you could feel weak, dizzy, confused, or sluggish. Overhydration has its own set of problems, too: cramping, nausea, and confusion, so it can easily be confused with dehydration. In fact, drinking too much fluid, especially from certain “rehydration” drinks, can ironically cause dehydration.  A drink that has a high level of sugar and additives may require too much of your body’s own fluid to dilute so it can be absorbed. Also, drinking too much water at once may cause you to pee too much, so you don’t absorb any fluid.

• It’s in your head. It’s no secret that energy can be related to attitude. A positive attitude can result in greater energy for a better workout. And depression can wreak havoc on the way you perform. So keep that in mind (pun intended).

• These days just happen. And when they do, either pack it in or just expect less from yourself. Your body is trying to tell you something, so listen to it and back off.  You may be doing too much. There’s actually something called “overtraining syndrome.” Too  much training can break you down and make you weaker. Physiologic improvement actually occurs during the rest period that follows hard training. During recovery, your cardiovascular and muscular systems build to up to compensate for the stress you’ve applied. The result can be a higher level of performance.

In short, who knows what’s going on. Some days are just not as good as others, so I kind of like the last explanation best (though trust me, I am not overtraining). But if you think you have an idea of your own, post it here. I’d love to hear it.

 

 

 

 



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How to stay motivated [Translation: whatever works].

exercise_motivation

Ever notice how little motivation you need to do something you love?

That’s how it is with me and skiing. This past season I skied 85 days — a personal record — and as you can probably guess, it was not a problem. Each time I skied, I did it with joy in my heart. But during the rest of the year, getting myself to swim, bike, or work out at the gym can be a little more difficult.

Which leads me to today’s topic: Motivation. Because sometimes it’s hard to get off your butt and get yourself in gear.

What is it that makes that happen? Me, I’m pretty disciplined. I work out probably five days a week. And yeah, it’s not always easy. But two things keep me going:

1) Ski season and 2) my parents.

The first is easy to figure out. I stay in shape the rest of the year so I won’t fall apart next time I click on my skis. I want to be ready as soon as the snow flies, and working out is the best way to make that happen.

My parents, looking pretty good for 85 and 91.

My parents, looking pretty good for 85 and 91.

 

The second, well, you have to know my mom and dad. I’m at the age where a lot of my friends’ folks are either doing poorly or have passed away. Fortunately, my mom and dad, ages 85 and 91 respectively, are doing extremely well. Why? Part of it is just either just plain luck or good genes. They’ve avoided cancer, heart disease, Alzheimers, all the awful stuff that’s hit a lot of their contemporaries. But it could also be because they make physical activity (and eating right) a priority. They do something active every day. It doesn’t have to be anything extreme — they’ve never gone for that — just something as simple as walking. I look at them and it seems like a no brainer. After all, you can’t argue with success.

But that’s my motivation. It’s personal, and it isn’t necessarily the same as yours. It works for me, and that’s what counts.

Still, getting started and sticking to an exercise program requires a particular mindset. I’ve been doing some reading about this lately, and here are a few tips I thought I’d pass on:

1) Set a realistic goal: If you’re a recreational swimmer who swims laps a few days a week, chances are your routine isn’t going to lead to your swimming the English Channel. Recognize this. Embrace it. Figure out, realistically, what you want exercise to do for you. Do you want to lose weight? Improve muscle tone? Sleep better at night? What goal makes the most sense for you? Then work toward it.

2) Make it convenient: If you work 60 hours a week and have a family and need time to grocery shop, cook meals, clean the house, etc., making time to exercise can be challenging. Be sure to set a goal you can live with. Instead of saying you’ll work out every day, set a schedule that’s more in keeping with your lifestyle. Maybe you can’t work out five times a week, but you can work out twice. Maybe you can leave the house extra early one day a week and fit it in then. Maybe you can just resolve to take the stairs instead of the elevator, or park the car a bit farther from the door. Whatever you do, make sure it’s something you can live with.

3) Don’t expect perfection: It’s okay if you don’t break any records. Accept that you’re not Serena Williams or Diana Nyad or anyone like that. Few of us are. Whatever you do is fine. Just move.

4) Don’t compare yourself to others: This goes along with the above. Just do what you can, and stop looking at the ultra-fit woman next to you in spin class. At least you’re out there. In the words of Popeye, “I yam what I yam.” S’okay.

5) Make it fun. Seriously, this is so basic that it hardly needs stating. But if your exercise routine consists of something you dread, you’re never going to do it. So find something you like. Change your routine. Work out with a friend. Play some music. Anything. Boredom is an exercise killer. Don’t invite it in.

6) Get support: Nothing kills a workout more than a friend/family member/significant other who isn’t behind you. You don’t need to hear, “Why are you going to work out? Let’s hit the bar instead.” Rather, you need someone who takes your workout as seriously as you do; someone who gets behind you and provides you with encouragement. Because really, don’t we all need a cheering section?

Now excuse me. I have to go work out. Don’t you?

 

 



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Ten Super Foods You Really Should Eat.

superfoodI have the taste of an eight year old. If I had my way, I’d probably exist on a diet of pizza, pretzels, ice cream, and chocolate, with maybe a really good burger and fries thrown in now and then.

Unfortunately, those don’t any good for my health or my figure. So really, I do what I can to eat better: oatmeal for breakfast, fruit salad for lunch, no fast food, healthy(ish) snacks.

Recently I’ve been reading quite a bit about so-called “super foods”: things that you eat that are extra-special-super-duper healthy. This is tough, since chocolate is only mentioned once and pizza not at all. But you have to look at it this way: You put garbage in, you get garbage results.  You put good stuff in……you get the drift.

It’s frustrating that I don’t love a plate of steamed broccoli the way I love a pint of Ben & Jerry’s. Maybe I just need a little bit of attitude adjustment: it’s not a sacrifice; it’s an opportunity for self improvement.

Ugh. Doesn’t sound great, does it?

Still, most of the foods that are super good aren’t all that bad to deal with. And if you like being healthy, then you’re gonna love what they do for your body:

1) Lemon: For years, my mom’s been starting the day with a glass of warm lemon water. I guess I can’t argue with success. She’s 85 and in excellent health, so I’ve been trying to follow her example. Lemon contains all sorts of good stuff: calcium, potassium, vitamin C, pectin fiber, iron, vitamin A. Plus it helps prevent constipation and diarrhea, and flushes out toxins. Some say it even boosts your immune system. I don’t know about that, but it seems pretty harmless, so why not?

2) Broccoli: The first President Bush was famous for hating broccoli, and though I’m not a huge fan either, I eat it all the same. Why? Research shows it can help prevent osteoporosis, protect your skin against UV light, reduce cancer risk, and detoxify air pollutants in the body. Sulforaphane in broccoli may also significantly improve blood pressure and kidney function, and may also stimulate a variety of antioxidant defense pathways in your body that can reduce oxidative stress and slow down immune system decline.

3) Blueberries: Summer is blueberry time, so this one is, if you’ll pardon the expression, a piece of cake (which I also love). Blueberries have the highest antioxidant capacity of any fresh fruit and can boost your immune system.  What’s more, they can reduce belly fat, promote urinary tract health, and slow down vision loss. They’re also high in manganese, which plays an important role in bone development.  A study published in the journal Free Radical Biology and Medicine  suggests that blueberries reverse age-related memory loss, thanks to their abundance of antioxidants called flavonoids, which have been found to activate the parts of the brain that control memory and learning. Laboratory studies published n the Journal of Agricultural and Food Chemistry also show that the phenolic compounds in blueberries can inhibit colon cancer cell proliferation and induce apoptosis (programmed cell death). A significant 34 percent reduction in ovarian cancer risk was also seen in women with the highest intake of blueberry flavonoids flavone and luteolin.

4) Salmon:  Salmon’s main health benefit is that it’s an excellent source of  Omega-3 fatty acids, which can help lower bad cholesterol while increasing the kind that’s good. It can also help repair heart damage, strengthen heart muscles, lower  blood pressure, and even prevent hardening of the arteries. Omega-3 fatty acids help your brain work better and improve memory. In conjunction with Vitamins A and D, amino acids, and selenium, these acids may also protect your nervous system from the deteriorating effects of aging.

5) Dark chocolate: Now this is something I can really get behind. Get this: In a 9-year Swedish study of more than 31,000 women, those who ate one or two servings of dark chocolate each week cut their risk for heart failure by as much as a third. And in a small Italian study, participants who ate a candy bar’s worth of dark chocolate once a day for 15 days saw their potential for insulin resistance drop by nearly half. This is great, too: chocolate and exercise work surprisingly well together: A recent study from Australia shows that eating chocolate high in healthy antioxidants reduced the blood pressure-raising effects of exercise on overweight individuals.

6) Potatoes: Lots of people stop eating potatoes when they’re trying to lose weight. But this is a mistake. If you want to lose weight, cut out the toppings — like butter and sour cream — but leave in the potatoes. Why? Potatoes are a rich carbohydrate source, so they help fuel the reactions you need for movement, thinking, digestion and cellular renewal. They’re also exceedingly rich in Vitamin B6, a substance needed for cellular renewal, a healthy nervous system and a balanced mood. And they can help reduce blood pressure.

7) Avocados: I really wish I liked avocados. Unfortunately, I don’t. Nonetheless, avocados are great for reducing the risk of inflammatory and degenerative disorders. They’re an excellent source of carotenoid lutein, which can help protect against age-related macular degeneration and cataracts. The monounsaturated (good) fats in avocados can reverse insulin resistance which helps to regulate blood sugar levels. And the high levels of folate in avocados may also protect against stroke. A study has shown that individuals who ate a diet rich in folate had a lower risk of stroke than those who did not .

8) Garlic: Yep, garlic is for more than just keeping away vampires (although that’s pretty awesome). Garlic strengthens the immune system and helps fight chest infections, coughs and congestion. It can also reduce cardiovascular disease and has high levels of iodine, which makes it a very effective treatment for hyperthyroid conditions.

9) Spinach: I don’t know about you, but when I think spinach, I automatically think Popeye. But maybe he was onto something. The possible health benefits of consuming spinach include improving blood glucose control in diabetics, lowering the risk of cancer, lowering blood pressure, improving bone health, lowering the risk of developing asthma, and more. Spinach is also high in fiber and water content, both of which help prevent constipation and promote a healthy digestive tract. It’s also high in vitamin A, which is necessary for sebum production to keep hair moisturized and for for the growth of all bodily tissues, including skin and hair.

10) Beans: Beans are comparable to meat when it comes to calories, but they really shine in terms of fiber and water content, two ingredients that make you feel fuller, faster. Adding beans to your diet helps cut calories without feeling deprived. And beans are high in antioxidants, a class of phytochemicals that incapacitate cell-damaging free radicals in the body.

So how many of these do you eat?



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