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HEALTH

NUTRITION

FITNESS

OUTDOORS

LOUISIANA @Risk N

MORALITY

IO

of FOOD

IT

TR U N

THE SKINNY

STAY AHEAD

ON GAINING

THE NUTRITION ISSUE activeacadiana.com June 2017

PLAN AHEAD

CROSSFIT: NUTRITION PLANNING

TRIATHLONS: B E G I N N E R P I T FA L L S

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JUNE 2017 ISSUE

Colby Albarado, Publisher Andrew Ward, Editor in Chief Featured Contributors

Lizzie Ellis, NASM-CPT, CF-L1, Pn1 Malcolm Stubbs, M.D. Fawn V. Hernandez Katie Frank, MS, LAT, ATC

Contributors

Chris Baker Brooke Kobetz Claire Salinas Megan Eimers Dena Eaton Dren Asselmeier Katie Carsky Alex Reynolds Christina Sciarrillo Dr. Damien Chaisson, DC, NCSF-CPT Michael Lathrop

On The Cover

Christina Sciarrillo CMS Nutrition

For all inquiries contact: Andrew Ward andrew@activeacadiana.com


CONTENTS

Louisiana @Risk

10

Local Mom Conquers Ironman

Triathlons: Pitfalls of a Beginner

18

The Morality of Food

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04 From the Editor 06 Local Events 08 The Skinny on Gaining 09 CycleBar Fit Tip! 10 Louisiana @ Risk 11 Common Swimming Injuries 12 Running Stuff: A Couple of Favorites 14 TRAIL: Expanding Events & Contribution 15 Xtend Barre Fit Tip 16 Healthy Nutrition for a Busy Life 18 Local Mom Conquers Ironman 20 What’s the Theory Behind the Orange

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22 The Morality of Food 24 Race Report: A Beast for a Day 26 Kids on the Geaux 28 Managing Nutrition & Your Expectations 30 Down Dog Yoga 32 Triathlons: Pitfalls of a Beginner 34 CrossFit: Nutrition Planning 36 Intermittent Fasting 38 Active Cookbook 40 MTB Race Day Fuel 42 Upcoming Events 3


n o i t i r t u N is not a Lifestyle

From the

EDITOR Every June, we at Active publish the “Nutrition Issue”, to gather interest in a key part of staying healthy and fit. Without a consistent healthy diet, none of the other activities or athletics means much. And whether it’s salt, sugar, or good old rice and gravy, moderation of your nutritional intake is essential to maintaining quality of life. We have a few excellent reads this month, devoted to understanding proper nutrition, and treating it as a necessary topic and not a stigma. Our first writer opines, “Bringing up food, nutrition and dieting at a dinner party is like bringing up religion or politics. It’s a polarizing subject. Research is constantly revealing new information about how what we eat impacts our bodies and media reports often oversimplify or go for the big headline grab making things even more confusing. Do I eat carbs? Do I not eat carbs? You get the idea. People often feel strongly about what they believe to be the “right” way to eat and don’t want to hear any of your nonsense to the contrary.” Another article brings the topic to the next level, and writes about its impact on self-value and weight loss. “It’s so refreshing to talk with someone who is satisfied with their body. Those types are almost few and far between; especially because this time of year is highlighted by “I wish my belly were flat,” or “I just want to be toned,” and “do you know how to gain weight?” These declarations of dissatisfaction in one way or another got me thinking about simple answers.” Whatever your specific diet, whatever plan you choose to abide by, doesn’t matter. Choose the one that fits your life, choose the one that fits your checkbook, and positive results will assuredly follow.

Andrew Ward / Editor-In-Chief


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THE SKINNY ON GAINING Katie Frank , MS, LAT, ATC

It’s so refreshing to talk with someone who is satisfied with their body. Those types are nearly few and far between; especially as this time of year is highlighted by “I wish my belly were flat,” or “my arms need tone,” and “how do I get bigger?” In one way or another, these declarations of dissatisfaction got me thinking about the process of changing the body. There’s a whole line of study dedicated to mastering the transformation of physique, but the most attention is on how to take away from the frame, not add to it. As the overweight population has grown, the leaner people almost stand out. Hearing “you’re too skinny” can be as hurtful as hearing “you’re fat.” Believe it or not, in the same way that one person wants to lose weight, there could be someone that would love to take it from them. Truth is, congenital traits play most of the role in determining the way we look. Hard work gets results, but always honor your genetics; if your parents were slim until age 40, then you might follow the same footsteps. Per the National Center for Health Statistics, fewer than 2% of adults in the United States are underweight. A body mass index of less than 18.5 is what it takes to be classified. A 5’5” tall woman who weighs 111 lbs., for example. Being naturally underweight is different from an eating disorder, however, or if you’ve been medically diagnosed with an illness/deficiency. If you’re not sure don’t hesitate to discuss this with your doctor. When I say weight I am describing what I call “useable mass.” For most of this audience the need for adipose (fat) is relatively small, I’d imagine. Lean and mean muscle is where the magic happens. So aside from a tendency to dodge calories, there is an

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interesting factor that fans the flame of the underweight. In 2013 a weight gain study found some of the subjects only increased 9 pounds, whereas others increased 29 pounds after being overfed 1,000 calories per day for 100 days. How could some gain more than others under similar circumstances? The answer could be NEAT. Non-Exercise Activity Thermogenesis are activities of daily living (hygiene, housework, etc.), fidgeting, standing/maintaining our posture, and any other muscle contractions that happen during the day aside from your workout. The calories burned adds up quickly! People with high NEAT move around a lot, tap their feet, use their hands when talking, are generally animated and lively, but there’s a possibility they’re underweight. Conventional thought on weight gain is to eat, eat, and eat some more. Then after you’re done eating, plan to eat again. Simply put, do NOT skip meals. Ever. Just naturally begin to eat larger than normal portions of healthy, higher-calorie foods. More often than not nutritional facts with serving sizes are available and by learning the labels, you’ll find which foods contain the most bang per bite. As an example, granola has a higher calorie content than Cheerios. Corn has more calories per serving than green beans. Instead of always quenching your thirst with water, choose juice or low-fat milk. Dig in to peanut butter, nuts, and avocado; high in healthy fats and calories. As a matter of fact, I’m sure this is where the overweight crowd gets a little jealous. Indulge more often in the not-sohealthy foods, in moderation of course.

Quality and not necessarily quantity is the goal. Eat up! Hypertrophy (muscle growth) happens when protein and lifting come together in perfect timing. Protein is broken down into amino acids which rebuild the tissue after being broken down during repeated contractions. That’s basically it. If you can dedicate yourself to making sure those two things come together at the right time, you’re golden. Lift heavier weight for less reps and leave 48 hours between workouts to recover. But that doesn’t mean you can sit back and relax for two days. Oh no, you will commit yourself to food and grind. Whatever body parts are not in rest, can be worked while the others get their 48 hours. Also, DO cardio. It aids in blood flow so that nutrients get to where they need to be. It’ll likewise stimulate appetite and thirst so you’ll want to eat and drink extra calories. Like healthy weight loss, healthy weight gain takes time. In my opinion it’s all about trial and error; the antithesis of good nutrition is to think that what worked for one person, at a certain time, under a certain set of circumstances, is going to work for everyone else. Getting to know your body can be just as important as getting to know calories, reps, and routine. If underweight individuals are living healthy lifestyles but still find themselves on the lower end of the weight spectrum, it may be helpful to change how they view. Start to appreciate the body with its unique functionality and beauty, just the way it is. That right there certainly is refreshing.

Hearing “you’re too skinny” can be as hurtful as hearing “you’re fat.”


Best of Both Worlds! Studies show that high intensity training and, also, strength training is the best way to burn calories and get tone! As opposed to long distance running and other endurance based exercises, high intensity training, also known as HIIT, and weight lifting burns calories long after the exercise is over. This is due to EPOC (excess post-oxygen consumption) or the after-burn effect. Highly intensive intervals and lifting weights puts your body in “oxygen deficit.” Basically, during the workout your body uses more oxygen than it takes in, and you burn a large amount of carbohydrates to fuel your maximal efforts. When the workout concludes, your body has to re-oxygenate, refuel and recover. Ironically, high intensity exercises actually help to build endurance. “Journal of Physiology,” posted a study where people participated in HIIT for eight weeks and the results showed that they had doubled the length of time they could ride a bicycle while keeping the same pace. Wikipedia defines HIIT as a form of interval training, a cardiovascular exercise strategy alternating short periods of intense anaerobic exercise with less intense recovery periods. HIIT is the concept where one performs a short burst of high-intensity (or max-intensity) exercise followed by a brief low-intensity activity, repeatedly, until too exhausted to continue. HIIT comes in many different forms. One growing in popularity is indoor cycling. During the class, the instructor motivates and encourages participants to perform maximum

Fit Tip

effort through intervals of either heavy hills by adding more gears on the bike or pedaling at a faster revolution per minute RPM. Some of the more elite cycling studios will match the RPM to the BPM, beats per minute, in an effort to keep the rider engaged. Studies show that one of the pitfalls of HIIT is that it requires “an extremely high level of subject motivation”. Gibala MJ (July 2007). “High-intensity Interval Training: A Time-efficient Strategy for Health Promotion?”. Current Sports Med Rep. This is where HIIT in a group setting, especially one with the excitement and distraction of music is so effective. When a rider can detach from the amount of work being done and start to experience the power that their body is capable of, they begin to not only build their stamina but self-confidence as well. Strength training by definition is a type of physical exercise specializing in the use of resistance to induce muscular contraction which builds the strength, anaerobic endurance, and size of skeletal muscles. If one is short on time or just looking for more “bang for your buck,” it is best to choose an exercise that combines intervals of high intensity and preferably includes some resistance. Adding heavy gears to a stationary bike is one example. Adding upper body weights while cycling is another! Even a lighter weight, like a 4 or 6 pound bar, can really get the heart pumping! There are several upper body muscle groups that can be toned while, including shoulders, biceps, chest and even back!


Louisiana @Risk

Brooke Kobetz Did you know that Louisiana has the third highest cancer rate in the nation? According to the CDC, Louisiana has 482 cancer diagnoses per 100,000 people a year, and is the fourth in the nation for cancer mortality rates. Approximately 160 people in Louisiana die each day from cancer. Some of the most prevalent risk factors associated with cancer include aging, sun exposure, lack of physical activity, genetics, environment, and tobacco and alcohol use. While it is impossible to completely deter genetic predispositions toward cancer, it is absolutely possible to prevent lifestyle risk factors associated with cancer. One simple way to lower the risk of cancer is to avoid alcohol. A multitude of cancers, including cancer of the mouth, colon, esophagus, rectum, liver, lung, and breast are associated with alcohol consumption. Abstaining from alcohol, especially if you have genetic risk factors, will reduce your chance of developing some form of cancer within your lifetime. If this is out of the question, the recommended maximum intake is two drinks a day for men and one drink a day for women. A few cocktails during lunch and then more at happy-hour after work is commonplace in our community. No one will look at you twice if you drink a cocktail during your lunch break. Habits like these, however, increase your risk for developing cancer later in life. While Louisiana is known as a national culinary destination, it is also well below the United States’ average in both physical activity and fruit and vegetable consumption. People that are obese have an increased risk of developing and dying from complications associated with cancer. Exercise and following a nutritious diet are imperative to maintaining a healthy weight and body. Physical activity of 150 minutes of moderate intensity a week is recommended by the American Cancer Society. That’s only roughly 20 minutes of exercise a day, which can easily fit into a busy work week. If you can’t afford a gym membership, lace up your sneakers and go outside and walk, run, or ride a bike. There are free workout channels that you can follow along with on YouTube.

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FitnessBlender is a YouTube channel that has dozens of workouts focusing on High Intensity Interval training (HIIT). HIIT workouts allow you to burn more calories in a short amount of time. If you prefer exercising outdoors, Lafayette has a supportive running community and group runs are posted weekly on the Cajun Road Runners Club Facebook page. Another option for group exercise is CrossFit, which is famous for its supportive community especially toward beginners. Some CrossFit gyms offer a free day once a week, or free trial periods where you can check out the program before committing to a full-blown workout regimen. An easy way to deter the risks of cancer is through a diet rich with vitamins. Fruits and vegetables are full of antioxidants which may protect against cancer. The current USDA recommendations are two cups of fruit and two to three cups of vegetables per day. While it may be tempting to throw a hotdog in the microwave or to have a ham sandwich for lunch, these foods contain nitrites which may ultimately produce carcinogens in the body. Saturated fat in red meat is also associated with colon cancer, so you may want to avoid frequently eating rice and gravy or ribeye. The USDA recommends that you consume a nutrient-rich diet that is high in fruits, vegetables, and whole grains. On the other hand, the USDA recommends avoiding foods high in sodium, fat, and added sugars. In fact, it is best to avoid processed foods altogether. Food high in fat and refined sugars generally contain more calories which may contribute to weight gain. South Louisiana also has a warm, subtropical climate, which means the sun is out the majority of the year. Make sure you slather on the sunscreen when you go outside. Cancers like melanoma are associated with UV-ray exposure. We all know smoking is detrimental to your health. Avoid tobacco or seek help to quit to avoid any other complications associated with smoking. Lifestyle changes and screenings may help to prevent cancer, and keep you around longer for your children and grandchildren!


COMMON SWIMMING INJURIES

and how to prevent them

Swimming is a great aerobic exercise that is commonly used as a cross-training workout for athletes to improve their performance. While it may be easy on the joints, that doesn’t mean that swimmers can’t get injured. Whether you’re a seasoned swimmer or just getting started, you should know how to prevent the most common swimming injuries:

Swimmer’s Shoulder Swimmers rely on their arms for most swimming techniques and their motions tend to be repetitive. Thus, it isn’t surprising that the most common swimming injury is swimmer’s shoulder. Swimmer’s shoulder can involve a variety of injuries that occur in the shoulder region, such as rotator cuff impingement, rotator cuff tears, tendonitis, and bursitis. One of the best ways to prevent swimmer’s shoulder is by ensuring that you are using the correct technique and incorporating variety into your swimming workouts.

Breaststroker’s Knee Also known as swimmer’s knee, breaststroker’s knee is pain in the knee that is most commonly caused by—you guessed it—the breaststroke technique. It’s the second most common injury in swimmers and can happen even if you don’t actually practice the breaststroke. When the leg whips out during the breaststroke, the force from the kick can put a lot of stress on the knee and damage the Medial Collateral

Ligament (MCL). Breaststroke knee is often seen in inexperienced swimmer’s using the wrong technique. To help prevent knee pain, make sure that you are using the right technique and not being too forceful with your kicks.

Back Injuries Injury to the lower back is another common injury among swimmers—namely, those who perform the butterfly stroke. The butterfly stroke is one of the most challenging for the body and requires a great deal of strength. The swimmers that perform this stroke are usually competitive swimmers who are more likely to over-train, which can worsen back injuries further. To avoid back injuries as you swim, take care to stretch the back muscles before and after you swim and incorporate back strengthening exercises into your fitness routine. It’s also a good idea to avoid practicing one stroke too much and add variation into your swimming routine. Now that summer is here, I’m sure that many of you will be hitting the pool to swim for fun or train. Don’t let an injury set you back. Always be safe around the water, whether it’s the pool, the lake, or the DR. MALCOLM J STUBBS M.D. ocean. Enjoy your summer!! Dr. Stubbs is Board Certified by the

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Running

Stuff Dren Asselmeier

I’ve tried a lot of running gear in my day. Like anyone who has run for several years, I have some products that I 100% love and could never live without, but I’ve also had a few big gear fails. Here are my top two running must-haves, and two items that totally let me down.

My Favorite Socks: Injinji

When I first tried these bad boys on, it was love at first stride. I didn’t discover Injinji socks until after the first time I trained for a marathon. Boy was I sad that I hadn’t discovered them sooner! I’m prone to getting blisters between my toes, and no amount of anti-chafe balm will hold up after a certain amount of miles—especially

12

A Couple of Favorites

in the rain. But I found Injinji and was hooked. Now they’re the only socks I’ll use for any run that’s over six miles. And I haven’t had a blister since 2014.

Cost: They usually cost about $8–$10 at any running store, or you can find them in all different colors and several styles online. I go for the no-show tabs that are low cut, but have the cush tab on your achilles that keeps them from slipping or chafing. With rigorous training, mine usually last at least a year before they start getting holes, so I’d call that well worth the investment!

Don’t Buy These If: You don’t like the feel of toe socks. If you are prone to blisters but don’t like jazz between your toes, try something like Wrightsock or Drymax.

My Favorite Drink: Nuun

I discovered Nuun when I had a side job working at a running store. We always had Nuun on the break table and I got addicted to every flavor. Nuun is an electrolyte drink for endurance exercise and recovery, but what’s different is that it’s made of much simpler, responsibly sourced, and unsweetened ingredients. The tablets are meant to be popped into a bottle of water for easy transformation into sports drink any time. They’re ideal for anyone who doesn’t like the intense flavor of regular sports drinks, or people who find that the ultra-sugary beverages don’t sit well in their stomachs during a run.


Best Flavor: Tri-Berry. Shoutout to

Citrus.

Don’t Buy These If: You love sug-

ary drinks. Actually, yeah, you should probably try these and cut back on sugar, man! But for real, you need carbs for endurance exercise, so make sure that you’re fueling adequately, especially if you switch to a zero calorie drink.

Running Disappointments

Massage Balls

Okay, so here’s the thing about small massage balls: I get it. I get that’s it’s supposed to be the same pressure you’d get from a professional massage. I get that they’re supposed to be special. But the problem is that I’ve tried them and I can’t tell the difference between one of these balls and a plain ol’ tennis ball. So for something that looks like a tennis ball and feels like a tennis ball, but costs $15 or more, I have to say that these spendy little balls are just not worth it.

Instead: Pick up three tennis balls in a sleeve for five bucks and use it to roll out your sore arches or to target sore spots that need a massage.

Fancy Rollers

A lot of the massage sticks out there are just as bad. I’ve seen totally uncomplicated stick rollers go for $40 or more dollars. Do you know what I use? A rolling pin. That’s right—I don’t bake, but that baby gets a lot of use. And when I’m looking at a firm plastic stick that’s the exact same size as a rolling pin, but costs four times as much, I just have to laugh. Some of these things are just hype, friends.

Instead: Use a foam roller or rolling pin. You can get a foam roller for about $10. And don’t let me stop you if you need a stick that’s longer to reach difficult areas, or want the cute little one for traveling. Just know that there are other options if you need a basic roller. If you’re looking for good gear advice, do some internet searching, read reviews, and ask other runners for their favorites. Everyone is different, but you can usually get a good idea of what to expect before you buy new gear.

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TRAIL Looks to Expand

Events & Community Contributions Matt Holland

It is possible you have participated in a TRAIL run or bike ride recently. The non-profit produces eight events between the months of October and April. But some may not know much about the organization. The Lafayettebased non-profit has worked for over a decade to improve the quality of life for Acadiana residents. The acronym TRAIL stands for Transportation Recreation Alternatives in Louisiana. Their goal is to increase access to opportunities for outdoor activities. TRAIL does this first by producing events that get people outdoors and active, but the main objective is to use revenue from the events to fund investments in outdoor infrastructure. TRAIL’s many projects include expanding the nature trail and creating a mountain bike trail 14

at Acadiana Park, working with LCG to create the first leg of the AtakapaIshak Trail, installing bike racks at Moncus Park and the Bayou Teche Paddle Trailhead in Breaux Bridge, and repairing the bridges at the Eunice Walking Park. TRAIL’s next goal is to install bike maps that show riders the safest routes to take in Acadiana. This year, TRAIL is expanding many of their event offerings. They now produce the Sugarman Triathlon (Oct. 1) at Sugar Mill Pond in Youngsville. TRAIL is also adding a run/paddle/ run duathlon to the Tour des Atakapas (Oct. 14), the official run of Festivals Acadiens et Créoles. Participants will run from Girard Park to the Vermilion, hop in a boat to paddle to Vermilionville and back, before running back to the park to boogie

down at the festival. The Cajun Country Run (Dec. 9) is also growing to include a 10k and a 5k road run in addition to the all-road half marathon and the 10k and 5k trail runs. TRAIL also has the largest bike rental fleet in Louisiana, with over 70 bikes. They use their knowledge of Acadiana roads and cycling paths to provide their rental customers with the safest routes to ride. For those who are looking for a way to improve Acadiana, or for a fun outdoor activity, attending a TRAIL event is the best of both worlds. For more information on TRAIL events, projects, or rentals, visit laTRAIL.org.


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Fit Tip

Tricep Lunges Objective: These are great for sculpting the back of the arms and developing trunk and scapula stabilization while focusing on lower body stabilization.

Setup: From parallel stance, step the left leg back to a lunge. Square off your hips and shoul-

ders. Place both hands behind you with palms facing in. Make sure both feet and knees face forward and your front knee is over the heel.

Movement: Press up one inch and down one inch (8 reps), make small circles (8 reps each

way– in and out), then bend and Xtend the arms keeping the elbows lifted and stopping at the hips. The bend is small, concentrate on extending the arm to engage the triceps (8-16 reps). Repeat all steps with the opposite leg in a lunge.

Variations: Keep the legs together, inner thighs hugging / Palms can face up towards the ceiling / Advance by lifting the heels and squeezing the inner thighs.

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Healthy Nutrition

for a

Busy Life

Stay Ahead by Planning Ahead Katie Carsky

Schedules can be unpredictable and inconvenient. Fortunately, you don’t have to compromise your nutrition to make it work. In fact, even though you are busy, keeping on top of your nutrition will keep you feeling healthier and more energized. It will also benefit your overall health down the line. It might seem impossible to juggle nutrition with your busy life, but try to make a few small changes at a time so that it doesn’t become overwhelming. Starting small can mean trying not to buy frozen meals at the grocery store. Most of these meals are high in sodium and even include hidden sugars. Instead, you can make your own version of frozen meals. You will know what is going into your meal, and you’ll be still be able to toss it into the microwave to warm it up when you are hungry. Preparing these meals might seem like a time-consuming task, though. Sure, if you spend time cooking the next day’s lunch each day, it will likely become frustrating. Instead, pick a day to prepare meals for the whole week. Pre-portion the meals into containers, and you’re ready to go. Store two to three days’ worth of prepared meals in the fridge and keep the last few days’ worth in the freezer. That way, you can heat up your meals during the day. You’re probably thinking that it might get boring to have the same thing every day, but it doesn’t have to be the same. Seasonings will make the meal, so using different seasonings (i.e. soy sauce, garlic, Cajun seasoning, sriracha) will give you a new flavor each day. Efficient grocery shopping is very important to make this work. Make a menu before you show up, and make a grocery list based off of that menu so that you shop with care. Make sure to hit all your major food groups, including protein, fruits and veggies, grains, healthy fats, and some dairy. Healthy fats are typically unsaturated fats (liquid at room temperature) like olive oil, fatty fish, avocado. Nuts are also a nutritious fat source, but portion control is important. Try 16

not to have too many saturated fats, such as butter or animal fats. An easy dinner idea is to put all the ingredients you would need for a slow-cooker meal in the freezer in gallon bags. In the morning you can toss the contents of the bag into a slowcooker, and dinner will be ready when you get back. Some ideas include chicken and rice, soups, or chili. This is also a great opportunity to sneak some extra vegetables into your meal. Be prepared with a snack because snacks are a great source of energy between meals. You don’t want to go into your next meal too hungry, and you also want to avoid going to the vending machine during the day. By bringing your own snacks, you avoid the lack of options that you would have trying to find food on the run, and you will make better decisions when you aren’t hungry. Some simple plastic bag snack ideas include trail mix, nuts and fruit, or cheese and veggies. It’s good to include two food groups in a snack, and don’t be afraid of including some fat in a snack as well. The balance of food groups will keep you more satiated. Nutrition during your busy day is about a lot more than just food, though. Another important aspect is to try to make meals a social time. A conversation can be a nice break to brighten your mood. Even if meals aren’t a social time, try to step away from whatever is keeping you so busy temporarily. Instead of working while you are eating, it is important to be mindful and enjoy your meal. A final tip is to have a water bottle on hand. Staying hydrated is a key aspect of nutrition that often goes overlooked. Beyond that, remember that it is always about little changes. If you are getting take-out lunch every day, maybe try to cut it down and bring your own lunch when possible. One small change at a time will make it all much more achievable long term.


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LOCAL MOM CONQUERS IRONMAN

Claire Salinas

Erika Littell competing in the 2017 Hermann Memorial Ironman Texas

As a teacher and mom of two young children, Erika Littell knew she would have to make some serious sacrifices to compete in an Ironman, but even she was surprised by the things her training made her do. After living in the world of competitive swimming in high school, Littell was quite nearly repulsed by the smell of chlorine, but her Ironman training led her to spend nearly every morning in a pool. Later in her training process, she hired a coach, joined the Tri-Cajuns Triathlon Club and switched to an all vegan diet, all to prepare for her Ironman race. The first mini triathlon she ran was the Miles Perrett Cancer Services Triathlon in August of 2015, an event she claims hooked her on the sport. “I loved the fast-paced nature of getting out of the pool and running to transition, quickly changing, putting on the helmet for the bike ride and running after that,” said Littell. “I love the idea of being out in nature. It’s like being in God’s playground, getting to swim in his lakes and run up and down his hills.” Littell’s background in swimming allowed her to progress quickly in the sport, and lead to her signing up for a Half Ironman in April of 2016, and eventually a full Ironman in April of 2017. Her rigorous training schedule took a lot of commitment from both herself and her family as she worked to squeeze in the necessary training throughout each week leading up to the race. Littell said, “One day I may have been running, the next I might have been swimming or cross training. If it wasn’t for my husband, there was no way I could have done it. Being the spouse of someone training for an Ironman takes a 18

whole different level of sacrifice.” On most mornings, Littell could be found in the pool or on the track, and many weekends were spent squeezing in 100 plus mile training bike rides. The long hours of training paid off for Littell on race day when weather conditions made it seem nearly impossible to complete her race. Littell said, “It was a warm day to start off with, but I knew there was a cold front coming in and a chance for thunderstorms later that afternoon. During the swim I remember thinking, ‘Wow, it’s over already?’ The hardest part of the race was the bike portion though, because the wind got ridiculous.” According to Littell, gusts reached up to 40 miles per hour and some people were even hauled away on stretchers, but her training had prepared her to overcome the obstacles. “I definitely muscled through the last 20 miles of the bike ride, but I was prepared which I think is a testament to my coach,” said Littell. “Once I transitioned off the bike, put my tennis shoes on and started to trot, I realized, ‘I can do this.’” Littell crossed the finish line right at 15 hours and is reveling in her accomplishment. Littell said, “Will it be my last Ironman? No, but will you see me doing it anytime soon? Probably not. There were so many times when I couldn’t be present because of my training, so I’m enjoying being a mom and not being tied to this race. Crossing the finish line was very emotional because I thought about all the sacrifices I had made to train and the ones other people had made to get me there. I was overwhelmed with gratitude.”


Headache Q&A

Headache is the most common form of pain. It’s a major reason that people miss work and school. Many headaches can be treated with over the counter pain relievers and do not require a visit to the doctor. But when the pain becomes chronic (lasting for days or weeks) and recurs despite repeated doses of over the counter pain medication, then seeking the advice of a health care professional that has experience in treating head and neck pain is warranted.

How do you know if your pain may be from a “bad bite”?

There are newer technologies that allow trained dentists to evaluate your bite by objectively measuring the muscle tension using the same computerized technology as the EKG. The bite can also be analyzed with unique pressure sensors that reveal the amount of force that is applied during chewing which will help the dentist to figure out the best way to even out the forces. These advances in dentistry help to take the guess work out of diagnosing head and neck pain resulting from a bad bite. Even if you’ve had orthodontic treatment to align your teeth, your What kind of headaches do you have? There are over 100 different specific types of headaches. muscles may not be comfortable in that position. The most common ones are tension headaches, migraine headaches and mixed headache syndrome What can be done if a “bad bite” is causing (a combination of both). Of these common types, the your head and neck pain? tension headache, caused by muscle contractions in the If you’ve ruled out other sources for your pain and want to see head and neck region, tops the list. They are often caused if your bite may be the issue, schedule a consultation and exam by stress, trauma, overuse, dehydration, sleep apnea, a with a dentist that has training and experience in this field. If he bad bite and or chronic poor posture. The pain will range or she determines this to be the cause, there are many options from mild to moderate or even severe in some cases, that range from medication, Botox, oral appliances (splint) and which can trigger the migraine type causing throbbing possibly orthodontics or crowns to correct your bite and put it in pain on both sides of the head. harmony with relaxed muscles. You won’t know until you ask. If you or someone you know has frequent, unresolved headaches, have them call our office or visit our website at What can be done to treat headaches? www.drcraiglandry.com. We may be able to help you. For tension headaches, anything that relaxes the muscles will help. This could be simple things like heat and stretch, over the counter analgesics, relaxation techniques, massage, and acupuncture, to more advanced things like dry needling, electrotherapy, prescription muscle relaxers and Botox injections. Classic migraine headaches typically involve prescription medication specifically designed for migraine headaches.

What if you’ve tried many or all of these with no relief? Head and neck pain can be very difficult to diagnose. It’s important to rule out serious things like a vascular issue, blood pressure problem or tumor, especially in severe chronic head and neck pain. If those conditions have been ruled out, it’s quite possible that the position of your lower jaw and or teeth could be causing some or most of the pain. Many of the large muscles of the head and neck are used to support your lower jaw and guide its daily function of talking, swallowing, chewing and breathing. The way your teeth come together (occlusion) provides the brain with feedback to use those muscles in a specific way for each person. If your teeth are not aligned in harmony with the muscles, tension becomes chronic and pain may follow. 19


What’s the “theory” behind the “orange” ? Orangetheory Fitness is a heart rate based, one hour, full body workout. Backed by science, Orangetheory’s workout are designed to get participants within the target-training zone, which stimulates metabolism and increases energy. Everyone is equipped with a heart rate monitor, and the results are shown throughout the studio in real time. When the heart rate reaches 84% and above, this is considered the “Orange Zone” twelve or more minutes in the orange zone will create that after burn further described below. Orangetheory workouts are never repeated and will continue to challenge each person at their own personal fitness level! Led by highly skilled coaches, each workout incorporates endurance, strength and power elements through a variety of equipment including Freemotion treadmills, WaterRowers, TRX suspension straps, Bosu balls, Reebok benches, and free weights!

WHY IS ORANGETHEORY FITNESS CONSIDERED “THE ULTIMATE WORKOUT”?! PROVEN RESEARCH Orangetheory is based on science and interval training concepts from as far back

as 1930. The first method Orangetheory draws from is quantitative, referring to intensity and resistance. the second is qualitative, which means changing the exercises to challenge the body’s neural and structural components to adapt to a new movement pattern. The results from performing Orangetheory’s Endurance/ Strength/ Power system are based on EPOC, excess post exercise oxygen consumption, which means the body will be burning more calories for up to 36 hours after completing class!

EFFICIENCY Every day is a full-body workout that’s designed to hit every aspect of fitness and to chal-

lenge the human body as a whole. Cardio intervals, working inside and outside muscles and power moves will metabolically charge your body!

MEASURABILITY

You can’t improve what you don’t measure. At Orangetheory you’re tracking your heart rate during the entire workout with the cutting-edge technology of our proprietary heart rate-monitoring devices. You can literally see how hard your body is working by looking at the OTbeat screen. Your training zones are based on your level of fitness, making it a workout that anyone can do!!

INTENSITY

The whole training model is based on training at the right intensity for the right amount of time, preventing overtraining or under training. Interval training in a manageable intensity is the key to fitness!

COACHING Every Orangetheory workout is taught by a certified, experienced trainer who coaches you

and teaches you proper form, giving options as needed. It’s personal training in a group setting. There’s no thinking necessary, you can turn off your brain and turn on your body!

CONSTANT CHANGE, CONSTANT CHALLENGE!

So what is Orangetheory in short? It’s your workout staple. It’s that multivitamin you take several times a week to metabolically charge your body - to have more energy, to lose weight, to feel great and simply to become the best physical version of you!


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The Morality of Lizzie Ellis

NASM-CPT, CF-L1, Pn1

Food

While definitions of morality and what it means to have good morals may vary slightly from person to person, most people agree on general principles of right and wrong. When we think of morals and values we usually think of broad, significant subjects like our relationships with our families, friendships and respect and tolerance for others. There’s another area we like to assign a moral value to- food. We talk about food as if it’s good or bad, healthy or unhealthy and we do things like “cheat” on our food. Many of us often feel shame or guilt for eating foods we deem as “bad.” We even sometimes judge people based on food choices.

baked from scratch. Other colleagues might start making comments dismissing your efforts as just another fad diet or placing bets on when you’ll fail. This may seem weird to you since, ya know, it’s really none of their business what you choose to eat or not eat, but also because you’re doing something good for yourself. You’re trying to get healthier. Likely due to their own insecurity and denial about their own poor habits, those around you might feel that your choices are a silent judgement of theirs.

My husband has told me many times the reaction he gets from co-workers when he brings his lunch to work or passes on a donut. They tease him for being “that guy.” As if choosing to feel good and fuel your body with what Bringing it needs is somehow a bad thing or “uncool.”

Bringing up food, nutrition and dieting at a dinner party is like bringing up religion or up food, politics. It’s a polarizing subject. Research is According to the latest statistics, nearly 70% nutrition and constantly revealing new information about of American adults are overweight or obese. how what we eat impacts our bodies and dieting at a dinner Meanwhile, more than one-third of adults media reports often oversimplify or go for party is like bringing are considered obese. Lifestyle related disthe big headline grab making things even up religion or politics. eases like heart disease, diabetes and cancer more confusing. Do I eat carbs? Do I not are showing no signs of slowing. Clearly, It’s a polarizing eat carbs? You get the idea. People often we’re doing something wrong when it comes feel strongly about what they believe to be the subject. to nutrition. “right” way to eat and don’t want to hear any of I was recently at brunch and my table ordered your nonsense to the contrary. several appetizers. One of them was fried and filled One thing I think we can all agree on is that trying to lose with cheese and I made the choice not to eat it because it weight is difficult. If you’ve been eating a Standard Ameriwouldn’t make my tummy feel very good and at the moment can Diet, high in refined sugar and processed foods and low it wasn’t worth it. I wasn’t depriving myself of something I in vegetables, for many years it can be hard to change those wanted, I didn’t feel obligated to eat it because others were habits. Those foods are hyperpalatable, designed to make and I didn’t judge anyone for their choice to eat it. One of you overeat and mess with the neuroregulation of appetite my tablemates turned to me and half-whispered with a sad setting you up to continue this cycle until you make a strong tone “are you on your diet?” She thought that I was depriveffort to break it. ing myself. That I was restricting myself for the sake of “beSo let’s say you do decide to make a change. You start ing on a diet.” I explained that no, I just didn’t feel like eating passing on the pastries in the office break room and bringit partly because I simply didn’t want it and partly because I ing your lunch from home. Some coworkers might start to knew it would probably make me feel physically bad later. notice. Suddenly, Sandy from sales whom you barely know, I’ve dealt with situations like this for awhile now. It’s no starts dropping by your office offering you fresh cookies she 22


wonder people have a hard time changing their poor eating habits. Not only are we bombarded with creative marketing, confusing media messages about what’s “healthy” and surrounded by hyper-palatable foods created to get you hooked, but we’re often met with resistance from our own friends and family who seem to feel threatened. As if our choice to pass on dessert means we’re saying we’re superior in some way. My own mother has gotten straight up defensive after I made a general comment about how bad sugar can be for our health. Yes, she eats too much sugar and too few vegetables, but I didn’t even point that out to her. If our society viewed food as simply nourishment for our bodies, necessary for life and optimal function, as opposed to objects that make us “skinny” or “fat” or “good” or “bad” then changing our habits might not be so difficult. While I am proud of myself for overcoming a bad relationship with food and breaking the cycle of dieting, restricting and binging, it doesn’t mean I think I’m better than anyone else. I share my experience not to brag about my amazing discipline or sacrifice (please read sarcasm here), but to inspire and encourage others to find freedom from food and body image. Happiness and fulfillment in life is so much more than what we eat or look like. My life now is the result of many years of work and learning and growing. I’m not perfect, nor do I care to be. I like eating vegetables, but I also still like pizza. My vegetable to pizza ratio has simply shifted in a more favorable direction. As I type this I’m enjoying a

WHOLE YOU FITNESS & NUTRITION

delicious treat from one of my favorite coffee shops. I did not save up points or macros. I didn’t plan out a “cheat.” I just decided I wanted it to go with my coffee. I know that it won’t make me feel bad physically later (because it was gluten-free) and I’ll go on with the rest of my day and meals as usual. No regrets. Despite having been on this road for awhile, I often still feel uncomfortable making certain food choices when I’m with friends or family who do not share my lifestyle. If I make a healthy choice I might get comments like “oh, look at you being ‘good’ and sticking to your diet” or “gee, thanks for making the rest of us look ‘bad’.” On the flipside, if I choose to indulge in something because I decide it’s worth it I’ll get comments like “oh my gosh, you’re actually going to eat ‘bad’?” Or “is this your ‘cheat’ meal?” Someone please explain to me how you can “cheat” on food? Don’t get me wrong- I’ve taken the cheat meal approach before and it led to days and days of restricting myself and being miserable all to binge on food for one meal that usually turned into several meals. Guess what followed? Guilt, shame and a serious stomachache. This is not worth it.

WHOLE YOU

At the end of the day, eating nutritious foods doesn’t make you a “good” person. Trust me, there are plenty of healthy, fit people who are also self-absorbed jerks. On the other hand, eating less nutritious foods doesn’t make you a “bad” person, although I don’t think you can argue it does make you less healthy and that’s pretty important.

FITNESS & NUTRITION

Whole You Fitness and Nutrition provides a fundamental and individualized approach to help you reach your goals Lizzie Ellis, NASM-CPT, CF-L1, Pn1 337-541-1276 | wholeyoufitness@gmail.com

Whole You Fitness and Nutrition provides a fundamental and individualized approach to help you reach your goals Lizzie Ellis, NASM-CPT, CF-L1, Pn1 337-541-1276 | wholeyoufitness@gmail.com


Beast For a Day [ Fawn V. Hernandez

In it’s third official year Beast For a Day drew in 140 runners with 55 participants in the 12-hour event. On the line were cash prizes of $1,000 and $500 for anyone that could finish 12 loops or 11 loops within 12 hours. Under ordinary circumstances this might sound reasonable but this is no ordinary trail. Imagine grabbing a handful of cooked spaghetti noodles, dropping it on the counter in a heap then designing a trail from the way the noodles look. You have just rendered what the Beast is in real life. With tight turns, rollercoaster ups and downs, a trek through a creek and a plethora of roots ‘rooting’ for your demise (groan) this trail is aptly named. The humble beginnings of this race started back in 2012 when a few guys wanted to see how many miles they could run during a 12- hour time-frame at The Beast. They gathered annually to talk smack, test their limits, and drink beer. By 2015 Walker Higgins, the Race Director and owner of WHOA Racing Co., transformed this informal meet up into a race for all to participate in. He added the one loop distance for those wanting a shorter distance or for those just discovering trail running. To understand this race you really have to understand and appreciate Walker Higgins himself. Higgins began directing races back in 2010. His races range from 1 mile to 100 miles and can include paddling, running and navigating. For 24

POST Race Report Date: Saturday May 6th location: unoffically The Beast Trail officially w feliciana complex trail

race options: timed events 1 Lap (5.6mi) : 8am start 3 hours : 9am start 6 hours: 9am start 12 hours: 6am start

many of his races you’ll find yourself in the backcountry running through the middle of the woods sometimes on designated trails and other times on trails he created just for his event. His goal for each race participant is they walk away having pushed their personal limits. Higgins explains, “it’s not necessarily about going faster; it could be going longer than you ever have or pushing through when all you want to do is quit.” Higgins follows his own advice. The weekend before the 2016 Beast for A Day Race he solo ran 100 miles on the very trail he would be asking his race participants to compete on the following weekend. To give you an idea of the surprising difficulty packed into this short loop of nearly 6 miles, Higgins ran his 100 at The Beast in a time of 27:30:00 while his fastest 100 mile race to date is 16:59:22. When I arrived to run the 3- hour event the vibe was definitely typical of Higgins’ races: joyful with a touch of competition. The cool temps quickly made way to the heat of the day just in time for my race to start. I ambled about the trail with the goal to have fun and get some miles under my feet. Aside from the exciting twist and turns the trail has tons of switchbacks. Runners are constantly in a state of disorientation trying to figure out if the people they see are actually in front or behind them. I clocked two laps and called it a day. After giving sufficient love to Earl, Higgins dog, I grabbed my dog tag medal and chatted with others at


[ [ [ [ [ [ [ [ [ [ [ [ [ the start/ finish area. The 12- hour runners were intermittently coming through the area as they completed another loop. I left to grab some lunch in St. Francisville knowing they were only half way done with their race journey for the day. Ultimately, 3 runners, Joshua Chavin of Thibodeaux, Jason Cheek of Baton Rouge and Eric Bednorz of Mobile, completed over 50 miles in the allotted time, which meant no one walked away with the cash prize. Will someone get the cash prize in 2018? To keep up with Higgins’ events, search for Whoa Racing Co. on Facebook. Registration will open for 2018’s Beast for a Day sometime next month.


Shawntell Lewis-Harrell Could you use tips on shedding extra pounds? Can you determine correct portion sizes? What about knowing the difference between slow, whoa and go foods? These common yet misunderstood health-related topics are expounded upon during one of Lafayette’s best kept secrets. Each month, excluding June and July, Woman’s Foundation, Inc. offers free Kids on the Geaux Workshops to combat obesity in Acadiana. These sessions assist families adapt to positive change and live healthier, more active lives. Instructors combine nutritional and fitness topics to produce successful outcomes. The nutritional element illustrates portion control, healthy snacks and recipes, in addition to, making better food choices, daily. And, the fitness segment demonstrates simple, effective exercise regiments that can be implemented anywhere – at home, at work, at school or on the go. “At Woman’s Foundation, we strive to be a center of educational excellence

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by providing quality learning opportunities, particularly in the realm of health and wellness,” says executive director Amy Broussard. “It is our desire to continuously serve our community. And, these sessions provide another outlet for us to accomplish this goal.” Sessions are held on Saturday mornings from 10 a.m. to Noon in the Woman’s Foundation, Inc. Classroom located on the first floor of Building A at 4630 Ambassador Caffery. The remaining 2017 classes are: ▷▷ August 26 ▷▷ September 30 ▷▷ October 28 ▷▷ November 18 ▷▷ December 16 For additional information or to register, please visit womansfoundation. com/kids-on-the-geaux. Or, give us a call at (337) 988-1816. The workshops are an expansion of the 9-week Kids on the Geaux Pediatric Weight Management Program held throughout the summer.

About Us

Woman’s Foundation, Inc. (WFI) is a local non-profit designed to promote the well-being of women and their families. The Foundation strives to be a center of educational excellence by providing quality health and wellness learning opportunities. WFI’s targets two segments in Acadiana – the public and medical professionals. The Community Education Department (CED) offers a plethora of beneficial programs for youth, as well as adults, which include outreach services. In addition, the Continuing Medical Education (CME) Department conducts accredited activities to maintain competence among Louisiana’s medical professionals and to improve patient outcomes.


Kids on the Geaux is a Pediatric Weight Management Program focused on health and wellness. We offer nutrition and fitness components for families to live healthier, more active lives. Visit our website for details.

JOIN US! WWW.WOMANSFOUNDATION.ORG/KIDS-ON-THE-GEAUX

FREE

WORKSHOPS! Woman’s Foundation Classroom 4630 Ambassador Caffery, Bldg. A Lafayette, LA 70508 P. 337.988.1816 kyrin@womansfoundation.com


MANAGING

NUTRITION AND YOUR EXPECTATIONS Dr. Damien Chaisson, DC, NCSF-CPT There is an old adage that states you cannot out train a poor diet. With all the festivals, home cooking, and the all around quality dishes that are created, this adage may hold true in this area. While some sources cite slightly different ranges, the consensus on what a proper diet should consist of is roughly the same. Of your daily calories consumed 45-65% should be from carbohydrates, 20-35% from fat, and only 10-35% from protein. In an effort to help understand this further, every gram of carbohydrate or protein ingested will equal four calories, while each gram of fat equals nine calories. Add in alcohol for a true southern party and gain an additional seven calories per gram ingested. Those last two are simply difficult to avoid in Louisiana. Whether or not you are on the low end or the high end of these ranges depends on multitude of things such as activity level, age, fitness goals, overall health, etc. Losing weight can be simple; cut calories safely, eat a complete diet, and exercise. Cutting 500 calories a day from your regular diet will result in the loss of a pound of body fat in one week. In many cases this is eliminating only one thing from your normal day. To give a better understanding of what 500 calories may look like consider four slices of bacon, two of your [insert favorite candy bar], or two bags of those delicious rainbow candies. If you like to snack during the day you may gain these extra calories often. A golden apple or a banana is 100 calories. Replace your candy bar with an apple. A regular can of soda pop can be 150 calories. By taking away your mid-morning candy bar, that delicious soda at lunch, and that post lunch dessert you have managed to cut 650 calories from your diet that day. One should never 28

consume less than 1,200 calories a day with consulting their doctor first. While tradition holds that losing weight means burning more calories than you consume, putting on lean muscle mass can get a little more complicated. Typically for a non-athletic person, a daily regimen of .8 grams of protein should be consumed for every kilogram of body weight to maintain current muscle build. In example, a 150 lb person weighs 68 kilogram so they would need 54.4 grams of protein in a day to maintain current muscle mass. Now, to add lean muscle one must increase this amount to 1.2-1.8 g/kg of protein a day, per kilogram of body weight. This will result in a protein intake of 81.6-122.4 grams per day, for a 68 kilogram person. Increasing protein to 2 or more g/kg per day will require an increase in water intake, as the body will increase its elimination of water. Chicken is one of the most protein rich foods that one can find. To aid in this building process, creatine is a supplement that many athletes take with the expectation that it will add muscle. This is a misunderstanding. While whey protein and creatine together have been shown to improve lean muscle mass, creatine helps the body recovery more quickly allowing it opportunity to train at maximum effort again in a shorter time period, not directly increase muscle mass. Creatine is made naturally in the kidney, liver, and pancreas. Whether you are trying to lose or gain, crash diets are never the answer long term. It is advised before embarking on a significant diet alteration to consult with your personal trainer and physician to make sure that your goals are realistic and safe for you.


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Community & Acro at

Down Dog Yoga

Claire Salinas

“Come as you are, not as you think you should be,” that’s the Baron Baptiste quote that has become the motto of Down Dog Yoga. Since their official grand opening in September of 2016, the studio has experienced a warm community welcome. “Our yogis support each other in their journeys and there is a sense of inclusivity where everyone feels welcome,” said owner Tiina Garrison. “We call each other our yoga family because that’s how it feels.” In addition to their regular offerings, Down Dog has recently added Acro-yoga and handstand workshops, along with free Simple Stillness guided meditation sessions to their schedule. According to Garrison, these 15 minute meditations are the perfect way to learn about meditation in a non-intimidating environment. Another recent addition in the studio has been the introduction of the Teeki line of yoga gear, an eco-conscious active wear line that does things like turning recycled water bottles into clothing. The “Happy Hour of Power” has continued as a monthly Friday night offering, complete with live music from local musicians. The event allows yogis to practice to the background of live music and socialize with each other afterwards. Events like these help to solidify the community Down Dog works hard to create among yogis. “Strong sense of community is number one,” said Garrison. “We want to make yoga available to everyone. Our team is out of this world, and shares the same philosophy and sense of team work, and people can feel this when they walk in and participate in classes.”

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HEAL


TRIATHLON

COMMON

PITFALLS OF A BEGINNER

Dena Eaton As a new triathlete, no doubt you’ve heard all of the “horror stories” from more experienced training partners. While bike mechanical issues, lost swim goggles, going out too hard on the bike leg and shuffling the run are all substantial pitfalls that can ruin a race, let’s turn our focus to 5 pitfalls that new racers often make when it comes to nutrition. Nutrition pitfalls can quickly ruin a race, but by addressing them during training as well as racing, you’ll find that you are a leg up on other athletes who let their stomach or their mind control what goes into their body.

Aide Station Pitfalls First and foremost, don’t try any new food on race day. While the aide station tables often have a plentiful supply of fruit, sweets, sandwich cookies, soda, and broth, as the evening fades into night, relinquish the desire to stop and feast on anything you have not used for training. You may know in advance who some of the nutrition sponsors are and buy and try some of their products before the race. But if that is not the case, steer clear of anything that your stomach has not tried. Many a racer has succumbed to an unhappy stom32

ach because at mile 72 the cookies looked delicious!

Skinny is Fast While body image and weight has always been a topic in a sport where athletes run around barely clothed, falling victim to the “skinny is fast” mantra will lead you down the rabbit hole. Try reframing your thinking so that your workouts are about making you stronger and faster. If a byproduct is weight loss, so be it. Don’t force it just for the sake of a number on a scale. And leading to this mindset is another pitfall of equal importance mentioned next.

Eat to Train, Don’t Train to Eat All too often you’ll see a bumper sticker or tee shirt framed with a saying such as “I run because I like pie.” Or a “beer drinker with a running problem.” And yes, exercising to enjoy an extra sweet treat isn’t a bad thing by any measure. That said, if your goal is to race triathlons, you should be eating to fuel your training. Think of eating as a part of training. You need a pre-training meal (something small, maybe a bagel and peanut butter), hydration during you training session, and then a carbohydrate to protein fuel of a 4:1 ratio imme-


diately after your efforts. Other meals should be well-balanced and nutritious. No fad diets. You can leave out the sports drink while doing a zone 1-2 recovery jog on the treadmill or an easy spin with the kids around the block. Eat foods you love in moderate portions and you’ll never feel like you are missing out. And yes, you can eat a piece of pie and not have to follow it with a 13 mile run!

Salt, Sweat, and Heat If you are training or racing in a hot climate, be it dry or humid, you’ll need to pay a little extra attention to how much you sweat. If you finish workouts and see white splotches on your dark-colored clothing, that is salt in your sweat. In order for your muscles and internal organs to function properly, your body needs salt and electrolytes. Lack of salt may also lead to severe cramping. You can compensate by adding in salt tablets or a salt stick during the race.

Carbo-loading Almost every big race has some sort of pre-race pasta party that affectionately called the “carbo-load” meal. There is the thought that by eating extra carbs before a race, you’ll have

more fuel and your performance will improve. And while if you are on an extreme Ketogenic or carb deficient diet, and your body is not adapted to using fat as fuel, your body may benefit from a few more carbs, if you eat a well-balanced, nutritious diet, you don’t need to gorge on pasta and rice. Most triathletes aren’t digging deep enough to deplete glucose stores. The ones that are have their race fuel dialed in to compensate. Have that pasta dinner with your race buddies, but don’t overdo it. Too much will leave you feeling bloated and slow rather than trim and fast.


CROSSFIT

NUTRITION PLANNING Alex Reynolds

Arguably the most physically demanding workout regimen in existence, CrossFit demands that its participants be both physically and nutritionally fit. For many CrossFitters, achieving proper nutrition is often more daunting a task than completing a given workout of the day. Really, who ACTUALLY wants to nix fried foods and sweet treats from their diet? But the fact remains that what we put into our body directly affects what we get out of it. Completing that 25-minute, AMRAP workout is going to be a lot harder after dining on a double cheeseburger and jumbo milkshake the night before. So what is appropriate for CrossFitters to eat? Paleo diets, which exclude sugar, dairy and most starches, have recently become very popular among the sport’s participants. So have variations like the Primal and Zone diets. Personally, I am not a fan of sticking to these exact regimens. To me the word diet implies something temporary, but achieving proper nutrition should be a long-term, lifelong process. 34

Instead of strict diets, I recommend heavy doses of self-control and common sense. It is now common knowledge that processed foods filled with preservatives are not good for our bodies, so stay away from them! We also know that fried foods make us sluggish and expand our waistlines, so drop those, too. Instead, focus on whole foods (those with a single ingredient) and portion control. When shopping, a great strategy is to stick to the perimeter of the store. Stock up on fresh fruits, vegetables and meats there, then only venture into the aisles for a few select items like nuts, beans, olives, etc. The aisles are generally a hotbed for processed, sugary and nutritionally void packaged foods. For anyone leading an active lifestyle, proteins, carbohydrates and healthy fats are essential to keep up energy levels and help the body recover effectively. Apart from meats, lentils, nuts and seeds are excellent sources of protein. Post-workout protein smoothies are great, too. Just be sure that your protein is whole and does not have a bunch of


additives listed in the ingredients. Carbohydrates can be a little trickier, as breads and white rice are some of the most commonly eaten highly processed foods. These high-sugar carbohydrates spike insulin levels then send them spiraling down, causing fatigue and cravings for more sugar. Instead stick to whole grain, complex carbohydrates like whole wheat bread, brown rice and sweet potatoes. These digest much more slowly, allowing the body to absorb several nutrients and replenish depleted muscle tissue. Fats, stigma and all, are just as important to maintaining proper nutrition. Without fat reserves, the body would have nothing to pull from in times of energy crisis. There are many sources of healthy fat, including peanut butter, almond butter, avocados and of course meats, just to name a few. Coconut oil has surprisingly become very popular among athletes. Although it is a saturated fat, its medium-chain fatty acids are easy to digest and provide increases in energy faster than almost

any other fat source. A tablespoon of coconut oil is a great pre-workout energy boost. Keep in mind that it is always okay to treat yourself! Plan one cheat meal (or dessert) a week to help stave off cravings. And if you have a bad day, leave it at just that and start again new the next. Healthy eating is not easy, or everyone would do it. To recap, focus on whole foods, complex carbs and healthy fats to stay ready for taxing workouts. Eat balanced, high-protein meals and opt for healthy snacks like nuts, fruits and vegetables. Avoid processed and fried foods when at all possible. Your body will thank you!

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HEAL


INTERM F A S T

You intermittent fasted last night. In fact, you did it the night before as well. And you even did it the night before that! You may have heard about intermittent fasting through the weight loss circles recently. It’s sort of picked up buzz as a new diet trend akin to that of Atkin’s or South Beach. However, intermittent fasting is far from the same. The main reason why is because it is not a diet. It’s more of an eating pattern. Intermittent fasting (IF) is exactly what you’d it expect it to be when you hear the word, “fasting.” It is going an extended period without eating. That’s why you do it every day without even realizing it. Unless you sleepwalk and raid the fridge in the middle of the night, you don’t eat while you sleep. As your body undergoes a fast, many chemical and molecular changes begin to happen inside. Without having to constantly digest food, the cells in your body work on repairing other parts of the body. No wonder why everyone always says that sleep is imperative to a healthy body. It’s the only part of day your body is guaranteed to not spend its time breaking down food to create energy. All of these changes inside the body that result from IF may lead to many long-term benefits. Some of these life-altering results include:

CELLULAR REPAIR

Fasting triggers a process within our bodies called “autophagy.” This is where cells digest and dispose of irregular protein build-ups within the body. These irregular proteins can lead to inflammations that can result in cancer.

LOWER INSULIN LEVELS

The more you eat, the more your blood sugar rises, which leads to higher levels of insulin. Higher levels of insulin can result in diabetes.

36

HIGHER HUMAN GROWTH HORMONE (HGH) LEVELS

During the fasting period, HGH increases 1300% in women and 2000% in men. This leads to age-defying results such as muscle growth, injury repair, stronger immune systems, and more endurance.

WEIGHT LOSS

This is the most popular reason to intermittent fast. Fasting increases a fat-burning hormone called norepinephrine, also known as noradrenaline. With hormones becoming balanced, metabolic rates increase up to 3.6%. Therefore, IF naturally causes your body to burn calories, while you are also not consuming additional calories due to the fact that you are on a fast.

IMPROVED HEART HEALTH

IF may reduce the “bad cholesterol” LDL. As mentioned earlier, IF fights off blood sugar spikes and insulin resistance, as well as repairs dysfunctional proteins that cause inflammations. All of these add up to stronger heart health.

INCREASED BRAIN HEALTH

A hormone in the brain called BDNF is increased with IF. With the reproduction of this hormone, it allows for the growth of new nerve cells. As nerve cells are replenished, the process of Alzheimer’s Disease may become slowed down. As we mentioned before, you body needs the fasting that transpires during your sleep cycle to replenish and repair itself. However, we all know we don’t get enough rest. Therefore, our bodies might not get the nourishment needed from IF during your sleep cycle alone. There are many methods as to how you can fully reap the benefits of IF that sleeping alone cannot provide. Here are the three most popular:


MITTENT T I N G THE 16/8 METHOD

This is an easy method to partake it because it entails skipping breakfast. So, you are already starting your day off with a fast. From there, you restrict your eating period to 8 hours. For example, eat from 10 AM until 6 PM. From there, you will fast 16 hours in between. It doesn’t matter what you are eating. It’s when you are eating that is the key.

THE 5:2 DIET

This method requires calorie counting and restrictions. On any two non-consecutive days during the week, only consume 500 to 600 calories. For the other 5 days, eat as you normally would.

EAT-STOP-EAT

This fast may be a bit more challenging. It requires you to withstand from eating for 24 hours once or twice a week. That means to stop eating after lunch one day, and not eating again until the next day’s lunch.

37


Cook Book Paleo Cajun Curry Crawfish, Y'all This was a recipe inspired by cajun country's very own Ghee Wizz, it combines traditional cajun flavors with warm Indian curry spice and goodness. I hope you enjoy as much as I did!

Directions:

Begin by heating 1 tbsp of ghee in a large deep skillet over medium heat. Add the onion, garlic, and ginger, and saute until fragrant, about 5 minutes. Next, add the remaining tbsp of ghee, curry paste, broccoli, sweet potatoes, and canned tomatoes and saute for about 5 minutes; add the coconut milk and stir to combine. Next, add the crawfish, cayenne, sea salt, and lemon juice. Bring the mixture to a boil, reduce heat to medium, cover, and let cook for 30 minutes (stirring periodically). Uncover the mixture after it has cooked and allow some of the moisture to evaporate by cooking uncovered for about 10 minutes at the same heat. Serve with cauliflower rice, by itself, or with loads of roasted veggies, and don't forget to top it with fresh cilantro!

38

Ingredients: 1 pound crawfish tails 2 tbsp ghee 1 large okinawan sweet potato, cubed 1 large head broccoli, cut into florets 1/4 cup fresh cilantro, for garnish Juice of 1 lemon 1 tsp sea salt 1/2 tsp cayenne pepper 1 can Native Forest full fat coconut milk 4 tbsp red curry paste 1/2 yellow onion, sliced thinly 1/2 can diced tomatoes 1 tbsp fresh ginger, grated 2 cloves garlic, thinly sliced


Contributed by

Christina Sciarrillo


mountain bike

Race day

fuel Chris Baker Conversations about food vary wildly between road bike warriors and mountain bike riders. Roadies typically talk about carb-loading and energy gels, while mountain bikers usually discuss beer or who has the best pizza or cheeseburger in town (it’s Deano’s and Twin’s, by the way). But it turns out that devouring an entire Ragin Cajun Pizza and downing a few Abitas is not the best course of action right before a big ride or race. Food preferences are pretty subjective, but for the most part, this will be the typical fuel your body needs to operate at peak performance before, during, and after your ride.

Before the Ride The night before, make sure you eat enough to supply your body with the calories you will need the following day. This can be whatever you want, just make sure it’s carb-heavy and has a low glycemic index. These types of foods will have a minimal effect on your serum glucose levels, and won’t result in a sugar crash. Foods in this category will be certain fruits, vegetables, whole wheat pasta, and grains. Make sure you get adequate protein as well.

40

If your ride or race is early in the morning, try to eat at least a few hours beforehand, not just 20 minutes before. Don’t go overboard, but have a good breakfast. Have a plate of eggs with a bagel, or try your typical egg, bacon, and biscuit sandwich. If you just woke up and your ride is within an hour, try to eat something that digests more easily, such as a small bowl of oatmeal or yogurt with granola. Apples and bananas are also excellent choices. Having coffee before your race is fine, just be sure to drink plenty of water along with it.

During the Ride A good rule of thumb during a race is that you should try and eat a small snack every 30-60 minutes. If your ride or race is any shorter than that, then don’t worry about consuming anything during the ride and just focus on drinking plenty of water. Eating while mountain biking is much more challenging than eating while road biking. For starters, it’s always dangerous to remove one hand from the handlebar midride. So if you can, try and pull over for a quick stop to grab


your snack. This opens up your snacking possibilities to “two-handed” foods, so energy or granola bars or any other small and light snack work great. If you’re in a full-throttle race and stopping just isn’t an option, go for a quick “one-handed” snack like energy gels. A pro tip is to duct tape the energy gels to your bike stem, keeping them within reach for quick consumption all while facing forward. And remember, keep hydrated during the entire ride. To get more electrolytes, have a sport’s drink every now and then along with your water.

After the Ride You’re finished, and your body is screaming for calories, fluids, and protein. A ready-made protein shake like Muscle Milk works great here, since it’s easily digested and contains everything your muscles are aching for. Now is the time to eat whatever your heart (or stomach) desires. Grab a pizza or cheeseburger and fries. It’s also ok to indulge on the super-sweet stuff now and then. After my big rides, I’m heading to Cajun Market Donut Company for some of those maple bacon donuts…

41


JUNE Race Date

6/16/2017 6/16/2017 6/17/2017 6/17/2017 6/17/2017 6/17/2017 6/17/2017 6/17/2017 6/17/2017 6/17/2017 6/17/2017 6/17/2017 6/17/2017 6/17/2017 6/18/2017 6/18/2017 6/18/2017 6/20/2017 6/21/2017 6/21/2017 6/23/2017 6/24/2017 6/24/2017 6/24/2017 6/24/2017 6/24/2017 6/24/2017 6/24/2017 6/24/2017 6/24/2017 6/24/2017 6/24/2017 6/24/2017 6/25/2017 6/25/2017 6/25/2017 6/25/2017 6/25/2017 6/27/2017

42

Race Name

Wild Trails Chattanooga Mountains Stage Race - Day 1 Summer Solstice Endurance Runs Alligator Trot 5K Go! Mile Leslie Homecoming 5K Change for a Chance 5K Fatherhood Games 5K Trail Run Wild Trails Chattanooga Mountains Stage Race - Day 2 Dad's Day 5K Dos Rios 5K Splash and Dash June Bug 5K Must-Dash 5K Summer Run to Fun Vern's No Frills 5K Father's Day Race Tellico Summer Solstice Sprint Triathlon Wild Trails Chattanooga Mountains Stage Race - Day 3 Summer Cross Country Runs NOTC Summer Series Race 1 Mile & Sneaux Cones MidSummer Night's Dream Womens 5K Rat Race 5K Sprint The Bend Triathlon Annie Oakley Buffalo Bill Triathlon Ultimate 10K & 5K

Back on My Feet Meaningful Miles 5K/10K Capt'n Karl's Trail Series - Pedernales Falls Easy Rider Intermediate Triathlon Keep Austin Weird 5K Little Bison Kids Triathlon Run The Woodlands 5K Series Texas Tough 10M/10K/5K Tri Raider Sprint Triathlon Chattanooga Waterfront Triathlon Ironman 70.3 Buffalo Springs Lake Ironman Jalapeno Half Run for Wellness 5K Y Rock Sprint Triathlon Summer Cross Country Runs

Race Type

City

State

18M trail run

Chattanooga

TN

6H, 3H, 5M run 5K run 1M run 5K run 5K, 1K run 5K trail run

Abilene Florala Little Rock Leslie Nolensville Nashville

TX AL AR AR TN TN

22M trail run

Chattanooga

TN

5K, 3K, 1K run 5K run 5K, 1M run 5K run 5K run 5K run 2M, 0.5M run triathlon

Houston New Braunfels Huntsville Richardson Copperas Cove Georgetown New Orleans Lenoir City

TX TX TX TX TX TX LA TN

20M trail run

Chattanooga

TN

3M, 2M, 1M run 2M run 1 Mi Time Trial 5K run 5K run sprint triathlon

Huntsville New Orleans Lafayette San Antonio Green Forest Rogers

AL LA LA TX AR AR

triathlon 10K, 5K run 10K, 5K run 60K, 30K, 10K trail run triathlon 5K run | kids run youth triathlon 5K run 10K, 5K run sprint triathlon triathlon half triathlon 13.1M, 5K run 5K run sprint triathlon 3M, 2M, 1M run

Memphis Memphis Dallas Johnson City Lubbock Austin Lubbock The Woodlands San Antonio Lubbock Chattanooga Lubbock Ft. Worth Houston Rockwall Huntsville

TN TN TX TX TX TX TX TX TX TX TN TX TX TX TX AL


JULY AND BEYOND Race Date

Race Name

7/2/2017

Freedom Fest

7/12/2017 7/26/2017 7/26/2017 8/5/2017 8/23/2017

NOTC Summer Series Race 2 Mile & Sneaux Cones NOTC Summer Series Race Full Moon Trail Run 3 Mile & Sneaux Cones

9/2/2017

Knobbies At Knight

9/9/2017

Q50 Races 5Kanine Trail Race

9/17/2017

Piney Hills Classic XXIV

9/23/2017

Best Of The Bayou 5K

9/30/2017

Children of the Cane

10/1/2017

LOCOfest, Shreveport

10/1/2017

Sugarman Triathlon

10/8/2017

Acadiana Classic

10/14/2017 10/21/2017 10/21/2017 10/21/2017 10/22/2017 10/28/2017

Tour des Atakapas Shake Your Trail Feather Cane Field Classic Warrior Dash Louisiana Ironman 70.3 New Orleans River Roux Triathlon

10/28/2017

Heroes Run

10/29/2017

Beast Master

11/4/2017 11/4/2017 11/5/2017 11/5/2017

Giant Omelette 5K Bayou Teche Brewing Bike Bash Giant Omelette Celebration Ride Log Jammer Half Marathon

11/12/2017

Cotton Land Marathon

11/18/2017 11/18/2017 11/23/2017

Big Easy Running Festival Winnsboro Garden District 5K Turkey Day Race

12/9/2017

Cajun Country Run

12/9/2017 1/14/2018 2/18/2018 3/4/2018 4/4/2018 4/29/2018

Cajun Country Run Louisiana Marathon Lundi Gras Bar-A-Thon Rock ‘n’ Roll New Orleans Cycle Zydeco Ride for Rox

Race Type

sprint triathlon/ duathlon | 2M run 2M run 1 Mi Time Trial 2M run 5M trail run 1 Mi Time Trial Mountain Bike Race 5K, 1.5M trail run Mountain Bike Race 5K run 100M, 100K, 50K run Mountain Bike Race Triathlon Mountain Bike Race 3/5/7 mi Run & Kayak 4M, 2M, 1M run 3.2M obstacle run half triathlon half triathlon 13.1M, 5K run | kids run Mountain Bike Race 5K run Bike Ride 13.1M, 5K run 26.2M, 13.1M, 5K run | kids run 13.1M, 4M, 1M run 5K run | kids run 5M, 0.5M run 13.1M run | 10K, 5K trail run 13.1M , 10K & 5K 13.1M , 26.2M Run 13.1M , 26.2M Ride Ride

City

ST

New Roads

LA

New Orleans Lafayette New Orleans Mandeville Lafayette

LA LA LA LA LA

Alexandria

LA

Mandeville

LA

Ruston

LA

Houma

LA

Port Allen

LA

Shreveport

LA

Youngsville

LA

Lafayette

LA

Lafayette Lafayette Port Allen St. Francisville New Orleans New Roads

LA LA LA LA LA LA

Shreveport

LA

St. Francisville LA Abbeville Arnaudville Abbeville Shreveport

LA LA LA LA

West Monroe

LA

New Orleans Winnsboro New Orleans

LA LA LA

Lafayette

LA

Lafayette Baton Rouge Lafayette New Orleans Lafayette Lafayette

LA LA LA LA LA LA


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Active Acadiana June 2017  

Acadiana's only fitness and recreational activity publication.

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