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6 easy tips to promote weight maintenance during the holidays

ElevateAthletics November 26, 2018

*I would be remiss if I failed to mention the above Thanksgiving shenanigans lacked some VIP’s…y’all know who you are😘

For many Americans, this time of year equals unwanted (although easily avoided) weight gain. With what seems like everybody and their brother following some sort of fad diet (ketogenic, intermittent fasting, etc), it is no wonder the holidays are a welcome excuse to throw moderation to the wayside and consume every tasty treat in sight. However, I hope this article provides some food for thought, in regards to your current eating/drinking habits!

  1. Drink 16oz of water upon waking. Have you ever noticed the color of your urine is (for most people) so much darker, compared to the rest of the day? Going all night without drinking any fluids results in a slightly dehydrated state in the morning… no bueno! Adequate hydration is necessary for a normal functioning metabolism, temperature regulation and may help decrease appetite. Some studies even suggest that drinking plenty of water may help promote weight loss. Who wouldn’t raise a glass to that? (Click here to determine how much water you should be drinking each day.)
  2.  Move more in the morning. Alliteration anyone? I digress. As few as five minutes of gentle stretching/body weight exercises is enough to get the blood flowing and your heart pumping. Why does it matter? Increased blood flow equals more alertness and you may feel more energetic. This is because blood transports oxygen throughout the body, via iron. More oxygen may make you feel more alert. Need some ideas? Hip bends, arm circles, body weight squats and if you’re feeling really good, some push-ups! More energy may make you less inclined to reach for that sugary energy drink, saving hundreds of calories!
  3. Drink at least 64oz of water (or zero calorie/low calorie) fluids each day. While we discussed starting off on the right foot as soon as you rise for the day, it is equally important you build on that momentum. The holidays are an especially busy time of year, but ensuring you drink enough water throughout the day is an easy way to help you stay on track, nutrition-wise. If you find yourself getting tired of plain water, try flavoring it with fresh produce (pineapple chunks, lemon or lime wedges, even cucumber slices and mint!) Other ideas: LaCroix Sparkling Water (no calories, sweetener or sodium) or True Lemon (perfect to throw in your purse and go!)
  4. Limit alcohol. Speaking of beverages, this one sure gets a lot of attention this time of year. If you enjoy libations, be sure to do so in moderation, for a variety of reasons: added calories, promotes lipogenesis, increases appetite, disrupts normal sleep cycles and even more importantly: DRIVING BUZZED IS A FOWL PLAY ON TURKEY DAY. Seriously though, don’t do it! If you are planning to enjoy a free drinks here a few tips to cut back on calories: use calorie free mixers, stick with clear liquors, avoid high calorie bombs (eggnog, hot buttered rum, white russian or spiked hot cocoa to name a few), drink a glass of water between alcoholic beverages.
  5. Add 10 minutes to your current exercise routine. If you don’t currently work out on a regular basis, what better time of year to start?! I recommend building up to working out (heart rate elevated to 60% of max) at least five days a week, for thirty minutes. Not only will this help keep your waistline trim, you’ll get a boost of feel good endorphins! That is something to be jolly about! đŸŽ…đŸ˜€đŸ‘đŸ»
  6. Aim for 8 hours of shut eye. Running here, there and yonder during the holidays can leave you short on sleep…which can wreak havoc on your waistline. Studies indicate inadequate sleep results in increased levels of the stress hormone, cortisol. This hormone, in large quantities, has been associated with inability to lose weight. Not only is weight loss harder to achieve when we receive fewer “z’s”, but, we are also crave high carbohydrate containing foods, double whammy! Physiologically speaking, carbs are more quickly metabolized than the other two calorie containing macros (protein and fat). It’s nature’s way of ensuring we have enough energy when we are sleep deprived.

Well, there it is! Drink plenty of water, move more and get adequate sleep, to help prevent unwanted weight gain this Thanksgiving/Christmas/Hanukkah/Kwanzaa etc! Easier said than done some days. I always encourage folks to focus on the most immediate goal, myself included. For example, when you wake up with a million things on your to-do list, focus only on the first item. Once that is completed, cross it off, and move on to the next task. So much easier than biting off more than you can chew, pun intended😉

Happy Holidays, Y’all!

  • Nutrition

Elevate Athletics @ THS

ElevateAthletics September 17, 2018

Talk about how time flies. I was honored to speak at my alma mater earlier this week, and I can hardly believe it has been TEN years since I graduated high school. I was invited to present for the Cross Country Team. Our discussion covered nutrition basics, nutrients of importance, hydration and touched on competing at the collegiate level.

From macros and micros, to discussing nutrients of concern and hydration – there for sure were some new facts shared. For example, most folks don’t realize that calcium, in addition to maintaining strong bones and teeth, also serves as an ion in the bloodstream, assisting sodium and potassium. That being said, if not enough calcium is consumed on a regular basis the body pulls calcium from storage in bones and teeth to maintain homeostasis in the bloodstream…increasing the risk of a possible stress fracture. We covered how much calcium is needed, micronutrient inhibitors and facilitators of the nutrient and best time to consume said nutrients.

Aside from enjoying presenting, it was great to catch up with my old coach and I even ran into some of my high school teachers. They all remembered my name…not sure if that is a good or bad thing 😬.

While we focused on fueling strategies for distance runners, it is imperative to mention nutrition goals vary greatly depending on the sport, and even from one position to another, i.e. offensive lineman v. running back. Whether a team is looking to make another run at the state championship, or looking for their first “W”, Elevate Athletics is here to help!

Best of luck this season, Lady Spartans!

(someone was sidetracked this visit and forgot to take any pics…photo cred: Cincinnati Enquirer – military wall logo)

  • Hydration
  • Nutrition

Sweat Rate Equation

ElevateAthletics September 12, 2018

Ever wanted to know exactly how much you should be drinking to replace fluid losses during exercise? If not, you should. You could be slightly dehydrated and not even know it!

*Information taken from the Sports Nutrition Care Manual published by the Academy of Nutrition and Dietetics.

Ensure that the athlete is well hydrated before exercise. Instruct the athlete to warm up for 5 to 10 minutes until he or she breaks into a sweat. Advise the athlete to urinate if needed. Then, follow these instructions.

  1. Record nude body weight before exercise in kg (lb/2.2 = kg)
  2. Record nude body weight after exercise in kg (lb/2.2 = kg)
  3. Record change in body weight in g (A – B x1,000 grams)
  4. Record drink volume consumed during exercise in mL (oz x 30 = mL)
  5. Record urine volume excreted before postexercise weighing in mL (oz x 30 = mL)
  6. Determine sweat loss (C (g) + D (mL) – E (mL), oz x 30 = mL)
  7. Record exercise time, minutes or hours
  8. Calculate sweat rate = F/G in mL/min or mL/hr

(Murray 1996; Sawka 2007)

  • military

Patriot Day

ElevateAthletics September 11, 2018

I am the Infantry. I am my country’s strength in war, her deterrent in peace. I am the heart of the fight – wherever, whenever. I carry America’s faith and honor against her enemies…I forsake not- my country, my mission, my comrades, my sacred duty. I am relentless. I am always there, now and forever. I AM THE INFANTRY! FOLLOW ME.

It was October 2014 when I first heard the above (part of the Infantryman’s Creed.) I was sitting in Ft. Benning, GA, watching my younger brother perform his graduation ceremony from Army Bootcamp. I had tears streaming down my cheeks. Let me tell you, military graduation ceremonies are one of the most emotionally moving events…ever.

Fast forward three years later and I found myself here:

bootcamp

My husband’s Navy Bootcamp graduation in Great Lakes, IL. (Go Navy. Beat Army 😆). It wasn’t until later in life that he (we) decided to pack up our little life and join the U.S. Navy…but that’s a story for another day. At the time, I was 12 weeks pregnant with our little girl and whether it was my pregnancy hormones, or the emotional mess anything honoring our country and servicemen/women makes me, I was a puddle.

As I sit here and reflect on that fateful day (9/11/01) seventeen years ago so many emotions flood me. Pride for country, anger at the men who plotted and carried out such a tragic event, honor toward those in our military fighting for our freedoms and even more love for those closest to me who sacrifice more than most, to serve and protect.

To those whose loved ones have been killed in the fight against terror, my heart goes out to you. I have no words that could ever suffice. All I have to offer is that my husband and our family support you as he (we) serves as an airman in the United States Navy.

HM 14 Squadron

 

In light of today’s significance Elevate Athletics is excited to announce we are a proud U.S. Military supporter. As such, a portion of all profits is donated to the USO (United Service Organizations). The USO is a non-profit organization that provides services to help boost morale for service members and their families. It is perhaps most well known for live entertainment shows performed for military men and women overseas, but the USO also has over 200 installations on military bases around the world. It was created in 1941 and operates primarily from private funds and donations – hence why people like you and me are important in keeping the USO thriving.

Should you be interested in learning more about the USO, you can do so here!

Thanks so much for reading and to any and all service members, thank you for all you do! đŸ‡ș🇾😊

*Featured photo cred: 173rd Airborne Brigade

  • Baylor
  • Running

3 ways running for Baylor is (kinda) like being a Navy Wife

ElevateAthletics September 7, 2018

That “bird” you see above, I love it and hate it. It represents the strength and power of the United States Navy, it provides a livelihood for our little family, it serves as a mine countermeasure aircraft, searching the ocean floor for mines that would take out ships in our fleet (primarily off the coast of NoKo), it keeps my husband late at night, or even months at time…it is the MH-53. 

While I wouldn’t trade my college experience, nor my current life for any other…there are some similarities between a NCAA student-athlete and Navy Wife that one might describe as “undesirable”. That being said, life ain’t always easy; can I get an Amen?! In all seriousness though, I am sure any and every athlete is able to reflect on a past experience and somehow relate it to their current season of life. I 100% believe, if we allow it, we can use our life experiences, for better or worse, to grow not only as athletes, but also into a better person.

So, as you read this article, I challenge you to reflect upon your current circumstances and determine how you might be able to better yourself by learning from past successes/failures and apply it to your athletic game. Read on, mis amigos!

1. Some days, it is literally just putting one foot in front of the other. Truth be told, there were more than a few days where I wanted to pull the covers up over my head and leave my dirty shoes on the porch. Running was the last thing I wanted to do. If I am totally transparent, my lowest came when I found myself dreading running so much I called my mom crying, the night before a race. It sounds insane, I know!!! Looking back, I can say it was too! There I was, sitting on a hilltop in Arkansas complaining about the fact that I was representing Baylor to do a thing I used to LOVE. Fortunately, through some tough love and a friend, I got through the self-pity slump. What a big baby I was!

Fast forward six years later and I find myself sometimes calling my mom crying because I don’t know what to do about the shrieking Junie McDiva who cannot seem to be consoled for anything! It doesn’t make it any easier that my husband is frequently gone (Thanks Uncle Sam, but hey, somebody’s gotta do it! đŸ‡ș🇾😉) Case in point: some days you just keep doing your best and plugging along, one step at a time!

2. The little things can make or break ya! At the collegiate athletic level, crossing your “t’s” and dotting your “i’s” is a non-negotiable. If you aren’t taking care of the little things, you’re going to be a broken toy on the shelf, collecting dust. During my time at Baylor I suffered an IT band injury and a fracture to a metatarsal. I had a few other bumps/bruises, but nothing too detrimental. Warm ups, cool downs, stretching, strength training, cross training, proper nutrition, adequate sleep, not being too stressed, taking off days when needed, etc. Each item is a little piece of the puzzle, and when one is missing, it keeps you from prime performance.

Navy parallel: ignoring the “little things” in a military marriage typically = divorce. Sailor Man has been in the service just over a year, and within that time he has been gone about half of it.😱 It is very sad, but we signed up for it. Consequently, if we don’t ensure we are on the same page, it can make things more difficult than what you might consider a typical relationship. For example, really LISTENING when the other is communicating, understanding what the others’ responsibilities are (when he is home and abroad), managing finances, making the most of the time you do have together etc. In fact, divorce is so high in the Navy, that if a Sailor is caught cheating on his/her spouse, the Navy intervenes. I am not even kidding! If Sailor Man were to have an affair and his CO (commanding officer) found out, he would get called to Captain’s Mast (somewhere a Sailor NEVER wants to go) and be forced to call and tell me, in front of the Captain. When things are in sync in a marriage, it makes all the difference and allows your family to thrive, similar to an athlete churning on all cylinders.

3. Always focus on the positives. It can be SO easy to dwell on the negatives, but I encourage you to make it a priority to regularly list out all the things for which you are thankful. I am guilty of walking around with a rain cloud over my head, from time to time, but thank goodness I have a glass is ALWAYS half full kinda man. He is the yin to my yang, and quickly steers me in the right direction. Even though we have endured a billion (ok, not quite that many) sleepless nights since entering parenthood, he is the first to remind me how blessed we are to have a June 🐞. When I mope around before a deployment he grabs me by the waist and reminds me he isn’t gone yet. If he works longer than usual hours he rubs his fingers together, serving as a reminder of all the monetary benefits we have: AWESOME healthcare (thanks Tricare), free college tuition for our daughter, pretty penny bonuses and not to mention a roof over our head.

At Baylor, I’d say I was a happy go lucky gal 99% of the time, aside from a brief stint. But then again, how can you not love life when your sport is helping you fund your education, you get free gear, travel the country, early class registration, access to state-of-the-art facilities and per diem money to spend however you choose?! Sure there were times of disappointment: missing my family, sub-optimal races, stress related to scholarship for the upcoming year…but looking at the big picture, they were all first world problems. My time as a BaylorÂ đŸ»Â was a once in a lifetime experience.

There is a saying in the Navy, ‘Bravo Zulu’, it means well done. A term used to congratulate a Sailor for the effort and desirable outcome he has achieved. While our seasons of life change, our mission remains the same: to excel at whatever is placed before us. Here at Elevate Athletics, it is our goal to use our experience and expertise to help you achieve greatness in your college athletic career. Take care of the little things, when things get tough keep trekking and always focus on the good…over and out.

  • Hydration

Sports Drinks

ElevateAthletics September 5, 2018

It’s hotter than Hades here in CoVa (Coastal Virginia for those outside the commonwealth 😆), which means proper hydration is KEY for optimal athletic performance. Hydration, technically is defined as the process of causing something to absorb water, bur for our intents and purposes we will expand that to include the proper balance of electrolytes. While the majority of y’all know sodium is an example of an electrolyte, let’s take it one step further. Electrolytes are minerals with an electric charge, which are critical in the right amounts for a variety of bodily functions such as muscular contraction, blood chemistry and transportation of nutrients and waste in and out of cells.

Sodium, calcium, potassium, chloride and magnesium are the major electrolytes important in carrying out the objectives listed above. We will save the nutrition science for another time, instead, I want to focus on the sports drink aspect now. While there are a variety of sports drinks on the market, I want to turn our attention to the two most well known: Gatorade and Powerade.

Gatorade was invented by a group of doctors in a research lab at the University of Florida, hence the name Gatorade, in 1965. Researchers pinpointed the cause of early fatigue in Gator Football Players due to vital electrolytes not being replaced. Since then, the brand has been setting the bar for electrolyte replacement drinks everywhere. In 1985, the Gatorade Sport Science Institute was founded and today is located in Brandenton, FL, where athletes and researchers work together to test and develop new Gatorade products. While Gatorade is likely most well known for the iconic stand alone lemon-lime sports drink, they also make protein powders and ready-to-drink shakes, bars and chews and an ENDURANCE line of drinks that offer 2X the sodium and 3X the potassium found in the classic thirst quencher. Today, Gatorade is owned by PepsiCo.
Let’s take a look see at the nutrition facts label for a 12oz bottle of Gatorade:

Nutrition Facts

Serving Size 12 fl oz (355 mL)

Servings Per Container 1

Amount Per Serving
Calories 80
% Daily Value*
Total Fat 0g 0%
Sodium 160mg 7%
Potassium 45mg 1%

Total Carbohydrate 22g 7%

Sugars 21g
Protein 0g
Not a significant source of calories from fat, saturated fat, trans fat, cholesterol, dietary fiber, vitamin A, vitamin C, calcium, and iron.

*Percent Daily Values are based on a 2,000 calorie diet.

WATER, SUGAR, DEXTROSE, CITRIC ACID, SALT, SODIUM CITRATE, MONOPOTASSIUM PHOSPHATE, GUM ARABIC, GLYCEROL ESTER OF ROSIN, NATURAL FLAVOR, YELLOW 5

You’ll notice 80kcal for the entire bottle which offers 160mg of sodium, 45mg of potassium, 22g of total carbs and 21g of sugar. If you check out the ingredients list: water is followed by sugar. The sugar found in Gatorade comes from a combination of sucrose and dextrose, naturally occurring disaccharides. Gatorade is 6% sugar and sport science researchers agree, electrolyte replacement beverages are most readily absorbed with a concentration of 4-8% carbohydrate.

Next up, Powerade. This beverage hit the market in 1988, about 20 years later than Gatorade. Some speculate it was introduced at this time as a way for Coca-Cola (parent company) to brand a new product AND be endorsed as the official sports drink of the 1988 Olympics. While Gatorade holds a majority of the market shares within this product category,  Powerade was the first of the two to introduce a zero calorie option (Powerade Zero). Powerade does not boast a sport science research lab like Gatorade. It is also noted that Powerade offers only two products: Powerade and Powerade Zero.
Nutritionally speaking, Powerade looks like this…

Very similar to Gatorade, but a few minor differences include only 150mg of Na+, 35mg of K+, but the same amount of total carbs and sugar, plus the addition of Vitamins B3, B6 and B12. If you look at Powerade’s ingredient list, you’ll see water and HIGH FRUCTOSE CORN SYRUP.  It is the HFCS, in my opinion as a dietitian, that makes Powerade inferior to Gatorade. Calories, micronutrients and carb intake are almost identical, but it is the substitution of HFCS in place of regular sugar that makes Powerade less desirable, in more ways than one.

HFCS is man-made and manufactured enzymatically by changing the glucose in cornstarch to fructose. In Krause’s Food and the Nutrition Care Process it is written : epidemiologic evidence suggests that high-fructose diets (including intake from sweetened beverages) may contribute to obesity and other health conditions, such as metabolic syndrome. This is the second ingredient found in Powerade. The most likely reason, if I had to guess, that Powerade uses HFCS instead of sugar is cost. HFCS is extremely cheap to use, in comparison to sucrose.

What makes me scratch my head though is the following: Powerade is owned by the Coca-Cola company which did $41.9 million dollars in sales in 2016, whereas Gatorade is owned by PepsiCo, and they only collected $30.1 million…clearly Powerade has the money to invest in using sucrose in place of HFCS in their product. Although, there is likely much more than meets the eye…as to how financial resources are divvied up among such a large company.

Sucrose, the second ingredient found in Gatorade, and is a type of disaccharide, meaning a carbohydrate containing two monosacchraides: glucose and fructose. Glucose and fructose utilize different metabolic pathways. Glucose must use a pathway referred to as the sodium-glucose linked transporter (SGLT1). Fructose on the other hand, uses glucose a route called glucose transporter 5 (GLUT5). Why does this even matter? Because when two different pathways are used, a greater amount of carbohydrate can be absorbed, providing more energy. If the source of carbohydrate ingested was only in the form of say, fructose, there would likely be a “traffic jam”, if you will, however, because fructose bypasses a major control enzyme in the glycolytic pathway, this is not the case. Bottom line: Gatorade is scientifically engineered to promote optimal carbohydrate absorption, facilitating increased athletic performance.

So there you have it! Gatorade > Powerade. Not that I am a paid spokeswoman for Gatorade, but hey, if y’all ever need somebody to add to your repertoire…holler at your girl😄

  • Nutrition
  • Uncategorized

Banana mango slush

ElevateAthletics September 3, 2018

HAPPY LABOR DAY, y’all! For Sailor Man and Co. that means family time, beaching and cool eats. The mom SUV registered a sweltering 98 degrees around 10am this morning đŸ€Ș Talk about HOT! The beach was more crowded than usual, but we still found a place to set up shop.

East Beach

The sis and her BF graced us with their presence this weekend and we are having a ball…

Em + Juneimg_20180831_073912junebug

Having family in town means more laughs and more fun…and more people to take turns pushing Junie in the jogging stroller! I still can’t get used to only “running with one arm.” But, Junie, you are worth it!

Last night we stayed up late and made a fire in the backyard (a.k.a burned our gazillion Amazon Prime boxes), which made waking up early that much harder. Nobody else was awake when Junie decided to tell the world good morning, so we went out, just the two of us. I like to think she enjoys running as much as I do. There is nothing like taking in the sunrise while the rest of the world slumbers. Aside from her stroller rolling along the pavement and her occasional commentary, we jogged along with the birds and cicadas as our soundtrack. Funny to think it just used to be me, myself and I.

We took a tour of Waters Edge and the outskirts of Ocean View before heading home for some fuel. June barely made it back before it all hit the fan…had to feed that chunky monkey 😂 . After taking care of her, I whipped up this delicious concoction:

slush

Literally FOUR ingredients, add a side of Siggi’s yogurt , for protein, and you’ve got yourself one mean post-workout snack.

Ingredients:

  • 1 frozen banana, peeled and cut in half
  • 1 mango, peeled, pitted and chopped
  • strawberries, washed, rinsed and chopped
  • blueberries, washed, rinsed and chopped

Directions: Place banana and mango in blender and combine to desired consistency. Pour into glass and top with strawberries and blueberries.

If that doesn’t look like sunshine and summer in a glass, I don’t know what does?!?! Enjoy my friends!

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