The Female Athlete Triad-- Staying Safe!

     This is the Female Athlete Triad-- something that I have read about in my college classes but thankfully never had to experience or see in real life.  I felt like posting something basic about this here is absolutely necessary, because as a lady, and as a runner too, I feel like everyone should recognize this for themselves and for the people they love, just in case.

      The Triad is a disorder that strikes athletes of any sort, but is really prevalent in sports where low body weight is encouraged or "the norm".  In today's society this is pretty much everywhere really, but when you add athletics and a lot of activity in with the already obsessive drive for some women to be "skinny", you get a dangerous (and lethal!) problem such as the Triad.

     Part one is the disordered eating-- either not eating enough to sustain your energy levels, or burning off every calorie you take in (I have witnessed this, now that I write it-- in junior high a swim team friend of mine used to eat dinner and immediately get on the elliptical for the rest of the evening, until she saw that she had "worked off" everything that she had eaten.  She swam several hours a day as well, and was rather, almost painfully, thin).  Using laxatives and diet pills falls into this category as well-- in essence, being obsessive about your figure, your body weight, and how to restrict or limit yourself, to the point of exhausting yourself often.

      Part two is amenorrhea, or the loss of the menstrual period for more than 3 months.  Exercising intensely and not taking in enough calories disrupts the hypothalamus (your body's regulator for hormones) and your body stops giving estrogen to your reproductive organs.  This may not seem like the biggest of issues to some folks, but I assure you, it is.  It also brings us to the third leg of the Triad.

     Part three is the onset of osteoporosis.  Yes, I am talking about the bone density disorder that increases your risk of breaks in major bones due to a lack of nutrients (and estrogen plays a big role in this as well!) and increase in the brittleness of bones.  This is not something that happens later in life for those stuck in the Triad-- teens and young women are winding up with this in some cases.  Since athletes endure a lot of skeletal stress, fractures are very common, sometimes ending their ability to compete.

      Suffering from one part of this triad makes it likely to suffer from the others as well.  They are interconnected, and should be taken seriously as soon as it's noticed.

     There are several questions that you can ask yourself (or anyone you think might need help):

*Do you worry about your body weight or composition?

*Do you carefully limit and control what you eat?

*Do you worry that you have lost control of what you eat?

*Do you refrain from eating around other people?

*Do you have monthly cycles?

*Have you ever broken a bone or had a stress fracture?

* Do you avoid parties and social situations because of food or alcohol consumption?

* Do you feel inspired and try to emulate "thinspiration" photos or models?

*Do you weigh yourself more than a couple of times a week?

   Some of these can be construed as "normal", but if it becomes an obsession or gets in the way of everyday life, please seek medical aid from your sports doctor, general practitioner, or even your OB/GYN.  If you have a friend you are concerned about, speak with her gently about it-- don't accuse or freak out on her.  Be supportive and helpful, and do some research on your own so you have as much information as you need.  

    Even among the group that most view as "extremely healthy", there are still some scary issues out there.  Us ladies have to look out for one another-- things are tough for us in the body image department (as they are for you guys out there too-- photoshop and distorted images of models of both genders are making it increasingly difficult to feel fine with our bodies) and together we can support and show one another that 

we are ALL gorgeous (thin, not thin, short, tall, whatever qualifier you want to use. ALL means every. single. person!) and strong for what our bodies are capable of!

   If you feel like this might be you, and you need someone to reach out to and can think of no one, please, PLEASE contact me if you will.  

I loved these ads when they came out, and I wanted to share them now as a reminder, for myself and anyone out here who needs it.  There is so much "thinspo" (thin spiration, or photo boards out there of painfully thin women as "perfect" and "goals" for women, mostly younger like me) but strong is what we should remember.  Our bodies carry us for miles, then go about a whole day just fine!  Our legs are wonderful, as are our butts, and the rest of us too!  We should praise them, and thank them, and love them wholly for what they are, not scold them and be angry with them for what they should not be.  So, be kind to yourself, and encourage your fellow athletes (and non athletes for that matter), every day!

Both images courtesy of Nike

Nutrition 101: Date Energy Bars recipe

    The past couple of days we've gone over some basic ideas and concepts about nutrition and some ideas for snacks and good food choices.  I wanted to share one of my all time favorite recipes (thanks to Pinterest for finding it!) that's wonderful for running (or any kind of activity) and taste absolutely delicious to boot!  We've had some on hand at all times since we found the recipe, and we just have a bar (it's a few bites at most, but packed with good stuff!) before a run, or after, or whenever we need a boost!

    These bars are so easy to make (food processor freaks, rejoice!  That's all you need!), don't require baking at all, and keep for months in the freezer.  They took me literally 10 minutes to make, start to finish (not including impatiently waiting for them to chill in the fridge for a while!).  Plus, they are another great running snack (the creator called them a sort of homemade Lara Bar) thanks to the yummy and nutrition packed dates, almonds, and cranberries (I used raisins and cranberries, 'cause I'm a rebel like that I guess!).  You can add in chocolate chips, substitute things and just try out different recipes until you find one you like.  I even used pre packed, pre chopped, dried dates and added a small amount of water and olive oil (50-50) in as they mixed in the processor. 

     Thanks a ton to The Kitchn for the recipe!!  Click here for the full recipe and other tips!

     Do you have a favorite healthy recipe? Is there any food you always have on hand to keep you running (literally and figuratively)?  Share them below!

Nutrition 101 part Deux: Pre/Post Run Food

  Yep, it's time for the second part in the nutrition 101 posts-- this time we'll cover the basics of pre and post run food.   A big part of this too is what works best for you, but there are a few guidelines and ideas to help you get started in the right direction.  Let's start with pre- run food first (since that makes the most sense I suppose!)

Pre- Run

      I am not an advocate of running on an empty stomach-- I feel like crap the whole time, and experts say (so says the great and powerful Runner's World) that fueling up properly before a run is actually much more effective in terms of your workout than going out on empty.

     However, you can't just cram something down and head straight out, or you will likely experience some really nasty effects: side stitches, or gastrointestinal distress (which we'll cover in more depth in another post..whoo hoo?) can be a real pain (literally).  So, as a general rule, try to eat a small amount (that's a good snack to a light meal-- 200-300 calories or so) 2 hours before you go.  For those of you who run super early, I have actually heard of folks setting an alarm to get up, eat, and sleep for another 2 hours.  If you are that dedicated, again, more power to you!

You do not want to find out the hard way!

      Now, there are a few "safe" foods that are a good start if you are just trying out fueling before a run (or you've had trouble with those digestive issues mentioned before).  This is the ONE time I will say to STEP AWAY FROM THE WHOLE GRAINS!  You want to avoid whole grain food/ high fiber foods before hitting the pavement, or it could spell trouble for your tummy.  Avoid really fatty foods too (obviously) because that too will cause some unpleasant results.  Easily broken down foods are best and safest, like:

1. Refined Carbs-- that's regular pasta, white breads/ bagels, basic cereals** and white rice.  These are all broken down much easier (read: faster) than whole grains.

2. Low fiber fruits-- Tomatoes, grapes, bananas, and grapefruit are all pretty safe bets before a run.

**Dairy-- this one is iffy for some people, but soy or almond milk is supposedly the safest for most folks.

     My personal favorites? Especially pre- race day, I love a bagel with peanut butter (for some protien, and flavor!) and half a banana (the Hare and I split one usually) and coffee.  Why coffee?  Warm liquids (hot tea applies here too) tend to, uh, get things moving, so having a cuppa a couple of hours before going out gives you time to clear your system, especially in the mornings.

that's the ticket!  Though I suggest adding as little to your coffee as possible-- black coffee is safest!

Post Run

    Now, we've gotten back from our run, and had no problems since we didn't eat a gut bomb on the way out the door.  Fantastic!  Now, what about post run snacks?  Those are important too-- in fact, there is a 30 minute "window" after exercise that your body is really receptive to restoring the energy you used.  Getting a snack (the right kind!) into your system during that window can actually help with soreness and recovery time.  Well, here are a few of the tried and true post run recovery snacks:

1. Dried fruits and nuts-- carbs from the fruits, and protein from the nuts, plus it's fast and portable.

2.  Chocolate milk--  Again, protein and carbs in one punch, and an ice cold drink is the best feeling after a hard run!

3. Smoothie-- add protein powder for an extra boost-- alternative to chocolate milk.

4.  Apples and PB-- seeing a pattern yet?  Carbs from the apples, protein from the peanut butter.

5.  Whole wheat crackers and cheese-- not cheese from a can-- good cheddar or swiss.

      Essentially, you are providing protein to help your muscles recover from the micro tears and hard work they've just done, and the carbs are to re-stock your body's glycogen stores (the energy your body pulls from during a workout).  My favorite option is chocolate milk-- we keep it around all the time, and drink it as soon as we get back in the door!  (an 8 oz glass is plenty, you aren't eating a full meal here remember!)

      These are pretty basic guides, and a lot of the foods will depend on how your system handles them (trial and error, like a lot of running tends to be!).  Just try them out a little at a time, and what works for you, stick to it!  Don't try something entirely different on race day because it works for your running buddy!

***Off topic Update***

     I promised I would update after our inaugural run with new shoes was a smashing success!  So far the Boosts have done well-- I was actually in front of the Hare for most of the time we ran!  We'll see how the test of time holds up, but for now I give them 2 big thumbs up!

What pre and post run foods work for you? Any I should add?  Have you ever had one NOT work?  Let us know!

Nutrition 101: Fuel for the Best You

   Food-- it's a basic human need that we all have had experience with for our whole lives.  Some of our strongest memories are tied to things surrounding food, but when we start doing physical activity like running, food becomes so much more than just one of those things you do every day!  Your body runs on all of the things you put into it, so the more you use that fuel, the more attention you need to pay to what kinds of things you fuel with.

Note: I have not spoken (nor will I) about counting calories when discussing food-- we need those, they are energy for our runs (and our lives)!  That's no excuse to eat everything, but if you eat well there isn't much need to count every one.

      This is a topic that is as diverse as human fingerprints-- everyone has a different idea of what the "perfect" runner (or any athletes) diet should look like.  There are so many options and diets and plans out there, it will make your head spin!  I am by  no means a diet expert, nor do I always follow the "perfect" diet (says the girl who loves her dark beer, pizza and ice cream!) but I wanted to share the tips that I have found useful for me and the Hare.

     First of all, the most important thing I ever learned about eating came from my wonderful grandfather.  His thoughts were simple: "Eat when you are hungry, stop when you are full, not miserable..and eat the best food you can afford, and always eat something that came from the ground."  I grew up going to farmer's markets with him, and it was true-- they never ate a meal without a fruit and vegetable on the table.  Their diet may not have been fancy low carb, low fat, and pricey, but they both lived very healthy lives well into their 80's.  They ate the best food they could afford, and they ate things that were fresh as much as possible (so they didn't eat out of a box, can, or package very much).

I learned that lesson early from my grandparents-- I'd be the one in the high chair!

      Second, cutting out an entire group of foods is not healthy (think fad diets here-- anyone who tells you that you can't have a particular group like sugar, carbs, or proteins is not helping you eat healthy for life).  The key to good fueling is a balance of these things.  Below is a useful re-designed food pyramid (found on Runner's World), specifically tuned to athletes.  Check out the differences, and similarities too.

    A few important things to note about this handy graphic are:

1.  Carbs are there, but specifically whole grains.  Sorry, but we all knew that white breads aren't the best! Remember, your body runs on carbs for endurance (glycogen stores are fed by carbohydrates) so they are needed so you don't crash out in the middle of a long run/ race!

2.  Beverages are KEY!  And not soda (that one appears at the top!)-- water, tea, coffee (yes, it's great runner fuel, if you drink it black!) and broths (a little extra sodium is alright occasionally, since you sweat so much) are the largest part of the pyramid.  There are tons of formulas, but I just follow "if I'm thirsty, I drink" mantra to stay adequately hydrated.

3.  Oils and fats are not at the very top.  Healthy fats (like the ones found in nuts or healthy amounts of real butter) are important factors in keeping your body balanced and running well.  Nuts make great portable snacks too, so you don't get ravenous while you are out and about day to day.

4.  There is no one group missing (including sweets!) from this basic, balanced diet.  You need all of them in some way or another to keep healthy and properly fueled.  Trust me, your runs will improve, and you will feel generally better in your day to day life too!

     Having snacks on hand (good ones, sorry but Cheetos don't count!) is another good tip for keeping yourself running (in the literal and figurative sense!). Americans (especially in the South) are strict about "3 squares a day"-- or 3 big meals.  If you feel yourself getting hungry, have a glass of something to drink first (our brains can't tell the difference, the transmitters released are the same for both hunger and thirst), and if you are still hungry after 10 minutes, then have a piece of fruit with some peanut butter, or hummus and pita or veggies!  Here's a TON of ideas to start off your healthy snacking habit (or more ideas if you are in a snack "rut"):

    Don't sit down to a meal, just eat a little something "to tide you over" until your next meal.  I typically eat a snack mid morning (between breakfast and lunch) and sometimes in the afternoon (especially if we are running before dinner).  Lately my snack has just been a nectarine-- no muss or fuss, just pick it up out of the bowl, wash it, and chow down.  

     Most importantly, have things on hand (crock pot meals pre cut up in the freezer, or healthy options that don't take long) and as ready to go as possible so you don't have to worry so much about making that choice when you are tired, hungry, and want something quickly.  We keep easy things like soups, and supplement with a healthier grilled cheese or salad and good pastas.

     Whatever you do, make it fit you, don't try to make something work for you if it just doesn't.  In my case, that was coconut water. I tried it, I truly did, but no matter how much I forced it, I just could not make myself drink the stuff! I just don't handle it well-- and since I don't like it (unless you mix orange juice and coconut rum with it, but that defeats the point doesn't it?) and I can hydrate with good old water!  Don't be afraid to try something if you feel like it's a legitimate suggestion, but don't be afraid to say no either!  You know the old saying about your friends jumping off bridges? It applies here. :)

     Well, this about covers part one of the nutrition 101 posts!  Next nutrition post is going to cover pre and post run food suggestions, as well as wise race week/ day food choices!

       Now that you have the basics, how do your current eating habits measure up?  Is there anything you'd like to improve on?  Is there anything you'd like to see included in the next post?  Tell me about it!