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Back to Basics By Cristina Sutter, SportMedBC RunWalk Dietitian Today I pay tribute to food writer Michael Pollan, who has written simple common sense food rules like: "Eat food, not too much, mostly plants" and “Don't eat anything your great grandmother wouldn't recognize as food." In today’s age of superfoods and food police, we seem to have forgotten some of the basics in our attempts to cut clean up our diet. Here are some simple nutrition guidelines that may help us make healthier choices. Choose whole grains more often Include a variety of colourful...
Discomforts of Running By Cristina Sutter, SportMedBC RunWalk Dietitian Eating the right foods at the right times can help you avoid two common digestive discomforts of running: the stitch and runner’s cramps. A stitch feels like a sharp pain on your side just below the ribs, sometimes accompanied by a stabbing pain in your shoulder. The jostling of running on a full stomach can cause a stitch by creating friction, irritating the abdominal wall membrane. If we eat too much right before a run or eat foods that are slow to digest, like a high fat muffin or a greasy takeout meal, we may...
Protein Part II: When Should We Eat Protein? By Cristina Sutter, SportMedBC RunWalk Dietitian The timing of our protein intake throughout the day is just as important as how much protein we eat. Although most of us actually do get enough protein in a day, studies by the US Department of Agriculture , and more recently by Nielsen in Canada, have consistently found that we tend to eat most of our protein at dinner and have very little at lunch and almost none at breakfast. In doing so, we miss out on the opportunity to build muscle throughout the day by carb loading our daytime meals with...
STAY HEALTHY WITH PROPER TECHNIQUE Webinar #3! SportMedBC RunWalk coach Lynn Kanuka is joined by sports physiotherapist Denine Ellis to discuss common RunWalk injuries and review how to prepare, prevent and treat any injuries you may be dealing with during Vancouver Sun Run InTraining 2017.
Protein Part I: How Much Protein Do We Need? By Cristina Sutter, SportMedBC RunWalk Dietitian Scientists have some new answers to the popular question of how much protein we need to build muscle. Researchers are now using a new method of estimating protein requirement known as IAAO (Indicator amino acid oxidation), which estimates our protein needs at 1.2g protein per KG of body weight. This amount is 40-50% higher than the current Canadian protein requirement advised by the Recommended Dietary Allowance (RDA). The RDA was calculated using an imperfect method called nitrogen balance, which is...
STAY HEALTHY WITH PROPER TECHNIQUE Just about five weeks to go until the 2017 Vancouver Sun Run! Don’t miss this FREE SportMed RunWalk Webinar! SportMedBC's Lynn Kanuka is joined by physiotherapist Denine Ellis to offer advice to keep you healthy and fit as you prepare for the home stretch of the Vancouver Sun Run InTraining program. REGISTER NOW Title: Stay Healthy with Proper Technique Date: Wednesday, March 15th, 2017 Time: 12:00pm - 12:30pm SPACE IS LIMITED SportMedBC will help you to a safe and comfortable finish at the 2017 Vancouver Sun Run!...
This 2 hour workshop is led by a Certified Athletic Therapist and provides participants with a comprehensive understanding of best practices in concussion management. Participants will gain a greater understanding of recognition and management principles around concussion injuries. Participants will review injury mechanisms, on-field assessment techniques, the use of Sideline Concussion Tools (such as the Pocket Concussion Recognition Tool and SCAT3), signs & symptoms, concussion “red-flags”, and current best-practices surrounding return-to-play decisions and protocol. There...
The Plate Method By Cristina Sutter, SportMedBC RunWalk Dietitian How much should we eat to maintain a healthy weight? Following strict diets might help us lose weight in the short term, but they tend to leave us feeling hungry and deprived. This can boost our cravings and sets us up to overeat later and inevitably, regain all that weight afterwards. For long term weight management, we can use the “Plate Method” to enjoy all of our favorite foods in balanced proportions, without having to follow a restrictive diet. The Plate Method was first introduced to help people with diabetes...
What Should I Eat Before and After a Run? By Cristina Sutter, SportMedBC RunWalk Dietitian Fueling yourself well is key to training for a 10K race. Eating the right foods at the right times makes all the difference. Four to six small meals a day is great for optimal energy and to avoid getting too hungry and overeating later in the day. When we forget to eat and skip meals, our muscles are broken down for energy and our metabolic rate slows. Eating a small meal every 3-4 hours helps you build muscle and fuels your training and recovery. Plan a snack 1-2 hours before a run - good examples...
TRAIN RIGHT, EAT RIGHT Webinar #2! SportMedBC RunWalk coach Lynn Kanuka is joined by SportMed RunWalk Dietitian Cristina Sutter to talk about healthy eating and nutrition goals through Vancouver Sun Run InTraining 2017.

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