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THE FINAL COUNTDOWN Our fourth and final webinar! SportMedBC RunWalk coach Lynn Kanuka is joined by mental performance consultant Dr. Shaunna Taylor. Kanuka and Taylor cover important information and offer advice on how to physically and mentally prepare for The Vancouver Sun Run!
Pre-Race Eating (What Should I Eat and Drink Before The Vancouver Sun Run?) By Cristina Sutter, SportMedBC RunWalk Dietitian With The Vancouver Sun Run just about here, we may wonder what we should eat before the race. A good rule of thumb is to stick with your usual foods and not to try anything new in the days before. You may recall from Week 10 - “Nutrition Tips Discomforts of Running,” to stay away from anything loaded with fat or fibre the day before the run. That means no hamburgers, muffins, chocolate bars, lasagna, chili or big salads on Saturday. On Saturday, sip on 2-3...
THE FINAL COUNTDOWN Here we go! We’re just a few days away from the 2017 Vancouver Sun Run! Don’t miss the final SportMed RunWalk Webinar of 2017! Join SportMedBC’s Lynn Kanuka and mental performance consultant Dr. Shaunna Taylor for information and advice on how to physically and mentally prepare for the big day! REGISTER NOW Title: The Final Countdown Date: Thursday, April 20th, 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!...
Do you struggle to make sense of food labels? Starting this year, reading food labels will become easier to read. Canada has made new regulations to nutrition labels that include improvements to the list of ingredients, the Nutrition Facts table and serving sizes. The food industry has a 5 year transition period to implement these changes but we may see the new labels as early as this spring. From now on, the list of ingredients will be easier to read by standardizing the font size and color and clearly naming food colors and allergens. Another change is that all the types of sugars will be...
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!...

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