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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.
The Meal Habit By Cristina Sutter, SportMedBC RunWalk Dietitian Are your mealtimes pleasant and enjoyable? Do you have regular meals or do you sometimes miss meals? Do you sit down at the table to eat or do you eat on the go? Do you eat with your family or companion or is the TV your dinner date? Believe it or not, these aspects of mealtime structure are strong predictors of good nutrition and a healthy weight. Admittedly, preparing regular meals is a lot of work: Buying groceries, stocking the fridge, planning meals, cooking food that you and your family enjoy, and to orchestrate our meals...
Overcoming Emotional Eating By Cristina Sutter, SportMedBC RunWalk Dietitian Do you enjoy food and eating in a balanced way? Or do you have strong cravings for certain foods when you are upset, stressed or depressed? We may comfort ourselves with emotional eating when we don’t want to face uncomfortable feelings like anger, anxiety or sadness. This is a common pattern that many of us learned in our youth when we didn’t know how to handle these tough emotions. Emotional eating does bring comfort and relief to our difficult feelings, so it actually does make us feel better...
TRAIN RIGHT, EAT RIGHT! Just about two months away until the 2017 Vancouver Sun Run! Don’t miss this FREE SportMed RunWalk Webinar! So your training is going great, but that’s just one of the steps. You have to be sure to eat the right food at the right time. Join SportMedBC RunWalk Coach Lynn Kanuka and SportMedBC RunWalk Dietitian Cristina Sutter as they discuss healthy eating and nutrition goals through Vancouver Sun Run InTraining 2017. REGISTER NOW Title: Train Right, Eat Right! Date: Thursday, February 16th, 2017 Time: 12:00pm - 12:30pm SPACE IS LIMITED SportMedBC will help...

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