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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...
By Diane Rizzardo, Physiotherapist Winter isn’t coming, winter has arrived. If you’re brave enough to get outside and tackle the trails, you won’t be disappointed. Here are my top 5 tips to keep you safe and healthy while running this winter. Prepare, Prepare, Prepare! Take safety seriously. That means take precautions such as telling someone where you’re going. With the days dark and visibility reduced, wear lights and a headlamp. Make sure to bring a bus pass or credit card. If you have a pocket then pack a phone. Expect your pace to be slower and your distances to...
VANCOUVER, BC (January 19, 2017) – Headcheck Health Inc. (HeadCheck), a Canadian company that has created a reliable and objective sideline concussion testing and management app for sports teams, has signed a Memorandum of Understanding (MoU) with the Sport Medicine Council of British Columbia (SportMedBC). HeadCheck and SportMedBC are aligned in their missions to provide best practices for concussion care and management. The purpose of this partnership is to provide all levels of British Columbian sporting organizations and medical professionals access to an innovative, evidence-based...
LET’S GO! Check out our first webinar of 2017! SportMedBC RunWalk coach Lynn Kanuka gives you the information you need to make the most of the Vancouver Sun Run InTraining program!...
SIGN UP NOW AND GET AN ALANIC LIGHT WEIGHT POLYHEX ELITE SERIES TECH SHIRT Vancouver, B.C. (January 19, 2017) – The holidays are behind us so it’s time to get into shape and start running again. Join one of The Vancouver Sun Run’s InTraining Clinics presented by Sun Run Stores beginning January 21 and get the ball rolling. InTraining Clinics have been around for over 21 years helping over 60,000 people achieve their running goals and represent a great way to help people get ready for the Vancouver Sun Run happening Sunday, April 23, 2017. The 13-week guided clinics at over...
SportMedBC RunWalk Nutrition Tips – Part I Where Do You Get Your Nutrition Information? By Cristina Sutter, SportMedBC RunWalk Dietitian As you read my weekly nutrition articles in The Vancouver Sun beginning next Monday, January 23rd, you will learn about why we eat, how we eat, how we feel about food, and how this impacts our nutrition, health and fitness. In this information age, there is a new diet, new super food and a new super vitamin every day. There is an ever-growing list of nutrients that we should not eat: salt, fat, sugar, carbs, gluten, the list goes on. The most...

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