Ask The Fitness Expert

Q. I’m training for a 10k and have noticed that despite the hours I’ve spent on the pavement, my endurance has not gotten any better. I feel like my legs just aren’t strong enough to keep going. What can I do to keep this from happening so I can go further without tiring?

A. A simple solution is to incorporate a few days of strength training into your running program. Muscle fatigue is caused by a buildup of lactic acid (that burn you’re feeling) in your working muscles. Increasing your leg strength through resistance exercise will make your muscles more efficient at converting lactic acid into energy for your run – not to mention those hills won’t seem as treacherous once you’ve gotten stronger. Better yet, you’ll become less prone to injury since resistance training strengthens the connective tissue around and within the joints, not just the muscles themselves. One other thing you should consider is flexibility training. Tight muscles can fatigue quickly and are also more prone to injury. A personal trainer can design a customized resistance and flexibility program based around your running schedule and individual needs.

Blair Meadows is the manager at Fitness Together, a private personal training studio in Greensboro. She has a Bachelor’s Degree in Exercise and Sport Science from UNC-G and is certified through the American Council on Exercise, Titleist Performance Institute and The American Academy of Sports Dieticians and Nutritionists.

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Reject The Diet Mentality; Cindy Mondello

Become an Intuitive Eater

In the August 2010 edition of Guilford Woman, I began writing a series of articles to share some information that every woman should have – the steps to freedom from the shackles of dieting and disordered eating! Research suggests that 83% of college women diet on a regular basis…no matter what they weigh. Another study by UNC at Chapel Hill reveals that 3 out of 4 women between the ages of 25 and 45 suffer from disordered eating. It is estimated that 30 billion dollars is spent in the weight-loss industry annually. And, yet, the reality is that nearly 95% of all diets fail.

So why are we women (and men) still allowing ourselves to be deceived by the dieting mentality…doing the same things over and over and expecting different results? This reminds me of an Old Testament Scripture found in the book of Deuteronomy, when Moses and the children of God were made to wander in the wilderness for forty years. In chapter 2, verse 3, the Lord spoke to Moses saying, “You have circled this mountain long enough. Now turn north.”

Do you feel like you have circled this mountain of failed diets and disordered eating long enough? Are you looking for the way to “turn north”? Well, if so, that is what this series on intuitive eating has been all about! Nutrition experts and authors Evelyn Tribole, M.S., R.D., and Elyse Resch, M.S., R.D., are responsible for paving the way “north” for us with their 10 Intuitive Eating Principles. And it has been my pleasure to provide you with a peek into the process through these summary articles featured monthly in Guilford Woman. (Find the previous nine in the online editions at http://www.guilfordwoman.com.) However, before we say good-bye, we have one more step to take – the final principle in this life-giving, bondage-breaking journey we’ve been taking together.

Principle Ten: Honor Your Health e Nutrition

Many times when people hear about the intuitive eating principles, they mistakenly believe that it’s an “eat whatever you want, whenever you want, and don’t worry about health” program. While honoring your hunger and welcoming back all formerly forbidden foods is central to becoming an intuitive eater, making healthy choices is an equally important piece of the puzzle. Both Tribole and Resch are registered dieticians and have years of experience with nutrition. However, they also know that if nutrition and healthy eating are introduced too soon in the process, even the most sincere chronic dieter on the road to recovery will still equate “nutrition” with “diet.” And, if you remember, the first principle of this process is rejecting the dieting mentality. Therefore, it is with purpose and intent that nutrition comes last, suggesting the need for a healthy relationship with food to be in place first.

So, What Is Healthy Eating? This question is difficult to answer in light of a nation consumed with reading food labels and counting calories. Michelle Stacey, author of Consumed: Why Americans Love, Hate, and Fear Food, introduces a unique concept for healthy eating – enlightened hedonism, or a balance between information and pleasure. Information is derived from listening to your body, as well as following nutritional guidelines (a modified Food Pyramid presented in detail in the book Intuitive Eating.) In regard to pleasure, it is important to never lose sight of the satisfaction factor lest you slip into the role of diet/health martyr. In other words, you need to make sure you actually like the taste of the nutritional food you are choosing!

Healthy eating also includes choosing foods from across the food groups. Many chronic dieters have learned to “manage” their diets by just eliminating certain foods altogether. Yet, gentle nutrition involves balancing these foods into your meals, and for good reason. A study reported in the American Journal of Clinical Nutrition indicated that people who omit several food groups from their diet have a higher risk of dying sooner! In summary, eating healthfully is not about a perfect diet. It is about choosing foods that honor your overall health and your taste buds!

Well, friend, this may be the end of the series, but if you choose to put into practice these ten principles of Intuitive Eating, it is just the beginning of a wonderful new way of living. You have been circling that mountain of dieting chaos for too long now. It is time to change direction. Turn north.

Cindy Mondello is a Licensed Professional Counselor and founder of Restoration Place Ministries, a local nonprofit organization offering significantly-discounted Christian counseling services for women. For more information or to schedule an appointment with one of our therapists, call 336-542-2060 or visit us at http://www.restorationplaceministries.org.

Ten Core Principles of Intuitive Eating

by Evelyn Tribole, M.S., R. D. and Elyse Resch, M.S., R.D., F.A.D.A.

1. Reject the Diet Mentality

2. Honor Your Hunger

3. Make Peace with Food

4. Challenge the Food Police

5. Feel Your Fullness

6. Discover the Satisfaction Factor

7. Cope with Your Emotions without Using Food

8. Respect Your Body

9. Exercise – Feel the Difference

10. Honor Your Health – Gentle Nutrition

Bangin! Nutrition

WHERE YOU’RE PAID TO LOSE WEIGHT

While Webster’s Dictionary gives multiple definitions for the word “banging,” perhaps the one best suited for the “bangin’” in this nutrition club’s name would be “To work diligently and often at length.” Everyone knows that good nutrition—and wellness—are extremely important but take patience and time to accomplish.

Maria at Bangin! Nutrition, 4604 West Market Street, Suite 100 (next to Berts Seafood) in Greensboro is trained to help people lose or gain weight—or simply get healthy. Her business is a Nutrition Club. The cost of membership is $6.00 per visit, with the initial visit being an exception. For their first visit, all clients receive FREE a shot of Aloe Vera juice, a 16-ounce Fat Burning Herbal Tea, and also a 16-ounce Protein Smoothie. In addition, they get a FREE professional Body Analysis.

All three of the above-mentioned liquids are extremely important to good health. Aloe Vera juice helps in the prevention of acid reflux. The Herbal Tea, with antioxidant and thermogenic benefits of green tea, provide a great energy boost without accompanying “jitters,” burns about 160 calories per 16-ounce cup, and is all natural with no added caffeine. This low-calorie tea comes in 4 flavors including lemon, peach, and raspberry.

The delicious 16-ounce protein Smoothie meals, all under 300 calories, come in 33+ flavors and help support weight management. Among those are blueberry muffin, key lime pie, almond joy, chocolate caramel cheesecake, banana split, and butterfinger. Also, Maria can add more protein to any shake to help build and maintain lean muscle mass to help you feel fuller longer or fiber for healthy digestion.

For someone wanting to lose weight, 2 shakes and one lean and colorful (green and yellow veggies) are recommended daily. Clients needing to gain weight drink 3 shakes and eat a lean, colorful meal. After reaching their desired goals, all maintenance recommends 1 shake a day.

A very special incentive for club members is Bangin’ Nutrition’s Weight Loss Challenge, with a new session beginning every 8 weeks. This is how the Challenge works: Participants can win money during this contest. Each person has his or her own personal coach, a FREE wellness evaluation, group support, and much, much more! Registration is $35—all paid out in cash and prizes to the winner. Specific rules do apply to keep everyone consistent. A bonus is also offered: Bring 2 friends and win a prize worth $40. Register now at 336-253-4944. The perks are outstanding!

This nutrition program may be especially interesting to brides-to-be, who want to lose weight before their wedding day. Call today, and talk with Maria for a free evaluation and free samples. This nutrition program is also safe for pregnant women, diabetics, and children. All products are natural and water soluble. Maria also provides unique in-service visits for companies and their employees. She supplies up to 20 shakes in 2 flavors for workers, who are interested in her weight-management program, during their lunch hour.

Everyone likes success stories, and Bangin’ Nutrition is no exception. Members have lost as much as 98 pounds. One man, Robert Ponder, lost 70 pounds and 5 pant sizes in 8 months. Before, he had high blood pressure, high cholesterol, acid reflux, and was a severe Diabetic, taking 7 shots a day, which equaled 254 units of insulin. He was tired and sick all the time. After dedicating himself to the Bangin’ Nutrition program, his blood pressure was normal, his cholesterol was under control, his acid reflux was gone, and he had energy “through the roof.” He said, “I can’t tell you the last time I got sick. I love these products.”

This success story gets even better. Ultimately, he lost 80 pounds and according to him, “changed his life.” Today he has lost a total of 91 pounds, is off blood pressure, cholesterol, insulin, and oral medications. He asserts: “I have beat diabetes!”