This blog was written by Brandon Johnson CSCS, FMS, USAW
What if I could give you one simple key to running faster, decreasing injuries and feeling better when you run? Would you be excited to learn about what you are missing in your training program? The simple answer: weight training! Weight training is becoming much more of an accepted practice for endurance runners. Elite-level runners have embraced weight training and have made it a part of their training programs.
There are a whole host of reasons for endurance athletes to add weight training to their training regimens. First and foremost, an organized strength training program has been proven over and over again to help reduce the occurrence of injuries. Not only severe injuries, but the muscle strains and sprains that plague your routines. Weight training also makes you a more efficient runner. Weight training makes your nervous system work better, especially when you challenge yourself with heavier loads. This is a big one for endurance athletes; traditional multi-joint exercise (for example, squats and deadlifts) have been shown to promote more core strength than other abdominal strengthening routines. Squatting provides a more natural movement to challenge your core strength than sit-ups or crunches. One last benefit that I will discuss here is a change in body composition. Weight training can help promote a leaner body, slow the catabolic effect of endurance training and increase the uptake of fatty acids to spare glycogen during running. Sparing your glycogen stores early or throughout your run saves those stores for late in the race when you are trying to push for the finish.
How do you implement a weight training program? Start slowly—I recommend adding two days per week of weight training. Find movements that you are comfortable with and build confidence in the weight room and progress from there. Start with a moderate volume of eight to 10 reps for three sets of a chosen exercise. After three to four weeks, move down in your rep range to four to eight reps for three or four sets. I also recommend free weight exercises to help promote core strength, balance and coordination. If you feel uncomfortable with free weights, start with machines and try to move to free weights after you have built some confidence.
By Brittny Small, Registered Dietitian/Diabetes Educator for Bon Secours Medical Group
March is Colon Cancer Awareness Month, so today we are focusing on nutrition for your gut! It’s widely known that what you eat significantly impacts your health and wellbeing. Below, we are dishing out some healthy ways to ward off colon cancer.
Boost the antioxidants– These potent substances are found in many fruits and vegetables, and help to protect healthy cells from becoming cancerous. Shoot for 5 servings per day of fruits and vegetables, and make your plate as colorful as possible to reap the most benefit.
Swap out the steak– Research suggests high consumption of red meats increases the risk for colon cancer. If you HAVE to have it; limit it to two, 4oz. portions per week.
Focus on Fiber– Fiber helps substance move more quickly through the GI tract, which may prevent toxic substances from accumulating in your gut. Increase your fiber intake by consuming a diet rich in whole grains, fresh fruits, vegetables and legumes. Aim for foods with at least 4 grams of fiber per serving.
Skip happy hour– Increased alcohol intake has been linked to colon cancer. If you do drink reduce your intake to no more than 2 drinks per day for males and 1 drink per day for females. One drink is equal to a 5 oz. glass of wine, 12 oz. beer or 1.5 oz. liquor drink.
Are you at risk for colon cancer? Take a five-minute online questionnaire – the ColonCancerAware Risk Assessment – to help determine your risk profile. Knowing your risk profile will enable you to take control of your health and provide you with the best defense against colon cancer.
Fighting allergy symptoms in Virginia is more than just a rite of spring. The state’s long growing season and plentiful rain make seasonal allergies a year-long affair for many residents.
While over-the-counter medications can help manage runny noses and itchy eyes, many allergy sufferers can get some relief by making lifestyle changes and avoiding what triggers their allergies in the first place.
It’s a noteworthy strategy for Virginians. Virginia Beach and Richmond often rank among the top 30 cities in the country for severe spring and fall allergy seasons, according to a list compiled annually by the Asthma and Allergy Foundation of America.
For most people, allergies last a few weeks once or twice during the year. Others, however, develop more serious problems like asthma and sinusitis – a common chronic disease that costs Americans roughly $6 billion a year.
The first step to reducing allergy symptoms naturally is to know what triggers them. By keeping track of when allergy symptoms begin and when they are at their worse, many people are able to determine what’s causing their allergies by looking at what’s blooming that time of year.
Those who are still unsure what’s causing their allergies should consult a health care provider who can help pinpoint the likely culprits. In Virginia, tree pollen season runs February through May, while grass pollens can be a problem year-round.
The next step is to try avoiding allergy triggers. Federal health authorities and allergy experts recommend the following preventive strategies to steer clear of ragweed, tree and grass pollens:
Monitor your city’s pollen count by checking local weather apps and reports.
Avoid the outdoors when pollen levels are at their highest – usually between 5 a.m. and 10 a.m. Plan outside activities for the late afternoon or after a heavy rain when pollen levels are lower.
Shower, change and wash your clothes after you’ve spent time outdoors.
Keep windows closed in your home and while driving. Use air conditioning instead.
Be aware that people and pets can transport pollen indoors.
Use an automatic dryer for drying clothes instead of hanging anything outside where they can collect pollen.
To avoid grass pollen, wear a mask while mowing the lawn or have someone else do it. Keep grass cut short.
Choose a species of grass that doesn’t cause allergies. Avoid these grasses: bermuda, johnson, kentucky, orchard, sweet vernal and timothy grasses.
Those who want try to a complementary approach to manage their allergies might have some success with saline nasal irrigation, which has been proven to offer modest improvement. It is important to properly use and clean rinsing devices and neti pots. Tap water that hasn’t been filtered, treated and processed in specific ways is not safe for nasal rinsing, according to the Food and Drug Administration. Distilled and boiled water are recommended to prevent rare infections.
Federal health authorities also recommend seeking a doctor’s advice before trying any natural remedies or herbal products. One popular herb, butterbur, has shown some evidence for easing seasonal allergy symptoms but can also worsen allergies or pose serious health threats. Other popular strategies are acupuncture and eating honey. Acupuncture has shown mixed results while eating honey lacks convincing scientific evidence to be considered beneficial, according to the National Center for Complementary and Integrative Health.
If you need help with allergy symptoms, click here or call 804-359-WELL (9355) to find Bon Secours health care provider near you.
Sources: CDC, NIH National Institute of Environmental Health Sciences, Asthma and Allergy Foundation of America, FDA, NIH National Center for Complementary and Integrative Health
About 86 million Americans now have prediabetes—that’s one out of three adults—according to the American Diabetes Association. Of those, nine out of 10 don’t even know they have it.
Without intervention, 15 to 30 percent of people with prediabetes will develop Type 2 diabetes within five years. March 22 is American Diabetes Association Alert Day, the one-day call to action encouraging people to learn their risk for Type 2 diabetes. Learn more here.
This spring, be sure to use your free, confidential Personal Health Assessment to learn about your glucose and A1c levels during the biometric screening. You can also take a risk assessment now.
16 Health Tips for 2016- Dedicate yourself to a healthy lifestyle in 2016 with these food, nutrition and physical activity tips.
Eat Breakfast
Start your morning with a healthy breakfast that includes lean protein, whole grains, fruits and vegetables. Try making a breakfast burrito with scrambled eggs, low-fat cheese, salsa and a whole-wheat tortilla or a parfait with low-fat plain yogurt, fruit and whole grain cereal.
Make Half Your Plate Fruits and Vegetables
Fruits and veggies add color, flavor and texture plus vitamins, minerals and fiber to your plate. Make 2 cups of fruit and 2 ½ cups of vegetables your daily goal. Experiment with different types, including fresh, frozen and canned.
Watch Portion Sizes
Get out the measuring cups and see how close your portions are to the recommended serving size. Use half your plate for fruits and vegetables and the other half for grains and lean protein foods. To complete the meal, add a serving of fat-free or low-fat milk or yogurt.
Be Active
Regular physical activity has so many health benefits. Start by doing what exercise you can for at least 10 minutes at a time. Children and teens should get 60 or more minutes of physical activity per day, and adults should get two hours and 30 minutes per week. You don’t have to hit the gym—take a walk after dinner or play a game of catch or basketball.
Fix Healthy Snacks
Healthy snacks can sustain your energy levels between meals, especially when they include a combination of foods. Choose from two or more of the MyPlate food groups: grains, fruits, vegetables, dairy, and protein. Try raw veggies with low-fat cottage cheese, or a tablespoon of peanut butter with an apple or banana.
Get to Know Food Labels
Reading the Nutrition Facts panel can help you shop and eat or drink smarter.
Consult an RDN
Whether you want to eat better to lose weight or lower your risk or manage a chronic disease, consult the experts! Registered dietitian nutritionists can help you by providing sound, easy-to-follow personalized nutrition advice.
Follow Food Safety Guidelines
Reduce your chances of getting sick by practicing proper food safety. This includes regular hand washing, separating raw protein foods from ready-to-eat foods, cooking foods to the appropriate temperature by using a food thermometer, and refrigerating food quickly at a proper temperature to slow bacteria growth. Learn more about home food safety at www.homefoodsafety.org.
Get Cooking
Preparing foods at home can be healthy, rewarding and cost-effective. Resolve to learn some cooking and kitchen basics, like how to dice an onion or cook dried beans. The collection of How do I… videos at www.eatright.org/howdoi will get you started.
Dine Out Without Ditching Your Goals
You can eat out and stick to your healthy eating plan! The key is to plan ahead, ask questions and choose foods carefully. Compare nutrition information, if available, and look for healthier options that are grilled, baked, broiled or steamed.
Enact Family Meal Time
Plan to eat as a family at least a few times each week. Set a regular mealtime. Turn off the TV, phones and other electronic devices to encourage mealtime talk. Get kids involved in meal planning and cooking and use this time to teach them about good nutrition.
Banish Brown Bag Boredom
Whether it’s a lunch for work or school, prevent brown bag boredom with easy-to-fix, healthy lunch ideas. Try a whole-wheat pita pocket with veggies and hummus or a low sodium vegetable soup with whole grain crackers or a salad of mixed greens with low-fat dressing and a hard-boiled egg.
Drink More Water
Quench your thirst by drinking water instead of sugary drinks. Stay well hydrated by drinking plenty of water if you are active, live or work in hot conditions, or are an older adult.
Explore New Foods and Flavors
Add more nutrition and eating pleasure by expanding your range of food choices. When shopping, make a point of selecting a fruit, vegetable or whole grain that’s new to you or your family. Try different versions of familiar foods like purple asparagus, honeycrisp apples, broccoflower or quinoa.
Eat Seafood Twice a Week
Seafood—fish and shellfish—contains a range of nutrients including healthy omega-3 fats. Salmon, trout, oysters and sardines are higher in omega-3s and lower in mercury.
Cut Back on Added Sugars
Foods and drinks with added sugars can contribute empty calories and little or no nutrition. Reviewing ingredients on the food label can help you identify sources of added sugar. Visit www.choosemyplate.gov for more information.