More Benefits of a Healthy Breakfast

There are certain things that I expect to be controversial in the fitness world: alcohol, chocolate and supplements are all pretty predictable sources of contention. But breakfast? This unassuming meal has been the certain of a fairly heated dietary debate for some time now, both in the lab and the gym.

For years, breakfast was touted by moms and doctors alike as “the most important meal of the day.” Then intermittent fasting came along and turned on the concept, challenging it’s followers to do something that was previously considered an unforgivable dietary sin: skip breakfast. But studies continue to roll out that highlight various benefits of eating a healthy breakfast. The problem, though, is that most people don’t eat a healthy breakfast.


Controlling Cravings

One of the most popular reasons people give for supporting breaking the nightly fast is to stop you from eating poorly the rest of the day. And numerous studies have backed this up, showing that a healthy breakfast sets a dietary tone for the day and helps you to avoid needless snacking.

A recent study, published in the Nutrition Journal, people who eat breakfast have reduced cravings for sweets throughout the day. Specifically, the researchers working on this study looked at the effects of breakfast on dopamine levels – a “feel-good” chemical that your brain releases to reward you for doing something good. Generally speaking, dopamine is released in varying levels after every eating session throughout the day which certain foods having a greater impact then others.

The study found that the dopamine release in breakfasters helps them to avoid binging later on. This was not the case with those that skipped this all-important meal. In fact, the paper explains that overweight and obese individuals develop an insensitivity to dopamine which requires them to eat more food, releasing more dopamine, the feel the same effects. The situation was the essentially same in those that skipped breakfast; they developed a resistance to dopamine and, as a result, craved more food.

But, you may have noticed, up to this point I haven’t defined a “healthy” breakfast. Let’s get into that.


Doing It Right

All of these oft-cited studies, including the one mentioned above, do not use the traditional American breakfast. Pancakes, cereal and all of their sugary ilk are not what we’re talking about here. Instead, all of these benefits have been found with high-protein meals. To be fair, though, I have to say that this more recent study did find craving-reducing benefits with any breakfast. The longest-lasting and widest reaching effects, though, were seen with high-protein meals.

So, while having a healthy meal to start your day does appear to have some absolutely undeniable benefits, it’s important to do it right. Start off with high-protein foods, like eggs, yogurt and bacon – yes, bacon – that will leave you feeling full and satisfied throughout the day.





Top 10 Moves You Aren’t Doing

cornstockI know I’m guilty of this: focusing on running instead of other training. If I have heavy mileage to get in, I don’t put in the effort to workout in any other fashion. I once interviewed a top female endurance runner/triathlete who said she would give up a run to do weight lifting because it had that much more impact. She’d do what was called “The Dirty 30″ and spend 30 minutes one to two times per week lifting. She said it was her most important workout of the week. Here are some suggestions of movements you should start incorporating now:

1. Squats: Even if you don’t add weight, squats help tone your glutes, which often don’t get strengthened during running.

2. Sideways lunges: Running only involves forward movement. You should do workouts in a multi-planar fashion.

3. Frog leaps: Jump up and lift your legs to your chest at the same time. This works your core muscles while working out your legs.

4. Twists: Sit on the ground and twist side to side. Clasp your hands and touch the ground with each twist. This works your core and tightens it for running.

5. Burpees. Jump down and lay in a plank position and then pop up and jump. Repeat. Works your core and legs.

6. Jumping rope. Works your calves, core and balance–all three you need for running. Try jumping for five minutes as a warm-up  to weight lifting instead of a quick run.

7. Backwards lunge. Works your glutes. Try going forward, sideways and backwards to move in all planes.

8. Runner’s lunge. Bend one knee and stretch the other behind you. Always keep your bent knee in line with your ankle. Do this after you’ve finished your run when your muscles are nice and warm. Hold each side for 30 seconds and no more.

9. Crunches on a stability ball. Runners don’t focus on balance, so use a stability ball whenever possible during weight training/core training.

10. Plank. Lie on the ground and then pop up onto your elbows and toes. Hold this pose for 30-60 seconds. Try adding this into a training run. At every mile, stop and hold a plank pose. If you train on a track, this works perfect.

Foods to Add to Your Runner’s Diet

indexThis morning I headed out for an early morning run and finally felt a nip in the air. I must awake early enough to get it, as the daytime still lingers with an extra touch of heat. But I loved zipping up a running jacket and actually shedding it at some point on the run–usually I’m hot even starting the run. It’s the time of year when I also love to change up my diet with new flavors and foods. I found some good alternatives for runners this autumn season:

1. Parsnips
While you normally see pumpkin splashed across all the restaurant menus this time of year, aim to incorporate parsnips into your diet as an alternative vegetable to mix it up. Parsnips contain a healthy dosing of potassium–one of the most vital nutrients for runners. They help with cramping and add fiber into your diet, making your digestive organs work properly (and we all know the challenges when those organs don’t work).

2. Squash
If you have a sweet tooth, try switching out the standard pumpkin pie for squash pie. Squash is low in calorie and can be stored for a long time. If you want a healthy dessert, bake squash until its really tender and sprinkle some cinnamon on top.

3. Pumpkin
If you can’t ignore pumpkin and tried the previous two options, head right back to this fall staple. It’s also rich in potassium for runners. Even the seeds are good for roasting and could work as an alternative for nutrition when out on a trail run.

4. Dates
Sweet and juicy, these can be mixed with nuts to create your own running trail mix.

5. Kiwis
While the autumn typically focuses on vegetables, some fruits are harvested during this time. Kiwis are in abundance from September through March and can be used in your morning green juices for tartness.


Benefits of Real-World Visualizations for Runners

Using visualizations for runners – or any athlete – is really nothing new. No matter what your sport is, you’ve more than likely been told to “see the win” at some point in your career. This motivational tool is usually used during the training phases to help you prepare for competition and primarily happens inside your head. According to new research, though, physically staying focused on the finish line could make a large difference in how you perform.


Eyes On The Prize

Specifically, the research looked at what was termed “attentional narrowing” – the physical act of focusing your vision on a specific target. The team working on the paper, which appeared in the journal Motivation and Emotion, were spurred on by earlier research that found that overweight individuals perceived distances are being longer than people of average weight did. Based on this, the researchers theorized that focusing your eyes on the finish line would make it seem closer, increase your walking speed and even reduce feelings of exertion.

To test their theory, the researchers came up with two different experiments – both of which included in the one paper.

In the first experiment, 66 adult volunteers were taken to a park in the heat of summer and placed 12 feet away from an open cooler than contained cold drinks and ice. The subjects were then split into two groups: One that focused their attention strictly on the cooler, and another that was allowed to let their attention wander around the area. Both groups walked to the cooler and were then asked to estimate the distance. The group that stayed focused on the cooler thought it was closer than the other group did.

For the second trial, 73 participants were asked to walk 20 feet while wearing ankle weights that equaled 15 percent of their body weight. Again, the subjects were split into the same groups. This time, though, the experimenters timed the walk and then asked the participants to estimate how far they had walked, as well as report how difficult the activity was.

The focused group thought that the finish line was 28 percent closer and walked 23 percent faster than their unfocused counterparts, in addition to finding the whole thing less challenging.

Examined together, these two studies support the team’s original hypothesis the literally keeping your eyes on the prize can reduce your feelings of exertion and actually make you move faster.


Finding Application

So how can you actually use this information on your runs?

Of course, there’s the obvious application that you should simply keep looking at the finish line instead of glancing all over your environment. This can be a little tricky, though, especially on long runs when you might get bored or distracted.

In that case, the solution is frustratingly simple: Will power.

But during long runs, or on tracks that meander, you might not be able to physically see the finish line. What then? Set your own markers and progressively lead yourself to the finish line. This segmented approach isn’t new and is actually one of the reasons that many runners enjoy fartlek training so much. Instead of thinking about having to complete 5 miles, focus on getting to that stop sign, then to that mangled tree and so on. In idea is give yourself a series of checkpoints that gradually bring you to your ultimate finish line.

Have you been able to use attentional narrowing in your training? Please share your experience in the comments.





Moves to Make You a Better Runner

runRunning is one of the most repetitive forms of exercise. You simply put one foot in front of the other. You can vary speed and terrain, but not much else. Therefore, to become a better runner, it’s imperative you add more movements and strength training into your workout schedule. Fall and winter are the perfect times to hit the gym  because of dire weather. Here are a few must-do moves:

Kettlebell Squats

Kettlebells are becoming popular among weightlifters and most gyms have invested in them, or you can also easily purchase a couple of different weight sizes from a local retailer. Hold the kettlebell to your chest with both hands holding the bar. Position your feet a little more than shoulder width-apart and begin to squat down with feet firmly planted on the ground. Do three sets of 15.


Photo Courtesy of ACE








Side Lunges

We’re all seen lunges where you take a step forward, bend your back knee and lower your body to the ground. However, this mirrors the same forward movement as running. Try move to the side to strengthen hips. Take a side step and bend down. Rise up. Take another side step and bend down. Do two sets of 15 steps on each side.

Photo courtesy of Fitness Republic

Photo courtesy of Fitness Republic










Your core is one of the key areas of strength of a runner. Planks work on tightening your entire core and also work your glutes–something often forgotten about during your running training. Try holding a plank for 30 seconds to start and then working up to 60 seconds. You’ll find yourself a little sore at first, but it’s worth it when you see the difference it’ll make in  your running form.

Photo courtesy The Slender Student

Photo courtesy The Slender Student







Do Wearable Activity Monitors Work?

Believe it or not, there was a time when people actually memorized important phone numbers. Barbaric, I know. But cell phones have quickly progressed beyond the point of simply storing numbers and allowing you to play rudimentary forms of classic arcade games. In fact, we are becoming more and more dependent on our phones for just about everything. They plan our days, map out our drives, entertain us and – increasingly – coach use through our workouts.

What began with a few simple apps on our phones that followed our runs with GPS or acted as a workout log, has advanced to the the point that we can now wear a companion device that expands your phone’s built-in senses. Depending on the wearable activity monitors that you’re looking it, you can receive a wide range of feedback and coaching on any type of activity. In fact, many people simply wear the sensor all day to motivate them to keep moving. This rapid rise in popularity begs an obvious question: Do wearable activity monitors actually work?


Defining Your Expectations

As is often the case with matters of fitness, whether or not a device “works” depends on what you expect it to do. Generally, people hope to do get at least one of the following perks out of their use of wearable activity monitors:

  • Calorie Expenditure Reports
  • Motivation
  • Sleep Quality Reports

So, let’s deal these one at a time.


Calorie Expenditure

The accuracy of consumer level calorie-counting devices has been under scrutiny for a long time and has been called into question by many studies. Depending on where on your body the device is placed and what sort of activity you’re doing, your calorie expenditure could be totally over- or under-estimated. For instance, one study found that wristband style monitors (by far the most common for personal use) overestimated the amount of calories it took the wearer to type but misunderstood cleaning for just standing around.

A more recent study, in the journal Medicine and Science in Sports and Exercise, looked specifically at the margin of error of some of the most popular wearable activity monitors. The following is what they found, ranked from most accurate (lowest percentage of error) to least (highest error rate):

  1. BodyMedia FIT: 9.3 percent
  2. Fitbit Zip: 10.1 percent
  3. Fitbit One: 10.4 percent
  4. Jawbone Up: 12.2 percent
  5. ActiGraph: 12.6 percent
  6. Directlife: 12.8 percent
  7. Nike FuelBand: 13 percent
  8. Basis Band: 23.5 percent

It should be noted, though, that these monitors are constantly getting better and more accurate. But, even if the the reports are a little off, these devices could serve another purpose.



For many people, it doesn’t actually matter how accurate the calorie expenditure reports are, as long as they see some hard evidence that they’re doing something. And, in that respect, wearable activity monitors can be very useful.

The exact strategies used will differ from product to product but a recent study published in the Journal of Internet Medical Research found that these monitors typically make good use of proven motivational tools. Very often, some form of social support and reward system is included, in addition to the expected feedback about heart rate and calorie burn.

The study did note, though, that the effectiveness of the monitors is reduced to nothing if they aren’t being used. For that reason, it’s important for you to pick one that you like to use and can easily understand. You should also take into account the needs of your activity. If you’re a swimming, for example, you’re going to need a water-proof monitor.


Sleep Quality Reports

This may not seems like something you would care about on an activity monitor but the feature is becoming increasingly common. The idea behind it is that quality sleep is key to the recovery process and lack of sleep can make it harder for you to reach your goals. By providing feedback about the quality of your sleep and your various sleep cycles, these monitors claim to be able to help you improve your sleep patterns.

In various studies, these monitors have been found to both under- and over-estimate the amount of sleep the wearer got. When it comes to measuring sleep stages, such as REM sleep, there really is no way for these devices to do that accurately without monitoring brain waves, eye movement and muscle tone. A few monitors, such as Basis, claims to be able to track sleep stages by monitoring your heart rate but experts are skeptical about this technique and no independent research has been published on it’s accuracy.


The Bottom Line

So, do wearable activity monitors work? Sort of.

If you’re looking for a tool to help keep you motivated and give you a decent idea of your calorie expenditure, wearble monitors could be your answer. However, if you’re trying to improve your sleep routine, they probably won’t do you much good at this stage in the game.








Elevation Training

imagesI am spending the week in the Mile High City, commonly known as Denver. As it sits at such a high elevation, I find my lungs burning and feel a little dizzy when I go out for a run. It’s not easy running in altitude and many athletes come to Colorado to train simply because the elevation makes their bodies stronger-almost like feeling as though they have a third lung.

I researched how best to approach elevation training and found the following helpful tips:

Attend a week-long camp. Don’t expect to head to the mountains and spend a day or two training and come home and run faster. The best approach is to attend a running camp that will help you alter your training to make improvements. These include changing your head space–you will find a new level of calmness that you can take to the city streets. It changes you mentally.

Spend more time recovering when running the mountains. You will need to hydrate with more frequency and take a day or two off between runs. Why? In higher elevation, plasma volume decreases and the air is generally much dryer than near sea level. Also, it’s cleaner–and your body will need to adjust to that, as strange as it sounds.

Expect body issues. Because of the thinner air, it’s harder to sleep, making it more difficult to rise up early and strap on your shoes. Also, elevation can affect your gastrointestinal issues, so watch what you eat and be sure to maintain a diet similar to that at home. You may also experience headaches from the dry, thin air, making hydration that much more important.

During the first three days, run at a less volume, even as much as half of what you normally would on any given day. Your body is producing more red blood cells and shifting fluid to the body.

Good luck if you head to the mountains this year! If you are a skier, these tips should help you should you desire to do a little cross training when you head to the slopes.


High Protein Diets Lower Blood Pressure

High protein diets have been all the rage among athletes for several years now. Along with the muscle-building benefits of protein – which is obviously key to protein synthesis – a high protein diet has been linked with weight loss as well. One extremely fascinating study even found that subjects who were following a high protein diet (where 30 percent of their calories came from protein) with no restrictions to their calorie intake lost more weight than another group that was under caloric restriction. The prevailing theory, based on previous research, is that protein increases feelings of fullness so that the subjects self-limited and simply craved less food than they normal would.

But there have been concerns about the effect that this sort of diet might have on the human heart. New research not only answers these fears but even shows potential cardiac benefits connected high protein diets.


Protein and Blood Pressure

Using 11 years worth of information from the Framingham Offspring Study, researchers at the Boston University School of Medicine looked at the effects of protein intake on blood pressure. The researchers concluded that people who stuck to high protein diets had statistically lower blood pressures now, as well as a lower risks in the long-term.

It’s also interesting to note that the study found that these positive effects were increased when a high protein intake was combined with a high fiber diet.

Okay, so high protein diets have the potential to treat and prevent high blood pressure. But what exactly is a “high” protein intake and does it matter where the protein comes from?


Picking Your Sources

One of the primary reasons for the concerns regarding high protein diets and cardiovascular health is that many protein sources are also high in fat. Especially in the case of red meats, these fats are of the saturated nature. While saturated fats aren’t as bad as they’ve been made out to be, they should still be kept in moderation. For this reason, stick to lean protein sources – those that have low levels of unhealthy fats or high levels of healthy fats. Salmon and chicken as good examples of lean protein sources that also include healthy fat.

The study also found that the blood pressure related benefits of high protein diets occurred regardless of whether the protein came from plant or animal sources. When combined with the conclusion that high fiber intake increases these benefits, it makes sense to try to make are much of our protein come from plants are possible.

So how much is enough, then? While the exact definition of “high protein intake” has been heavily debated for a while now, the study saw these benefits in people who ate an average of 100g of protein every day.

Combined with the other emergent research on high protein diets, the evidence is mounting that this is an extremely beneficial way for everyone – especially athletes – to eat.






Running Can Make You Smart

girl runningWe’re all know running comes with plenty of added benefits: a stronger heart, a fitter body, and tighter, more compact muscles to name a few…but new studies show that working out can also keep your mind working as well.

In a new study reported in PLOS ONE, researchers tracked 88 healthy but “low-fit” participants aged 60 to 78. They were asked to wear tracking devices to monitor their physical activity over the course of a week, as well as submit to brain imaging.

The study used two types of brain imaging: “The first, diffusion tensor imaging, offers insight into the structural integrity of a tissue by revealing how water is diffused in the tissue. The second method looks for age-related changes in white matter, called lesions.”

Results showed that adults who engaged in physical activity showed less white matter brain lesions whereas those who maintained a sedentary week had “lower structural integrity,” which can affect memory and learning.

Is this only true for those of senior age? Think again.

In another study reported by Science Daily, physically fit children have thicker brain white matter than less fit kids. In research conducted at the University of Illinois in Champaign-Urbana and published in the journal Frontiers in Human Neuroscience, the team used diffusion tensor imaging, otherwise known as MRIs to the rest of us non-medical types, to look at five white-matter tracts in the brains of the 24 children aged 9-10 years old.

Researchers looked at social and economic status, puberty, IQ, and learning disabilities that might have contributed to the reported fitness differences in the brain. They discovered fitness-related differences in several white-matter tracts in the brain.

In addition, the same research team is conducting a five-year randomized, controlled trial on how white-matter brain tract is affected with a physical routine that is maintained over time. Results to come.

Makes me wish I started fitness earlier in life!


Unhealthy Health Foods

Last night, my wife and I had an interesting and unexpected nutritional experience. Craving something sweet, we dug through the cabinets and came up with a box of fat-free/sugar-free chocolate pudding. That seemed promising and, though we normally avoid artificially fat-free/sugar-free foods, desperate times call for desperate measures.

It was a disaster. Flavor-wise, the pudding was fine. But both our stomachs immediately protested. My wife couldn’t even finish her serving. And this got me thinking. I’ve written in the past about the lie that is fat-free food so I wasn’t totally surprised by these results. Still, the severity of it startled me. So, here’s the question: What did this do to us and when is it better to avoid these so-called “healthy” variations? Is there such a thing as unhealthy health foods?


The Truth About Sugar and Fat

Food manufacturers are very aware of buzzwords that sell their products and use them liberally. Among the most popular, and time-honored, of these are those featured on the aforementioned pudding box: Sugar-free and fat-free. But do these features automatically make a food more healthy? Should we always do what we can to avoid sugars and fat?

That all depends on you and your goals, especially when it comes to sugar. This oft-maligned ingredient comes in many forms but is always used as a sweetener (obviously) and is always a simple carbohydrate. It’s classification as “simple” means – among other things – that sugar has a large and rapid impact on your blood sugar levels. In the case of people with diabetes or at risk for the condition, it’s extremely important to keep your blood sugar at healthy levels.

For athletes, however, strategic use of these simple carbs can be a powerful weapon. Not only does sugar provide a boost of energy, insulin spikes – soon after exercise – encourage muscle growth. So, proper timing of simple carbs – in otherwise healthy people – can actually be a very good thing.

Likewise, fat has been seen as a dietary villain for several decades now. Recent research, though, has shattered these notions. Fat, like protein and carbs, is a nutrient that is vital to proper function of the human body. Despite its reputation, dietary fat does not automatically create body fat. It also does not immediately poison your heart or harden your arteries. In fact, certain types of fat have been associated with improved brain function, cardiovascular health and weight loss.

Clearly, then, sugars and fats do not totally deserve their bad reputations. When proper choices are made in the right context and in moderation, sugar and fat can have a place in the athlete’s diet.

But there’s also a darker side to artificially fat- and sugar-free food than just being unnecessary.


What’s Really Happening

Similar to their natural counterpart, artificial sweeteners have also come under fire in recent years. Various claims have been made about the effects of these substances, including an increased risk of cancer, with mixed results in the lab. One thing that is known about artificial sweeteners, though, is that they do not actually help you lose weight. Which is especially concerning because most artificial sweeteners are essentially calorie-free. Artificial sweeteners have been linked with obesity, diabetes and increased food cravings in high-quality studies.

Fat-free foods are also achieved through some odd means. When it occurs in foods, fat does several things. First, it makes food delicious. Second, fat acts as a thickener and gives food texture. When the fats are removed, a substance needs to be added that will replace flavor and give the resultant food a natural feel. Various additives are used to accomplish this, including fat substitutes. These chemicals are particularly strange because, although they chemically resemble fat, your body can’t actually digest them. Essentially, these fat-like additives pass through your body totally unharmed which can cause all sorts of digestive discomfort.


The Bottom Line

If you are trying to avoid sugars and fats, it’s best to do so by choosing foods that are naturally lacking. At the same time, both sugar and fat can have a place in a healthy diet when eaten in moderation.