Yes You Can...Think Your Way to Success!

Spring is a perfect time to reassess and refocus your health and nutrition goals.  As the temperature rises and the flowers bloom, so should your motivation. We dietitians know that it can be a struggle to initiate positive changes, no matter what they may be, but we have years of experience and science to prove that positive thinking WILL help you get there!

How to Make Positive Thinking Work For You:

• Know you can!  Whether you are trying to lose weight, improve a medical condition (such as diabetes, hypertension or high cholesterol), or simply cook more nutritious foods for yourself, know that it is within your power to make it happen.  Others before you have reached similar objectives, and so can you.  As long as you have the desire, you can easily gain the knowledge, tools, and support crew (that would be us) to make it happen.
• Realize it will take work!  Although we know you can and will obtain your goal(s), it is important to recognize that you will need to put in work and time to get to where you want to be. Studies show that individuals who expect positive changes to take work and time do better in the end. For example, we will be happy to help guide you, but you will need to carve out time in your busy day to the fit in exercise and you will need to make the choice to skip the extra serving of cheese at lunch.  We all know good things take work. Remember that the effort you put forth will be worth it in the end.
• Lastly, and most importantly, don't let slip-ups throw you off track!  Let's face it; nobody is perfect (and why should we try to be?).  It is normal to have "off days", such as when you are out celebrating a birthday or after a particularly stressful day.  The key thing to remember during such times is that tomorrow is a new day, and all of your progress has not been wasted.  Expect to continually make progress towards reaching your goals, but also expect setbacks and challenges along the way. When you do, you are better able to forgive yourself for that one imperfect day or week and then get yourself back on track.

Let Spring not only be a time for cleaning, but also for changing health habits which are holding you back AND for starting new ones which will help you reach your goals! 

Half-Marathon Hydration: One Sports Dietitian's Quest to Keep Up with the Heat!

As a Registered Dietitian and Board Certified Specialist in Sports Nutrition training for my first half marathon, I knew I had an advantage over my "competition" in terms of my knowledge of nutrition and hydration needs to fuel my increased training. I inherently knew that I would have to adjust my diet to include more carbohydrates, larger and more frequent snacks, and early morning fueling before my Sunday morning long run. As far as hydration is concerned, I have always been attentive to my water intake both throughout the day and during workouts, so I wasn't too worried about keeping up with my fluid needs. As my runs became longer, I chose to fuel with Gatorade Endurance Formula, as this provided me with the necessary carbohydrate-electrolyte combination to support my runs and to replace what I was losing in sweat. Even though it was my first half, I already felt like a pro!

            Well, this "pro" was challenged three weeks before the race when I went on a family vacation to Puerto Rico. I knew I would have to train while there, so I made sure I could get Gatorade Endurance Formula there and packed my usual pre-run foods. I also had mentally prepared myself for the change in climate (the average temperature was 90 degrees by 8am and what felt like 150% humidity) and terrain (running on sand at the beach versus the flat suburban streets of Long Island).

 My first run was more challenging than I had anticipated, and like nothing I have ever experienced before.  Despite having my sports drink in hand, and drinking at my planned rate, I began experiencing muscle cramps and dizziness towards the end of my 10 mile run.  Had this "pro" just made the classic mistake of not adequately matching my increased fluid and sodium needs due to the change in weather?

Luckily, since I had anticipated my increased sweat rate (& resulting increased fluid and electrolyte needs), and had packed electrolyte tablets in my suitcase. I went back to the hotel and planned out how I would meet my increased fluid and electrolyte needs the next morning. I calculated that I needed additional fluids and electrolytes, and decided on 16 additional oz of Gatorade Endurance, and added electrolyte tablets containing a total of an additional 800mg of sodium.  The next day I was very pleased that I had redeemed myself. I felt strong throughout my workout, and was able to complete my run feeling strong, full of energy, and without muscle cramping! 

I realized that going forward I need to more carefully follow the advice I give to my athletes when counseling them on hydration; and I vow to never again underestimate climate change and its effects on increased fluid and electrolyte needs. I remind you to always be prepared for your runs by calculating, planning (and consuming), adequate fluid, carbohydrate, and electrolytes during training and races. I remind you again that as the temperature and humidity rise this spring and summer (& when you travel), it is always better to be safe then sorry. Carry extra fluid/sports drinks and have an extra salt packet or an electrolyte tablet handy just in case.

With my race day rapidly approaching, I know I will be able to conquer any obstacle that comes my way during my half marathon, and hope you will too.

 -Cristina Rivera MS, RD, CSSD, CDN

Spotlight on: Sports Medicine PT

Steve Horney, MPT is not only  a physical therapist  at Sports Med PT in Columbus Circle, NY, but also recently "competed" in his first half marathon. Steve shares his words of wisdom for us here, combining both his professional & personal experience regarding staying injury free while training for and running a half marathon. Steve says until recently he had "a complete lack of desire to run anything longer than the length of a rugby field", but was suddenly inspired and glad he did it.

1. Proper foot attire is a must when it comes to training. One of the most common mistakes that runners make is letting their shoes rack up too many miles - a good rule of thumb is to change your sneakers every 300-500 miles. If you have had success with a shoe buy that shoe again or the most similar one by that company. If you need help with choosing a shoe a physical therapist or pedorthotist would be able to give solid advice.

2. Check out the course terrain before you start training. Getting the layout involving hills, surface, and environment is important to decrease running injuries the day of the event and make your day (during and after the race) much more pleasurable - be sure that your training regiment respects the conditions and intensity with which you will be competing.

3. Reversing your runs - our bodies are very sensitive to slight changes in surfaces . In order for water to drain off of roadways and sidewalks there is a slight grade or bank to what are considered by most to be flat surfaces. In general streets will be slanted away from the center of the road and sidewalks will slanted towards the edge of the road.  This inclination, even though small, must be taken into account or it may result in detrimental effects. One easy way to help combat these effects is to reverse your run.  If you are running a looped route, run clockwise one day and counter-clockwise the next training session.  If you are running to a particular destination run on one side of road there and then the same side of the road back.

In addition to these tips be sure to stay limber in your hips, quadriceps, hamstrings, and calves in addition to having good hip, knee and ankle strength/stability.  Also, incorporate balance work/proprioceptive exercises and core stability training to keep the body working at top performance and reduce the risk of injuries.

-Steve Horney at NY Sports Med,a sports medicine and physical therapy practice with locations in Midtown East, Midtown West and Union Square (www.nysportsmed.com)