Marathon week is here (again). And more tapering (I do LOVE to taper)! As anyone near me should be aware (I’m sure I have complained enough for everyone to hear), I had planned to do the Olathe Marathon on March 29. Unfortunately, the event was cancelled due to snow, ice and freezing rain. Ugh! April in the Midwest is certainly unpredictable. My running partner and I did not train all winter in sub zero wind-chills, thunderstorms, snow-packed roads, and seemingly endless treadmill workouts NOT to do a marathon. So, we found the Eisenhower Marathon in Abilene, KS on April 11. Works for us – only two weeks from the original date and close enough to be a cheap trip.
I’m getting nervous about the race. I had a bad week of training last week. I was fighting a virus all week that left me tired, sore and feverish. I did not train well. My running partner, who has already run 27 marathons to my one, tells me not to worry about a bad training run. She says it happens to everyone. But this close to race day? I’d like to beat my time from my first marathon in November. I only need to drop four and one half minutes from that time to qualify for the Boston Marathon. It doesn’t sound like much, but I know it is. I am really hoping I can do it.
Today’s workout: 3 mile treadmill intervals and 45 minutes swimming
Monday, April 6, 2009
Tuesday, February 24, 2009
How to read your fish oil label:
About everyday someone asks how much fish oil to take. The key is to read the label. Look for EPA and DHA. These two numbers should total about 1,000mg. The CardioTabs Omega-3 Fish Oil label gives the amount of DHA and EPA in two softgels. Take three to get about 1,000 mg (or one gram) of DHA and EPA – the amount our cardiologists recommend for everyone.
DHA to EPA ratio is also important. Most common fish oils have a ratio opposite that found in CardioTabs Omega-3 Fish Oil. CardioTabs Omega-3 Fish Oil contains DHA and EPA in a ratio that is very similar to fatty fish like salmon and tuna. Many studies examining the benefits of a diet rich in omega-3 fatty acids involve fish intake, not supplement usage. Only CardioTabs Omega-3 Fish Oil has been clinically proven to have the same impact on the human red blood cell as eating fatty fish.
DHA to EPA ratio is also important. Most common fish oils have a ratio opposite that found in CardioTabs Omega-3 Fish Oil. CardioTabs Omega-3 Fish Oil contains DHA and EPA in a ratio that is very similar to fatty fish like salmon and tuna. Many studies examining the benefits of a diet rich in omega-3 fatty acids involve fish intake, not supplement usage. Only CardioTabs Omega-3 Fish Oil has been clinically proven to have the same impact on the human red blood cell as eating fatty fish.
DHA is also crucial for brain and eye health as well as prenatal health. While both DHA and EPA benefit heart health, our cardiologists believe that our DHA to EPA ratio is ideal.
In my next blog, I’ll talk more about Omega-3 fish oil and purity. Feel free to submit questions, I’m happy to answer them.
Michelle
Monday, January 12, 2009
A Buddy
A Buddy
Overheard: “I have no time to exercise. I used to be so skinny. I have no on e to exercise with. I don’t know anyone who wants to exercise with me. I need an exercise buddy. Maybe I should join the gym. Did you know that you can burn 62 calories by drinking ice cold water?”
First, drinking lots of water can help you lose weight. Especially if it replaces sugary sodas and calorie-filled drinks. But physical activity is the key to getting in shape. And Tonya’s right – she does need an exercise buddy.
Last summer when my husband and I decided to give triathlon a try, we knew no one in the sport. We knew nothing about biking and hadn’t swam since high school. But, the moment we mentioned our interest to friends, we were amazed at the “underground” world we found. A teenager in the neighborhood who did junior triathlon told my husband about some guys in town that did a lot of biking – one of them worked at a shop in town. My husband stopped in and started talking with this man and almost instantly, we had a whole new group of friends welcoming us with open arms to the world of biking. Now, about forty of us have come together to start our own “club.” I have workout buddies ready and waiting any time of day – no matter what sport I’m looking to do that day. We’ve even started an online group so we can share our goals, encourage, and motivate each other.
We exercisers are a very social group and would love to add you to our numbers. There really is a buddy out there for you that has the same goals you do. Whether it is triathlon training or just walking around the block, there’s a buddy for everyone. Tell everyone you know you’re looking – you’ll be glad you did!
Overheard: “I have no time to exercise. I used to be so skinny. I have no on e to exercise with. I don’t know anyone who wants to exercise with me. I need an exercise buddy. Maybe I should join the gym. Did you know that you can burn 62 calories by drinking ice cold water?”
First, drinking lots of water can help you lose weight. Especially if it replaces sugary sodas and calorie-filled drinks. But physical activity is the key to getting in shape. And Tonya’s right – she does need an exercise buddy.
Last summer when my husband and I decided to give triathlon a try, we knew no one in the sport. We knew nothing about biking and hadn’t swam since high school. But, the moment we mentioned our interest to friends, we were amazed at the “underground” world we found. A teenager in the neighborhood who did junior triathlon told my husband about some guys in town that did a lot of biking – one of them worked at a shop in town. My husband stopped in and started talking with this man and almost instantly, we had a whole new group of friends welcoming us with open arms to the world of biking. Now, about forty of us have come together to start our own “club.” I have workout buddies ready and waiting any time of day – no matter what sport I’m looking to do that day. We’ve even started an online group so we can share our goals, encourage, and motivate each other.
We exercisers are a very social group and would love to add you to our numbers. There really is a buddy out there for you that has the same goals you do. Whether it is triathlon training or just walking around the block, there’s a buddy for everyone. Tell everyone you know you’re looking – you’ll be glad you did!
Tuesday, July 29, 2008
Never Say Never
In June, Becky Captain blogged about a patient facing diabetes and health concerns who felt that she had failed herself. It’s never too late to change your lifestyle. We received a lot of emails about that blog post from people who felt the same way. Here’s a shining example of why you should never give up.Ten years ago, my father in law was overweight, smoked, and could have cared less about nutrition. It was around this time that his best friend and brother in law passed away from pancreatic cancer. Dennis knew he wanted to be there for his kids and eventual grandkids and decided then and there to turn his life around. He quit smoking cold-turkey and started walking.
This past weekend, Dennis joined my husband and me for his first triathlon. He did so well that he missed medaling in his age group by a mere one second. I asked him if ten years ago this would have been in his wildest dreams. His answer – “absolutely not.” Never say never. Dennis now runs or cycles or kayaks or does some other form of activity everyday. He thinks about what he eats and of course, couldn’t dream of smoking again. When you feel good and do good things for your body, your body pays you back. He feels better than ever. He can even keep up with two pre-school aged grandkids and enjoys chasing them around. Triathlon isn’t for everyone, but fitness and taking care of your body is. Think of all the things you could do if you felt well – and get out there and make it happen. It’s never too late.
(PS - If you haven't read The Forever Young Diet and Lifestyle, I urge you to do so. It's full of great advice and the motivation to help anyone get back on track.)
Tuesday, May 13, 2008
Getting Serious About D
In April, I had the privilege of listening to Dr. Michael Holick speak about Vitamin D and its health implications. According to Holick, Vitamin D deficiency is the most common medical condition worldwide. Many people associate it with rickets. Early in the 20th century, scientists discovered the link between the two. Vitamin D was then added to milk and rickets was all but eradicated in the US. As it turns out, insufficient levels of Vitamin D may be the cause of many more health issues.
According to Holick, 1,000 IU of Vitamin D daily can reduce the risk for colorectal, breast, prostate and pancreatic cancers by up to 50%! In one study, postmenopausal women taking 1,500 mg calcium plus Vitamin D3 daily reduced their risk for all cancers by 60%. It seems that activated Vitamin D inhibits cancer cell growth. Holick says that children who get at least 2,000 IU Vitamin D daily have a 78% reduced risk for diabetes. Psoriasis and fibromyalgia have also been linked to D deficiencies. Holick’s research shows that 93% of persons complaining of chronic bone and muscle pain are in fact Vitamin D deficient.
So, what is Vitamin D and how do we get enough? Vitamin D is actually a hormone and our bodies create it from exposure to the sun. About five to 15 minutes exposure to direct sunlight every day during the summer months should be sufficient for most people. (Leave arms and legs bare, but ALWAYS protect the face with sunscreen.) African Americans need five to ten times the sun exposure as those with lighter skin (Holick says that between 30 and 50 percent of all African Americans are Vitamin D deficient). In the winter months, those living in Northern latitudes (above Atlanta, GA) can not get enough Vitamin D from the sun. The angle of the sun’s rays make it impossible. Holick says that those of us living above 37° latitude are at increased risk for conditions such as MS, Rheumatoid Arthritis, fibromyalgia, osteomalacia, and other Vitamin D-related conditions. Obese people are also much more likely to be Vitamin D deficient. Vitamin D is fat soluble. According to Holick, “Vitamin D loves fat and won’t leave” thus, it won’t circulate to the rest of the body.
Holick recommends that we all get at least 1,000 IU Vitamin D daily from a supplement and get our 5-15 minutes of daily sun exposure. If you have any of the conditions listed above, or just for prevention, ask your clinician to test your Vitamin D levels. The cardiologists at CardioTabs are currently testing many of their patients for Vitamin D deficiency, particularly those that complain of bone and joint pain.
CardioDaily contains 1,000 IU of Vitamin D3 and you can expect to see more the next time we reformulate. Since hearing this talk and discussing it with the dieticians and clinicians at CardioTabs, I've started taking Vitamin D a lot more seriously. I take my CardioDaily every day and a Calcium plus D supplement. I also make sure that my children get a few minutes outside without sunscreen (arms and legs only) every day and started paying attention to the amount of D in their multivitamins (it's difficult to find a children's multi with enough D - I had to go with D on it's own). At their annual physician’s visits this summer I will be sure to have their levels of Vitamin D tested.
According to Holick, 1,000 IU of Vitamin D daily can reduce the risk for colorectal, breast, prostate and pancreatic cancers by up to 50%! In one study, postmenopausal women taking 1,500 mg calcium plus Vitamin D3 daily reduced their risk for all cancers by 60%. It seems that activated Vitamin D inhibits cancer cell growth. Holick says that children who get at least 2,000 IU Vitamin D daily have a 78% reduced risk for diabetes. Psoriasis and fibromyalgia have also been linked to D deficiencies. Holick’s research shows that 93% of persons complaining of chronic bone and muscle pain are in fact Vitamin D deficient.
So, what is Vitamin D and how do we get enough? Vitamin D is actually a hormone and our bodies create it from exposure to the sun. About five to 15 minutes exposure to direct sunlight every day during the summer months should be sufficient for most people. (Leave arms and legs bare, but ALWAYS protect the face with sunscreen.) African Americans need five to ten times the sun exposure as those with lighter skin (Holick says that between 30 and 50 percent of all African Americans are Vitamin D deficient). In the winter months, those living in Northern latitudes (above Atlanta, GA) can not get enough Vitamin D from the sun. The angle of the sun’s rays make it impossible. Holick says that those of us living above 37° latitude are at increased risk for conditions such as MS, Rheumatoid Arthritis, fibromyalgia, osteomalacia, and other Vitamin D-related conditions. Obese people are also much more likely to be Vitamin D deficient. Vitamin D is fat soluble. According to Holick, “Vitamin D loves fat and won’t leave” thus, it won’t circulate to the rest of the body.
Holick recommends that we all get at least 1,000 IU Vitamin D daily from a supplement and get our 5-15 minutes of daily sun exposure. If you have any of the conditions listed above, or just for prevention, ask your clinician to test your Vitamin D levels. The cardiologists at CardioTabs are currently testing many of their patients for Vitamin D deficiency, particularly those that complain of bone and joint pain.
CardioDaily contains 1,000 IU of Vitamin D3 and you can expect to see more the next time we reformulate. Since hearing this talk and discussing it with the dieticians and clinicians at CardioTabs, I've started taking Vitamin D a lot more seriously. I take my CardioDaily every day and a Calcium plus D supplement. I also make sure that my children get a few minutes outside without sunscreen (arms and legs only) every day and started paying attention to the amount of D in their multivitamins (it's difficult to find a children's multi with enough D - I had to go with D on it's own). At their annual physician’s visits this summer I will be sure to have their levels of Vitamin D tested.
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