Is diet and nutrition just about calories in vs calories out? Are all calories created equally?

Calorie (Capital C) or kcal is the amount of energy required to raise the temperature of one kilogram of water by 1 degree Celsius. If you are a chemist in a food laboratory, then a calorie is pretty easy to measure and track.

In the human body however, it’s not quite this simple. For years fitness experts have said a calorie is a calorie. Eat less than you need and you’ll lose weight.  While this statement is true in a laboratory setting, in the human body the problem is that not all calories are created equal. Quality matters. Continue reading “Is diet and nutrition just about calories in vs calories out? Are all calories created equally?”

What You Need to Know About Runner’s Knee

by Dr. Richard Beauchamp M.D., FRCSC

Have you experienced pain around the front of your knee(s) during or after a run? If so, you may have had a case of runner’s knee. Runner’s knee is actually a vague term used to describe the above symptom—pain in the knee. However, it is not necessarily a precursor of arthritis; in fact, it has been said that there is no correlation to hip and knee arthritis in active marathoners.1

Runner’s knee is a common condition, but the actual causes and effective treatments are not easily explained. Runner’s knee is a grab bag of other diagnoses and conditions often aggravated by the pounding of the legs on the ground during your sport. Your legs have to generate force in order to run, as well as absorb force in order to protect your bones and muscles from injuries. Runner’s knee can also occur in walkers, although not as frequently. Continue reading “What You Need to Know About Runner’s Knee”

Active Talk Time

by Don Zabloski

Now that we’ve settled into the first few months of another school year, this is the perfect time for families to come together for some active family talk/cheer time.

Remember, not every conversation has to be a sit-down one. Walking, running (at a pace where you can talk comfortably), hiking, shooting hoops, kicking a ball or playing catch are all ways that family members can be active and have meaningful discussions at the same time. Covering a variety of age-appropriate personal topics during these active chats will help kids develop socially and emotionally through their childhood, adolescent and young adult years. It’s also an opportunity to talk about why we engage in daily physical play and eat nutritious foods, reinforcing the positive effects on one’s body and mind. Continue reading “Active Talk Time”

Trust Your Gut

For many years, it was thought that the only role of the gut was to digest our food. However, with recent research showing that our gut microbiome influences our brain health, immunity, heart health and more, it’s not surprising to see gut health taking a central role in research and the media. Here are a few pointers to help keep your gut healthy. Continue reading “Trust Your Gut”

This fall, what are some healthy eating tips with seasonal foods?

by Tara Postnikoff

Fall is a transitional season. For runners, it is typically the start of the second race season of the year, especially for long distance runners. If fall is your race season, you may need to increase your caloric intake to match your training schedule. That said, our bodies are programmed to put on a bit of extra weight at this time of year to prepare for the colder months ahead, so be careful not to overdo it. Continue reading “This fall, what are some healthy eating tips with seasonal foods?”