Baked Tofu

by Lisa Podlecki, RD,
Diploma Sport Nutrition IOC

Tofu is a great protein source if you decide to go meatless for a day or if you are vegetarian/vegan. It contains all of the amino acids (building blocks) of protein so it can help maintain and build muscle mass. This is an easy and delicious way to prepare tofu for the week—feel free to marinate the tofu or change up the spices or condiments based on your personal preference. The nutritional yeast in this recipe is a great source of vitamin B12 for vegans. Serve as part of a main dish or add on top of a salad.

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How Yoga Will Make You a Better Runner

by Allie Cooper

While runners have some serious stamina, they are often lacking in other areas which could improve their performance. Upper body strength, range of motion, and proper form are just some of the problems that runners experience, while others struggle with the right mindset during long running sessions. Incorporating yoga into your training schedule can help address some of these issues. Here are some of the ways that runners can benefit from adding yoga to their weekly workouts. Continue reading “How Yoga Will Make You a Better Runner”

What Nutritional Choices Should Runners Make to Help Them “Stay Regular?”

by Tara Postnikoff

Consuming dietary fibre will help runners have regular daily bowel movements. Fibre can help normalize bowel movements and provides the bulk to keep them well-formed (not too loose and not too hard).

What foods contain fibre?
Fibre is a component of carbohydrates that provides little caloric value or energy as it passes through the digestive tract without being absorbed. It is commonly found in the skins of fruits and vegetables and the outer coat of grains, lentils, legumes, nuts and seeds. One of the main benefits of fibre is promoting a healthy colon and good intestinal function. Fibre also helps with the elimination of waste products from the body and promotes a healthy gut biome by giving the “good” gut bacteria something to feed on. Continue reading “What Nutritional Choices Should Runners Make to Help Them “Stay Regular?””

Muscle Strains

The body has hundreds of muscles of  various types—slow twitch, fast twitch, skeletal, smooth and cardiac, to name a few. Muscles provide their power by contracting and relaxing, thereby generating a force that causes movement. Running muscles require a strong anchor (where one end of the muscle attaches to a bone or ligament) and the other end of the muscle connects to the flexible part of the limb. When that muscle contracts or shortens, movement of the joint is produced.

The science behind this muscle contraction and relaxation is very complex. It involves proteins called actin and myosin, along with various other elements including calcium, potassium, sodium and water. This is why it is so important to supply the fuel (water, electrolytes, etc.) for the muscles to work while you are training. Continue reading “Muscle Strains”

Nutrition Tips For Destination Races

by Lisa Podlecki, RD,
Diploma Sport Nutrition IOC

Racing in a different city or town can be exciting—however, changes to your food choices or eating schedule can lead to stomach issues and under-fuelling. With a bit of planning and preparation, you can optimize your fueling strategy and be prepared to perform your best on race day.

Before You Go
During the week leading up to your departure, do some advance research. If travelling on a plane, check if food and drink will be allowed onboard. Re-read the details of your accommodations to confirm if breakfast is included. If yes, see when it is served and if this aligns with your pre-race schedule. Find out what kinds of items will be provided, particularly if you have allergies or specific dietary needs. Do an online search to locate the nearest restaurants and grocery stores. Continue reading “Nutrition Tips For Destination Races”

Arthritis and Running

We’ve invited readers to send in topic suggestions for this column, and we received this question from David: “Is it possible to run or jog when one has a chronic and painful condition of the knee, like arthritis?”

To begin, there are many causes for “arthritis.” I’m using quotation marks since the patient has to be satisfied that the diagnosis of arthritis is correct in the first place. Arthritis of the knee should definitely be confirmed before any alterations of activity or lifestyle are made. Continue reading “Arthritis and Running”

Are processed meat-alternatives good replacements for those looking to limit or avoid animal protein?

by Tara Postnikoff

There are many meat-alternative products on the market today, with brand names like Beyond Meat, Tofurky and Boca Burger. For people looking to remove animal products from their current diet, these types of products are offered as a substitute for burgers, ground meats, deli meats and other traditional meat products.

As with conventional packaged meats, many meat-alternative products are heavily processed. Unfortunately, pre-packaged products tend to be high in sodium, preservatives and artificial flavours and thus should be eaten sparingly. For a balanced diet, choose foods that are as minimally processed as possible. Continue reading “Are processed meat-alternatives good replacements for those looking to limit or avoid animal protein?”

Four Ways to Boost Your Family’s Activity Level

by Don Zabloski

When it comes to being active as a family, there is no one-size-fits-all strategy. Every family is unique and will make active choices that work for them. Some families may thrive on friendly competition, while others prefer not to keep score. One family may choose to devote themselves to a beloved sport, while another finds that they thrive in a variety of activities. Here are some active suggestions to try on for size with your team.

1. Tackle a new challenge
Trying something completely new can be energizing. It could be learning to cross-country ski on a nature trail or working up the courage to jump off the diving board at the community pool. Brainstorm activities you’ve never tried but always wanted to—how about bowling, archery, mini-golf or trampolining? Spend a weekend afternoon at the local recreation centre as a family, experiencing all that it has to offer for adults and kids alike. Or, head outside to the local park for a walk, run, hike or scavenger hunt. Continue reading “Four Ways to Boost Your Family’s Activity Level”

Why It’s Better to Over-Fuel Than Under-Fuel

by Megan Kuikman, RD

Most athletes are concerned about how nutrition can help them recover faster, perform better or reach an ideal body composition. However, adequate calorie intake should be a main focus for all athletes, as the negative consequences of under-fuelling can be more detrimental than over-fuelling.

Under-fuelling means not eating enough calories to cover the calories burned through exercise, plus the calories to simply get through the day. Energy from calories is required for the heart to beat, for the lungs to breathe and for the brain to think. Even if a person was to sleep all day, they would still require calories. If not enough calories are consumed, there are metabolic and hormonal changes that occur (in both females and males) that are detrimental to one’s health. Continue reading “Why It’s Better to Over-Fuel Than Under-Fuel”