Weekend Pacesetter (Aug. 20-22, 2010)

CHASE
…down the cure! Join the Schmutzler’s in Carmel, Ind., for a 5K run/walk to benefit the Children’s Tumor Foundation. Chasing Down the Cure will start at 8:30 a.m. on Saturday, Aug. 21, 2010 at Northview Church (5535 E. 131st St.). All funds raised will be donated directly to the Foundation.

FYI: As an MD and PhD student, researcher and husband, Brian Schmutzler stays busy. In 2008 he found the time to create Chasing Down the Cure, a 5K Run/Walk to raise money for NF research. Nearly 100 participants ran the course designed especially for the Northview church property. Donated prizes helped acknowledge winners in overall and age and gender categories. However, the main focus Schmutzler said was on NF: patients, treatments and research. The event has brought together patients, healthcare professionals, family and friends through fundraising, running, and generating awareness. Scmutzler is also a recipient of the Foundation funded Young Investigator Awards, which enable young scientists to study and contribute to NF research.

HURRY
It’s not too late to run in one of the most premier races of running — the ING NYC Marathon. Join a team that raised almost $200,000 for research in 2009. For more information on how to get a slot, visit nfendurance.org/nyc or e-mail Molly at (Enable Javascript to see the email address). Hurry, these slots are going fast!

SIGN UP
Get accurate information on NF1, NF2 and Schwannomatosis by signing up on CTF’s website. Click here for five reasons why.

ANNA’S WEEKEND TOP 10
It’s hard to do: staying healthy on weekends as daily routines get shifted. Whether it’s a social gathering or a busy day of sports schedules and errands, here are some tips to keep your healthy nutrition choices in balance. Anna’s best advice? Cheat a little, but not a lot.

1.Snack on a big plate of veggies before going to a party or dinner.
This will fill you up on the good stuff; then you’re not as hungry at dinner.
2. Drink two glasses of water before dinner.
You will feel less hungry if you are properly hydrated.
3.Take a smaller portion than normal.
When making a plate of food, this tip can help eating too much. Have seconds if you’re still hungry. Plus, this will encourage you to eat more slowly.
4. Drink a glass of water between each glass of wine or cocktail.
This makes you less hungry and you will drink less calories too.
5. Limit your sweets to one, no one of everything.
If your craving the sweets, have just one of your favorites and eat slowly, enjoying it completely. If possible, eat half of it and save the other half for later.Your sweet tooth can get another taste later.
6. Fill half your plate with veggies.
When making a plate for dinner eat mostly the healthy foods (veggies, fruit, salad, etc.) and the other half with a mix of your carbs and protein.
7. Eat slowly!
It takes about 15 minutes after you eat that your body feels the fullness completely. Eating slowly allows the body to feel its fullness before you’ve eaten too much.
8. Wait for at least 15 minutes before having seconds.
Most likely you will feel too full by then.
9.  Stand and Mingle (or take a walk).
This helps digestion tremendously and will help burn off calories from dinner.
10. 15 minutes of workout for every piece of pie.
Before taking a cookie, piece of chocolate, piece of pie, candy, or any sweet, make a deal with yourself…. commit to 15 minutes of cardio exercise that next day!

Ready, Set, Breakfast — the Importance of Morning Munching

Check out these breakfast tips and nutritional facts from Anna to fuel your day with energy and make the most of your workouts.

by: Anna Renderer

What Should I Eat Before My Workouts? The food you eat before a workout should be relatively higher in carbohydrates (low-GI) to maximize glucose availability, and relatively low in fat and fiber to minimize gastrointestinal distress. The amount of food you eat varies from person to person. For morning workouts, it’s best to eat a small amount of rapidly digestible carbohydrates, such as a slice of bread or a banana. If you exercise in the afternoon or evening, you may want to have a light snack right before a workout, especially if it’s been more than three hours since your last meal. Don’t consume carbohydrates with a high glycemic index (i.e. candy bar, cookie) since those sugars will burn out quickly and reduce your fat loss post exercise.

Pre Workout Suggestions:
Morning

• Slice of bread, lightly buttered or spread with peanut butter
• ½ banana
• ½ cup of whole-grain cereal with low-fat milk or soy milk
• ½ cup fruit smoothie (fruit, low-fat milk or soy milk, dab of peanut butter for extra taste)
• Cereal bar or morning muffin (look for whole-grain)

What should I eat after a workout? For optimal recovery after a workout, you must east at least 30 minutes to an hour after exercise. It is important to replenish your stored energy that was lost during exercise with carbohydrates. It is also important to eat some protein to help repair muscles, especially after strength training. The amount of refueling will also depend on the intensity and duration of the workout. For many of you, the intensity of a workout is hard and the duration is an hour. You are combining both strength training and cardio in the same hour, meaning that you need a balance of both carbohydrates and protein after a workout. Make sure that your meal post workout balances macronutrients and calorie consumption.

Post Workout Suggestions:
Morning
• One or two poached eggs on whole-wheat toast
• Whole-grain cereal or oatmeal with low-fat milk and fruit (berries or raisins)
• 3 scrambled egg whites with spinach topped with salsa, slice of toast • Open face banana sandwich (slice of toast topped with ½ banana); ½ cup of yogurt on side
• Yogurt parfait (low-fat yogurt with berries and whole grain cereal)
• Mocha Morning Smoothie (mocha whey protein, yogurt, milk, coffee); see recipe below on how to make this easy treat.
• Make any protein smoothie (include protein and carbs).
• Make a veggie frittata – it’s a great post workout meal.
• Make a batch of breakfast bars or muffins using whole-wheat flour for on the go quick meals. You can often freeze these and take out just what you need for the week ahead.

Other great breakfast ideas:
Breakfast taco: shredded lowfat cheese on a Flatout wrap, microwaved and topped with salsa. For more protein, you can even add a scrambled egg and turkey bacon. To include more veggies, try adding chopped spinach.
Grab ‘n’ Go: Stock up on granola bars, such as the Kashi Trail Mix Bar, which combines four grams of fiber and six grams of protein to keep you full longer. Granola bars can be a healthy choice to grab and go — just make sure to keep the fat grams low and the protein and fiber totals high! You can also check out NFE teammate Diantha Velasquez’ homemade bars (see Di’s LaLa Bars).
Flax: Sprinkle flax seed in your yogurt or cereal to reap the benefits of Omega 3′s. Go Greek: At 14 grams, Greek Yogurt packs more protein than regular yogurt, and the texture is creamy and delicious. The NFE Sellersville Staff likes the Chobani brand, which comes in a variety of flavors including pineapple, peach, blueberry and honey.
*Kid Friendly* Banana Dog: peanut butter, a banana and raisins in a whole-grain hotdog bun.

Morning Mocha Smoothie Recipe
- 2-3 ice cubes
- 2 heaping spoon-fulls of plain low-fat yogurt (high in carbs and protein)
- 1 scoop of mocha whey protein
- ½ cup coffee
- ½ cup of low-fat milk (optional, use water instead)
*Blend together the following ingredients. Enjoy the day with some carbs, protein and caffeine!

Along with Anna’s expert training experience, DVD performances and affiliations, she is a running enthusiast, completing the 2009 San Diego Rock ‘n’ Roll Marathon, 2007 & 2008 La Jolla Half Marathon, 2008 Carlsbad 5K and 2005 Boston Half Marathon. Check out more of her training tips atwww.bridalbodiez.com.

Running in the Heat

After a recent move to Atlanta, I found out the hard way that running in 98 degree temps, in the middle of the afternoon, may not be the smartest time slot to run 16 miles. Here are some tips from Anna to ensure that you won’t feel like a shriveled peach at the end of your run.

Staying Cool — How to Run in the Heat of Summer
by: Anna Renderer

1. Hydrate
Staying hydrated before workouts is critical. You should not do a run in the heat if your body is dehydrated (your urine will be a darker yellow color).

Staying hydrated on a daily basis means drinking half your body weight in fluid ounces per day, and more if your exercise on that day.
(120 pounds = 60 ounces of water/day or 90 ounces of water on a day of exercise)

You should never run on a hangover because alcohol dehydrates the body and it’s unhealthy for your workout. Always drink 16-24 ounces, one hour before a workout. (Do not drink too much after that time to avoid the need for a bathroom).

The length of your run will determine how much to drink and what to drink.

Rule of thumb for any short to moderate run (30-90 minutes) is 6-8 ounces of water every 20 minutes. If your run is longer than 90 minutes, you should also consume a sports drink (such as Gatorade) to replenish sodium and electrolytes.  Muscle cramps are a sure sign of lack of electrolytes.

2. Stay Cool - Try these tips to cool down your run before you get overheated.

Ice cube bandana: Place ice cubes along your bandana and roll it up like a taco. Tie the bandana around your neck for the cooling effect.

Shady course: On really hot days, pick a route that has more shade than sun, such as a park, lake, or trail run.

Time of day: Choose an early time between 6 and 9am or late time between 5-8 p.m. to do your run.

Dress attire: Be sure that your clothes are light and breathable. Choose loose fitting tops and shorts to avoid overheating.

For more reading on hydration and energy drinks, check out this New York Times article by Tara Parker-Pope.

Along with Anna’s expert training experience, DVD performances and affiliations, she is a running enthusiast, completing the 2009 San Diego Rock n’ Roll Marathon, 2007 & 2008 La Jolla Half Marathon, 2008 Carlsbad 5K and 2005 Boston Half Marathon. Check out more of her training tips at www.bridalbodiez.com.