Kids Running - Adirondack Sports & Fitness

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8 Adirondack Sports & Fitness NUTRITION WOMEN’S HEALTH INITIATIVE STUDY Staying on Track with Healthy Eating after Reading these Results The headlines are big but the message has been very poorly brought to the consumers. If you’ve read the newspapers and heard the news in February this is what you would have heard: 1) According to the latest clinical trial results from the Women’s Health Initiative study, a low fat diet does not significantly reduce the incidence of breast cancer, heart disease or stroke, nor did it reduce the risk of colorectal cancer in healthy postmenopausal women, and 2) Calcium and vitamin D supplements in healthy postmenopausal women provide a modest benefit in preserving bone mass and preventing hip fractures in certain groups including older women but do not prevent other types of fractures or colorectal cancer, according to a major clinical trial in the Women’s Health Initiative. The first trial on low fat diets consisted of 48,835 women aged 50-79 at trial enrollment and were followed for an average of 8.1 years. The study only focused on reducing total fat. Women in both groups started at 35 to 38 percent total fat. By the end of the first year, the low fat group averaged 24 percent of calories from fat but did not meet the study goal of 20 percent. At year six the low fat group was consuming 29 percent of calories from fat. The comparison group averaged 35 percent fat in year one and 37 percent at year six. The low fat diet group also increased their consumption of fruits vegetables and grains. We know too much about foods now to think that just a reduction of total fat would and could make a big difference all by itself. It is the type of fats we use, not only the amount that make a difference. It is whole grains and less processed grains that count. It is the amount and color choices of fruits and vegetables, and not just eating fruits and vegetables that matter. The key is more nutrient dense whole foods and less candy, white flour, sugar, processed carbohydrates and fats, and soda. And now we also know that C-reactive protein, a component of the blood that is an indicator of the amount of inflammation, is also a tool used to indicate the risk of disease. Diet may play a part in reducing this risk. The biggest problem with this study is that participants did not make significant KAYAKS & CANOES Sales • Rentals • Lessons • Tours Great Selection of Accessories & Paddlewear for the Enthusiast • Sprayskirts & Cockpit Covers to Fit Most Brands • Car & Truck Racks 2123 CENTRAL AVENUE (RTE. 5) COLONIE, NY · (518) 346-3180 4.25 MILES WEST OF NORTHWAY EXIT 2W OneWithWater.com by Sabine Weber enough changes to promote the results that I believe they could have been seen with diet alteration. The participants had numerous sessions with a dietitian, but changes made were not profound enough to make a difference and really think past a low fat diet. Another big problem with this study is that it did not control the type of fat used by the participants. In short, participants were allowed to eat any type of fat they desired, so long as the amount of fat they ate fell within the required limits. There was no comparison made between good fats and bad fats. The lower fat group could have received much of their 29 percent from processed fats providing trans fats and saturated fats. There was no emphasis on using beneficial fats from fish, nuts and seeds, flax and certain vegetable oils. All well promoted to reduce disease. Phytochemicals in foods are now better researched and recognized as being beneficial to control disease. (Refresher: phytochemicals are plant chemicals which protect the plants against damage from oxygen radicals, a viral attack, harsh weather and improper handling, and which may act similarly in the body by blocking cancerous substances, protecting the body against cell damage from oxidation and stopping tumor growth.) The increase in fruits and vegetables in the study was only an average of 1.1 servings per day per person. Adding a large apple or banana a day could have made this difference insignificant. This is not enough if you are looking at overall decrease in disease. Many organizations now recommend more fruits and vegetables than we once thought. The “five-a-day” program that suggested eating five helpings of fruits and vegetables daily is now recommending five to nine a day. The emphasis should be to increase the intake of fruits and vegetables with deep rich colors like orange, blue, red and green, since plants with these colors all have phytochemicals that are linked to reducing heart disease and cancer. In this study, the increase in grains was only 0.5 servings per day on average for participants. This could have been half of a slice of whole grain bread or one-quarter cup of oatmeal a day, also not a significant change. It is not about only reducing total fat anymore or even reducing fat selectively, alone, and everyone should be getting away from thinking that only a low fat diet or changing one component of an entire diet is going to make significant changes. There is already research on the DASH eating plan and the Mediterranean style diet in the reduction of disease. The Dean Ornish program to reduce coronary artery plaque build up is extremely low in fat but it is coupled with an extremely healthy diet along with a full lifestyle change. This program has positive results. In the second trail of 36,282 postmenopausal women from ages 50 to 79, the calcium Vitamin D group received 1,000 milligrams of calcium carbonate and 400 international units of vitamin D and the other half received a placebo. The calcium vitamin D trail had a one percent higher hip bone density for women taking calcium and vitamin D as compared to placebo. However a very positive finding is that women who were most compliant at taking calcium supplements experienced a 29 percent decrease in hip fractures, and women 60 and older had a 21 percent reduction in broken hips. These results alone are enough to conclude that these supplements make a difference. But, the group that was compliant with supplements may also have been complaint with exercise and proper nutrition – other key components on bone health. We also know much more about bone health to think that calcium and vitamin D alone are going to have a significant change in bone health. The key word is alone because both nutrients are extremely important, you can’t make bone without calcium and you can’t absorb calcium without vitamin D. We know that other nutrients are important like magnesium, phosphorus, boron and Vitamin K. Again this points to balanced diet, diets high in fruits, vegetables, whole grains, beans, nuts and seeds will be high in other nutrients needed for bone health. Most research on osteoporosis and bone density is coupled with weight bearing activity which has also been shown to increase bone mass in research. Other lifestyle factors that affect bone density are cigarette smoking, alcohol intake, medications and body weight. Delmar’s Best Kept Secret… Delaware Ave, Delmar A Mediterranean & American Affair Intimate Casual Dining Innovative Entrees • Sensational Salads Lamb & Chicken Kabobs • Seafood Falafels • Hummus • Beer & Wine Chef/Owner: Joseph Solimon Serving Lunch & Dinner Call for hours (518) 439-8800 OPTIMAL EATING PLAN EXAMPLE 2,354 total calories. 109 grams protein, 340 grams carbohydrate, 70 grams fat, 1,228 milligrams calcium, 126 milligrams cholesterol, 9 grams saturated fat, 28 grams monounsaturated fat and 28 gram polyunsaturated fat. Caloric breakdown: 18 percent from protein, 56 percent from carbohydrate and 26 percent from fat. BREAKFAST 2 tablespoons blackstrap molasses 1 cup oatmeal 1 cup blueberries 2 tablespoons flax seeds 1 cup organic skim, soy or nut milk LUNCH 3 ounces grilled tuna or tuna salad 2 cups chopped yellow and red bell peppers olive oil vinaigrette 1 baked sweet potato 1 cup fresh melon salad DINNER 1 free range organic chicken breast with rosemary 1/2 cup black eyed peas 1/2 cup wild rice roasted onions or garlic 2 cups spinach salad olive oil vinaigrette 1 cup fruit sorbet This study is old news for most nutritionists and other healthcare providers that are up on the latest information that diet and foods can really make a difference. It is unfortunate that information has been delivered by the media in a manner which allows people to simply think low fat diets don’t work or that calcium won’t prevent bone loss. It is the entire diet as a whole, along with lifestyle factors, that makes a difference. To learn more about these topics, visit: American Dietetic Association: www.eatright.org; Women’s Health Initiative: www.nhlbi.nih.gov; Current Recommendations of Eating Patterns for Heart Health: http://emall.nhlbihin.net; DASH Eating Plan: www.nhlbi.nih.gov; and Bone Health and Osteoporosis: www.niams.nih.gov. Sabine Weber,MS,RD,CDN,is a registered dietitian and certified nutritionist. Sabine is the owner/operator of Adirondack Nutrition Consulting and Bean’s Goods Natural Foods in Lake Placid. She enjoys running, biking, kayaking, skiing, snowshoeing, hiking and climbing. A Better Way to Dine Out Eat the Mediterranean and Asian way at these fine restaurants � Take Your Taste to a Different Place! Mediterranean Cuisine at its Best • Featuring vegetarian & healthy food selections • Serving lunch & dinner on our outdoor deck • Classical guitarist every Fri & Sat 6-9pm ★★★★ Rated Best Mediterranean Food by Metroland 1736 Western Ave, Albany • 452-6342 Open Mon-Sat ‘til 9pm • BFSrestaurant.com The Center for Preventive Medicine, Prime Care Physicians, P.C. • Dr. Paul E. Lemanski, Director The Heart Healthy Restaurant Program is a union between the medical and culinary fields to improve heart health by identifying the most heart healthy menu choices at select area restaurants. For a list of participating restaurants and their menus, visit www.CenterForPreventiveMedicine.com.
www.AdkSportsFitness.com March 2006 9 COMMUNITY It was exactly 5:30 am when my alarm clock went off. Ray Charles woke me from my slumber. For me, there are very few things in life worth waking up for in the wee hours of the morning. This January day was the exception. This was no ordinary day, but the one we had been planning for months. It was the Alpine Sports Shop’s “Chicks on Sticks” all women’s ski trip. By 6:30 am, my ski gear loaded in my car, I was driving into the parking lot of the Alpine Sport Shop in Saratoga Springs. In anticipation of the others that would fol- Golden Arrow E UROPEAN S TYLE & AMBIENCE Get in shape and feel good about yourself! Health and Fitness Club • The best health club rates in Lake Placid • No yearlong contracts to sign! • Monthly, 3-month and 1-year rates • Discounts for singles, couples and students TAKE ADVANTAGE OF OUR AFFORDABLE RATES! BRING IN THIS AD FOR 1-DAY USE OF OUR FITNESS CLUB FREE OF CHARGE Racquetball Membership Easy to learn, fun to do • Burns calories • Builds muscle • Great for tension • The only racquetball court in Lake Placid! WALK-IN/1-TIME PLAY, 10-PLAY AND 6-MONTH MEMBERSHIPS AVAILABLE CALL FOR INFORMATION AND COURT TIMES 150 Main Street, Lake Placid (518) 523-3353 www.golden-arrow.com low, Jack Hay, the shop co-owner, and the guys were ready to park cars and help with the gear. Upon entering the shop, I was greeted by the smell of coffee and doughnuts, and the friendly smiles and warm embrace of co-owner Cathy Hay and her daughter (and my co-worker) Julia. The women began arriving in pairs and in groups of three and four. The women met each other with hugs and laughter. The energy was electric. We surprised them all with goody bags. The pink T-shirts that we gave them were donated by the Adirondack Trust Company bank SpitFire See The Light Carries Easily • Paddles Superbly PlacidBoats.com • 518-524-2949 263 Station St • Lake Placid Some of our 2006 skills courses for adults and teens: • YEAR-ROUND ADULT AND YOUTH PROGRAMS • WILDERNESS SURVIVAL CLASSES AND TRIPS • ANIMAL TRACKING CLASSES AND EXPEDITIONS • WILDERNESS FIRST AID TRAINING • INDIVIDUAL SKILLS TRAINING • PRIVATE GROUP TRAINING AND EVENTS in memory of Laurie Schmidt. There were skiers of all levels and ages, some fairly new to the sport, and those whose earliest childhood memories were on the slopes. This women’s ski trip has grown in popularity and numbers, from 32 women four years ago to 110 women this year. Our enthusiastic bunch known as Chicks on Sticks filled two buses with skiers, snowboarders, equipment and anticipation. Collectively we shared a passion and our day of skiing was part of a larger plan. Our destination was Bromley Mountain in Manchester, Vt., for “Moms’ Day Off” a Training people in the art of tracking and survival. From sharing how Native peoples used the natural world to survive, to showing you how you could survive in the woods today, Wilderness Skills can take you on the adventures of a lifetime. For a list of courses and adventures visit or call: www.ndakinnacenter.org • (518) 583-9980 23 Middle Grove Road, Greenfield Center, NY 12833 (2 miles north of Saratoga Springs in the Adirondack foothills) Ndakinna (pronounced en-dak-enna) is Abenaki for “Our Land” Chicks on Sticks 2006 by Terri-Lynn Pellegri � “CHICK” WITH PINK RIBBON. VIDEO CAPTURE BY MICHAEL MARTIN yearly event wherein all of the proceeds from our lift ticket sales, as well as other women that participated, were donated to the Susan G. Komen Breast Cancer Foundation, a not-for-profit organization raising money for breast cancer education and research. Among our eclectic mix of skiers were survivors, women undergoing treatment and one friend who had just been diagnosed. It was a daunting fact that most all of the women there either had a mother, a sister, an aunt or a friend that had been through a battle with breast cancer. Being a breast cancer survivor myself, I felt empowered by the energy of our group of women and our intentions. Our mission was to celebrate the day, raise some money for a really great cause – and ski like crazy! During our bus ride, the weather looked very promising with crystal clear blue skies, after many gray days. A ski movie was playing, with no sound of course, because there was much conversation and catching up to do. We were on our way! At about 9:20 am, we had already passed through Manchester Center and we were making our way up the last stretch before reaching the ski area. Sitting in the front seat of the bus, I caught the first glimpse of the mountain and it looked beautiful. “Vermont’s Sun Mountain” was shining! Bromley Mountain is a classic ski area. With its southern exposure, comfortable environment and over 70 years of hospitality, it is a must ski for anyone that has not had the pleasure. It is one of my personal favorites. SARATOGA’S SKI AND SNOWBOARD HEADQUARTERS Rossignol ❄ Salomon ❄ Burton ❄ Volkl ❄ Tecnica ❄ Nordica ❄ Arbor ❄ Since 1941 SEE CHICKS ON STICKS 2006, 22 � ❄ Marmot ❄ Obermeyer ❄ Spyder ❄ Snow Angel ❄ Hot Chillys ❄ Under Armour ❄ K-2 399 Clinton Street, Saratoga Springs • next to Skidmore College • 584-6290 Hours • M-F 9:30-8, Sat 9:30-5, Sun 11-5 www.alpinesportshop.com Jim Bruchac, left, Director of Wilderness Skills &Adventures and nationally recognized animal tracker and wilderness survival expert, with Dr. James Halfpenny tracking grizzlies in Yellowstone.
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