What I’m doing: Not sure yet. Probably tonight's Federal Hill run, at the very least.

Why: I'm tempted to drag myself out of bed and cheer for some friends doing the B&A trail races next weekend. Then again, I'm tentatively scheduled for 24 miles the day before, so I might just phone it in and bring brownies to our next training run. We'll see.

What else I recommend: A lot of people will simply want to recover from last weekends club challenge. For those who don't, there are a couple of pretty distance-heavy options in the RASAC and Seneca Creek runs, along with the first hint of the spring season for shorter races (WRRC prediction run, Get Pumped for Pets, etc -- see links on full list below).

Other options:

Weekday options - ESRC daily runs (Salisbury area), BRRC Group runs at Goucher, Rockville All-Comers Group Fun Run, Walking program in Glen Burnie,
Next Step Hibernation to 5K Training Program, Open track workouts, Monday runs at Cross Street Market, NCR Trail Snails training run, PG Co. early morning runs, Pacemakers morning runs

Saturday - Family nature walk,
Seneca Creek Trail Marathon and 50K, Oak Ridge Park Trail 3M, Greenway Marathon, PG County Saturday runs

Sunday - Family nature walk, B&A Trail Marathon & Half Marathon, HCS Operation Iceberg, Group runs at McDaniel, Get Pumped for Pets 5K/10K, RASAC 2011 20 & 11 Mile Runs, Salisbury Tim Kennard 10 Mile River Run & 5K Run, WRRC 4 Mile Predicted Time Run, BAH3 Hash #1204, PG County Sunday runs

What did you do last weekend? Leave a comment or upload race photos here.

Posted by Patrick Maynard at 11:16 AM | Permalink | Comments (0)
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Just as another cold and icy day this week left me with no inspiration to head for the gym, inspiration arrived. The AARP magazine -- yes, the one from the organization for people age 50 and up -- has a piece about the benefits of exercising as we age.

The article includes a fair share of aging medalists who train and still compete. But beyond that, it points to studies of adults who exercise -- and that can be running, playing tennis, swimming, anything that's physical activity. Those show that some of what we've come to think of as inevitable debilitating effects of aging aren't all wrapped up in growing older.

Studies that compared sedentary adults to those who exercised showed that being a couch potato apparently is a huge risk factor for declines in strength, endurance, aerobic capacity and muscle mass in people approaching middle age and beyond.
The people who were fit -- not surprisingly, their aerobic capacity had declined by half as much as in the sedentary middle agers.

For me, that's inspiration to watch tv while I'm on the elliptical instead of on the couch.

To read the article, click here

Posted by Andrea Siegel at 6:00 AM | Permalink | Comments (6)
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Congrats to Dianne -- the Go Caddy goes to her.

Dianne told us that she had fallen not for a high-tech or new-fangled or high-priced accessory, but for a visor.

Keeps the sun out of her eyes, isn't as constricting as a hat. And now, a bag to go with it.

Posted by Andrea Siegel at 2:17 PM | Permalink | Comments (1)
Categories: Apparel, Newbies
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Here's Kevin, who did a lot better than I did when it comes to cake around the office the past week:

Weight 270. I didn’t lose a pound this week and I know why. No, this isn’t going to be a psychiatrist's couch moment or my top 10 reasons why I didn’t lose weight this week. No excuses, no complaints. I just didn’t get it done.

Several weeks ago, I wrote, “The only person that can stop me from losing weight is ME.” I never wrote a truer statement.
 
My normal schedule is to work out six days a week, but last week I missed three days. I just didn’t do it. I tried to make up for the days I missed by working out twice as hard. Note to self: Don’t ever try that again are you trying to kill me? OK, I got that out of my system.

Posted by Sarah Kickler Kelber at 2:29 PM | Permalink | Comments (0)
Categories: Fitness Challenge
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Here's Steve:

Week 7 –  I just got home from a week on the road, a trip that was long, fun and blessed with good weather and the first baseball of the season.  For my birthday, my wife had presented me with one of the best presents ever.  She flew me to Louisville to hook up with my best friend – who is also our son’s Godfather – and then we drove down to Atlanta, where our son’s college baseball team opened its season.
 
A boys’ weekend in the south presents all sorts of temptations for anyone, much less someone like me trying to lose weight and raise my fitness level.  But I feel I did pretty well. I managed to get my workout in every morning except the final day when I chose to sleep in a little longer before the final leg of our drive home.  Breakfasts most mornings were melons and bran cereal.  Most lunches and many dinners were salads, although I did eat a couple of ballpark hot dogs.  The worst thing I ate was some dinner pizza on the first night of the trip. 

Posted by Sarah Kickler Kelber at 2:20 PM | Permalink | Comments (0)
Categories: Fitness Challenge
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I'm posting this week's fitness challenge reports for Leeann, who is again swamped. (Hey, have you noticed all the awesome video around the site? That's thanks in large part to her -- and Kevin and Steve, too, among others) Anyway, here's my report:

I was shocked to weigh in this week at 158.4, another 1.2 down since last week. Weirdly, that’s two weeks in a row of inconsistent eating and exercise and a whole lotta stress, and two weeks in a row of my biggest losses.

I’m certainly not complaining, but it’s a little tough to stay motivated when mediocre effort is yielding better results than more concentrated effort did.

But I know that even though weight loss is a garbage in-garbage out scenario, the scale isn’t a perfect reflection of what’s going on with my body; it’s just one aspect of a much bigger picture. So last night I refocused (at least a little) and did my most intense workout in several days. And after one of us in my house finally had time to go to the grocery store on Monday (Note: That’d be the one of us who actually had the day off), I brought my lunch and snacks today.

Posted by Sarah Kickler Kelber at 2:10 PM | Permalink | Comments (3)
Categories: Fitness Challenge
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A couple weekends ago, my wife and I packed up our dog and headed to Philadelphia. I ran a race, but we also spent some time checking out the tunnel system under the city, known as the Philadelphia Concourse. I was reminded of that yesterday evening on my way home, as I wished for a tunnel that would take me under certain still-icy stretches of Baltimore's street grid.

I won't get that wish anytime soon, but I can at least write about what I learned in the concourse.

When walking in the tunnels on our Philly trip, I initially posited that they might form an interesting route for people seeking winter exercise -- sort of like mall walking. Here's a map of some key spots where we stopped on our walk (with direction of travel roughly clockwise, starting in the south -- you might have to zoom in):

View Philadelphia concourse - key stops in a larger map

While there is indeed a thriving mall integrated into the system, along with a very nice train station, I wouldn't advise using the general tunnel system as a leisurely strolling area, nor even a place for jogging. You might save yourself a runny nose or two during cold months, but the lack of sunlight isn't worth it: With a few exceptions on the map above, the tunnels are grim and depressing.

That said, the lack of life underground might actually be a good thing for the city. A common idea in planning circles these days is that pushing people out of enclosed walkways and onto the street level keeps foot traffic heavy for local shops, which in turn keeps neighborhoods strong.

In addition to the critiques, I've heard some good things about these systems, especially in northern climates, where it truly can be too cold to walk. (Have a favorite place to exercise indoors? Leave a note.)

In any case, the giant, grade-separated pedestrian system in Philadelphia, encompassing both strengths and flaws, is about to grow again, albeit not underground: The Pennsylvania Convention Center, which is hooked into the system via the old Reading Terminal, is putting the finishing touches on a new extension along what was previously two blocks of Arch Street. The wing opens March 4.

See full photo

Posted by Patrick Maynard at 1:21 PM | Permalink | Comments (0)
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Each week a nutritionist from the University of Maryland Medical Center will provide a guest post on healthy eating. Have questions or ideas for future topics? Email healthsci@baltsun.com. This week, Ellen Loreck (pictured) weighs in on bone health.   

Is Vitamin D the wonder vitamin? Is it the cure all for cancer, heart disease and the flu? The verdict from the scientific community is not in yet. What is known is that the combination of Vitamin D and calcium play an important role in bone health and other body functions. Below are some frequently asked questions. For more information, visit the National Institutes of Health fact sheets on calcium and Vitamin D.

How can calcium and Vitamin D improve my health?

Calcium is a mineral. Your body needs it to maintain strong bones, to carry out nerve and muscle functions, and to release hormones and enzymes that affect almost every function in you body.

Vitamin D is a nutrient that enhances calcium absorption, which, in turn, improves bone health and plays an important role in most body processes. In addition, Vitamin D is needed for proper nerve and muscle function, and for your immune system to work at its best. You can get Vitamin D from food or your body can make Vitamin D from sunlight.

Over the long-term, if you don’t get enough calcium and Vitamin D, you can increase your risk of osteoporosis and bone fractures.

How much do I need?

Calcium

The Recommended Dietary Allowance (RDA) for everyone 19-50 years of age is 1,000 milligrams (mg)/day. Women ages 51-70 need 1,200 mg/day, and everyone 71 years and older needs 1,200 mg daily. As we get older, our body has a harder time absorbing calcium.

Vitamin D

The Institute of Medicine recently updated Vitamin D recommendations after an expert panel completed an extensive review of studies. Adults in the 19-70 year age range should strive for 600 International Units (IUs) of Vitamin D per day. Everyone who is 71 years and older needs at least 800 IUs. If you want to know your blood level of Vitamin D, ask your doctor if a test is right for you.

Posted by Kim Walker at 6:00 AM | Permalink | Comments (3)
Categories: Nutrition
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Registration for the Baltimore 10-miler opens March 1st at 10 a.m, according to an e-mail that I received today. 

The race, which will be held June 18th, starts and ends in Druid Hill Park, near the zoo, and takes runners around Lake Montebello.

I can't say what this race is like, because I ended up deferring my registration last year. Anybody else run it and have any thoughts? My impression is that it's a pretty hilly 10 miles.

The race is put on by Corrigan Sports -- the organizers behind the Baltimore and Frederick running festivals.

The e-mail was a reminder to me that it's time to get in gear and start training! I was much more excited out ramping up my running when we had a few warm-ish weekends. Now that it's cold and snowy again, I'm thinking of staying indoors until April.  

Posted by Anica Butler at 4:56 PM | Permalink | Comments (1)
Categories: Running
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Registration for the Marine Corps Marathon begins tomorrow, Feb. 23, at noon.

The race site's registration page currently links to sister events. While it doesn't have the prize purse of Boston, New York or Chicago -- nor even Baltimore -- the MCM is one of the largest races in the country, and with that in mind, I would plan to sign up quickly if you want a spot.

These things have tended to go quickly in recent years.

Boston closed in a matter of hours last fall, and while I wouldn't necessarily predict that, I'll be curious about how folks' registration attempts go. Leave a comment and let me know about your experience with the process.

Posted by Patrick Maynard at 3:40 PM | Permalink | Comments (0)
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National Eating Disorder week started Sunday, so this is a little late, but thought it'd still be good to let people know that the The Center for Eating Disorders at Sheppard Pratt will be holding free events, including free and confidential eating disorder screenings all week long.

All of the events are free, but pre-registration is recommended to reserve a space. To find a listing of events, check out the center's website.

Posted by Anica Butler at 6:30 AM | Permalink | Comments (1)
Categories: Nutrition
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What I’m doing: Probably just distance training this week -- no races likely.

What I recommend: If you're able to somehow squeeze yourself into the club challenge in Howard County -- see the link after the jump -- it seems to be the big event for the coming weekend. It's officially full. Good luck.

Full list of options:

Weekdays - Group runs at Goucher, Rockville All-Comers Group Fun Run, Glen Burnie daily walking program, CCR weekday training programs, HCS Hibernation to 5K - 2011, Open track workouts, MPSSAA indoor finals, Monday runs at Federal Hill, PG Co. weekday runs, Salisbury/ESRC weekday runs, MCRRC training runs, Saturday bagel runs in Howard County, Baltimore Pacemakers training runs

Saturday - Francis Scott Key 5K, Hashawha Hills 50 km Trail Run, Newton fun run trial (Timonium CCR location), Patuxent River Trail 10K, NCRTS Saturday runs on the NCR trail

Sunday - Howard County Striders RRCA Ten Mile Challenge (registration full), Group runs at McDaniel, BAH3 Sunday runs (very mildly blue-tongued link), MCRRC training runs

What did you do last weekend? Leave a comment or upload race photos here.

Posted by Patrick Maynard at 10:20 AM | Permalink | Comments (5)
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This is me walking from car to gym: I dig into a jacket pocket and pull out my earbuds, and if I'm lucky, only a grocery receipt, pen and parking pass tangled in the wires fall out in the parking lot.

Walking the dog, I have so much stuff in my pockets and hands that I wish fanny packs would make a comeback.

So when the Go Caddy arrived in Exercists-land, I took this thin little lightweight tote with pockets and water bottle holder for a test run.

It's the creation of a Florida woman who found regular gym bags too big, but without one, she got her exercise bending down in her Y's parking lot to retrieve everything she dropped.

My take: It's roomy enough for my gym needs. With keys, tissues and cell phone inside, the rubber-backed microfiber squashes small enough to fit in the junk bin of the treadmill -- or, with water bottle, stand in it. A small towel will fit inside.

It's also good for a walking the dog. Multiple compartments let me organize plastic bags, letters, cell, etc. and sling it over my shoulder. That would probably translate to short easy hikes. I like the security of a Velcro-close pocket, though I could go for a zipper on the pouch. I don't need the key clip.

A nod to the water bottle sleeve -- removable so the inside of the bag doesn't stay damp and gross. It's about $20 at the Go Caddy site and other retailers including Amazon.com

We've all found special fitness and sports accessories that we've come to rely on. Tell us about yours and we'll toss your name in the Go Caddy for a chance to win it.

Here's how Vicki Forster developed the Go Caddy:

Several years ago, she sewed a pouch for her own gym use. "As soon as I went to the gym with it and everyone saw it, they said where did you get that, can you make me one," she told me.

By the time she'd made about two dozen, someone suggested she patent it. She refined it, made different versions for different uses, but then last year settled on a single multi-purpose one that she says is versatile enough for travel. So far, she's sold about 20,000.

Posted by Andrea Siegel at 6:00 AM | Permalink | Comments (6)
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Maryland head track coach Andrew Valmon has been submitted as the most likely leader of the U.S. men's team in London, according to Reuters. From today's earlier story on Valmon's nomination:

Collegiate coaches Andrew Valmon and Amy Deem have been selected to lead U.S. athletics teams at the 2012 London Olympics, USA Track and Field (USATF) announced Thursday.

Maryland's Valmon will coach the American men and Miami's Deem will direct the women.

Read the full story here>>

The Maryland coach since 2003, Valmon has prior international-level experience as head of the 2010 U.S. men's world indoor championships team. He also worked as an assistant coach in the 2009 outdoor championships and had previously served in a relay coach role for USA Track & Field, according to the University.

The nominations by USA Track & Field, still need approval from U.S. Olympic Committee's CEO Scott Blackmun, Bloomberg reports.

Posted by Patrick Maynard at 4:37 PM | Permalink | Comments (0)
Categories: Running
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Where he walks: I ran into Steve Mellott walking with his Chocolate Lab on a stretch of the C&O Canal trail just south of Williamsport, near Hagerstown. He doesn't always stick to the same stretch; the area near Fort Frederick is his favorite.

Age: 46

What he does: Trucking, maintenance and repair work

Where he lives: Mellott has his home on Falling Waters Road, a rural area about a mile from the portion of the trail on which we were walking. The road roughly follows a westward bend of the Potomac River.

What's the routine? He tries to walk on the towpath every day.

While walking: The towpath provides both socialization and a time to think. Mellott says he sees certain people regularly, and that even animals can become familiar: Eagles nest under a nearby bridge, and a woman near the path raises goats.

Training for: Recovery. Mellott severed part of his lower leg recently. He now walks with a persistent, comfortable-looking stride, but he says the injury created some occupational problems.

Know someone with an interesting walking or running routine? Leave a comment or shoot me an e-mail. If we feature the person next month, you'll get your choice of a SilverSport antimicrobial towel or the book "Long May You Run" by Chris Cooper.

Posted by Patrick Maynard at 1:47 PM | Permalink | Comments (0)
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If you're in the market for new spring workout clothes, and you're a woman, surely a sports bra is on your list (sports bras should be replaced often, I've learned).

The Washington Post had a story this week on sports bras -- what to look for, how to make sure they fit, and suggestions for a few good ones.

The article has a cute title: The sports bra: Your No. 1 supporter.

I found the article informative, but I had one quibble: every time I read a story about sports bras, or reviews of sports bras on retail websites, someone always brings up "the dreaded uniboob."

I have been wearing sports bras since middle school, and I have to say, I have no idea what uniboob is, nor do I know why it's so dreaded. Is this seriously a real problem? Or is it a marketing thing?

Posted by Anica Butler at 12:35 PM | Permalink | Comments (11)
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Weight 270. I have lost another 1½ pounds, for a grand total of 18 pounds.

I’m maintaining part of my diet, but I’m starting to notice that I’m not eating as many vegetables as in previous weeks. But the part that I’m still most proud of is my boycott of fast food.

I have found many advantages to eliminating fast foods in my diet, but only one disadvantage.

Advantages:

• Fast food may lead to insulin resistance in some people, and this could be the beginning signs for type 2 diabetes.

• Many fast-food items are high in sodium.

• If you look at the amount of calories in a typical fast-food meal, it would be the only meal you would need for the day. And eating one meal a day is very unhealthy.

• I find by eliminating fast food, I don’t eat in my car. So I vacuum the car less.

Disadvantage:

• I no longer have an endless supply of restaurant napkins in my glove compartment.

As for working out in the morning, I’m maintaining my routine with P90X. I’m able to finish some of the DVD’s, but not all.

In my job at The Sun, sometimes you get to attend events that make you think about how much you enjoy the work that you do. I went to the unveiling of a cutting-edge innovated lab at Under Armour in Baltimore. No, I’m not excited about a ribbon cutting ceremony; it was the special appearance by an elite UA athlete. I got a chance to meet George St. Pierre, a mixed martial artist that fights in the UFC. This guy was 190 pounds with not an ounce of fat. That gave me something to shoot for over the next several months. Looking at St. Pierre, I now can see the end results.

OK, I can at least dream.

Posted by Leeann Adams at 1:59 PM | Permalink | Comments (3)
Categories: Fitness Challenge
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From Sarah: What a week. The past few days have been emotionally stressful and extraordinarily busy, not a fantastic combination. My eating choices suffered (too many restaurant meals, among other things), and I missed a couple of workouts too.

Weirdly, I still find myself down 1.2 pounds -- at 159.6 -- and into the 150s, which is exciting. That said, my body is often a few days behind, so I’m not celebrating too much just yet.

I learned a big lesson this weekend: I have to build cooking into my schedule. My husband was gone at drill, and I crammed a ton of errands into Saturday and Sunday (thanks to a mostly compliant toddler), but not grocery shopping or cooking. The result is I don’t have leftovers for easy work lunches and I’m running out of grab-and-go snacks, too. I’ll have to take care of that some evening soon.

I have to give my husband a huge shout-out: He does most of the cooking in our household, and he has been extremely supportive, seeking out new healthy recipes to try and helping me make time to work out. But he’s mobilizing in a few weeks and will be gone for the better part of a year, so I have to start now to figure out how to fit food and fitness into my changing schedule. For a long time, when he’s been gone for drill or training, we just play catch-up early the next week or the next weekend, but obviously that’s not going to work for a deployment.

So that is where my head is at this week: Trying to reprioritize my solo-parenting weekends, trying to picture what the months ahead will bring, and trying to figure out how to make it all work and still take the best care of all of us without making myself crazy.

Weight: 159.6 (-1.2 from last week)

Starting weight: 167

Height: 5-foot-4

Posted by Leeann Adams at 1:54 PM | Permalink | Comments (0)
Categories: Fitness Challenge
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From Steve: Week 6 – Dropped 1.5 pounds and am down to 246.5, which makes an 11-pound loss since the first of the year. Lots and lots of salads this week, which was good because the veggies are an important component of my program. Plus it wasn’t too hard since I loaded them up with toppings – mostly healthy – so that they filled me up. The things that wound up riding atop my greens included chicken, cheeses, raisins, nuts and eggs. I tend toward an oil-and-vinegar dressing most of the time but opted for blue cheese with two of the meals. I probably could have cut a little fat from the toppings, but I’m satisfied with the outcome.

Good workout week, too. Another five days of treadmill work. It’s to the point where the workout has become so ingrained in my morning routine that I look forward to it. When I don’t walk, it has less to do with a lack of motivation or energy than with the likely good sense to give my aching knees and hips a day off to recover.

I’m about to face the biggest challenge to date. This week I’m flying to Louisville to hook up with a friend, then we’re driving to Atlanta to watch my son’s college baseball team open its season in a tournament. I’m very excited about the trip, but a little concerned about the effect of being away from home for a week and how disciplined I’ll be with both diet and exercise. I’ll file my next report from the road and let you know how it’s going.

Posted by Leeann Adams at 1:44 PM | Permalink | Comments (0)
Categories: Fitness Challenge
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Lance Armstrong says his professional cycling career is over, and this time he really means it.

A month after a lackluster finish in the Tour Down Under, Armstrong tells the Associated Press that he has no regrets about coming out of retirement in 2008 and trying for an 8th Tour de France win. "It’s been an excellent ride. I really thought I was going to win another Tour,” Armstrong said in an interview in Austin. “Then I lined up like everybody else and wound up third.”

Although his seven Tour de France victories constitute a record, Armstrong's career has been dogged by allegations of doping in his former US Postal team. He is currently being investigated by FDA special agent Jeff Novitzky and fresh allegations surfaced in Sports Illustrated last month.

 AFP photo

Posted by Jerry Jackson at 7:25 AM | Permalink | Comments (0)
Categories: Bicycling
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Each week a nutritionist from the University of Maryland Medical Center will provide a guest post on healthy eating. Have questions or ideas for future topics? Email healthsci@baltsun.com. This week, Amanda Tauber weighs in on vitamins.  

Minerals, vitamins and supplements are a huge market in the United States. With nearly 50 percent of all Americans regularly taking a vitamin each day, it is a business worth over $3 billion, according to the General Conference Nutrition Council. A vitamin is defined as "any of a group of organic substances essential in small quantities for normal metabolism, found in minute amounts in natural foodstuffs or sometimes produced synthetically; deficiencies of vitamins produce specific disorders." But what if you get enough nutrients from the food you eat? Do you still need to take a vitamin?

For a person who eats a well-balanced diet, a multi-vitamin may not be necessary since you are receiving all of your nutrients from your food. However, the average American diet is high in protein and fat sources, but tends to be lower in fruit and vegetable sources and thus has overall lower nutritional quality since many key nutrients are found in fruits and vegetables. Other instances where a multi-vitamin may be necessary are during pregnancy, in someone who has chronic poor appetite leading to decreased food consumption, and/or when certain food groups are restricted or eliminated.

Key Nutrients
Vitamins A, C, E are key antioxidants that our body relies on to fight off illness and infection. Liver is the most common source of vitamin A, followed by sweet potatoes, carrots and mangoes. Although not a problem in the United States, vitamin A deficiency is the world's leading cause of blindness in children. According the World Health Organization, deficiencies in this nutrient “increase the risk of disease and death from severe infections” and for pregnant women can cause night blindness and increased maternal mortality.

Vitamin C is another important antioxidant found mostly in fruits and vegetables. People who smoke tend to be at an increased risk of being vitamin C deficient since the free radicals from cigarette smoke deplete vitamin C, so these individuals may want to either eat more food sources of the nutrient or take a vitamin C supplement. Also, your body only uses what vitamin C it needs to function with excess nutrient being excreted from the body Some good sources of vitamin C include citrus fruits, strawberries, tomatoes, broccoli and green peppers.

Vitamin E deficiency is rare deficiency. Good food sources are nuts, vegetable oil and green leafy veggies.

Vitamin D has gotten a lot of publicity lately, since many Americans tend to be deficient. Vitamin D is synthesized by the sun's rays hitting our skin, but during the winter months when we're bundled up, how much exposure does our skin get? Vitamin D also has very few food sources, such as fatty fish, fortified milk and egg yolk. The Recommended Daily Allowance for vitamin D is 600 IU/day for adults and 800 IU/day for seniors older than 70. Individuals with kidney concerns may need additional vitamin D as seen fit by their doctors. Some multi-vitamins may not contain the total recommended amount for vitamin D, so extra supplementation may not be a bad idea.

Other nutrients commonly found in a standard multi-vitamin are iron, folic acid and calcium. Iron is important for oxygen transport throughout the body and is found mostly in chicken liver, oysters and beef. Iron supplementation is especially important in pregnant women, menstruating women and individuals on dialysis. Folic acid or folate is a complex-B vitamin that our body uses to create new cells and is needed during periods of rapid cell division (pregnancy and infancy). Due to its importance for prevention of birth defects like spina bifida and other neural tube defects, folic acid has been added to many breakfast cereals. Pregnant and lactating women should strive to make sure they eat enough food sources of folic acid or supplement their diet.

Calcium is important for overall bone health, and deficiencies throughout life can lead to issues like osteoporosis. Milk and dairy products are great sources, so supplementation may be needed only if enough of these products are not adequately consumed.

Although Americans can be known for eating large amounts of food, the types of foods that we choose to eat may not be full of nutrients are body needs to function properly. Some important nutrients to pay attention to are vitamin C for smokers, vitamin D for those of us not getting a lot of sun, and folic acid and iron especially for pregnant women. As with any new health regimen, be sure to talk to your doctor since some nutrients may interfere with certain drugs. Remember, eating a well-balanced diet can also help you achieve results of having an adequately nourished body.

Posted by Kim Walker at 6:30 AM | Permalink | Comments (1)
Categories: Nutrition
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What I’m doing: The Olney Country Road Race looks viable, if I'm up for a Sunday event.

Why: Last weekend's race started a bit late for my taste, at just after 10 a.m.. While I'm normally a big fan of the HCS afternoon runs, I like the Olney race's 8 a.m. start time.

What else I recommend: The GW marathon is a bit out-of-the-way for me, but it looks exciting: It's in its 50th year, so they must be doing something right.

Other options:

Weekdays - Rockville All-Comers Group Fun Run, Glen Burnie daily walking program, CCR 5K Training Program runs in Timonium,CCR half-marathon training runs in Clarksville, Open track workouts, Monday runs in Federal Hill, Group runs at Goucher, Weekday training runs in PG County, Salisbury weekday training runs, Montgomery County weekday runs, Baltimore Pacemakers morning workouts

Saturday - Calvert Cliffs State Park Trail 4M, CCR Fun Run in Bel Air, Frederick 5 mile training run, NCRTS Saturday runs, Rockville Needwood Par Four, Pilates for Runners demo, Howard County bagel runs

Sunday - 50th Annual GW Marathon, Olney Country Road Run, Howard County Striders Operation Iceburg 2M/5M, Group runs at McDaniel, RASAC Guyton Road Trail 5 Miler, Gunpowder Trail 5 miler, BAH3 Sunday runs (link content minimally spunky)

What did you do last weekend? Upload race photos here.

Posted by Patrick Maynard at 2:50 PM | Permalink | Comments (0)
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Spanish media is reporting that three time Tour de France champion Alberto Contador will have his one-year ban for failing a dope test lifted on appeal by the Spanish Cycling Federation.

Contador’s future has been in limbo since he tested positive for minute traces of the banned substance clenbuterol during the 2010 Tour de France.

Professional cycling's governing body, the International Cycling Union, will have a month to decide if they agree with the Spanish organization's decision.

update: Cycling News has an English version. According to a press release, Contador will start racing again tomorrow in southern Portugal in the Volta ao Algarve. 

Reuters photo by Andrea Comas

Posted by Jerry Jackson at 10:53 AM | Permalink | Comments (0)
Categories: Bicycling
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An area along the river-facing side of Philadelphia's Kelly Drive is known as Boathouse Row, and right on cue, a crew of men glided by as I did a belated warmup this morning for the Cupid's Chase 5K.

I was warming up at the last minute because, like the majority of my preregistered race-mates, I stood in line for a good 25 minutes before getting my race number. That's somewhat forgivable, since this was the event's first year, and the turnout was significantly higher than the slightly green organizers had expected.

Once the race started, the delay was forgotten. The run roughly parallels a piece of the route for the Philadelphia Marathon, following the Schuylkill River upstream from an area just behind the city's art museum, then turning around and backtracking along a wonderfully flat course.

Unlike the marathon, this event stayed off the street, following the Schuykill River Trail. That was only briefly problematic -- the largest group of runners tended to give the small lead pack a pretty good swath of space as they passed each other in opposite directions -- but event organizers should definitely look at the possibility of partially using a road lane next year to ease congestion.

Assuming that they do that and work out the registration bug, I can absolutely recommend this race next year for someone who wants to get out of town on Valentine's day weekend.

What are you doing this weekend? Leave a note to let us know.

About these posts: In a probably-doomed attempt to separate work and leisure, I'm hoping to avoid running most of the biggest local races: The Baltimore Running Festival, the Dreaded Druid Hills, etc.,.

This should allow me to cover these big events with the attention they deserve. When I take part in an event -- usually a smaller one, like the one you've just read about -- I may still post occasional thoughts, but these will not generally involve me running around with a pen and notepad, writing three-source, inverted-pyramid stories. Labeling my thoughts as perspective show them to be just that: A personal opinion, written during leisure time and not necessarily exhaustively researched.

Posted by Patrick Maynard at 12:53 PM | Permalink | Comments (1)
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More shopping and partying but less workouts, and all those weekends when I deserved to sleep late and spend no time at the gym -- I am paying for it now.

I slacked off big time. When I went to use the weight machines the other day for the first time in too long, I kept to my previous settings. Was that ever a mistake.

I was sore down to my pinkies afterward. And that is pretty sad, because even my regular settings are wimpy. And I had worked up to those.

Goes to show you how quickly muscles "forget" the routine. This weekend -- I do weights only on the weekend -- 5 lbs comes off on every machine. Maybe 10. I'm wondering how long it'll take to work back up to where I was.

Posted by Andrea Siegel at 6:00 AM | Permalink | Comments (1)
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If you're a fan of the symphony and a fan of running (*raising my hand*) this sounds like it could be a neat way to run the Baltimore Marathon -- or any of the other Baltimore Running Festival races -- and raise money to support the BSO:

By joining the Bolt for the BSO team, you will gain inside access to one of Baltimore’s cultural jewels, and your support will help the BSO reach over 350,000 patrons each season. Each runner is asked to raise a minimum of $500 (see website for details), and we will provide a tee shirt, a private tent with gear-check and food on race day, invitations to Bolt for the BSO events, a personal webpage and much more!

I found out about Bolt for the BSO on Facebook.

Posted by Anica Butler at 1:42 PM | Permalink | Comments (1)
Categories: Running
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Here's Kevin:

Weight 272½. That’s right, I’m counting the half-pound as well. I feel like a 6-year-old kid, when they correct you about their age by saying, "I’m 6½" and not just "6." I’m starting to realize that I need to work harder on my diet. I should have lost more weight by now.
 
If you are not losing weight at the rate you would like, it has to be one of two things. Either your intake (the amount of calories you are consuming) or your output (the amount of calories you’re burning).
 
I believe in my case it’s the intake. I have dramatically changed my diet by eliminating fast food and breads. But I need to change the portions of my meals. Spread them throughout the day and not fall back into the three meals-a-day routine.

Posted by Sarah Kickler Kelber at 1:15 PM | Permalink | Comments (1)
Categories: Fitness Challenge
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Here's Steve:

Week 5 - I finally broke through the 250-pound barrier this week, with a weigh-in of 248.  That’s a two-pound drop for the week and 9.5 pounds lost since the challenge began.

This week I also saw Dr. A. for the first time since we started the challenge.  I was a little unsure how she would react to this since I hadn’t consulted her before beginning.  Back in 2003 when I did the Atkins Diet, I saw her a couple of months into the program after I’d lost about 30 pounds.  She was happy about the weight loss, but a little freaked out when I told her I was doing Atkins.  However, all my levels were good and that somewhat mitigated her reaction.  This time when I explained that the approach was little more than behaving myself – cutting out junk foods, limiting portions, eating more veggies and fruits, drinking lots of water, not eating late at night and getting more exercise – she was fully on board.

She said a nice, gradual weight loss is preferred, especially if accompanied by constructive behavioral changes.  She also suggested “incentivizing” the weight loss to help keep me motivated.  In other words, if I hit pre-set targets, do something nice for myself.  Back in 1985 when I quit smoking, I did a similar thing by buying a coat with money I’d saved by not buying cigarettes.  It worked great.  I’m not sure I can set a similar financial target, but the idea is intriguing.

This was also “measurement week.”  I hadn’t pulled out the tape since before we started the challenge, but the results were about what I expected.  I’ve been feeling the effects of the process in the way my clothes fit, especially around my legs and chest and the updated measurements bear that out.  My pants are still a little snug around the waist, but perhaps as I churn down through the 240s that will start to change, too.

WEIGHT – 248
CHEST – 46 (-3)
WAIST – 42 (same)
HIPS – 45 (same)
UPPER ARM – 13.5 (-.5)
FOREARM – 11.5 (-.5)
THIGH – 25 (-2)
CALVES – 17 (-1)

Posted by Sarah Kickler Kelber at 12:55 PM | Permalink | Comments (1)
Categories: Fitness Challenge
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Leeann is swamped today, so I'm helping out by posting the fitness challenge updates. And I'm taking advantage and posting mine first! Leeann and I were talking yesterday about how funny it is that even with very different approaches to this challenge, Steve and Kevin and I seem to struggle with several of the same issues at the same time. Here's, well, me:

My weight this week? 160.8. My scale measures in .2 increments, but for the purposes of this challenge, I’ve been rounding to the nearest .5. (Something about the .2s just seems a little too obsessive.)

But this time, it’s important because that .2 is a breakthrough -- I’m finally below my pre-pregnancy weight of 161, a number I haven’t seen since some time in 2007. Now it really feels like I’m getting somewhere. My goal here is not to fixate on the numbers -- it’s to feel better and be healthier and get stronger. Even so, this feels like a victory, and it’s one that I am savoring.

I’m finding that for me, this challenge really is about finding a balance. I don’t have to be super-intense every day. I don’t have to eat “perfectly” (whatever that is) every day. I need to be mindful of my choices, incorporate more movement into my daily life, and not use any and every excuse to justify a treat. I have been doing these things since Jan. 1, and I can feel the difference. John Bingham, who started the 100 Days Challenge that I am participating in, posted early on that he realized he was putting too much pressure on himself to work out hard. Here are his words on the subject:

Posted by Sarah Kickler Kelber at 12:44 PM | Permalink | Comments (4)
Categories: Fitness Challenge
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Each week a nutritionist from the University of Maryland Medical Center will provide a guest post on healthy eating. This week, nutritionist Christine Dobmeier (pictured) weighs in on dark chocolate.

With Valentine’s Day quickly approaching, chocolate candy is everywhere we look, in many shapes and forms (of course hearts!). While many of us think of chocolate as an unhealthy indulgence, research is showing that dark chocolate actually has many benefits. Chocolate’s healthy kick stems from its rich flavonol content. The health bonuses associated with dark chocolate and cocoa include enhanced blood flow, healthy cholesterol levels and in some studies, reduced blood pressure.

What is a flavonol? Though it sounds like some kind of wacky flavor, it is actually a type of flavonoid. A flavonoid is something that helps protect plants by repairing damage from environmental toxins. Flavonoids occur naturally in plant-based foods and offer certain health benefits when people consume them. There are more than 4,000 various flavonoid compounds, and flavonol is the specific one found in chocolate and cocoa.

When we think of antioxidants and flavonoids, foods that often come to mind include green tea, red wine and berries. The good news on cocoa and chocolate? Just two tablespoons of natural cocoa has more antioxidant properties than four cups of green tea, one cup of blueberries or six ounces of red wine. One cup of cranberries has 419 milligrams of flavonols, and only 1.4 ounces of dark chocolate has 517 milligrams. There isn’t an official recommended daily allowance for flavonols, but research indicates there are health benefits with intakes from approximately 150-200 milligrams a day.

Why dark chocolate over milk or white chocolate? Typically dark chocolate is less refined, which allows its flavonol content to be higher. Most commercial chocolate is more processed, which decreases this healthy benefit. The good news is many chocolate manufacturers are looking for ways to keep the flavonol content higher to promote the healthy side of chocolate. When choosing chocolate for your sweetheart, look for a dark chocolate, and still remember that portion size is important. The serving recommendation to get the heart healthy benefit of dark chocolate isn’t yet established, but it’s thought that an ounce of dark chocolate 2-3 times a week is a good goal.

While dark chocolate is more heart-healthy, try to limit chocolate in forms such as cake, where it may have much additional saturated and trans fats, as well as items with a lot of extra caramel or marshmallow fillings. Instead, look for basic, rich dark chocolate or ways to mix dark chocolate with a variety of other anti-oxidant rich foods. Consider dipping cranberries or blueberries in dark chocolate for a healthy but delicious treat. Cocoa dusted almonds also make an excellent snack.

Enjoy a healthy dose of dark chocolate for Valentine’s Day, as well as to celebrate American Heart Month in February.

Posted by Kim Walker at 6:31 AM | Permalink | Comments (2)
Categories: Nutrition
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What I’m doing: Heading up to Philadephia to run a 5K race up that way.

Why: Held at 10:00, the race is late enough in the day that it won't be too tough to get there on time. (It's also right across the river from the country's oldest zoo.)

What else I recommend: If I were around, I would probably crash one of the breakfast runs on Saturday or maybe head up to Carroll County for the McDaniel group run on Sunday. The Howard County Striders' Sunday race also a appears to be a nice, low-key, non-heart-and-flower event, if past iterations are any indication, and with most of the Striders races charging less than five bucks for registration, it's probably the best deal in the area -- probably cheaper than some training runs, when you factor in gas or food.

Other options:

Weekdays - Glen Burnie daily walking program, Monday runs in Federal Hill, Marathon, half marathon and 5k prep in Timonium, Next Step Hibernation to 5K Training Program, Open track workouts, Tuesday and Thursday runs at Goucher, PG Co. weekday runs, Weekday runs on the Eastern Shore, Pacemakers Wednesday morning runs

Saturday - BRRC Valentine's 10k, Kinder Farm Park Valentine's 5K, Elkridge Cupid's Couple miler, Frederick Steeplechasers breakfast runs, NCR Saturday runs, Saturday bagel runs in Howard County

Sunday - Howard Striders weekly race series, group runs at McDaniel, RASAC Prediction Race, BAH3 Sunday runs (slightly potty-mouthed link)

What did you do last weekend? Upload race photos here.

Posted by Patrick Maynard at 7:24 AM | Permalink | Comments (0)
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Belgian runner Stefaan Engels has set a Guinness World Record running a marathon a day for a year.

Engels, 49, known as "Marathonman," began the challenge a year ago in Barcelona to promote fitness.  He completed it on Saturday after running the "Carretera de les aigues" (Road of the waters).

AFP photo by Josep Lago

Posted by Jerry Jackson at 12:14 PM | Permalink | Comments (1)
Categories: Running
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VitaminWater has come under attack again.

The National Consumers League has fired off a letter to the Federal Trade Commission complaining about "deceptive advertising" and writing that one of the VitaminWater ads implies that drinking the beverage can so strengthen your immune system that a flu shot's unnecessary. It claims ads for the product are misleading, and it wants the government to put an end to the ads touting health benefits that it says aren't proven.

VitaminWater says its contents are right on the label for anyone to see.

Take that as a reminder to read labels. On this one, you'll see that a whole bottle has some vitamins as promised, but also 125 calories. And it's easy to gulp down a whole bottle when you're exercising and thirsty. Me, I drink water at the gym, and then when I'm back home and unwinding, have a cup of nice hot tea, which is after all, mostly water.

Last month, the Brits' agency that regulates advertising said the drink has too much sugar in it to be marketed as nutritious, and over here, consumer groups have whined about the beverage, mostly because of the sugar.

To read about the NCL complaint, click here

Posted by Andrea Siegel at 6:00 AM | Permalink | Comments (1)
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Less than a month after his Wanamaker Mile winning streak came to an end at Madison Square Garden last week, Bernard Lagat will attempt to break the United States indoor two-mile record at another talent-heavy New York race, this one scheduled for Feb 12 at the Armory.

From an AP article at SI.com:

Lagat, who lives in Tucson, Ariz., has never run an indoor two-mile as a professional. He's a seven-time Olympic and world championship medalist.

Lagat will chase the record at a college meet at the Armory. The field will include NCAA indoor 800-meter champion Robby Andrews of Virginia, former Stanford All-American Russell Brown and two pacesetters.

(See the full article at Sports Illustrated).

This year's Millrose Games at Madison Square Garden -- home of the Wanamaker event, in which Lagat had acquired a somewhat legendary status -- were watched more closely than usual by Marylanders as Loyola's Matt Jablonski finished second in the high school version of the mile.

Madeline Dulac of McDonogh also ran at the Millrose games this year. Previously, Maryland high school runners had been sparsely represented at the meet.

Getty Images file photo by Andy Lyons

Posted by Patrick Maynard at 10:55 AM | Permalink | Comments (0)
Categories: Running
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By the way, the guys will have their measurements in next week. Now, here's Kevin:

Weight 274. This is the first week that I have not lost a pound. I was feeling a little discourage, but one of my coworkers reminded me that the key is to lose fat and build muscle. If I’m building muscle, it can weight as much as the fat that I’m losing. I shouldn’t measure my progress in terms of weight lost, but by the amount of inches I lose each week. That was nice of her.

OK, back to reality. I skipped one workout last week, substituting a day of shoveling snow as my workout for the day. Going forward, I will not compromise on my workout routine and stick to my plan.

As for my eating habits, my boycott of fast food, aka fatfood continues. But I think I’m addicted to beef jerky. A good source of protein and only 130 calories per serving, but I need to watch my salt and sugar intake.

Several weeks ago I wrote about the A&E television show "Heavy," about extremely obese individuals trying to lose weight. It’s so encouraging to see the results at the end of the show. If you’re trying to lose weight and need some inspiration, check out an episode online.

Steve and Sarah have written in past blog posts about the amount of food in the newsroom. I just walked past two boxes of Entenmann’s doughnuts and a dozen Dunkin' Donuts for the fourth time today.

Where’s my beef jerky?

Posted by Leeann Adams at 1:09 PM | Permalink | Comments (3)
Categories: Fitness Challenge
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I can empathize with Sarah this week. I did my fair share of "snow eating." I didn't actually eat the frosty white stuff. Instead, I ate all kinds of comfort food. For me, that means carbs, carbs and some more carbs. Here's Sarah:

Mere moments after last week’s post went up, recounting what an awesome week I’d been having, the wheels fell off big time. Thanks to the snowstorm, I got stuck downtown Wednesday, and I had a delayed hotel dinner that was the first misstep (turkey sandwich, not bad, and fries, boo) among several. The next morning, I stopped by the hotel deli for breakfast and without thinking got a bagel sandwich with egg, cheese and bacon. The mindless eating continued at lunch, when I went to the cafeteria and defaulted to my former it’s-too-crowded-so-I’ll-just-grab-something-fast choice: a slice of pizza and a package of cookies. Bleh.

I could feel myself on a bit of a backslide -- weather-related stress brings out comfort eating in all of us, right? -- and I put a stop to it then and there. (Well, after eating the pizza and cookies.) I made a declaration about it on Facebook, and a couple of people exhorted me to cut myself some slack. But I promise, I wasn’t beating myself up over a piece of pizza or some fries -- I was reacting to the feeling that an old pattern was emerging and I wanted to stop it. And I did, mostly. So that? That was good.

I learned another food lesson while spending the day with my toddler Sunday. I let both of us get overtired and over-hungry and we landed at the absolute wrong place at Arundel Mills, Johnny Rockets. I didn’t do too much damage, but it was not my best move ever. So: bring snacks, plan ahead, and read the map a little more closely were the lessons of that day.

Exercise was a little off-kilter this week, thanks to the snow. I don’t think I technically got my 30 minutes of intentional movement in on Wednesday, but I did tromp through the snow for quite a while, so that’s going to have to count. And a lot of my other workouts this week were a bit basic. I definitely need to push a little harder this week.

The end result was a half-pound gain for the week. Such is life. I’m trying not to get too worked up about it, especially since I didn’t make the best choices or face the easiest circumstances this week. But since I was a half-pound away from my pre-pregnancy weight, which I haven’t seen since 2007 despite a number of false-starts in that direction, I have to admit I was a little disappointed.

But a month in, it was measurement time. The full results are below, but it was a mixed bag. An inch each off my bust, waist and hips and a half-inch from my thighs? Heck yeah, I’ll take it and be very happy about it. I’m annoyed but not that shocked about a half-inch gain in my calves; I’ve always built muscle pretty quickly. Finding tall boots that fit will just be even harder. (Grr.) But I’m thinking we must have made some mistake on my upper arms. The measurement came out an inch and a half bigger than a month ago. No way. I haven’t been doing much of anything with my arms because I’m trying to not mess up my shoulder and upper back any more than they already are. So there is no way that gain is real. Unfortunately, I think we probably mismeasured back on Jan. 1. Farm-girl genes for the win?

Weight: 162 (+.5 from last week)

Starting weight: 167

Height: 5-foot-4

Bust: 40 (-1 from Jan. 1)

Chest: 33 (same)

Waist: 31 (-1)

Hips: 39 (-1)

Thighs: 24.5 (-.5)

Calves: 15.5 (+.5)

Upper arm: 13.5 (+1.5???)

Forearm: 10.5 (same)

Posted by Leeann Adams at 12:13 PM | Permalink | Comments (1)
Categories: Fitness Challenge
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This fitness challenge post is something we can all relate to. How do you stick to your new lifestyle when you're presented with holidays, special occasions and other excuses to eat things that aren't good for you? Steve has one answer:

Week four - birthday week. This one had me worried from the start, but I did okay. With the cravings for sweets gone, I told my wife to go ahead and get a cake for everyone else to enjoy. But she felt the temptation might have been a little too strong, so this year’s celebration was cakeless. However, perhaps the first-ever birthday cheese made an appearance (see photo).

I ended the week, and the month, at 250 pounds. Only a pound-and-a-half drop this week, but hey, progress is progress. For the month I’m down 7.5 pounds. I was trying to recall the last time I lost weight in January. I honestly couldn’t remember a time other than maybe senior year in high school when I was on the indoor track team. That was 36 years and 80 pounds ago.

This week I’m looking forward to breaking through the 250-pound barrier. I also have an appointment to see my doctor at the end of the week for my annual physical. It will be interesting to hear her reaction to this “behave yourself” diet.

Posted by Leeann Adams at 10:42 AM | Permalink | Comments (1)
Categories: Fitness Challenge
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Each week a nutritionist from the University of Maryland Medical Center will provide a post on nutrition topics. Have questions or ideas for future topics? Email healthsci@baltsun.com. This week, Deb Schulze (pictured) RD, LDN, weighs in on diet and fitness for seniors.   

Right now, there are about 77 million Baby Boomers in the U.S., which accounts for approximately 29 percent of our population. Sociologists define Baby Boomers as those born between 1946 and 1964. Regardless, one thing for sure is that none of us is getting any younger. Correcting dietary deficiencies may pay rewards later in life and now is the time to get started.

According to scientists, certain nutrients and chemical compounds are essential to human brain function. Recent and promising research presented at the International Conference on Alzheimer’s Disease suggests lifestyle changes such as diet, exercise and alcohol consumption can help prevent or slow the mental decline associated with aging.

Go for the Deep Colors

“Vitamins and minerals in plant foods provide protective antioxidants” says James Joseph, who heads the Neuroscience Laboratory at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University in Boston. “But fruits, vegetables, nuts, seeds, and grains contain thousands of other types of compounds that contribute significantly to the overall dietary intake of antioxidants.” However, not all fruits and vegetables are created equal. To help pick the best with respect to antioxidant activity, Guohua Cao and Richard Cutler developed a procedure called the oxygen radical absorbance capacity (ORAC) assay. ORAC can serve as a guide for which foods to include in your diet. The ORAC rankings show blueberries with the highest rating followed by black plums, blackberries, raspberries, strawberries, sweet cherries, avocado, navel oranges, and red grapes to name a few.

ORAC scores are showing up in charts and on some food and beverage packages and may be helpful in choosing foods to include in your diet. If you are unsure and do not have a ORAC score, “let color be your guide” since many foods that have a good deal of color are also very high in antioxidant activity.

Eat the rainbow, but don’t forget about the health benefits of less colorful white onions and garlic. Aim for 5 to 9 servings daily of fruits and vegetables, as well as high fiber whole grains.

Hold the Salt

A recent study showed the Dietary Approaches to Stop Hypertension (DASH) plan may also benefit your brain. The DASH diet is high in fruits, vegetables, nuts, and grains, while limiting meat, saturated fat, sweets, and salt. The study suggested that including whole grains, vegetables, low-fat dairy foods and nuts may also provide benefits for cognition in late life.

Add Some Fish

Another study published in the American Journal of Clinical Nutrition, reported that increasing fish intake rather than taking fish-oil pills, was associated with a 20 percent decline in the risk of dementia. In the study, data was collected from almost 15,000 people age 65 or older in seven nations and noted that as fish consumption went up, dementia went down. Other studies have found mixed results.

Most government health agencies suggest eating at least two servings per week of fatty fish such as salmon, tuna or mackerel; canned varieties are good choices.

Move your body

Research has proven that activity such as walking for 20 to 30 minutes a day may help protect your aging brain. Older adults engaging in intermittent activity such as walking may have lower rates of cognitive decline compared to sedentary seniors.

Feed Your Brain

Remember, the benefits of good nutrition throughout the life cycle will reap rewards as we pass through each phase of our lives. As we age, it is important to continue a healthy lifestyle to support our bodies and minds. This includes a diet rich in antioxidants, daily physical exercise and mental activities as well.

Posted by Kim Walker at 6:30 AM | Permalink | Comments (3)
Categories: Nutrition
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A friend recently tipped me off to a new bike shop opening in South Baltimore.

According to its website, Race Pace Bicycles, which already has five locations in the area (though none in the city) will be opening a location on Key Highway in March. 

The shop will be across the street from Little Havana and the BMI.

I'm an occasional recreational cyclist at best, and I have to admit, I am almost always intimidated when I go into a bike store, but it's still great to hear of a new shop in the hood. I've still not been to Hampden's new-ish bike shop, Twenty20 Cycling. But if one more opens in the city, we can call it a trend!

Seriously though, as our triathlon training gets going, I'm sure I'll be grateful for all our options. 

Posted by Anica Butler at 11:46 AM | Permalink | Comments (3)
Categories: Bicycling
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