What about sports drinks? What is their appropriate place in your diet? You have no doubt witnessed many of the marketing campaigns that support some of the more popular brands out there. There are many varieties available. There are versions with additional electrolytes as well as those that provide fewer calories.

There are specific conditions where sports drinks are an ideal complement to the diet. These situations include high intensity workouts, workouts in extreme conditions or physical activity greater than 90 minutes. Just remember the acronym H.I.T. – if the activity is hot, intense or time-consuming – then reach for that sports drink.

There are some criteria that you should consider when shopping for sports drinks. For starters, make sure the sports drink has calories. The calories help sustain the physical activity and continue to allow your body to tap into all of your available energy stores. In order to burn fat during longer activities a small amount of carbohydrate is essential. Most high-quality sports drinks provide roughly 50 calories per 8 ounces.  The proper performance beverage should also have electrolytes to replace the minerals that are lost in your sweat. You lose more sodium than potassium so look for approximately 110 mg sodium and 30 mg potassium for every 8 ounces (If you are a ‘salty sweater’ consider a higher concentration of both minerals, like an ‘endurance formula’).Lastly, the beverage should also be cool and non-carbonated to help enhance overall acceptance.

There are low calorie sports drinks available but they are not suitable for the specific conditions I mentioned earlier. Your body needs a certain concentration of carbohydrate energy to sustain activity, and the low calorie versions just do not cut it. Remember, these are called SPORTS drinks, not COUCH drinks. A situation where a low calorie sports drink would be ideal also means that water would be suitable too. The one hour aerobics class or a jog on the treadmill means that plain water will be just fine. Your body does a great job at keeping electrolyte levels within acceptable ranges under normal conditions. Don’t forget you also get electrolytes in your diet too.

I know there are many choices out there so if you have questions, please leave me a comment.

I’ve got to thank some of the runners that I’ve interviewed – especially Dr. Saswata Roy, Peter O’Brien who started running ten years after his hip replacement, Luanne Kovacs and Marsha Coker who ran her first marathon at age 64! These runners, and really all of you who have shared your running stories, are so inspirational to me. I’ve got to also credit my daughter Allison, who is 21 and a new runner herself. She encourages me so much and has shared basic tips about breathing and speed. Why did I think that speed had to be part of this equation?

I’ve learned the importance of stretching correctly and getting fitted for the right shoe for my foot – which I did at 1^st Place Sports!

And off I went – ridiculously carefully and ridiculously slowly! Each day I went a little farther until I conquered a half mile without stopping! My personal best is now two miles without stopping. I even find myself smiling as I run because I just feel so darn joyful. Don’t think I ever smiled walking or working out at the gym!

This year I ran and walked the Donna half marathon with my husband and another daughter, Margie, another new runner. I cheered Allison on this past weekend when she ran her first half marathon at the Disney Princess event. And I’m planning to be at the Gate River Run this weekend. Every time I look at the HealthSource facebook page I see another 5K that I want to participate in!

I never dreamed that running would become a defining moment in my life, but it has. I would love to hear from other new and/or seasoned runners about your experiences.

Since April 20 marks the fortieth anniversary of earth day, much of the April issue of HealthSource is dedicated to sustainability. For the upcoming issue, I interviewed Elizabeth Porter, an instructor who teaches sustainability in the economics department at Jacksonville University.

Professor Porter suggested an easy exercise to help increase an individual’s awareness about sustainability. I begin the exercise today and will post my experience April 5. Join in the exercise with me and then comment on how it worked for you!

Directions:

Make a list of five things you do that are environmentally friendly, and then make a list of five things you could do.

Five things I am currently doing to help the environment:

1. Recycling all plastic, paper and cans
2. Composting vegetable scraps
3. Using herbs from my own garden
4. Covering outlets that aren’t in use
5. Washing clothes in warm or cold water instead of hot

Five things I could be doing to help the environment

1. Bring my own canvas bag every time I visit the grocery store.
2. Avoid products with excessive packaging
3. Install a low-flow shower head
4. Have a TV/DVD/PC/Cable free night
5. Buy produce from local organic farmers market

Source:  American Cancer Society

Remember to also consult with a Registered Dietitian for credible nutrition advice.

Cherries

Besides vitamins A and C, cherries also contain anthocyanins. These compounds are responsible for the red color in cherries and may also help reduce inflammation. Research with men has shown that those who drank tart cherry juice after weight training had less muscle pain than those who did not.

Low fat chocolate milk

In the world of sports nutrition, few beverages have as much to offer as chocolate milk. This near-perfect recovery drink refuels the muscles with carbohydrates and offers protein for their growth and repair. It is also naturally rich in electrolytes such as potassium and sodium and is often fortified with vitamin D. Another reason chocolate milk is so effective for recovery is because of its delicious flavor!

Olive Oil

This is flavorful oil is rich in heart healthy fat. Extra-virgin olive oil (obtained from the first pressing of the olives) offers the most antioxidants among the different types of olive oil. Buy only small amounts at a time and store in a cool place to help keep the oil from breaking down too rapidly. Sauté your vegetables in this oil to help your body absorb more of their vitamins.

Salmon

Many of us already know that salmon is rich in omega 3 fats. However, the salmon can also help minimize some of the inflammation that can occur with strenuous exercise. Researchers have found that fish oil decreases the production of prostaglandins. Prostaglandins are substances produced by the body in association with an inflammation response, such as pain and swelling.

Water

Did you know that your muscles are almost 75 percent water? Athletic performance can start to suffer at even the smallest water deficiency. Make sure your gym wardrobe is truly complete by always having a water bottle handy. If your exercise is longer in duration, or more intense, a sports drink may be a better option for you.

Please allow me to preface my remarks — I don’t presume to have all the answers. Rather, I am just a dumbbell coach, who after thirty years in the profession, is just beginning to ask some of the right questions. In Metaphysics II, Aristotle said, “Those who wish to understand … must first ask the right preliminary questions.”

In other words, to understand how to develop something and/or how to measure something, first requires an understanding of what is to be developed and what is to be measured.

It is in understanding the what that will determine the how of your program prescriptions. As professionals and as a profession, it behooves health and fitness experts to take a critical look at the industry definitions of exercise.

The point I am trying to make is that regardless of how you define the different aspects of exercise (i.e. strength, flexibility, cardio-respiratory fitness, etc.) the current reality in the profession is that there are no singular generic/universally accepted definitions industry wide. Consequently, there is no one generic/universally accepted way to develop/measure fitness. Therefore, as health and fitness professionals, to say that we exist, work and make a living in a precariously tenuous position is an understatement – but that is the hard reality of the situation.

Given that hard reality, it comes as no surprise to me that there exists controversy, disagreement, dissention and downright personal animosities in this profession. To be a health and fitness professional in this day and age is to be by definition (or lack thereof) — to be misunderstood …, crazy, or insane or whatever you want to call it. Rambling as I am, that is the state of the union of the health and fitness profession as this one dumbbell coach sees it.

Having stated that, I do not want to sour you on the profession. Health and Fitness is a great profession that has many rewards. However, with respect to being a practitioner, you need to not only understand the realities – but you need to embrace them. The field needs individuals that are passionate, professional and principled. Having “thick skin” may be another requisite characteristic.

So what’s the answer? I emphatically don’t know! What I do know, however, is that as a profession we do need to start taking a critical look at asking the right questions with respect to defining outcomes before we begin discussing the cause/effect relationship of developing those outcomes. So where do we begin? In the next series of articles, I will ask some of those questions — beginning with “What is Strength?” In doing so, it will provide a forum for professional dialog that will initiate the steps in coming to a consensus understanding on “How to Best Develop?” and/or “How to Best Measure?” the outcomes we all seek to develop. And in the end, it is my hope that in the asking it will provide a higher level of service in those who have entrusted their health to us.

So welcome to my blog. I believe introductions are in order here. I am the senior writer for HealthSource Magazine – I title I hope is not a nod towards my age?!  I am 51 years old, married, and have five grown children. I have a degree in English from Emory University and have spent a good part of my life being asked “but what can you do with an English major?” I have a daughter who is a freshman in college, and an English major also, who is also being asked that question on a daily basis.

I am a words person and an encourager – I love to write, love to receive words of affirmation; it is my love language. And maybe that’s why one of my favorite writing assignments is to listen to a person’s story and then write about it – I guess that is my way of giving that person their words of affirmation.

After college I worked for several years in public relations and publishing until my first and only son Mitchell was born. Then I happily stayed home, took care of him, and the two sisters that followed at three year intervals. Those were some of my very best years.

But then a divorce and major life change occurred! I spent some time selling Pampered Chef and substitute teaching. Then I married again and gained two more daughters – the ages of our children span from 33 down to 18.

My husband Walter kept suggesting that I try writing again. I finally listened to him and have been writing for a living for the past six years. It is definitely a job that doesn’t feel like a job.