1. By Michelle Hurn R.D. L.D. NCAA Division 1 Runner 3 time Boston Marathon Qualifier Local Super Hero CONTACT INFO: hurn@ohsu.edu

2. My Name is Michelle Hurn, I am a registered dietitian which means I have completed a 4 year degree in dietetics, an ADA approved internship, and taken the RD exam. I work at OHSU full time, Foot Traffic part time, and I do sports nutrition consults on the side I run 50-60 miles a week

3. What does a healthy diet look like? How would I like to change my diet so it is healthier? My goal is that after listening to this conversation that you are EXCITED to make a few dietary changes for your running and health

4. Its so easy! All you have to do is eat right and exercise Its all about calories in vs. calories out

5. The truth is that weight loss is about creating a calorie deficit -- in other words, burning more calories than you take in. Grains, especially whole grains, are an essential part of a healthy diet. All types of grains are good sources of complex carbohydrates and some key vitamins and minerals. All foods can fit into a healthy diet

6. For health, fitness, and weight management, consistently manage blood sugars: Carbohydrate source (carbohydrates stimulate the release of insulin which causes your blood sugar levels to increase) Protein and/ or fat (proteins and fats and processed more slowly and prevent blood sugars from spiking and crashing) Fiber (fiber slows down how quickly food leaves the stomach and how quickly glucose enters the blood stream. Also, foods with fiber dont cause insulin to rise as high as foods without fiber)

7. Too LOW I cant make good decisions zone: When your blood sugar gets this low; you become incredibly hungry, or tired, irritable, and lethargic. Your body can not burn fat in this zone Ideal: This is where your body will most effectively burn fat; keeping your blood sugar here also keeps energy levels stable and keeps hunger at bay Too high: When your blood sugar spikes this high; it stimulates an overproduction of insulin which helps your body store calories. These calories are often stored as adipose (fat) tissue.

8. Woman; 35 years old 56 230 pounds. Has struggled with weight most of her life. Says she really wants to lose weight, but constantly feels tired and hungry. High stress job. Diet: 7am: 2 cups black coffee, 1 banana, 1 cup special k with skim milk 9:30am donut at the office 12:00 subway sandwich, turkey, mustard, cheese, low fat chips, 2 cookies 2:00pm non fat yogurt 5:00pm (off work and hungry) what evers in the house, chips, cookies, etc 7:00pmTry to eat a healthy dinner, pasta, chicken, salad with low fat dressing Does not drink wine; runs 2-3 times a week 20-30 minutes

9. 4a 6a 8a 10a 12p 2p 4p 6p 8p 10p 12a 2a Low Ideal High

10. Woman; 35 years old 56 230 pounds. Has struggled with weight most of her life. Says she really wants to lose weight, but constantly feels tired and hungry. High stress job. Diet: 7am: 2 cups black coffee, 1 banana, 1 cup special k with skim milk 9:30am donut at the office 12:00 subway sandwich, turkey, mustard, low fat chips, 2 cookies 2:00pm non fat yogurt 5:00pm (off work and hungry) what evers in the house, chips, cookies, etc 7:00pmTry to eat a healthy dinner, pasta, chicken, salad with low fat dressing Does not drink wine; walks 2-3 times a week 20-30 minutes

11. Whole unprocessed carbohydrates: (things that grow in the ground) beans, sweet potatoes, rice, oats, corn, peas, High quality protein: grass fed beef, bison, buffalo, wild caught seafood, free range chicken, turkey, eggs, whey protein, vegan/vegetarian protein powder blends High quality fats: nut butters, oils, flax, coconut oil, chia, fish oil, seeds Lots of fiber from vegetables 1-2 pieces of fruit, 1-2 servings of cheese or fermented dairy

12. Diet: 7am: 2 cups black coffee, 1/2 banana, ½ cup dry oatmeal made with ½ cup water and ½ cup milk + 1 tablespoon peanut butter + 1 hard boiled egg ½ banana + 1 tablespoon peanut butter 12:00: turkey breast 1 small sweet potato with butter 1 cup steamed broccoli 2 pieces of dark chocolate 2:00pm regular fat yogurt 5:00pm apple with string cheese or 2 energy bites 7:00pm 4 ounces grilled beef steak 2/3 cup rice, large salad (3 cups lettuce and mixed veggies) with handful of pecans and oil dressing Does not drink wine; walks 2-3 times a day 20-30 minutes

13. 4a 6a 8a 10a 12p 2p 4p 6p 8p 10p 12a 2a Low Ideal High

14. 4a 6a 8a 10a 12p 2p 4p 6p 8p 10p 12a 2a Low Ideal High

15. Woman: 35 years old 56 230 pounds. Has struggled with weight most of her life. Says she really wants to lose weight, but constantly feels tired and hungry. High stress job Woman; 35 years old 214 pounds. Feeling great. Feels in tune with her hunger. Often doesnt snack at night or mid morning. Loves peanut butter and fruit. Has felt good enough to increase running to 4 times a week and has started doing push ups and sit ups.

16. The fiber, vitamins, minerals, and low carbohydrate value of vegetables make them one of your best allies in the quest for stable blood sugars Its time to end a bad relationship Yes, I know that processed carbs makes you feel good, they are always there, and they are the first to show up when you car wont start, but they are the worst when it comes to blood sugar stabilization. Processed carbs come in many sneaky forms including pizza crust, cereal, bagels, cookies, cakes, pies, crackers, chips, stuffing, croutons, and of course breads.

17. As a nation we eat more whole grains now that we have in the last several decades We also eat less fat and slightly less protein How are we doing with the war against weight? http://www.cdc.gov/obesity/data/adult.html

18. I dont want to eat before a workout because: 1. I dont want to burn calories, not take them in 2. It upsets my stomach 3. Im not hungry/ I dont have time Starting a workout with topping off your glycogen stores not only fuels your muscles, it helps fuel your brain (it can make hard/long efforts not seem so hard!)

19. SOOOOO many studies have shown that eating before a workout helps improve performance and helps you burn more calories throughout the day. So thats my first recommendation: Ideas: I love generation UCAN 1 scoop = 22 grams of no crash, gluten free carbohydrates. Other options include 1 banana or small piece of fruit, or ½ nutrition bar (like kind bar) or 1 small bowl of oatmeal or energy bite (recipe at end of document).

20. You have 30 minutes to get this window DO NOT BLOW IT HERE! DO NOT BLOW IT HERE! This can really set recovery and the next days/weeks runs up for fatigue. Dont TRADE dollars for dimes! Thinking that not eating after a workout will help you lose weight (because after all you just burned a bunch of calories) is like trading dollars for dimes. The 100-300 calories you save by not eating/drinking carbs and protein after working out will significantly decrease your recovery. And, how many times have you restricted calories early in the day only to come back and eat a large meal and dessert at night? Immediately after activity 8-12 ounces of plain water (rehydrate your body and help settle your stomach from gastric acid that may have built up extra from working out) Have 25-40 grams of carbohydrates with 8-12 grams of protein after working out. Minimize fat because this slows down the absorption of glycogen into the muscles.

23. Ingredients 1 cup (dry) oatmeal (I used old-fashioned gluten free oats) 1/2 cup peanut butter ¼ cup dried blueberries 1/2 cup ground flaxseedflaxseed 1/3 cup honey 1 Tbsp. chia seeds (optional) 1 tsp. vanilla extractvanilla extract Mix all ingredients together. Place in fridge for 30 minutes then form into balls. Keep refrigerated to maximize self life. Makes about 20-ish small balls.

24. Please feel free to email me any time! (I love talking about nutrition) I do one on one consults and write emails for $70 (10% discount for FTU and Womens academy) Michelle Hurn hurn@ohsu.edu Happy running!!