THIS or THAT Nutrition

“THIS or THAT Nutrition”

Unfortunately, the bulk of “healthy eating” recommendations tend to come in the form of a “This or That” feel:

Don’t eat bananas. Eat blueberries.
Don’t eat red meat. Eat beans.
Don’t eat frozen vegetables. Eat fresh.
Don’t eat conventional. Eat organic.
Don’t fuel with energy gels. Fuel with whole food.
Don’t count calories. Eat intuitively.
Don’t drink to thirst. Drink to a plan.
Don’t eat high carb. Eat high fat.

This messaging conveys a Wrong or Right vibe: This Choice OR That Choice, with no in between.

Most of us need to unlearn this mindset of needing to live (and eat) on one end of the spectrum or the other. There are too many moving pieces when it comes to our health foundation, our healthspan, and our athletic pursuits to settle permanently on one end.

It is a disservice to ignore Our Personal Context and to be inflexible.

And don’t get me wrong - I’m NOT saying “all things in moderation” either. That obviously doesn’t work or we wouldn’t have the health issues we do in this country (and in many parts of the world).  Additionally, athletes are different. We don’t train “in moderation” when we have specific goals.

Take caution next time you encounter the This or That food rule. Chances are there is way more to the story (e.g., the framework, the context, the contributing factors, the “where do I fit in this picture?”, etc.) that needs consideration and attention.

Food for thought and thought for food and stuff in between,

Dina Griffin, MS RDN CSSD
Sports Dietitian
Chief Fueling Officer at The Nutrition Mechanic
dina@nutritionmechanic.com

Periodization Layers to Health and Performance

Periodization Layers to Health and Performance

As athletes, we are typically familiar with the concept of training periodization. Some of us may not realize we are applying periodization principles per se when we work with a coach, purchase a training program, or willy nilly design our exercise programming.

“Periodization” can be generally viewed as segmenting a plan into blocks (or focused periods) in order to achieve a certain purpose. Of course, with athletic training there are many approaches to periodization to yield stronger, fitter, and/or faster athletes (no matter the level of athleticism and ability). In my view, it’s also groovy if we can develop “healthier athletes” in that mix too.

The cool thing is that we have nutrition periodization to further support our goals.

Originally developed by Sport Dietitian and Exercise Physiologist Bob Seebohar, the concept applies to athlete nutrition. On a basic level, the nutrition approach involves altering nutrition patterns to match and support the athlete’s training demands and other physical and health goals so that we get the most out of our training.

Think of it with this question: “How is my current nutrition pattern supporting what I am doing and wanting as an athlete?” (You can replace “athlete” with “fitness enthusiast” or even “human being”.) And bonus: “how does my nutrition support my health goals… and me as an aging individual?”

What I want us to ponder (no matter whether you are an athlete), is the layering potential we have to give to our “food life periodization.” In brief:

• Minimizing sarcopenia (the age-related loss of muscle mass) as we reach our 40s and enter the latter half of our lives (it’s not just protein, Bro).

• Protecting bone density - particularly for women and the transition to perimenopause and postmenopausal years where there is a significant change in bone density.

• Prevention or management of disease states. Got diabetes in your family? Heart disease? Alzheimer’s? Cancer? What are you doing from a nutritional perspective to prevent it?

• Brain health - Lest we forget, our diet impacts our cognition and focus. And I don’t know about you, but I’d like to keep all the tools in the toolbox as I age.

• Physiology - WOMEN! Are you changing your nutrition pattern to support your physiology or are you fighting it? Or worse, thinking that you are doomed because you are a middle-aged woman destined to suffer and experience body changes that you have 0% control over?

• Optimizing your dietary pattern for you switcheruppers (e.g., those of you switching to plant-based/vegan … have you done an assessment with a Registered Dietitian / Sport Dietitian to ensure you are meeting your needs? how about optimizing?)

The bottom line is:
How you structure and adjust your nutrition has numerous effects on The Here and Now.. and Your Own Long Haul.

Let’s make it count.

-Dina Griffin, Chief Fueling Officer
Performance Dietitian
dina@nutritionmechanic.com