Core Matters
July 7th, 2011

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Physical Equilibrium charity partner Gilda’s Club NYC has a few spots remaining for its 2011 NYC Marathon Team. Those who sign up to participate will receive guaranteed entry into this year’s sold out race!

The mission of Gilda’s Club NYC is to create welcoming communities of free support for everyone living with cancer – men, women, teens and children – along with their families and friends.  The organization maintains over 5,000 members within the New York metropolitan area.

Those interested in joining the team will be required to raise money to benefit the organization. Last year the team raised over $100,o00 and it has set a goal to surpass that number this year. All Gilda’s Club Marathon Team members received personalized training from Physical Equilibrium coaches, fundraising assistance and pre and post race day preparation and guidance.

Only a limited number of spots are available and the marathon date is quickly approaching. If you are interested in joining, please click here to download the application.

What are you waiting for – sign up and run for a great cause!

June 28th, 2011

All I have heard for months is how great the Ride to Montauk is.

“The course is so beautiful!” and “It’s flat all the way,” friends continually told me. I wasn’t even really sure where exactly Montauk was, but I figured having a 70 mile bike ride hanging over my head would force me to start training earlier this year than in years past.  As usual I recruited my trustworthy training partner, Jenn, and along the way we bullied Megan, a member of Physical Equilibrium’s triathlon team, into joining us as well.

We began training in March and I am happy to say that it went really, really well. We completed  a 60-mile training ride two weeks before the event so we would have two weeks to taper properly.

On race day, we were all pumped and excited, especially for the variety of  promised foods at the finish line! Since the ride offered distances of 30, 70, 100 and 145 mile courses, I was curious to see how it would be organized as everyone finished at thmontauke same location. The directions on the website and the materials we received in the mail happened to be extremely thorough and well organized.

We checked our bikes for transport in Manhattan the day before the ride and arrived at Penn Station the morning of to travel to the starting line.

We arrived on time and our ride began at 9:45am. The first few miles went smoothly but disaster struck well before the first rest stop at 14.5 miles as a long stretch of road was flooded from the previous day’s rain storm. At one point we actually had to dismount our bikes and carry them through wet sand to avoid submerging our entire lower legs. Making matters worse, Jenn also crashed into Megan as Megan was forced to stop short to avoid a bottleneck crash along the flooded road.

Not much later, I fell behind the group and was riding solo through a “lake” when a car sped up to pass me in what seemed as an intentional attempt to soak the riders. And after being soaked, I proceeded to get a flat tire. Not even 12 miles in and we were wet, wounded and off of our training pace.

After a quick pit stop, Jenn got her first flat tire and I got my second. My second stoppage allowed Jenn and Megan to ride ahead of me so we made up to just meet up later in the race.

With 10 miles remaining, the three of us soaked, angry and tired women met up. Everyone had incurred at least two flat tires among other hazards to our bikes and bodies.

Finally, finally, finally at 5:00pm we made it to the finish! With dreams of free beer and delicious food I was soon disappointed. We waited in a line to check our bikes; waited in a line to retrieve our bags; set up camp in the food line while taking turns going to the bathroom. By the time we made it to the front of the line,  the beer was gone and we certainly didn’t care about waiting in line for the free t-shirt.

Thank goodness for friends who check a bottle of white Lambrusco with their end of race gear! The three of us split this delicious drink while waiting for our food, so at least the edge was taken off and we could begin to relax. By 7:00pm we had barely gotten our food and processed to run to the train only to find out that it was full! We ran back to the finish area just in time to catch one last bus that was leaving for Manhattan.

I am happy that I was able to persevere through this ride, but unless the organizers make some serious changes to next years’ course and the overall organization, I’ll most likely pass on participating again. The weather alone was certainly not the only factor that contributed to this bike ride experience that I will surely never forget!

- Sarah Currie

June 5th, 2011

In case you haven’t yet heard, First Lady Michelle Obama along with the United States Department of Agriculture recently unveiled Myplate, the federal government’s new graphic to replace the long standing, yet often confusing food pyramid. The First Lady’s proactive initiatives to combat our nation’s childhood obesity epidemic and to evolve our government’s policy on healthy eating should be largely applauded. However, as a Registered Dietitian who, for many years, has focused on generating awareness for healthy and balanced eating, I do not believe this new Myplate program goes far enough.

The new food diagram breaks down the plate into the following:  Screen shot 2011-06-05 at 1.38.52 PM

  • 1/4 of the plate as vegetables
  • 1/4 of the plate as grains
  • 1/4 protein
  • 1/4 fruit
  • A side of dairy

While this plate adheres to the recommended balance of foods, it does not account for caloric intake. Assuming a person serves their plate exactly as recommended and adheres to proper portion sizes, most people will be consuming too many calories for one meal.

On average, there are 50 calories per cup of veggies, 80 calories per fruit serving, approx. 200 calories in grains (starches) and above 200 calories for 4 oz of lean meat ( 6 oz. is average serving size) and 90 calories minimum for the dairy side. That totals 620 calories minimum, which for many people, is on the high side for one sitting.

With my clients, I traditionally breakdown the plate as follows:

  • 50% vegetables
  • 25% protein
  • 25% carbohydrates (grains, breads, fruits etc.)

This meal diversity allows for the right mix of proteins and nutrients needed for the body to create energy and focus without excessive caloric intake.

Despite my differences with the government’s new plan, it is tremendous that it has finally embraced the evolution of the food pyramid.

- Sarah Currie, MS RD

May 12th, 2011

mensfitness_logo
Physical Equilibrium Registered Dietitian Sarah Currie was recently featured in the May online edition of Men’s Fitness Magazine. In the article entitled, “Supplement A: Are You Getting Enough of This Essential Vitamin,” Sarah comments on the importance of Vitamin A and highlights the suggested intake and lists foods rich in the nutrient such as eggs, dairy and certain types of fruits and vegetables.

But Sarah also warns that digesting  too much of the vitamin can actually be harmful. “Consuming excessive levels of Vitamin A—usually from supplementation—can cause liver abnormalities and reduced bone mineral density,” warns Currie. Additionally, long-term use of large amounts of Vitamin A might cause fatigue, irritability, mental changes, anorexia, stomach discomfort, nausea, vomiting, mild fever, excessive sweating and other unpleasant side effects.”

To read the article in its entirety, visit Men’s Fitness Magazine by clicking here.

May 2nd, 2011

How often have you returned home from vacation feeling more exhausted than before you left? What was supposed to be a relaxing break somehow turned into Spring(er) Break.

For most New Yorkers, life can be pretty stressful. Not many of us seem to be exempt from the work hard/play hard mantra, even while being away from the city. Simply put – vacation is an escape from our “real” life. Exercise, nutrition and sleep patterns usually get thrown out the door. But why should we throw days, months or even years worth of living a healthy lifestyle out the door? Do not get me wrong – I’m not saying to become a total prude and refuse beach cocktails or order the chicken when you really, really, really want the steak. But what I am saying is to simply find a balance.

I was able to practice this concept of balance on a recent vacation to Aruba for a dear friends’ wedding. Not only was I able to transform my trip into a self-imposed triathlon training camp with a daily self-taught open water swimming class (ok so one day I only swam 10 minutes), but I also drank beer daily, ate food pairings and even conducted a bar review of Miami Vices.

Did you know that an 11.27 ounce can of Balashi Beer goes quite well with the chicken salad at the Radisson Hotel beach front restaurant? But the bar neglects to top its Miami Vices with a dark rum floater, which is, in my opinion, the best part of the frozen concoction. (We never did figure out the reason behind the 11.27ounce can.) My point is – if you create manageable guidelines, anyone can stick to a balanced health regimen while still enjoying yourself and not return home feeling the need to detox on the latest fad juice cleanse.

With that being  said, my friends and I came up with our top 5 vacation guidelines that hopefully will help you stay balanced while on your next vacation.

Sarah_Aruba21. Be active every day, even if it’s just a walk on the beach or a quick swim

2. Sleep enough, whether you go to bed at a reasonable hour or nap during the day if you had a late night

3. Allow yourself one frozen drink per day. You might drink more alcohol than this, but watch your calories, these bad boys can easily cost you 400 each.

4. Eat 3 square meals. Make one light so you can enjoy dinner and/or dessert. No snacking

5. Drink plenty of water

Vacation season round two is upon us so if you blew it this Spring you have another chance this Summer to practice balance!

This entry was written by Physical Equilibrium Registered Dietitian Sarah Currie.