Sunday, March 31, 2013

Lion to Lamb

You know what they say about March, " in like a lion and out like a lamb". Well, it's been that way for me!

I am sitting at a fairly quiet arena watching Micah's 1.5 hr tyke select practice. I'm definitely an extravert but don't mind some alone time once in a while either.
March has again been marvellous; celebrating three birthdays, having a great "training run" at the Bay, welcoming the spring weather with lots of outdoor street hockey, and celebrating Christ at Easter sure makes a great month.
So after the Bay, I felt great and was back to training in no time. Then on Wednesday, I struggled through a 12 km tempo run. I still had a bit of a cold and told Rick it was my toughest workout this season, feeling even harder than the Bay run! He said we would chat later. In the meantime, my body was saying it needed a complete day off so I texted Rick this message. He didn't get the message before we spoke but like many times before, we were again on the same page since the first thing he said was that he thought I needed a day off! So I enjoyed the extra sleep in the morning, and taking it easy with Leah, volunteering at the school and getting ready for Easter weekend/Seth's 5th birthday, lunch mom duty, physio, and Micah's hockey and Seth's track practices. The next day I was good to go again, meeting Rick at the track for 8x800 m's. I biked and ran my warm up for about an hour before then was able to average 2:39 per 800m. Not super speedy yet but solid and consistent with each repeat faster than the one before. It felt great to put on the flats, strip off a few layers and see what the legs and lungs could handle. In total for the week I logged 115 km with 13 hrs total "cardio"...feeling GREAT. This week of training will be a bit different with Easter/school changes in routine but I welcome the challenge in getting it all in. I really look forward to my first real race of the season, Harry's Spring Run Off 8 km. I won't be tapering so it will be a good test of fitness.
More good news is that I have another new partnership ... with Liberte! The balance of being a mom, dietitian and marathoner sure helps! Greek yogurt is a staple in my diet so I am thrilled to consume and promote their products.

Taking a break from street hockey to shoot a few hoops. Loving the spring weather!

Helping little sister ride her tricycle.

Plain Organic Greek Yogurt 0%
Going to see a lot more of this in my fridge!
A day before his 5th birthday, Seth enjoyed his first track practice - although he said he wanted to race and didn't get to!

Sunday, March 24, 2013

Not exactly as planned...better!

L to R. 3rd Lisa Avery, 1st Lanni Marchant, 2nd Krista DuChene. Photo: Rick Mannen.

CHCH news shoot with Leah in the Chariot.

Cousins, Joe and Krista after their 30 km Around the Bay race. Joe's a Tough Mudder competitor who competed at the World Championships last year. Now THAT is a serious race. His team competed for 24 hrs, taking a few short naps in tents between the 4 loops they completed!

Boy, do I love to run!
So today was my first race of the season since my return to running 7 weeks ago after not running for 2 months (Dec, Jan). The chronic tendon issue and acute glute medius pull in October and 2 broken ribs in February are nearly 100% thanks to Sherri and Patricia at Essential Physiotherapy. The cross-training I did during this time, while not running, certainly paid off today. From early February to now, my weekly mileage has been:  31, 50, 70, 81, 104 and 121 km. And I've done about 11-15 hours/week of cardio (run, bike, pool, elliptical). Today's 30 km race certainly proved that one can maintain a respectable amount of fitness by cross-training. Coach Rick and I had today's 30 km scheduled as a training run with the goal of running a decent 2:00 h @ 4:00 min/km. But, it didn't exactly go as planned. It was better. Right from the gun, I let the ladies get to it because I was going to stick to my "training run" race. But after 5-6 km, I just couldn't do it. I seemed to be settled and relaxed at a steady 3:40-3:50 pace. So, I stayed there, knowing the race didn't really start until 20 km with the rolling hills and final monster hill. But when I got to those hills, that's where I started to see a few ladies ahead. One by one, I picked the three of them off, each time making sure I passed going up a hill since that still seems to be my strength. Then, I decided after the monster hill, I would run steady to finish 2nd since I knew Lanni would be way ahead. But again, my body kicked in to run a decent 3 km at the end. I finished super strong and had a speedy kick with a big smile on my face! The best part was seeing Coach Rick after I finished, giving him a hug and saying, "I couldn't help it!". He was a-ok with it! I'm super pleased with my splits: 1st 10 km 37:26 at 3:44.6/km, 2nd 10 km 37:32 at 3:45.2, and 3rd 10 km 36:42 at 3:40.2. I knew I had a negative split because my time at 15 km was 56:18 and my finish was 1:51:40. But the final 10 km being my fastest with all the hills was really what made me know I'm in decent shape. Lanni was super speedy today, breaking the course record with a 1:44:39! You can read Canadian Running Magazine 's link for the story.
So, next on the agenda is Harry's Spring Run Off 8 km, Apr 6th. I'll take it easy for a few days then get in some decent speed and tempo workouts in order to get that personal best we are hoping for!

Monday, March 18, 2013

My March Madness 2013

March is busy but I love it.
Leah, Jonathan and Seth have birthdays, the boys are home from school for March break, and I am usually preparing for the Around the Bay 30 km. And this year we'll have Easter.
Last week was a great training week because my wonderful husband started his work day a little late (9am) so that I could train in the morning and be back for the kids since there was no childcare at the gym. I was up by 5:00 am most days to hit the road, treadmill, pool, bike and/or elliptical machine for a good 2-3 hours. Then, once getting home it was breakfast and recovery for the day. It was great because I could spend more time with the kids and get more done around the house. One thing I'm trying to plan is my summer training schedule when the boys are out of school. Micah will have hockey at least 3x/wk and Seth is registered for a weekly track program (his choice!) but it will be in the evenings. Also, I will have monthly races that will take me out of town/province. It will be great and I look forward to it. Hopefully, like last summer and March break, I can get most of my training complete in the mornings and beat the heat!
I finally got to 100 km of running last week. It was a combination of road and treadmill with hills, tempos and speed, averaging somewhere between 3:50-4:25/km with my longer run slower in the snowy, icy and windy weather. Like my rainy and windy tempo run last week, it was a character-builder. You ignore the pace and get through it with lots of effort and determination. Saturday's long run was great because 1) at 28 km, it was my longest yet, since injury and 2) it was with my good friend, Clayton, also returning from injury and hoping to complete the Bay in one piece! I continue to enjoy the cross training and am regularly stretching, working on core and using various methods to keep muscles in good form. I'm excited to be meeting with Naomi at Therapeutic Massage Counsel this week. I think this could be another great partnership and it sure is handy that the office is at the same corner as the kids' school and the gym, 1 km from home! Time to get regular massage for this body! I have another interview with a local paper/cable so that too should be fun.
This morning I've already done a tempo with some pick-ups. We plan to hit 120 km of running, which includes the Bay as a tempo.
As for my phase II diet, all is well. I hardly even think about the foods I used to eat. As for changes, I may have a bit more energy but also have a mild cold.  It's so hard to tell since there are so many other factors that play into energy and performance.
Rick and I are going to meet later this week, after my second workout to assess training and racing plans, and discuss realistic goal time for the Bay. Hopefully I'll have a decent race report after Sunday!

Wednesday, March 13, 2013

Springing Along

Another great week in the books and I am very pleased.
I can't get over how much stronger I feel in this come-back from injury, particularly my core. When you get a proper diagnosis and treatment plan, which includes full recovery it makes all the difference. I feel so much more power coming from my hips and core. I'm excited to think about how the speed will start to come once coach and I get out on the track. The timing is perfect for this time of year since I'll be ready to do weekly track workouts with the better weather.
Last week I logged 80 km of running. About 2/3 was on the treadmill at 4:05/km. I use this site to determine my true pace. I got in a 14 km Chariot run with Leah, which included some hills so that the the Bay race isn't such a shocker, and 13/23 km of my long run was outside. I quite like the treadmill but there is nothing like fresh air and the beautiful scenery outdoors, particularly along the trails. With the running, I also got in my usual pool running, swimming, biking, and elliptical to total 15 hr of cardio for the week. Last season we thought we'd likely increase my mileage to a weekly 170 km but we're going to stick to high quality 150-170 km/week since I'm coming back from injury and maintaining such a great cross training routine. I also considered doing the double thing but splitting my work-outs is only ideal on the weekends. Our oldest son is only 7 but taking it to the next level in hockey, which can include 4 weekly sessions that are usually scheduled between 5-7pm. Already he has the possibility of 3 different hockey groups for this spring/summer! Our almost 5 yr old is expressing interest in triathlons (!!) so my husband and I are trying to wrap our heads around scheduling with his work, my training and racing/appointments/work and a 2 yr old! Moving to a new phase of parenting is both fun and somewhat complicated!
Last week also included two group talks. One was to a group of moms at the Brantford Pregnancy Resource Centre and one was to the Longboats running group in Toronto. I quite enjoyed both but know I'll have to pace myself once training gets more intense in May. I also attended a luncheon to kick-off promotion of the Brantford Rotary Classic race. It's a great family event that draws young and old, recreational and elite athletes to the 5 k and 10 k start line.
Jonathan and I are starting to plan our trip to Russia. He and Rick will likely travel together. Jonathan and I look forward to traveling through Europe, starting the day after my race, which is also our 12th year anniversary. The kids will be finished hockey and swimming lessons so it'll be a nice break for them while they spend a few weeks at Grandma and Grandpa's while we are away.
We are currently in the middle of March break and it's going pretty well so far. We spent a few days at my aunt and uncle's, which was great because my sister and kids were there and I had a scheduled day off. It's funny that I feel tired and out of sorts with a day off but it's great because even though I only take about 2 days off/month, it feels like a week each time so I know I am recovering well. This a.m. I started at the gym at 5:30 and was able to get in 3 hrs work before being home for my husband to go to work. I hope to do the same routine, Thurs and Fri since it worked so well. Tomorrow will include 16x400m repeats at 6:00 am on the treadmill! Certainly not normal for some but it works for me. I am a morning person, that is for sure!
Although the Bay will be a training run, I look forward to racing again. After that we'll test my speed at Harry's Spring Run Off 8 km. I won't be tapering for these races so they'll be good fitness tests.
As for the diet, all is well. Avoiding any sort of refined grain is so far very easy and I do notice the lack of feeling bloated after eating. Also, I'm loving beets, squash, quinoa, brown rice and sweet potato in its place. Still can't get over the increased flavour of food! Even the tofu I'm eating now tastes good?!
In other news, I look forward to seeing how other runners do at the upcoming spring races such as the New York City half, Rotterdam, Boston, Around the Bay, etc. Even though I'm not up to competing at these levels yet, it's a great motivation that allows me to remain patient as I progress over the next 5 months. 
Additionally, in the news was Wesley Korir's MP victory in Kenya. I am so thrilled for Wesley and Tarah. I've been reading Jeremiah and Ezekiel recently and noted this, "The resources God gives us should be used to do his work and carry out his will, but too often we use them to satisfy our own desires". God is using the Korir family to do big things! Wesley will return to run Boston as 2012 champ. Go, Wesley!

Seth and mom at the Longboats talk.
Leah and mom on a Chariot run.

Kids love the new Saucony gear!
Leah and Seth ice skating.

Girls' shoes and skates.

Sunday, March 3, 2013

Krista DuChene's "Phase Two"

Like I said in my last post, I didn't think I would start my, "Phase Two" until May but I am ready now. I'm 36, have 3 kids, and will cherish the opportunity to run my best marathon at the World Championships in Moscow. Running in August 2013 will be my longest post-baby time period of 29 months and if I can change to make myself faster, stronger, and healthier now, I certainly will.

I get many questions about what I eat as a mom, elite marathoner and dietitian. After easily giving up any form of sweets/fatty foods for 3 months last summer in preparation for my October Scotiabank Toronto Waterfront Marathon, which earned me my second qualifying time of 2:32 for the world championships, I knew I could again take my diet to a new level. I did not have one bite of any forbidden food. Not one. Not only did it allow me to get to a lean racing weight of 115 lb but it also provided a psychological benefit. Despite the fact that I'm a dietitian, what you eat is really only one of many parts that make an athlete succeed.
With each training plan, I increase my mileage and intensity so why not sharpen the diet? To be honest, what you will read about Phase Two is not really anything surprising but people are intrigued and it's an interesting topic.

When I meet with people to talk about their diet for diabetes, cholesterol, and weight, I tell them that we should all eat like we have diabetes, or like we are going to get it. I use the, "Just the Basics" handout, which I follow myself and is based on the following:

1) Space meals and snacks evenly throughout the day. Never skip. Eat within 1 hr waking.
2) Limit sweet and fatty treats. Enjoy small amounts regularly.
3) Drink 8-10 cups water, and 2-3 cups skim or 1% milk daily.
4) Make plate 1/2 vegetables, 1/4 lean protein and 1/4 whole grain at lunch and dinner.
5) Do 30-60 minutes of moderate physical activity daily.
I tell people to change what they think will be easiest first, then once they've succeeded, move on to the more difficult tasks. It does not happen overnight.

So, to move on to my Phase Two, let me first start by mentioning a few things that got me thinking about changing.

As an Athlete:
I read about Jessica Zelinka's "Gluten-free diet experience". Not only is she an AMAZING Olympic athlete, but also a mom. Secondly, Trent Stellingwerff sent out a survey to gain information from recreational to elite athletes on prevalence, beliefs and experiences with gluten (or not) on general health, gastro-intestinal issues, and performance. And lastly, I knew other athletes such as Rob Watson, had avoided certain foods during training and racing. 

As a Registered Dietitian:
I started to become more intrigued with the reason for some components of current diet trends, e.g "Wheat Belly", Paleo, etc.

As a Mom
I wanted to continue modelling the importance of healthy eating as an athlete, particularly since my kids are starting to get more involved in athletics themselves. This week my eldest will have been on the ice 4 times! And I wanted to continue following Ellyn Satter's approach, which defines the role of the parent, the role of the child, and holds high the importance of eating together as a family.

I often tell my kids that the best food has minimal packaging, is reasonably priced, and home-made. Like many other kids, mine too ask for the packaged, processed, high calorie/salt/fat/sugar foods while at the grocery store, and other places, but once I tell them I can and will make something similar at home, they are usually satisfied. Or, I simply say no because I am the parent. My JK son will ask more for these types of things since he's younger and it's his first year of school where he sees what other kids have. But like my 7 y.o. son, I know he too will start to eat more, and better appreciate real food. Kids can be picky, they can eat a lot at some meals and not much at others, and that is completely normal. As a R.D. who went into peoples' homes to help with diet-related issues, I am very grateful for Ellyn Satter's work. My kids aren't "perfect eaters" but is there such a thing anyway? And they are growing to make their own choices, not only in diet, but in many areas of life. I can't wait until Heidi Smith, sport R.D. and author of my favourite, "Nutrition for the Long Run" publishes her next book called "Family Fuel" - all about how to feed a family with kids in sport. I must say that my kids didn't even know what McDonalds was for the longest time. Also despite the many trips to the arena, I've never put a coin in any machine. Not once. As a kid who also frequented the arena, I quit asking for things while there and my kids are now doing the same. You can only hear, "No" so many times I guess!

So with "Phase Two" I wanted:

-an increased awareness of everything going into my mouth
-even less processed/refined high sugar/fat/salt/calorie foods
-high nutrient density
-continued appropriate proportions
-flexibility and freedom
-optimal recovery
-reduced fatigue
-optimal energy
-decreased inflammation, particularly in the hip
-optimal immune function
-increased performance

In order to do this, I would limit or avoid:

-refined foods
-processed foods with lengthy ingredient lists containing words I can't pronounce let alone recognize, even with a degree in nutrition!
-high gluten-containing foods - wheat, barley, rye
-high-glycemic index foods
-high sugar foods
-high trans/saturated fatty foods
-high sodium foods
-high calorie/low nutrient dense foods

And I would include plenty of:
-natural, unprocessed, whole foods
-brightly coloured vegetables and fruit
-low-glycemic index foods
-low-fat, high-fibre, and high-protein foods

So here's how it looks, none or very little (some of these foods I haven't eaten in over 20 years, or ever!):
-crackers, white rice, bread, pasta, muffins, waffles, pastries, pancakes, cold cereal, white potatoes, bagels, wraps, pretzels
-flavoured or sweetened yogurt, most cheeses, dairy-type spreads such as cream cheese, high fat milk/cream
-bacon, hot dogs, sausage, bologna, salami, pepperoni, fatty meats, deli meats
-juice or any drink other than skim milk, water, coffee with milk, tea with milk, hot lemon water

And here's what I am going to enjoy: 

-squash, sweet potatoes, beets, turnip, carrots, quinoa, beans/peas/lentils, steel cut oats, red river cereal, brown rice as my whole grains
-cabbage, spinach, kale, mesclun mix, zucchini, egg plant, broccoli, cauliflower, onion, celery, brussels sprouts, green/yellow beans, peas, tomatoes, peppers, cucumber, mushrooms and nearly every vegetable
-berries, apples, bananas, melon, citrus and nearly every fruit
-skim milk, plain greek yogurt, cottage cheese, small amounts of goat and feta cheese (would like to try kefir)
-tuna, salmon, sardines, eggs, lean poultry/beef/pork, tofu
-nut/seed butters or whole - almonds, walnuts, peanuts, pumpkins
-chia, hemp, flax

Meals So what does it look like? Here's a typical day...
-greek yogurt + cottage cheese
-steel cut oats or red river cereal with berries, protein powder and some pumpkin butter
- grapefruit
- coffee x 2
Lunch (1/4 lean protein, 1/4 whole grain, 1/2 vegetables with 1 cup skim milk)
-mesclun mix and/or spinach with vegetables and tuna, salmon, or sardines (new to me and I LOVE them!)
-pureed greek yogurt + kale + protein powder + frozen berries + nut butter (thank you for this recipe, Stacey!)
Snack* and coffee x 2
Dinner (1/4 lean protein, 1/4 whole grain, 1/2 vegetables with 1 cup skim milk)
-chicken breast or pork tenderloin or lean beef (I often go to my brother-in-laws blog for ideas)
-spinach or mesclun salad with olive oil and balsamic vinegar dressing
-cooked vegetable, usually something green like brussels sprouts, beans or broccoli
-brown rice, quinoa, squash or sweet potato
-if dinner is early, around 5pm, I will usually have a medium-sized snack otherwise it's small with a big cup of tea

Lately I've been enjoying little bowls of various mixtures:
1) chopped apple or pear + greek yogurt + brown rice + cinnamon + almonds + hemp seeds + raisins or chopped prunes (my version of rice pudding)
2) greek yogurt + cocoa or chocolate protein powder + raw slow cook oats + chia seeds + walnuts or nut butter (my version of a peanut butter, chocolate chip, oatmeal cookie) 
3) a quick n' easy piece of fruit & a handful of nuts - my favourite is a gala apple with plain, unsalted peanuts

As a R.D., I struggled for the longest time with the use of protein. I'm a big believer in the big picture so would often cringe when people asked me about protein use, knowing full well that their diet and other lifestyle choices could use other, more productive modifications first. There are those people I counsel who reek of cigarette smoke and insist that organic food is the only way to go. And then there's terribly inactive people who consume copious amounts of expensive, convenience foods yet insist healthy eating is expensive. I digress, back to protein. The toughest crowd by far is the young athletes, particularly adolescent males who desperately want to build muscle mass. Protein is important but we can only do so much about our genetic makeup.

Protein Powder
I can't remember exactly when but the first time I started using protein powder was when I was training in a particularly hot summer for a fall marathon. I simply couldn't ingest the appropriate amount of protein necessary to recover from training. So, back I went to my trusted friend, Stacey. She had done a considerable amount of research on the subject and gave me some recommendations. But I only used it during that training and racing period. Today, I get New Zealand grass fed cow whey protein isolate from my sponsor Eload Sport Nutrition and use it daily because my training is so much more. It is the same protein that is in Emend Sports Recovery Drink, something I can't live without! I consume about 4 cups of Emend, immediately after each training session. Not only does in aid in muscle recovery but replaces lost fluids and electrolytes, and gives me some time until I get home to cook and eat my next meal. It makes my recovery, really.

Protein Bars 
I only recently started using protein bars because the texture and taste didn't really appeal to me, I preferred eating real food, and knew there were endless amounts garbage protein bars that are simply glorified chocolate bars. I kinda felt the same about them as granola bars, which I do not buy for my kids! Marshmallows and chocolate chips, really? Anyway, I think the best place to go is a "Goodness Me" or "Whole Foods" type store to get the best protein with the least amount of added junk. But I must confess that I made an impulse buy the other day, getting a package of protein bars while visiting a Costco with my sister-in-law who's a member. Part of eating healthy all the time is planning ahead and I certainly do. I can't be bothered daily making brown rice or quinoa for dinner, or steel cut oats or red river cereal for breakfast, so I make a weekly crock pot batch, keep it in the fridge and reheat. But, when I was away for my son's overnight hockey tournament and the timing of meals was a bit off due to game times, I simply ran out of food the day we were to leave. I was pretty hungry when we went to Costco on the way home and we all know grocery shopping is best not to do when hungry. My stomach took over my mind, which rarely happens because I have a decent amount of self-control, and I tossed the box in the cart and ate one right away. So, I have the box and will use it when traveling or when I'm out and desperate. I did make some great purchases that day that I don't regret such as big bags of walnuts and almonds, a hemp/chia seed and dried cranberry mixture, and three-packs of greek yogurt.

This is a fairly straight-forward topic and here's what I use:
-daily omega 3
-daily pre/post natal vitamin/mineral
-daily liquid iron during 12 week build
Why Low Gluten?
Some people have to avoid gluten due to an allergy or intolerance. Some have celiac disease, a gluten-sensitivity, or dermatitis herpetiformis so a gluten-free diet is a must. Others have gastrointestinal issues such as bloating, diarrhea, gas, and constipation, and find avoiding gluten, or eating very little, is beneficial. None of these issues were reason for me trying a low gluten diet. Rather, it was for the increased chance of reduced inflammation, better overall nutrition intake, and optimal energy, recovery, and immunity. It's only been a week and it's been quite easy. I haven't seen major differences but I must say that for some reason, everything I eat and drink seems to taste way better than it ever did before? Not sure what that has to do with but it makes eating all that more enjoyable!

Pre-Race Foods
Carb-loading has always been a major component before racing a marathon. Most of the time it included bagels, bread and pasta. Not sure what I'll do yet but I have lots of time to practice before long runs. We all know to never try something new before a race!

In Summary...
Like I said, diet is only one part. I certainly don't obsess about it.
Of course, I can change things up as I go. Like I said, I wanted flexibility.
There's always new findings from different sport nutrition studies so I'll try to keep up on some of that but to be honest, I don't get too excited about much of it, rather wait until I see consistency. I look forward to reviewing fellow RD and Saucony marathon runner and soon-to-be mom, Kimberly Meuller's book in June.

Back to Training ...
I had another great week, again faster and stronger than the one before. I completed 13 hours of a combination of treadmill running, biking, pool running, elliptical and swimming. Total mileage was 70 km at about 4:07/km and my longest distance was 18 km with 16 km at 4:05/km and the last 2 km OUTSIDE! I was thrilled to finally get outside to enjoy the fresh air and freedom again. I haven't had pain in my ribs for about a week but it did hurt while running outside vs the treadmill. It's only been 3.5 weeks since fracturing them so hopefully in another 2-3 weeks, when I'm running more outside, it'll be ok. My pelvis/hip continue to heal and were better aligned this week. Sherri and Patricia continue to work on strengthening other weak areas such as my upper back, shoulder, and right ankle. Every time I go in there, they not only have me doing the continued exercises for proper pelvis alignment but also throw in a bunch of new ones each time. Their support has been amazing. I don't even want to think about where I'd be now had I not started seeing them - likely not running at all!
This week should be another good one. Again, I'll be increasing the mileage and intensity as well as running more outside, and doing my first interval workout! My long run will be 23 km! And of course, I'll keep up the cross training.

Interested in a great blog? Check out fellow marathon mom, Mary Davies'! She just set a new 10 km PB of 32:53 in preparation for the New York City Half Marathon. She'll be running the marathon at worlds in August too.

Registered Dietitian on the job.

My desk at work showing the plate model and my typical dinner (spinach salad with canned salmon, veggies and oil/vinegar dressing).

Riding the bike. Drinking Eload.

I don't think I've ever had the same salad twice. This one has chicken, beets, squash, spinach, onion, and sweet potato.

Our sweet Leah Maelle turns 2 this week. Why is her middle name, "Maelle"? We liked the names Mae and Ella. And we liked the name of Maelle Ricker who was the first Canadian woman to win a gold medal on home soil at the Olympics. She's only a year younger than me so I sure hope to see her in Sochi!

I love it when grocery stores have their produce located at the front. Put the best stuff in first, folks!

photo.JPG Love this pumpkin butter!

 Disclaimer: This blog is presented for informational and educational purposes only and is meant to complement the advice and guidance of a registered dietitian. This blog, is not intended and should not be construed as the delivery of medical care. Persons requiring diagnosis or treatment are urged to contact their primary health care provider for appropriate care. Always seek the advice of your physician or other qualified health provider prior to starting any new diet or treatment and with any questions you may have regarding nutrition, health, a medical condition, food, beverage, product, supplement, nutrient or drug-nutrient interaction. The creator of this blog disclaim any liability or loss in connection with the content provided here