New Castle News

August 1, 2013

Lori Brothers: Make sure your tank is properly filled before starting your exercise routine

Lori Brothers
New Castle News

NEW CASTLE — I’d like to give a big “shout out” to Lugene Hudson, who is working toward getting back up to speed with her interest in running.

We did have a great event this year, and I like to make sure it is clear to all the walkers that you, too, are invited to participate in our annual event. A great side note — I had a participant who won a medal in her age group. She wasn’t sure if she should come out, since she had never walked a 5K. She surprised herself. Congratulations, Amy!

“There is no comparison between that which is lost by not succeeding and that which is lost by not trying,” said Francis Bacon.

So make sure you adopt the practice of putting one foot in front of the other, at whatever speed is appropriate for you. I call this finding your personal best. You might surprise yourself too.

Lugene asked some important questions about taking care of yourself if you are taking up an exercise routine, walking, running, or any sport.

Jameson’s Clinical Nutrition Manager, Michelle Byers, advises to make sure you are properly fueled before you begin any type of exercise.

“You wouldn’t start a road trip on an empty tank of gas,” she says.

Byers explains that carbohydrates are the fuel of the body, and that when you are endurance walking or running, or with any exercise, it is important to consume enough carbs to have the energy available to you.

“You don’t want to eat 20 minutes before you exercise because your body will still be digesting. Eat in ahead of time so it is absorbed into your tank before you undertake anything,” she said.

Lugene mentioned her hypoglycemia. In her case, she would also need to include a protein with her carb snack to make sure she doesn’t have a reaction due to the pancreas over-producing insulin.

If you are not sure of your needs, please check with your doctor before starting an exercise program to be sure you fuel yourself properly. Personal nutrition counseling is also helpful.

Generally, it is OK to include small amounts of protein in your pre-exercise meals because it helps build and repair muscle tissue, and reduces muscle soreness.

“Choose pre-exercise meals that are low in fat and fiber to ensure optimal digestion,” Byers advises.

Plan to eat three to four hours before exercise. Some suggestions she provides include peanut butter and honey on toast with an instant breakfast drink; fruit and yogurt smoothie with low-fat granola; low-fat cottage cheese with apple butter and crackers with fresh grapes; or a turkey and Swiss sandwich with fruit and a sports drink.

Also, 30 to 60 minutes before exercise drink a sports drink or water. Some runners prefer sports gel, sport beans or gummies, or a sports bar. A piece of fruit or a jam sandwich shortly before heading out for your walk or run is also acceptable fuel.

Byers also reminds us, “Remember to replace fluids early and often during and after exercise, particularly in hot environments.”

Thanks, Lugene. Good luck with your training routine. We hope to see you next year during our 5K/10K fireworks Day event! Mark your calendar for Saturday, July 12, 2014.

(Lori Brothers is the director of The Dean Ornish Program For Reversing Heart Disease at Jameson Hosptial,


Stuffed Baked Potatoes

The filling:

1 tsp canola oil

1 tsp finely chopped garlic

1/2 cup finely chopped broccoli

1/2 cup sweet corn kernels

1/2 cup finely chopped zucchini

1/2 cup finely chopped red pepper

2 red chillies, finely chopped

1 tbsp corn flour mixed with 1/4 cup of skim milk

salt and pepper to taste


Other ingredients

6 large potatoes , boiled and unpeeled

salt to taste

12 tbsp grated mozzrella cheese for topping

Nonstick spray



1.Heat the oil in a pan, add the garlic, broccoli, corn, zucchini, red pepper, green chillies, mix well and sauté on a medium flame for 2 to 3 minutes, while stirring continuously.

2.Add the corn flour and milk mixture, salt and pepper, mix well and simmer till it thickens.

3.Remove from the flame, divide into 6 equal portions and keep aside.


Filling potatoes:

1.Make criss cross insertions halfway through each potato keeping the base in tact.

2.Press the base lightly so that the slits open up, making enough space to stuff the filling.

3.Sprinkle salt on a potato and stuff with a portion of the filling

4.Sprinkle 2 tbsp cheese over it and keep aside.

5.Repeat with the remaining ingredients to make 5 more stuffed potatoes.

6.Arrange the potatoes on a baking tray sprayed with non-stick spray and bake in a pre- heated oven at 400 degrees for 5 to 7 minutes or till the cheese melts. Serve hot.