Eating Strategies Before and During Running a Marathon

Based in Thornton, Colorado, Dr. Mark Moynier is a dentist who provides services that encompass crowns, bridges, and dental implants, among others. An avid runner, Dr. Mark Moynier has competed in more than a dozen marathons over the past 16 years and trains under a four-time Olympic competitor. 

One of the most important aspects of training for endurance events is diet, with many runners significantly increasing their intake of healthy proteins in the weeks leading up to a big event. This helps build muscles, with selenium protecting them during intense workouts, and niacin regulating the fat-burning process.

When it comes to eating before a race, it makes sense to have a small snack that combines protein and carbs no more than 30 minutes before race time. Ideal combinations include whole-wheat-bagels and bananas or peanut butter.

Running a full 26.2-mile marathon in one go requires strategic refueling every half-hour to 45 minutes, with a 30-gram carb intake each time as the goal. The key is not to wait until exhaustion hits to refuel, as calorie intake is most effective when it is slow and steady. Regularly replenishing helps avoid a “crash and burn” situation, in which energy has topped out and the next source of carbs is not yet digested in the stomach.

Treating Bruxism with a Night Guard

Colorado dentist Mark Moynier is the lead clinician at BrightNow! Dental in Thornton. There, he performs a number of procedures, such as fillings, crowns, and root canals. In addition, Mark Moynier fits patients with night guards.

According to the American Dental Association, between 10 and 15 percent of adults suffer from bruxism, or teeth grinding. Symptoms include sore jaws, dull headaches, and tooth pain. After a diagnosis of bruxism, dentists may advise patients to begin using a night guard, an appliance for the teeth that a patient wears while sleeping. 

Night guards can be purchased over the counter, but they are also available at most dentists’ offices. Night guards purchased from a dentist are more durable and more comfortable since they are custom made to fit the individual patient. 

In addition to using a night guard to treat bruxism, dentists may suggest other treatments. Teeth that are out of the alignment may contribute to teeth grinding. If this is the case, an orthodontist may be able to help. 

Stress and anxiety can also lead to bruxism. These conditions may be relieved through meditation or professional counseling. Finally, a change of diet or medication may help alleviate teeth grinding.

Dressing for a Cold-Weather Run

Dr. Mark Moynier, a dentist in Colorado, practices with BrightNow! Dental. An avid runner, he has participated in over a dozen marathons since 2003, including the New York City Marathon and the Boston Marathon. Running is one of Dr. Mark Moynier’s favorite morning activities.

Many runners prefer staying indoors during the winter instead of running in cold weather. However, as long as you dress properly, there is no reason you shouldn't run in the cold.

During outdoor runs in the winter, you lose about 10 percent of your body heat from your head. Wearing a hat or cap isn’t enough, however, since you also need to protect your face from the cold. To do this, wear a face mask, scarf, or bandanna with a thermal hat.

From there, protect your torso and legs by dressing in warm layers. For the base layer, wear a thin, synthetic material, such as polypropylene, to wick moisture from the body. Wear an insulating layer of fleece or another warm material for the middle layer, and wear a waterproof/windproof layer on the outside.

Finally, to keep your feet dry and warm, wear wicking sock liners underneath warm fleece or wool socks. You may also need larger running shoes to accommodate the thick socks. Your shoes must be comfortable and water-resistant.

Foundational Colorado Front Range Gardening Techniques

Based in Thornton, Colorado, Mark Moynier, DDS, leads Bright Now! Dental and provides a host of coordinated services that encompass periodontal and orthodontic care. In his free time, Dr. Mark Moynier enjoys outdoor activities such as mushroom hunting and organic gardening. 

A 2016 Denver Post article brought focus to a “no-strain" method of organic gardening developed by Larry Stebbins and detailed in the e-book The Backyard Vegetable Gardening Guide: A Monthly Primer for the Organic Gardener in the Colorado Front Range and Beyond. 

A foundational principle is to avoid tilling the soil after the initial working of the soil in order to add amendments. Frequent tilling disturbs habitats of beneficial organisms, such as earthworms. At the same time, tilling also unearths other seeds that have been buried, which can amplify weed issues. 

Other core principles detailed in the book include composting, growing plants in raised beds, and utilizing immediate-succession planting methods in ensuring a continual harvest. Savvy gardeners also select vegetable varieties known to thrive in the Front Range region just east of the Rockies. These include beans, peas, tomatoes, and broccoli, with plum tree varieties also thriving in the area. Coordinated strategies can significantly boost garden production, which can be challenging at high elevations.

Three of the Best Places to Run in Boulder, Colorado

An alumnus of Columbia University’s School of Dental and Oral Surgery (now the College of Dental Medicine), Mark Moynier, DDS, strives to stay physically and mentally sharp by beginning most days with a run. As a resident of a city considered to be one of the best running destinations in the country, Dr. Mark Moynier has ample options when choosing where to get his morning exercise. The best of these options include the following:

- Mount Sanitas. The 5K loop at this small mountain tests runners with more than 1,300 feet of elevation gain. Those not ready for such a challenge can build their stamina on shorter one- and 1.3-mile trails.

- Flatirons Vista. Flatirons Vista is home to two relatively flat loops that allow for picturesque views of canyons and other natural sights. The aforementioned pair of trails combines to stretch for 5.2 miles through forests and prairies, but runners can add more distance by connecting with the adjacent Doudy Draw trail network.

- Mesa Trail. A classic local route, Mesa Trail takes runners on an approximately seven-mile tour of the scenic wonders of Boulder. Trees provide shade for much of the way, but visitors should expect some sun exposure on the trail’s south end.

Basic Tips for Proper Cycling Etiquette

Mark Moynier, DMD, has spent more than three years as a dental professional with BrightNow! Dental in Thornton, Colorado. When he is not tending to patients, Mark Moynier, DMD, enjoys leading a physically active lifestyle. A few of his preferred pastimes include marathon running and cycling.

There are several aspects of cycling etiquette individuals should observe in order to maintain safety while riding. When cycling on a public roadway, cyclists should more or less behave as a car. This involves obeying all traffic signals and signs, riding with the flow of traffic, and yielding to pedestrians. If a cyclist plans on using a crosswalk to cross a street, it may be advisable to get off and walk the bike.

Of course, dealing with cars is only one small aspect of cycling. Engaging with other riders is a whole different animal. In order to safely and efficiently pass another rider, individuals should pull up close to the rider ahead of them, loudly and clearly announce, “on your left,” then wait for the proper response. Once the lead rider has pulled to the right or waved the trailing rider on, individuals can say thank you and make a safe pass.

Visibility is another key element of cycling etiquette, particularly when riding beyond the confines of clearly marked cycling paths and bike lanes. Wearing brightly colored clothes and adding reflectors are great for maintaining visibility, as are headlights when riding at night. Lastly, individuals should perform safety checks on their bike before every ride. New riders should take their bike to a local shop and ask for a tutorial on performing a thorough check in order to minimize the likelihood of an accident while on the road.

The 2019 Southwest Dental Conference

As a dentist at BrightNow! Dental in Thornton, Colorado, Dr. Mark Moynier regularly completes procedures such as fillings, extractions, root canals, and bridges. Over the years, Dr. Mark Moynier has attended multiple professional conventions and conferences, including the Rocky Mountain Dental Convention. 

The Rocky Mountain Dental Convention has been attracting regional dental professionals to Denver, Colorado, for more than 75 years. The annual event features a series of exhibits, hands-on workshops, clinical courses on a variety of dental topics, and educational and developmental opportunities from a roster of leading clinicians. Time here renews excitement in a career that is constantly improving for the benefit of the patient, while providing continuing education necessary to be compliant with Colorado Dental Board requirements.

The 2019 Southwest Dental Conference will take place January 17-19 at the Colorado Convention Center in downtown Denver. Participants can register to receive continuing education credits for specific courses. In general, the American Dental Association Continuing Education Recognition Program offers one credit for every hour of qualifying continuing education activities. For more information, visit rmdconline.com.