Day #21: Take on the challenge

Endurance sports can be addicting. Perhaps it is completion of your first athletic event that fuels your fire to register for a longer-distance event. I think for most of us, however, we probably feel that our drive for a longer, more challenging race, is due to one or more of the following:
1) watching Ironman on TV
2) hearing stories from other endurance athletes
3) having friends who compete in endurance events

If you call yourself an athlete, I'm sure you have somehow inspired other people to participate in their first 5K race or triathlon. Maybe it wasn't your intention to do so, but it seems to be quite easy to give others the motivation to sign up and train for a once-unbelievable, yet achievable, experience.

Recently I had two friends complete ultra marathon events. My friend Kellie Smirnoff completed the Mountain Mist 50K trail run and placed 2nd overall female after 5 hours and 27 minutes and 4000+ feet of elevation gain. I'm pretty certain that a 50K is not in my future but then again, when I was huffing and puffing to finish a 6K cross country race during my senior year of college (2000), I could not have predicted that one day I would be an Ironman World Championship finisher.
Just yesterday my friend Saswata Roy, or should I say Dr. Roy MD, who practices Pediatric Otolaryngology and is an Assistant Professor Mayo Clinic, completed the The One to Grow on Ultra Marathon. 55 miles (5 mile loop) and 33 bride-repeats later, Saswata finished in 9 hours and 27 minutes. I still can't get over the fact that he ran 55 miles but when I saw him last night at a chili-athlon party, he said it was 100% mental. I am pretty certain that my body is not designed to run 55 miles, however, my body could probably swim 5 of those miles...running, not so much. I'll stick with 26.2 at the end of an Ironman.

After listening to the stories of my friend's participating and completing these crazy ultra races (yes-I know that an Ironman is pretty crazy) I do have that little voice in my head wondering if I could ever take on a challenge like that. Well, as my dietetic internship deadline date approaches in 2 weeks, I will just take 1 challenge at a time.

The thing with endurance races is that they are concrete. You know the distance and for the most part, you know what you need to do to get there. I would say that 90% of the people who sign up for an endurance event, that they not only know what to do to get to the finish line but they want to get to the finish line. The goal is typically just to finish and therefore, the steps to reaching your goal are realistic, manageable and practical. If you were never a runner or a swimmer or have little experience in cycling, you know need to work on your skills before completing your first triathlon. A baby must crawl before she can walk. If you excelled in swimming in college but are a new to running, you are likely going to create some type of "running" strategy so that you don't burn yourself out of training for an Ironman. If you have a hectic work schedule and busy lifestyle, it would be wise to create a training plan that will allow you to make the most out of your weekly workouts, in order to finish your first marathon rather than making your life fit around your training plan.
When it comes to the big day of participating in your first endurance event (for some it may be an Ironman, for others it may be a 15K running race) you think back to everything you did in order to prepare for the BIG day. You smile when you think of all of the dedication and hard work it took to get you ready for the big day. The obstacles and tiring workouts were challenging but looking back, you learned to appreciate the rewards in sticking to a training routine. There were certainly good days along with the bad days but most of all, you didn't give up.
I think we have all experienced the ups and days with training but what is a race without the "oh no's" during the race. GI upset, lightheadedness, sudden loss in drive/energy, frustration, extreme tiredness, negative thoughts....seriously, the list can go on forever. But for some reason, even with these possible "DNF" scenario's, you find a way to move on. You know you can't give up and you didn't work this hard just to give up. One foot in front of the other and before you know it...you are at the finish line....ready to do it all over again.

So...where is this going?

How do you view your nutrition-related endeavors? While it can certainly be a challenge to live a healthier lifestyle, do you ever ask yourself what is stopping your weight loss challenge?

There is a myth that it takes 21 days to create a habit. I have provided 21 tips to my devoted blog readers (thank you for reading my blog) in an effort to help you jump start your weight loss journey or quest to live a healthier lifestyle. Certainly you didn't have to implement every tip into your lifestyle but it was my hope, that for the last month, you would learn something new or remind yourself of something you may have learned in the past. Secondly, you would find a way to make that tip part of your life or at least, become more conscious of your eating or exercise routine, by trying out the tip for a day or two.

I found this pic on the internet and I thought it was just perfect for the last day of my 21 tips.



According to the Seven Habits of Highly Effective People (I had to read it in grad school and I highly recommend it)
A habit is the intersection of knowledge, skill and desire.
Knowledge is the theoretical paradigm, the what to do and the why.
Skill is the how to do.
Desire is the motivation, the want to do.
In order to make something a habit you have to have knowledge, skill and desire.

I hope that I have provided you with loads of knowledge in order to help you figure out what it is you need to focus on to reach your weight loss/performance goals. Rather than telling yourself you "need to lose weight" "I am fat" "I want to be lean" the knowledge you have of living a healthier life will help you work on the weakness's in your current eating and exercise routine.

Next comes skills. Whether you need to eat more fruits and veggie, weight train or include more quality protein in the diet, you recognize what it takes to be healthier rather than just wondering what you need to do to "look good in my jeans".
Just like you need to have a bike to train for a triathlon, you need to have fruits and veggies stocked in your fridge in order to eat more fruits and veggies on a daily basis.

Lastly comes desire. Here's the tricky part. Do you have the desire to live a healthier lifestyle? Are you committed to consistent exercise and healthy eating or do you make excuses and say "it is too hard" or "I'll start tomorrow". The day you sign up for a marathon or IM, you are 100% committed. You know that it won't be easy but you know how amazing it will feel when you reach the finish line.

Maybe weight loss, exercise and healthy eating doesn't have a finish line. Come to think of it, it doesn't. You will always have to be conscious of what you are eating, why you are eating it and how much of it you are eating. You will always have to have some type of motivation to get in a workout.

While this all sounds miserable and undesirable, it is time that you take on the challenge and realize that living a healthier lifestyle is a want and a need. More than anything, with new habits and a challenge here and there, you will learn to love your new life and never want to go back to old, unhealthy habits.

Good luck!


*I'd love to hear if any of my tips helped you out in your weight loss/performance journey?
*Did you make a nutrition/exercise-related resolution? Are you still sticking to your resolution?
*Do you still struggle with any tips in my Jan blog posts? Do you have other struggles with your healthy-journey?

The new bed

Smudla seems to have her own special "hidden" places in order to get in a good morning and afternoon nap. As for Madison and Campy, they are inseparable. Not only are they inseparable from each other but Campy follows me around no matter what I am doing. When I am cooking, I have two furry little bodies staring up at me, just hoping that I drop something yummy.
I saw the cutest bed at Walgreens the other day. Of course, Campy will always sleep with us in our bed but for traveling and napping, I think this $6 bed proved to be a good investment.

Good-bye window, couch and pillow.....














Hello new bed!




Smudla still prefers her special spots to keep an eye out on everyone

Day #20: Eat more fiber

I've probably overwhelmed you with the concept of meal-planning. I agree, it is probably one of the hardest parts of achieving your weight loss/performance goals. While it doesn't take much effort to make pasta or a grilled-cheese sandwich, you may find that some of your meals aren't very filling. Well, at least 1 serving, that is. It is only after you eat 2,3, possibly 4 servings of pasta or 3-4 grilled cheese sandwiches that you finally feel full (or should we say "stuffed").
If you are an active person who can't quite seem to conquer those cravings and hunger pains throughout the day, my first tip is to focus on nutrient timing. How are fueling for a workout and recovering from the workout?
If you are the person who lacks the energy to be consistent with training, my suggestion is to focus on balanced and complete meals which leave your blood sugar stable and tummy satisfied.

Regardless if you do/don't have energy for workouts or do/don't experience cravings or hunger pains, it is important that you focus on fiber in the diet. According to the American Heart Association, adults should aim for around 25-35g fiber per day (women around 25g/men around 35g). Not only are there countless benefits of adding fiber to your diet but fibrous foods that contain no ingredients (ex. fruits and veggies) or are whole-grain in nature, will help you fill up quicker at meals and snacks, as opposed to eating sugary or low fiber foods (ex. processed foods, enriched foods). While you may eat more than one serving of raisin bran cereal in the morning, research shows that starting your day with a complex carb, high fiber breakfast (with some protein) will cause you to eat less throughout the rest of the day. While you may not feel the benefits of your high-fiber breakfast at 8am, you will likely find yourself reducing your caloric intake later in the day...without even trying.


You probably see plenty of commercials or ads promoting Whole Grains, as opposed to refined grains.
Whole grains, such as whole-wheat, oatmeal and brown rice, contain all 3 parts of the grain:
Endosperm
Germ
Bran

Refined grains have been ground into flour or meal (milled) which causes the bran and germ to be removed. While an enriched product may appear healthy because they contain B vitamins and iron, the enriching process actually removes the fiber and other vitamins in grains and through processing, adds back some vitamins but not fiber. It seems weird that vitamins would be taken out, only to be added back again, but perhaps that is why wheat flour, enriched bread and white rice is so affordable compared to popular "whole-wheat" products.



Taken directly from the American Heart Association website:
*Whole grains are generally good sources of dietary fiber; most refined (processed) grains contain little fiber.
*Dietary fiber from whole grains, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease.
*Fiber-containing foods such as whole grains help provide a feeling of fullness with fewer calories and so may help with weight management.
*Grains are also important sources of many nutrients:
-B vitamins (thiamin, riboflavin, niacin and folate) play a key role in metabolism.
-Folate (folic acid), one of the B vitamins, helps the body form red blood cells.
-Iron is used to carry oxygen in the blood.
-Magnesium is a mineral used in building bones and releasing energy from muscles.
-Selenium is important for a healthy immune system.

Do you have to eat only whole grains? It wouldn't be a bad thing but it is perfectly fine to have a few enriched products in your diet. I do not recommend emphasizing low-fiber/enriched foods in your diet but if you are choose 1 serving enriched pasta over a bowl full of veggies and beans, it is likely that you are receiving plenty of fiber in your meal. However, if you are eating 4 slices of 100% whole-wheat bread w/ butter and cheese, in addition to 3 servings of whole-wheat pasta topped with cheese and Alfredo sauce, you may be eating a lot of fiber, but also more fat and calories than necessary.

Most fruits and veggies contain some amount of fiber (some more than others) but will not have an ingredient list (isn't that wonderful that fruits and veggies don't contain ingredients :)
But to determine whether or not your food product is really 100% whole grain, look at the first ingredient on the nutrition panel. If you find one of the following names first on the list, you are certain your are choosing a whole-grain product:
whole wheat, graham flour, oatmeal, whole oats, brown rice, wild rice, whole-grain corn, whole-grain barley, whole-wheat bulgur and whole rye.

FYI-many breads featured as "light" will read "2 servings" on the nutrition label to make you feel like you are eating healthy and saving calories. Or getting more with less. If you are choosing a bread that has 120 calories per serving and the serving size is 2 pieces, sure each slice may be 60 calories but for 2g fiber per serving, you are only receiving 1g of fiber per slice. There are many other products on the market that will leave you satisfied with more fiber and only 30-40 extra calories. Not sure about you, but I'd rather choose a piece of 100% whole-grain bread that has 70 calories and 5g of fiber than choosing an enriched food that is not giving me the fiber I am looking for to feel satisfied at my meal. However, if you are eating a low fiber english muffin, topped with natural PB, fresh apricots and an apple, I'd say you are getting plenty of fiber and you understand how to plan your meal.

Don't be fooled by baked goods which may come across as "healthy" or by meals which leave you stuffed but don't provide you with very much fiber:
*Panera Reduced Fat Wild blueberry muffin: 350 calories, 10g fat, 2.5g saturated fat, 2g fiber, 35g sugar
*Full Smoked Ham & Swiss on Stone-Milled Rye: 700 calories, 28g fat, 10g saturated fat, 2320mg sodium, 5g fiber

Look at what happens to your calories and fiber when you choose a soup:
*Low Fat Garden Vegetable with Pesto: 160 calories, 3.5g fat, 1240mg sodium, 6g fiber

Furthermore, generic brands are often just as good as named brands when it comes to "high fiber" foods. If you notice that many of your "high fiber" whole grain foods (particularly breads) may be high in calories. By reading food labels you will be able to make an educated decision and find whole grain products that are lower in calories but still with the fiber that you are looking for in your diet.

Lastly, there are two types of fiber:
Solube - Oats, oat bran, beans, barley, citrus fruits, apple pulp, strawberries
Insoluble - whole-wheat breads, wheat cereals, wheat bran, rye, barley, cabbage, beets, carrots, brussel sprouts, turnips, cauliflower and apple skin

Soluble fiber decreases the risk of cardiovascular disease as well as modestly reduce LDL (“bad”) cholesterol beyond levels achieved by a diet low in saturated and trans fats and cholesterol alone (AHA website).
Insoluble fiber is associated with decreased cardiovascular risk and slower progression of cardiovascular disease in high-risk individuals. The best part of dietary fiber is that it makes you feel fuller sooner and eat less calories. Think of how satisfied you would feel after eating a piece of whole-wheat bread compared to a doughnut?

Most importantly: READ labels. If you are looking at servings, calories, fat, sodium, cholesterol, etc. it is equally important to look at the first ingredient and the fiber content.


The following count as 1 ounce-equivalent (or 1 serving) of grains:
American Heart Association


Whole-grain choices

* 1 slice whole-grain bread (such as 100% whole-wheat bread)
* 1 ounce ready-to-eat, whole-grain cereal (about 1 cup wheat flakes)
* 1⁄2 cup cooked whole-grain cereal, brown rice, or whole-wheat pasta
* 5 whole-grain crackers
* 3 cups popped popcorn


Enriched choices

* 1 slice white bread
* 1 small white roll
* 1 ounce ready-to-eat cereal (about 1 cup corn flakes)
* 1⁄2 cup cooked cereal, white rice, or pasta
* 9 mini 3-ring pretzels
* 1 4.5 -inch pancake
* 1 6-inch flour or corn tortilla



Starting today, try adding an additional 1-2 servings of high fiber fruit to your daily snacks and at least 2 servings of veggies with 1-2 meals.

Day #19: Be conscious of your food choices

You know if you run comfortably at 10 minutes per mile you aren't going to run a 20 minute 5K at your next race. It is quite clear that you can't be comfortable with your current routine if you want to see a change in your routine. That's not to say that you can't enjoy your training routine but your body appreciates variety, especially when it gets bored with the same thing, day after day.
The body has strange ways of telling us that we are doing something right with our exercise/training routine. Your clothes begin to feel a bit looser, your muscles become more noticeable (that's a good thing ladies), you have more energy on a daily basis, workouts become easier and you learn to enjoy the soreness in your quads after a hard spin class or hill run. Personally, my body has a way of telling me that I swim way too much but I've learned to love my chlorine skin since I began competitive swimming in 1994. :)
Our body also has ways of telling us that we are doing something right with our nutrition habits. Your clothes begin to feel a bit looser, your muscles become more noticeable, you have more energy, workouts become more efficient, your skin, nails, teeth and hair look better, your bowel movements become more regular and most of all, your outlook on life changes.
Speaking of changes, I recently watched Michael Pollan, who was on Oprah today (1/27/09). He was discussing his 2008 documentary FOOD, INC.
http://www.foodincmovie.com/about-the-film.php

If you haven't seen the movie, I highly recommend it. I am not one to preach about nutrition and food, I am here to educate. I do not feel that everyone should be a vegetarian nor do I feel that your diet needs to be organic. I have thoughts regarding exercise that go against current ASCM recommendations and I have my own beliefs on sports nutrition for an Ironman triathlon.
I enjoy watching documentary's because they are eye-opening. They make you think. Sometimes documentaries make me upset but sometimes they make me want to change something in my life.

Here's a blurb about the movie:
How much do we really know about the food we buy at our local supermarkets and serve to our families?

In Food, Inc., filmmaker Robert Kenner lifts the veil on our nation's food industry, exposing the highly mechanized underbelly that has been hidden from the American consumer with the consent of our government's regulatory agencies, USDA and FDA. Our nation's food supply is now controlled by a handful of corporations that often put profit ahead of consumer health, the livelihood of the American farmer, the safety of workers and our own environment. We have bigger-breasted chickens, the perfect pork chop, herbicide-resistant soybean seeds, even tomatoes that won't go bad, but we also have new strains of E. coli—the harmful bacteria that causes illness for an estimated 73,000 Americans annually. We are riddled with widespread obesity, particularly among children, and an epidemic level of diabetes among adults.

Featuring interviews with such experts as Eric Schlosser (Fast Food Nation), Michael Pollan (The Omnivore's Dilemma, In Defense of Food: An Eater's Manifesto) along with forward thinking social entrepreneurs like Stonyfield's Gary Hirshberg and Polyface Farms' Joel Salatin, Food, Inc. reveals surprising—and often shocking truths—about what we eat, how it's produced, who we have become as a nation and where we are going from here.


Karel and I watched the movie (I think pay-per-view) when it came out and it was really hard to watch. Informative but ethically uneasy at times....especially for a big animal lover who is also a vegetarian. I'd love to hear your thoughts if you've seen the movie.

When it comes to food, I think we all have our own ideas of what food can do for the body. For us athletes, I think we could all agree that food is fuel. We fuel and recover with food in an effort to perform. For many people (athletes included), unfortunately, food is the enemy.... "It makes me fat". While some food is too good to resist other food is "bad".

After watching the Oprah show today, one big issue came to mind. What are we eating?
Here's my idea of a typical breakfast for the person wanting to start eating "healthy"





I thought about adding grapes

but that might be seen as a "bad" food due to the "sugar" in grapes.

I'm sure we would all agree that a healthy diet is not rich in fat-free, sugar-free, calorie-free foods. However, I would be a hypocrite if I said that you shouldn't have these foods in your diet.
I choose real shredded cheese over fat-free cheese, whipped cream cheese over plain fat-free cream cheese and slow churn or yogurt-based ice cream over fat-free. But I enjoy low-sugar jelly and fat-free sour cream instead of the real thing. Specifically because I don't really notice (or mind) a difference between the real and sugar-free/fat-free version. However I do mind eating fat-free cheese because I use to eat it religiously because I thought that cheese was bad due to fats (back in my "diet" book days when I was trying to learn to be healthy) and I learned that I would rather eat a little of the real stuff than a lot of the fake stuff. To no surprise...I didn't gain weight with the real stuff!
While choosing a reduced calorie, sugar or fat food will certainly save you calories, it is not wise to replace a perfectly healthy food with a "fake" and processed food. I recently read in my Nutrition Action newsletter that women should have no more than 100 calories (or around 25g) of added sugar per day and men should have no more than 150 calories (or around 35g). I think we would all agree that choosing low sugar or sugar-free jelly over the jam will save you calories and sugar in your daily diet.
But when it comes to whole grains, healthy fats and lean and low fat protein, what's the purpose of choosing Light bread when there are several breads on the market (Nature's Own) that offer more fiber and a similar number of calories in one slice than in 2 slices of the "light" version. When there are many health-benefits of honey, wouldn't it be better to choose real honey over sugar-free honey or sweet n' low when adding sweetness to your oatmeal or smoothie? Additionally, if are avoiding potatoes due to the "carbs" but choosing to eat fat-free pringles instead, I have a feeling that your GI system would appreciate an olestra-free version in an effort to help you feel less bloated and healthy in the inside.

My tip for day 19 is to be conscious what you eat. When you read food labels of "lighter" foods, do a comparison of the sugar, calories, fat, etc. When something is taken out, something is added. If a cheese is reduced fat, it is likely higher in sodium than the regular version (believe me, I've checked). If a food is fat-free, it likely contains sugar or as many calories (if not more) as the real food. Furthermore, for my savvy shoppers, generic foods are typically identical to name brands. If you are choosing a named-brand low fat yogurt for 60 calories at 80 cents, over a 90 calorie yogurt at 34 cents, think of what 30 calories would really do to your daily caloric value. Furthermore, if you are like me and stock up on 10-20 yogurts per week, you can save up to $10 for 20 yogurts/week just by choosing the "higher" calorie, yet more affordable, yogurt.
My next suggestion is to fill up on the natural foods first (whole grains, fruits, veggies, lean/low fat protein) with very few ingredients and then add in your fat-free, calorie-free, sugar-free items. My hope is that these "fake" foods (just read the ingredient list) will become minimal in your diet as you find other healthy ways to add flavor and nutrients to your meal (think sodium-free spices and herbs). There is absolutely nothing wrong with choosing sugar-free jelly on your whole grain, high fiber bread but in an effort to feel satisfied with your meal, add natural PB and a piece of fruit. Now that's what I call conscious and healthy eating.

I don't believe in sticking to "rules" with eating. There are certainly foods to emphasize and de-emphasize but no food will make you "fat" if you eat it once. You may feel bad after eating it, but surely, your butt will not grow by eating 1 french fry.
I believe in eating consciously and loving what you put in your body. If you eat well most of the time, you don't have to worry about the rest of the time. :)

Here are Michael Pollan’s Top 20 Food Rules from Readers:
*I agree with most, but not all, quotes. However, they all make you think.

1. Don't eat egg salad from a vending machine.

2. Don’t eat anything that took more energy to ship than to grow.

3. If you are not hungry enough to eat an apple, then you’re not hungry.

4. Eat foods in inverse proportion to how much its lobby spends to push it.

5. Avoid snack foods with the "OH" sound in their name: Doritos, Fritos, Cheetos, Tostitos, Hostess HO HOS

6. No second helpings, no matter how scrumptious.
*my exception to this rule is if it fruits and veggies..then keep going back for more :)

7. It’s better to pay the grocer than the doctor.

8. You may not leave the table until you finish your fruit.

9. You don’t get fat on food you pray over. (Meals prepared at home, served at the table and given thanks for are more appreciated and more healthful than food eaten on the run.)

10. Breakfast you should eat alone. Lunch you should share with a friend. Dinner, give to your enemy.

11. Never eat something that is pretending to be something else: e.g., no "textured vegetable protein" or veggie burgers (fake meat), no artificial sweeteners, no margarine (fake butter), no "low fat" sour cream, no turkey bacon, no "chocolate-flavor sauce" that doesn't contain chocolate, no "quorn". If I want something that tastes like meat or butter, I would rather have the real thing than some chemical concoction pretending to be more healthful.

12. Don’t yuck someone’s yum. There is someone out there who likes deep-fried sheep eyeballs and, well, more power to them.

13. Make and take your own lunch to work.

14. Eat until you are seven-tenths full and save the other three-tenths for hunger.

15. GO HO – incorporate five different cooking methods, GO SHIKI – incorporate five colors, GO MI – incorporate five flavors.

16. The law of diminishing marginal utility reminds a person that each additional bite is generally less satisfying than the previous bite. This helps a person slow down, savor the first bites, stop eating sooner.

17. Don't eat anything that you aren't willing to kill yourself.

18. When drinking tea, just drink tea. This Zen teaching is useful, given an inclination toward information absorption in the morning, when you are also trying to eat breakfast, get the dog out, start the fire and organize your day.

19. When you’re eating, don’t talk about other past meals, whether better or worse. Focus on what’s in front of you.

20. After spending some time working with people with eating disorders, don’t create arbitrary rules for eating if their only purpose is to help you feel in control.


ABOUT MICHAEL POLLAN
Pollan is the author of In Defense of Food: An Eater’s Manifesto and The Omnivore’s Dilemma, which was named one of the ten best books of the year by both the New York Times and the Washington Post. Pollan appears in Food, Inc. a food industry documentary and The Botany of Desire, recently broadcast on PBS. Pollan is a contributing writer to the New York Times Magazine and the Knight Professor of Journalism at UC Berkeley.

Day #18: Learning from great resources

I don't know what it is with triathletes, runners and cyclists but they are among the smartest individual-sport athletes I know. A little obsessive at times but when you have to balance training around life (or is it life around training) how can you not be overly focused and passionate for what you do. Swimmers are in there as well but I think once you finish your collegiate career of swimming you either become a runner or triathlete if you wish to continue "training".
I bet I could put a bunch of triathletes in a room with a group of exercise physiologist PhD's and Graduate students and more than likely, the triathletes could carry on conversations regarding lactate, anaerobic, watts and fartlek training with a breeze. The conversation may be short (from my experience, PhD's know way too much, but all good stuff of course), but I am quite impressed with dedication that multisport athletes put forth in understanding their training and the human body.

I decided to put together a bunch of great links that may be beneficial in your weight loss and/or athletic journey. In my opinion, you can never stop learning and improving your nutrition and exercise routine.
Enjoy!
I'd love for you to pass along your favorite links if you have others


Nutrition-related

Nutrition.Gov

Fast food facts

American dietetic association

U.S. National Library of Medicine
National Institutes of Health

WebMD

US Department of Agriculture

Mayo Clinic

Sports Nutrition

Sports Nutrition Society

American College of Sports Nutrition

Sports, Cardiovascular and Wellness Nutrition

Science of Sport

BrianMac Sports Coach

Calorie-counters

Nutrition data

Calorieking

Calorie count

Calorie Lab

Inspirational cooking websites

Fatfree.com

Cooking Light

All Recipes

Food Fit

Eating Well

Vegetarian/vegan sites

Go Veg

Vegan.org

PETA

Vegsource

Vegetarian resource group

Day #17: Boosting your energy

We all have highs and lows during our day. Some people experience the afternoon crash worse than others but for the most part, there is nothing exciting about working on the computer for 8-12 hours a day, sitting on conference calls or in meetings for 4 consecutive hours or being a mommy/daddy 24/7. Put exercise/training in your routine and it would almost be abnormal to not crave/need a nap by 3pm.

I'm sure you are well aware of all of the "natural" energy drinks out there.

Red bull and 5-hour energy probably come to mind due to excellent marketing strategies and due to their availability to the consumer.
I did a little googling and came across this product


Quick Energy Power Shot™, one of the world's strongest 4 oz. energy drink, delivers twice the rush of a regular energy drink.* Quick Energy Power Shot™ provides long-lasting energy, stamina and mental awareness with NO CRASH! One bottle gets you running on all cylinders!!! Quick Energy Power Shot™ has no sugar, no calories, is great tasting and loaded with vitamins, amino acids, nitric oxide (NO2) enhancers, plus a special vitality/performance ingredient called Horny Goat Weed. Quick Energy Power Shot™ goes where you go! Our little 4 oz. bottle can be carried anywhere. Drink half the bottle or less, screw the cap back on and save the rest for later. With Quick Energy Power Shot™, your body is ready for action!
Quick Energy Power Shot™ Contains:

* Vitamins
* Amino Acids
* Nitric Oxide (NO2) Enhancers
* Horny Goat Weed
* No Sugar
* No Carb
* Great Tasting Fruit Punch Flavor

Like the majority of sports nutrition, health and fitness products on the market, the fine-print reads: These statements have not been evaluated by the Food & Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

I took the liberty to bold the key words in the description in an effort to key in those special words that seem to grab the consumer.
While it is true that you can get energy from no calories or sugar (or carbs) in this 4 ounce drink, you are loaded with 2,205 mg of a proprietary quick energy blend of:
Nitroud malate (A-AKG), Taurine, USP Glycceine, Tyrosine, Glucuronolatone, DL-Phenylalanine, L-Theanine, Horny Goat Weed Extract.
You also receive 1000% of vitamin B12, 200% of Vitamin B6 and 100% of Pantothenic Acid.
It is very important to recognize that no person needs more than 100% of anything. Would you ever fill up your gas tank more than 100% full?
Many products will list "proprietary blend" on supplement facts for two reasons:
1) To hide the exact amounts of ingredients to mislead consumers
2) To hide information from other companies in an effort to prevent copying of ingredients and quantities.

As a consumer, you see a list of amino acids, nitric oxide (vasodilator) and horny goat weed extract. Too bad the product doesn't tell you that horny goat weed extract is similar to it's name. Several studies (predominantly animal studies) have shown that this extra increases nitric oxide levels, similar to Viagra, inhibiting PDE-5 enzyme and relaxes smooth muscles to increase blood flow to the penis or clitoris. I guess you should think twice about taking this product as a way to give you energy before you give a presentation to your company.

All kidding aside, energy drinks, especially in excess, are not worth the money. Even if they are sugar or calorie-free, they are likely not free of ingredients that produce a sudden surge of energy. While there is nothing wrong with a caffeinated cup of coffee or amino acids for endurance exercise, there can be serious side effects when stimulating ingredients in an energy drink combine with medications or alcohol. So, while you may feel that jolt or boost when you drink them, there are many healthy alternatives to this potentially addicting habit. Most of all, like any product that contains active ingredients to increase energy-reactions in the body has the potential to have side effects. Especially if you don't know how much of ingredient you are consuming in the proprietary blend.

How can you boost energy in a natural or more nutritious way?
1) Take a 10 min walk a few times during your day (inside or outside)
2) Get sunlight (vitamin D) for 10-20 min/day
3) Go to bed around the same time every night
4) Take a power nap after hard training (or just rest your eyes and legs)
5) Eat a complex carb, healthy fat and lean/low fat protein breakfast
6) Prioritize pre and post training snacks, specifically protein and healthy high-GI carbs post workout
7) Consume 3 balanced and portioned controlled meals and 3-5 carb+protein snacks on a daily basis
8) Eat at similar times during the day
9) Avoid simple sugars during the day (best to consume after 90+ min training w/ your recovery protein drink)
10) Consume protein w/ carbs and limit processed foods
11) Eat plenty of fruits and veggies
12) Avoid eating within 1 hour before you lay down for bed
13) Reduce stress through positive thinking
14) Drink more water (avoid alcohol or limit to 1-2 times per week or 3-4 ounces wine/night)
15) Consume at least 25g fiber a day
16) Start your day with coffee or tea (avoid the sugary, creamy and fattening drinks)
17) Eat an ounce of dark chocolate once a day
18) Exercise regularly (at least an hour a day-total)
19) Take mental breaks during the day
20) Surround yourself with people who give you energy and not take away your energy


Do you have other suggestions for healthy and natural ways of boosting energy?

Salads

Salads don't have to be boring unless this is your idea of a salad.

I've learned to love salads over the past few years. Growing up, I was never a salad eater. However, salads can be a lot of fun to prepare and of course, very filling. Now a days, in order for me to really enjoy my salads, I have to dress them up a bit.
I've created 3 great salad creations for you. Enjoy!

Mango-kiwi fruit salad
3 kiwis (sliced)
1 mango (cubed)
10 baby carrots (chopped)
1 small apple (chopped)
1/4 cup grapes (halved)
1/2 large lemon juice (or small lemon) for dressing



To cut kiwi's:
1)Cut kiwi in half.
2) Use a spoon to remove skin from kiwi
3) Turn skin inside out.
4) Cut off the ends.





To cut mango:
1) Cut segments out around the core
2) Use a sharp knife to make a grid on mango segments.
3) Use your thumbs on skin-side to pop out the top of mango segment.
4) Cut off cubes with knife.






Carrot, Coconut and Raisin salad


1 bag pre-cut matchstick carrots
4 tbsp shredded coconut
2 tangerines (sliced, seeds removed) + juice
1 pear (chopped)
1/4 cup raisins
1/4 cup cranberries
1/2 lemon (juice)


Cucumber Tomato salad



1 large cucumber - halved then sliced again in half (I made it look extra pretty by scraping a fork on the outside of the cucumber before cutting it)
5 roma tomatoes - halved, then sliced again in half
2 ounces block mozzarella cheese - cut in small cubes
Pepper
1 large clove garlic (chopped)
2 tbsp poppy seed dressing (you can use balsamic or any vinaigrette)
1 tsp extra virgin olive oil

Day #16: Replace, don't eliminate

You want to start eating healthy, so what do you do. You take out all of the "bad" stuff and instantly reduce your total calories. After 1-2 days of sticking to your new lifestyle of umm...healthy eating (questionable?) you are starving, bored and out of energy.
Well, if you are one of many people that still struggle to find ways to eat more healthy AND feel satisfied, you are not alone. Sure, you could eat fruits and veggies with all meals and snacks but if you are still overeating the "bad" stuff at your meals you haven't created a calorie deficit to support weight loss. Furthermore, the "bad" stuff may prevent any performance gains and leave you discouraged with your current training routine.
Maybe you've tried finishing the day with a nutritious and low calorie dinner but come 9pm and your favorite TV show, the sweet treats in the pantry start to call your name.
Having helped athletes with nutrition for the past 3 1/2 years, I've gotten really good at picking out the problem areas which I call "performance limiters". With every great part of an athletes' diet, comes a few sticky areas that need changing. Maybe it's the type of protein that an athlete is choosing to recovery with or the type of snack that an athlete prepares before training. Because many of my athletes struggle with overeating, I have no trouble telling my athletes to add in more nutritious choices. The struggle is often limiting the "reward" foods and emphasizing the foods which serve as excellent sources of fuel and as aids in recovery.

My tip to you, athlete or fitness enthusiast, is to break down each meal and snack. Focus on individual meals and snacks and find foods to replace. If you only look at your problem areas and instantly eliminate every food, you may find yourself stuck when you are hungry and without energy and not quite sure what to eat.

There is no reason why you should feel starved because you are attempting to maintain an intense/consistent exercise routine while reducing total calories (or trying to maintain weight while eating healthier). Sure, adding more fruits and veggies will add more fiber and water to each meal and snack, thus promoting a quicker feeling of fullness when you are eating. But, as an athletic individual, you don't need to stop eating bread, carbs or fats because you want to lose weight. You just need to find ways to feel satisfied with less calories, as you are incorporating more healthy foods into the diet, while replacing the not-so-healthy foods. Eating healthier does not have to be black or white. Make your life a little gray.

So, in this overwhelming world of making healthier choices, how can you do this?
It is likely that everyone has a food in at least 1 meal or snack (per day) that may be your weak area. Find a way to replace that food with a more nutritious option in an effort to reduce calories and/or create a feeling of fullness. The reason why I want you to focus on two things when you replace foods is that many people tend to under-eat at 1-2 meals and snacks during the day, thus encouraging a starving feeling later in the day, which encourages overeating.
Are you still stuck on where to start?
Focus on foods which you eat on a daily basis. Are the foods high in sugar, sodium or unhealthy fat (saturated/trans fat). If so, seek options which are lean/low protein, include healthy fats (mono/polyunsaturated), are high fiber, low in sugar or low in sodium. Furthermore, if you tend to eat healthy food (such as PB, nuts or olive oil) but have trouble restricting yourself to one serving, I suggest keeping these healthy foods but restricting yourself to 1 serving and adding in fruits and veggies to save calories but promote a feeling of fullness.
My best recommendation is to start adding more fruits & veggies (fiber), healthy fats and low fat protein to your diet.

Here are some suggestions:

Breakfast:
Instead of cereal w/ skim milk
Try Oatmeal topped with cereal

Instead of a meal replacement bar
Try 1/2 bar w/ yogurt and a piece of fruit

Mid-morning snack:
Instead of nothing
Try a piece of fruit

Instead of a granola bar
Try 8 ounce greek yogurt (or low fat yogurt) w/ 5 almonds

Lunch:
Instead of a low calorie salad (veggies + fat-free dressing)
Try your normal low calorie salad + nuts, cottage cheese and salsa

Instead of sandwich (2 slices cheese, whole wheat sub, Mayo, lettuce) w/ chips
Try a sandwich w/ 1 slice cheese, 2 slices Nature Own High fiber bread, lots of veggies, hummus and 1/2 bag of 100-calorie popcorn

Mid-day snack
Instead of nothing
Try 1 string cheese w/ 5-10 pretzel sticks

Instead of latte w/ chocolate
Try 1 ounce dark chocolate w/ 1 orange

Dinner
Instead of pasta w/ side salad
Try bowl of steamed veggies w/ pasta on top

Instead of rice and beans in a flour tortilla
Try a large salad w/ lean meat or tofu and 1/2 wrap filled with rice and beans

Evening snack:
Instead of bowl of cereal
Try 1 graham cracker sheet w/ a little PB and honey

Instead of chips and dip
Try 1 bag of 100-calorie popcorn w/ 1 ounce cheese

Future internship

Karel, Campy and I made a quick trip to visit my parents in New Port Richey. We left on Tuesday evening around 5:30 and 4 hours later, we arrived at my parents. Campy was super excited to be at his castle (aka-a real house) and I was really looking forward to Wednesday.
I didn't get into the Mayo Clinic dietetic internship last September...which is ok. I have my eyes set on really competitive internships so I don't foresee it being easy to start a dietetic internship anytime soon. I'd go into the details about applying for a dietetic internship but it can be a bit complicated. To make it simple, you first find an accredited ADA dietetic internship (there is only 1 in Jacksonville but a few more in Florida). You can only apply if you have met the requirements (which I did back in August 2009). Then you apply either in Sept or February for the January or August internship. Some internships cost money (Mayo $7000) and some give stipends. Some internships are 6-8 months and some are 12 months. You register for a matching website ($50) and then after you send in your application to your 1st, 2nd and 3rd choice internships you wait to see if you get a phone interview. After a phone interview you will be matched in either April or November for the upcoming internship.
The Mayo Clinic took 3 interns out of hundreds of applicants. I was not one of them but that's ok. Life goes on and I have slowed down since. If anything, I think it was a good thing because I have really focused more on my priorities and career goals in terms of dietetics.

My two choices for the upcoming August internship (application due in February) are Bay Pines VA
Tampa VA

After visiting both internships on Wednesday I am excited to choose Tampa as my #1 choice, followed by Bay Pines. However, I would be really excited to get into either one. I met the directors of both programs and they are both really nice. Both facilities are HUGE and absolutely amazing. It was just a great experience to see the hospitals and to imagine myself working in a VA, just like my dad. My dad has 35 years with the VA as an optometrist and he loves every day of work. I guess the VA is just in the "Rakes" blood.

Since my blog readers are my biggest supporters...here are the links to the two VA's for you to learn more about the dietetic internships that I am applying for:

Tampa VA

Bay Pines VA


Each 11-month internship takes 6 people. I would move from Jacksonville for the year but I'm sure the time will go by fast. I am thrilled about the rotations that are offered in each internship and the amount of learning that I will do in 11 short months. It was will be hard and challenging but I am prepared for the experience.
I've been working on my application letter for a few weeks now and I hope to finish my packet this weekend.
Here's what I need to answer in my application letter:
* professional goals
* reasons the applicant chose the profession of Dietetics
* reasons the applicant chose this internship program
* reasons the applicant feels he/she should be selected over other applicants

It's tough stuff to figure out exactly the right thing to say to make yourself stand out in a pile of 200+ other applicants.

Day #15: Be prepared when eating out

Sometimes you can just look at a menu item and know it can't be good for you.
Or can words be deceiving?
Which is healthier in terms of calories AND fat?
Ruby Tuesday Carolina Chicken salad
OR
Ruby Tuesday Louisiana Fried Shrimp


Well, if you said the salad...SORRY, wrong answer.


Carolina Chicken Salad: 1151 calories, 70grams of fat
Louisiana Fried Shrimp: 423 calories, 17grams of fat

Talk about deceiving..
The KIDS (yes-I said KIDS) mac and cheese has 680 calories and 37 grams of fat!

Would you like me to go on? Ok, I will.
1 once of the Sweet Chili sauce (ONE ounce) has 170 calories and 17 grams of fat.
And in last place, the Chicken and Broccoli pasta comes in at 1639 calories and 103 grams of fat.


So, does this mean you have to avoid all restaurants in order to stay within a reasonable range of daily calories?

To save calories you can box up half your portion as soon as your dinner arrives to the table. You could ask for the bread basket to be served with dinner (or not at all) and you can skip the appetizers and alcoholic-drinks. You can order dressings on the side and you can skip desert. But when you are out with friends, co-workers, training buddies or your family, it's hard to remember all those little tricks to saving calories when eating out.

While it is hard to know exactly how many calories you are eating when ordering a chef-prepared meal, it is likely that you will be consuming more calories, fat and sodium than you would like. However, in an effort to prepare for an upcoming restaurant meal, it would be wise for you to check on-line nutrition guides and/or menu's prior to arriving to the restaurant. By planning ahead and eating a small protein or fiber snack (50-100 calories), and a big glass of water, around 30-40 min. before you arrive at the restaurant, you will be less likely to overindulge in appetizers. Furthermore, on-line menu's will help you decide your meal choice, well before arriving to the restaurant. Without giving into the smells and sights in the restaurant, you will do a lot of good for your body by creating a healthy meal choice before sitting down at your table.

There are a lot of ways to make restaurant-meals healthier but more times than not, it is likely that you are going to feel like an outcast (especially if you are out to eat with people who you don't know you very well) if you are the "difficult one" when ordering. Sure, you can ask for the meal to be prepared with a healthier oil, for the food to be prepared without butter or that the chef not to use salt, but when you are tempted by the yummy choices on the menu, it is likely that you are going to just make things simple and avoid making special requests.

Rather than making your order difficult, I suggest avoiding your "temptation" restaurants all together. Maybe it's time to try a nice place that serves its sweet potato with toppings on the side rather than going to a restaurant that only serves butter with a side of mashed sweet potatoes. Although there are many restaurants out there catering to the health-conscious individual, it is still up to you to make a conscious decision to order those healthier items (even if there are loads of unhealthy items on the menu).

I've listed a few suggestions to show that it can be done. Yes-you can eat healthy when eating out, so long as you are prepared. Although I recommend limiting fast-food/restaurants to no more than 2 times per month, always be prepared when eating out. You can order the healthiest item in the restaurant but it is up to the chef to put his/her little spin on the menu item. If the chef decides to add a heaping tbsp of feta cheese instead of a tsp and 10 croutons instead of 5, then the calories of your salad go up. If your chef gives your salmon three shakes with the salt shaker instead of one, you better believe you are going to feel a bit bloated after your meal. Most importantly, if you are spending money on healthy food, you want to feel satisfied and happy with your order.

1) Know ahead of time what you will order before arriving to the restaurant.
2) Eat a small fiber/protein snack, 30-40 min before arriving to the restaurant.
3) Drink a large glass of water before your meal and with your meal.
4) Avoid using the salt shaker at the table.
5) Do not order an appetizer.
6) Ask for the bread basket to be brought out with your meal.
7) Order a salad or soup before ordering your entree.
8) Order dressings and toppings on the side. Ask for lower-calorie dressings/vinaigrette.
9) Order full portions but ask for 1/2 the meal to be boxed up when it arrives to your table.
10) Share meals/side items with other people.
11) Do not order dessert at the restaurant. Wait at least an hour after dinner to decide if dessert is necessary.
12) Estimate calories and portions in your head. If you are eating more food than normal, just save the extra portion for the next day.
13) Limit yourself to 1 alcoholic beverage at dinner. I recommend looking up calories for your favorite beverages prior to ordering them.
14) Plan your meal to include the following: complex carb, lean/low fat protein and vegetables (and/or fruit). If your order is mostly carbs, find a way to add in more protein and veggies to balance the meal.
15) Ask for light-options. Although the definition of light may differ between you and your chef, ask for light on the cheese, light on the butter or light on the oil-if you must order those items.
16) Avoid the following food items which include: fried, au gratin, crispy, escalloped, pan-fried, sautéed or stuffed foods. Ask or look for steamed, broiled, baked, grilled, poached or roasted. Avoid creamy sauces/soups and look for tomato sauces or vegetarian broths.
*vegetarians-always ask if the soups are made from chicken stock or vegetarian-NO MEAT-broths. I've had many instances where I was about to order vegetable soup in chicken stock.
17) Customize your order. While cheese and croutons may add a few more calories and fat to your salad you would be better off asking for eggs, a little cheese and nuts than ordering a green salad without the cheese and croutons, but keeping the blue cheese dressing.
18) Ask for substitutions. While you may have to pay a bit more, ask for a salad instead of french fries, fruit instead of desert (if it is a 3-course meal) or plain baked potato or steamed veggies instead of fried rice.
19) Find ways to save calories. Order side items or a few healthy appetizers (ex. pita bread and hummus, baked potato and steamed veggies instead of baked chicken Parmesan).
20) Stop eating when you are satisfied. If this is incredibly hard for you (I know the feeling when I'm at outback. Finishing off my sweet potato with warm bread is a hard temptation for me), take your last bite when you feel satisfied. Drink a big sip of water and immediately pop a piece of sugar-free gum in your mouth. Problem solved. If you save leftovers, you can enjoy that yummy dish the very next day.


Check out the following link:
Healthy Dining Finder

Enjoy!
Americas 20 Worst Restaurant Meals

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Day #14: Be a health-conscious traver

When I think of eating on the road, a few things come to mind:
*Healthy options
*Marni-friendly options (vegetarian)
*Cheap options
*Time constraints

There's nothing worse than being hungry, stuck in traffic and in a hurry. Put all three things together and you are likely to lose focus of your mission of eating healthy. Whether you are traveling by plane or by car, traveling has a way of making the healthy and active individual feel a bit stressed and overwhelmed when it comes to making healthy and affordable choices outside of his/her comfort zone.

Maybe I'm a bit frugal, but when I travel I just hate spending money on non-filling foods. If I try to rely on foods on the road or in the airport, I feel as if I am always hungry and just throwing away money. In my opinion, I want my money to go to good use if I am spending $10 on lunch in the airport. You better believe I am going to pick a meal higher in fat and/or calories than I am use to because there is no way that I will pay $10 for a bowl of lettuce, croutons and tomatoes...only to be starving 10 minutes later. I would rather buy an airport Frosty and top it with a serving of trail mix than buy an airport salad.
Then there is the road. From March until Nov., Karel and I (and Campy) travel a lot for races. It's one thing to find a place that has healthy food but trying to find a place that has healthy vegetarian food is another thing. Sure, I could buy a salad or wrap but I always eat those foods. I enjoy trying new foods and new places when we travel but I am still eating like a health-conscious athlete.

A motto that I live by is If you eat well most of the time, you don't have to worry about the rest of the time.

Therefore, it is important that you get a little creative when you travel in an effort to still feel as if you have control over what you put in your mouth. In addition to not feeling deprived on a weekly basis, I think we should all look forward to traveling as an opportunity to get out of our comfort zone. Maybe it's McDonald's french fries, a Coke, a restaurant burger, a Starbucks/Panera bakery item or Cold Stone ice cream. I think everyone has an item that wouldn't be eaten on a daily basis but a Dairy Queen Blizzard, 1-2 times per year, will not make you overweight or will ruin your performance at a race.

For many of us, we travel to race....or is it race to travel??? :)
Whichever way you look at it, it is nice to be somewhere new and do what you love. Whether you are training in a new place, taking part in an athletic event or racing outside your home-town, there is absolutely no reason to fear eating healthy on the road. More so, if you are burning calories, there is no reason why you can't indulge in the occasional out-of-town treat. However, if your love for out-of-town training turns into a love for training in order to eat whatever you want (and however much you want), than it is important to remind yourself that ultimately, food is the fuel to your workouts. 1 stack of pancakes at IHOP will not hurt performance after a 80-mile ride in the hills/mountains but perhaps, a 3 course-breakfast after an hour run on the hotel treadmill is not necessary after every single workout when traveling.
Regardless if you are traveling for an athletic event, traveling for fun or traveling for work, it is important that you keep in mind the principles of eating healthy which allow you to live a healthy and active life. If you haven't quite figured out what do to to maintain or lose weight, there are many tips that health-conscious individual should apply when eating on the road.
*If you've ever traveled with me, you know that I practice what I preach.

Traveling by car:
1) Know ahead of time where you will eat, before you get hungry.
2) Bring healthy, single-serving and/or portioned-controlled snacks in the car - fruit, veggies, yogurt, canned fruit, applesauce, trail mix, cereal, string cheese, nuts, granola bars and water.
3) Pack "meals" for the road - Make your own wraps or sandwiches (PB&J).
4) Invest in a good cooler and/or large lunchbox.
5) Travel with sugar-free gum.
6) Bring along 1-2 gallons of water and a water bottle (never travel to a race by car, without your own water).
7) Be creative - gas stations typically have microwaves and/or hot water. Bring along oatmeal or 100-calorie bags of popcorn for a satisfying snack.

Traveling by plane:
1) Eat before you arrive to the airport.
2) Bring plenty of pre-portioned snacks - nuts, granola bars, apple, string cheese. Buying trail mix at Big Lots, Wal-mart or Publix can be much more affordable than in the airport. However, if you are in the airport, and hungry, trail mix is a better option than cookies or fast-food.
3) Bring your own lunch - I've never had a problem bringing on grapes, a sandwich and yogurt (although liquids such as yogurt may be counted as more than 3 ounces).
4) Opt for protein and healthy fat with your meal. This will be one of very few occasions where it's better to select salads and vegetarian-items with cheese in an effort to feel satisfied with your meal (you can limit the cheese to a slice or two to still save calories). If tofu or vegetarian burgers are available, be sure to add that to your meal. PB&J at Atlanta Bread or Panera is also a great choice (ask for the PB and Jelly to be in individual cups so you can control the portions).
5) Bring protein and meal replacement bars - there's nothing worse than being rushed or sitting on a plane, without a meal. Avoid bars high in sugar alcohols or with an icy coating (saturated fat). Evaluate your ingredients to select the best option.
6) Bring an empty water bottle to the airport - after security, fill up your bottle at the water fountain to stay hydrated during your flight.
7) Be frugal - if you are going to spend your money on a healthy meal, what will make you feel most satisfied. Keep yourself on a tight budget when traveling so that your money goes to good use.
8) Eat every few hours - do not arrive to your destination starving.
9) Stay healthy - while protein and fat will keep you satisfied longer, there are healthy food choices that will keep your tummy happy and your insides clean.



Staying in a hotel
1) Stay in a clean, reasonably-priced hotel - Days Inn is one of our favorites. They have large refrigerators and microwaves in the room, they have free internet, they usually allow pets and they have some-type of continental breakfast (some better than others). Expensive hotels typically have none of the above. Before booking a hotel, find a hotel with amenities that will allow you to eat healthy on the road.
2) Google - find healthy places to eat. If you are like me, I love trying new places. However, I try to locate on-line nutrition-guides or at least, on-line menus's, to be prepared.
3) Be prepared- before going out to eat, know exactly what you are in the mood for and what you will order. Don't arrive to a restaurant hungry, eat a small snack (protein or fiber, around 50-80 calories) before leaving the hotel.
4) Drink plenty of water.
5) Don't forget to eat breakfast - oatmeal can be made from the hot water in your coffee pot, you can use a microwave in the kitchen if one isn't available in your room, ice buckets will keep hard-boiled eggs, milk and yogurt chilled for hours.
6) Eat your fruits and veggies - it's really easy to forget to eat these when you travel. Look for a local grocery to pick up a few servings, especially if you aren't ordering a colorful-looking meal at a restaurant.
7) Don't forget about protein - specifically for my vegetarians, mom-and-pop restaurants or diners have a tendency to cook-to-order. Cottage cheese, skim milk and egg whites are great sources of protein to add to your meal.



Here's my typical traveling list:
*Water bottle
*Oatmeal
*Homemade Trail mix (cheerios, raisins, nuts, sunflower seeds)
*Antibacterial gel (don't leave home without it)
*Low fat Yogurt
*Fiber one bar or Hammer bar
*Homemade muffins
*PB (either in a baggy or travel-size)
*Plastic spoon and napkins
*Fruit (apples, grapes) and veggies (carrots)
*String cheese
*Sandwiches (the Panini maker comes in really handy when I want to make a restaurant-style sandwich or a yummy PB&J)

Do you have any must-haves for traveling?

Day #13: Strength train 2-3 times per week

Do you strength train on a regular basis? Athlete, exercise enthusiast or person who doesn't like to exercise but knows it is important....is strength training part of your routine?
In addition to swim, bike and/or run, do you make the time to physically strengthen your muscles? Sure, sticking to an aerobic or aerobic training plan will make you stronger, more powerful and leaner but if you have muscle imbalances, weakness's or flexibility issues, how do you expect yourself to get stronger through swimming, biking and/or running?

My good friend Cass
(who has a great book that you should check out) posted this video (see bottom of this blog) on her blog. Credit goes to her client Kayla who created this video. I can't stop watching. I'm sure everyone knows someone like this and it is time that the truth comes out. It is so funny yet so true.


I don't know why women are afraid of lifting. More so, I don't understand why triathletes and runners don't make strength training a priority? Perhaps the thought of strength training means bulky muscles to a woman? Or maybe athletes feel that an hour run after work is much more performance-enhancing than a 30-minute strength training workout. Perhaps the truth is that many people feel that a cardio workout is much more effective in terms of "calories-burned" than a 20 minute strength training routine.
I think there is a slight fear of lifting weights for many people. It hurts. Or, maybe it is the idea that strength training isn't effective for weight loss and/or performance. If you aren't a regular, consistent lifter, think about the last time you lifted weights? You walked weird the next day, your muscles felt huge and sore, you hated every minute and wished you were doing cardio instead or you were super hungry all day.

Perhaps these "stereotypical" strength training thoughts (I hear them all the time) are due to an inconsistency of strength training. You watched Biggest Loser on a Tues night last season and for the first time since who knows when, you went to the gym the next morning, lifted way too hard and haven't been back since.

Strength training requires the same periodized training plan as your swim-bike-run routine. Although the whole purpose of strength training is to tear down muscle fibers (catabolic) in order to make them grow (anabolic), you can't expect yourself to gain strength in a week (or a day). While there is a certain protocol to follow with strength training, in order to challenge the muscles (feel the burn) in an effort to gain strength/power, you don't have to think like a bodybuilder in order to see performance gains in the weight room.

To all my blog readers (specifically women), strength training is not bodybuilding. While I totally respect the sport of clean bodybuilding, your strength training routine does not have to be as intensive as a bodybuilding routine. Personally, I don't think many triathletes have the discipline and self-control to push themselves in the gym, while sticking to a controlled diet, in order to receive the muscle hypertrophy that is seen in the typical bodybuilder.


In order to start strength training on a weekly basis, I think many people need to change their thinking of what strength training can do for the human body.
Don't you just love looking at the different physiques of female athletes?


Taken from Ironmaven blog

I think we would all agree it takes a lot more than "training in your sport of choice" to become a professional athlete. In addition to the right team of people, it certainly takes time in the weight room. It takes good nutrition, a healthy outlook on life, lots of restful sleep and mental focus.
Most importantly, a serious athlete or fitness enthusiast (defining serious as wanting some type of physical gain) has a body that responds to the demands placed on it. By now, I hope you agree with me in that cutting out calories and exercising a lot more isn't the healthiest way to seeing performance gains and/or sticking to a lifelong health, nutrition and fitness routine.
While many athletes find themselves wanting to train-more due to a natural obsession with their personal physique (more often than not, comparing your own body to the body of another athlete), it is important to recognize that your enjoyment of swim-bike-run (or only one sport) is not just a sport. It is a lifestyle. Perhaps you are exercising because you are committed to being healthier and/or losing/maintaining weight.

Starting today, I'd like for you to find 20-30 minutes in your day (or 2-3 x 10 min sessions), 2-3 times per week, to strength train. I enjoy circuit training because I like keeping my HR up while changing up the exercises that I am doing. I also enjoy free weights. I find that engaging my core, through standing on the floor or on a bosu, while performing exercises, requires balance and coordination. Two very important components of an individual who desires performance and/or physiological gains. Lastly, I find that machines are perfect for my Fri strength training workout. While free weights require that your muscles are working both in the eccentric and concentric phases of lifting, the assistance in machines is a great way for me to still get in that 3rd (or 2nd) lifting session into my routine, without feeling too tired for weekend training.

In addition to attenuating the aging process, increasing muscle size (or tone), decreasing risk for injury and boosting metabolism, here are the 3 major advantages for the athlete who strength trains:
*Increase muscle strength
*Increase power
*Increase endurance

As for the other benefits of strength training:
*Weight loss (increase in metabolism)
*More self-esteem, increase self-perception
*Stronger bones
*Graceful aging
*Better balance and coordination
*Possible disease prevention
*Natural release of endorphins
*Decrease in body fat
*Increase in lean muscle mass
*Increase in flexibility and range of motion (so long as you avoid lifting with overly-tight muscles)
*Increase mental and physical stamina

Important weight training principles:
1) Start slow- 1-2 sets, light weight, 10-12 repetitions)
2) Gradually build up - increase weight by 5 lbs every 2 weeks or when your desired number of reps becomes too easy on 2 or more consecutive training sessions), add more reps (12 or 15, feel the burn with 3-4 reps to go) or add more sets (2-3 sets)
3) Work with a trained and experienced professional - check the credentials of your personal trainer, youtube.com trainer (if you watch videos) or gym fitness consultant.
4) Learn proper form - ask a trained professional to take you through the machines and free weights to learn how to properly lift weights. Women, never be intimated to lift free weights.
5) Rest - Considering how time-consuming our schedules may be, I recommend full-body lifting, 2-3 times per week with a day of strength training rest (you can still continue with your normal cardio routine) in between. I recommend some type of core exercise routine, every day (or at least 5 days per week).
6) Proper nutrition - You know I am all about recovery nutrition. What's the point of a workout if you don't properly recover?
7) Change up your routine - emphasize 3-4 lower body and 3-4 upper body exercises. If you have a light day of running, lift before you run and focus on your upper body. If you have a light day of swimming, lift before you swim and focus on your lower body. Find what works for your routine (lifting before or after cardio) so that you can make the most out of every workout. Learn to love free weights, plyometrics, abdominal exercises that don't involve the standard crunch, the Bosu and other types of exercises which engage your core and require focus and concentration.

*Always check with your physician if you are starting a weight training/training routine for the first time or getting back into exercise. It is important that you and your doctor discuss any potential risks of starting a new fitness routine, especially on your own.
*Just because you call yourself an athlete/triathlete, does not mean that you are cleared to lift heavy weights and/or jump right into a weight training routine. Even if you can run 26.2 miles or finish an Ironman, it is important that you start slow when adding in strength training to your current lifting routine.

Here's an article that I recently wrote for the Jacksonville Dietetic Association Newsleter. This would be a great start for the individuals who need a jump-start with a weight lifting routine.

10 At-home exercises

1. Jumping jacks – 30-40 repetitions
2. Squats –15-20 repetitions
3. Alternating lunges – 12-20 repetitions
4. Standing lateral leg lift –20-25 repetitions on each leg
5. Calf raises (optional on a step) –15-20 repetitions
6. Push-up (modified or full) – 8-12 repetitions
7. Tricep dips on table/chair – 10-15 repetitions
8. Abdominal double leg raise (lying on floor, raise and lift legs starting and finishing a few inches off of the floor) – 10-15 repetitions
9. Abdominal bicycles – 20-30 repetitions
10. Planks (optional leg lift and hold) – 30-60 seconds

Perform recommended repetitions of each exercise, starting at #1 and finishing at #10, until entire circuit is complete. Repeat circuit 2-3 times for a full-body, at-home circuit workout, 2-3 times per week. Strength training has been shown to help increase lean muscle mass, boost metabolism, improve muscular strength, power and endurance, reduce risk from injury and increase bone density. If you are new to strength training, it is recommended to meet with a trained personal trainer in order to address correct form and machine set-up, as well as discussing the proper sequence of performing strength training exercises. If you are strength training for specific performance gains, it is recommended that you increase work load by 2-10% as the workload becomes easier (1-2 additional repetitions over your desired repetitions). Furthermore, it is encouraged to incorporate concentric, eccentric and isometric muscle actions, as well as single and multiple-joint exercises into your workout routine, in order to reach your desired physiological goal (1).

1) American College of Sports Medicine (2009). American College of Sports Medicine position stand. Progression models in resistance training for healthy adults. Med. Sci. Sports Exerc. 41(3): 687-708.



Let me know if you have any questions regarding weight training.



Check out this great video