Essential Sports Nutrition


Over the Bridge

Just taking a little break from studying. My life is nothing but dietetics. I am really learning a lot but is a lot of work. More work than I ever imagined. I now have quizzes every Fri AND Mon with the new Monday quizzes being RD exam-specific material. I guess with my binder assignments/projects, weekly readings and weekly Fri quizzes, my goal was to just get through the internship, soaking it up and passing my rotations and then prep for the RD exam. I suppose this is a more efficient method of studying for the RD exam but I just don't know how to squeeze in any more hours into my day.
After a chilly group ride (3 hours) and 2 Campy miles, I rested on the couch while eating breakfast (after my recovery smoothie) and managed to watch one of my MANY recordings on my DVR. Not sure why I am recording so many shows but I guess I am saving them for a rainy day...or more like May 1st. That's ok, my reality shows on the DVR make it easy for me to be on the trainer at 5am on Tues and Thurs, for a good 90 minutes. I can easily get through 2, 1-hour shows (skipping the commercials).

Considering that my day has been studying 5 hours straight for my first quiz of RD exam material, my eyes are sleepy and I am wondering if I have it in me to read my chapters on HIV and Cancer for my quiz on Fri???? Karel gets off work at 5pm and I'm thinking that he is going to make it tough to concentrate. That's ok...a movie with my fav boys sounds like a great way to clear my head. Not to worry....plenty more studying tomorrow after my long run.

In other news, Campy did his first BRIDGE REPEATER!!
What a stud.
It was a chilly evening but my good friend Katrine joined Karel, myself and dozen of other runners (or beer drinkers) for the Thurs Trek Beer Run.
Campy ended up running about 3.5 miles which included a run over the beach blvd Intercoastal Bridge. We did a little walking here and there but we ran up the bridge (and down) without stopping.

Campy passed on the beer (I guess he takes after his mommy) and enjoyed his beverage of choice...water :)

Made it to the top of the bridge!


Cherry and Tangelo Winter Salad

I can believe that Publix (grocery store) has cherries for a great price! They are actually cheaper than grapes by the lb!!
Although it is super cold here in Florida, there is no shortage of fruit in my place during the winter months. As you know, I shop on a budget and always shop seasonally. I miss my blueberries and can't wait for my summer fruits!
Apples and bananas may get old but they make for great snacks and both go great in oatmeal. Tangelos, tangerines and oranges are also cheap if you buy them at the right time. Some melons and summer fruits are available during the winter months but you want to be sure to check your selection because they tend to go bad rather quickly (or never ripen).

I made the most delicious salad the other night and found it super refreshing after a long day of interning. Although the weather may be chilly outside, nothing warms me up inside than a nice, refreshing, nutrient-rich salad.


Cheery and Tangelo Winter Salad
Romaine lettuce
Purple onion

Olive oil

Hard boiled egg

Optional: Peanuts, Mozzarella cheese

1. Place egg(s) in large pot and fill til water covers the egg. Let water boil and reduce to low heat for 15-18 min. Quickly rinse under cold water.
2. In a medium skillet on medium heat, cook 1 clove garlic (sliced) in 1/2 tbsp olive oil until golden. Place 1/3 container firm tofu (cubed) and cook until golden brown. Sprinkle with a little paprika while it is cooking. Gently toss every few minutes.
3. Prepare fresh veggies and fruit by slicing/chopping.
4. Combine all ingredients, top with your fav cheese and peanuts and enjoy!
(best served with your fav salsa or balsamic vinaigrette)


Time Management

I don't know about you, but I enjoy a schedule. Over the past few years, I have learned to adapt to change and become more flexible but I do like structure in my life. Just like you and your own fabulous routine, I wonder about myself and how I fit it all in. But as time rushes by, I make sure that I am living my life and I am in control and not just feeling like a passenger on the "getting older" ride.
I think it is good to create a schedule for yourself. Although we all need a little down time (or as I like to say..."me" time), we probably all have areas in our life that could be a little more productive and meaningful. Even before facebook and YouTube, I am thinking that a large portion of our population struggled with time-management...and now, it is even worse. For example, how many people do you know (including yourself) make it a priority to get a restful night of rest most days of the week and plan ahead for meals (cook at home and not eat out)???

Before I start training for an event or start on a big project (or my internship for the time being) I like to plan out my day so that I have my priorities in place and that I don't neglect certain areas of my life, by spending time on other less-important areas in my life.

Here is my typical weekly routine and what I would like to devote to each activity based on my current lifestyle and daily responsibilities (Mon - Thurs since I don't intern on Friday's):
Training - 60 min - 2 1/2 hrs a day, total, for training (and no more)
Sleep - 7 - 8 hours (no less)
Meal prep + eating - 1 1/2 - 2 hours
Relaxing, watching TV - 1 hr (typically with Karel in the evening)
Interning - 8-9 hours a day + 1 hr and 20 - 30 min travel time
Extra's: Internet, blogging, FB, coaching plans, walking Campy, sports nutrition help, emails, studying, etc. - 2 1/2 hours
Total: 25 1/2 hours!!!!

Now, I am sure we would all like a little more time in the day but as you can see, what I would like to do in a given day isn't possible. Therefore, something has got to give on a daily basis in order to allow me to keep up with my priorities in life.

Ultimately, my goal in life is to live a long and healthy life, all while helping people achieve their personal goals. So, when looking at my daily responsibilities, I would have to say that sleep is my number 1 priority. That never changes. I have no trouble falling asleep at 9am and without a good night of rest, my appetite, thinking ability, mood and performance are altered (and not in a good way). Next comes interning which is the center of my life right now. Of course I wouldn't give up healthy meal planning as my food is my fuel. I also eat slow and like to take time to prepare my meal and enjoy what I am eating. There is no rushing for me when it comes to food. We all deserve mental breaks and what better than to nourish your mind with heart-healthy food from meals and snacks. Spending time with Karel is super important and it gives me a chance to clear my head. Lastly, comes training. Although this is a priority, triathlon training is not my life, it is my lifestyle. By planning ahead, Karel and myself have created a training plan that allows me to be flexible with my training based on my daily duties. I find that far too many athletes struggle in this area, either doing quantity training (not quality) or not having a plan when it comes to exercise (thus often doing 2 a day workouts or always changing up the routine based on "feel or mood").
Sleep and interning never come second to training so my focus is on quality training and making the most of every workout.
So, as you can see, sometimes things like emails, FB, blogging, etc. have to come second (although, I like to be prompt to coaching/nutrition related emails, especially if my blog readers or athletes have questions, updates or feedback). But, by planning out your day, you will not only implement time-management but you will also learn to live a balanced life.

I find that thinking about your day and what you would like it to be, allows you to plan ahead and to stay on task. With time-management comes an increase of productivity.
Amazingly, you have complete control over your life (well, in most areas). Figuring out how much time you can and not want to spend on tasks will help you stay balanced rather than feeling like you are always rushed and don't have time for the the things that matter most in your life. Since we are all different, we all have different lifestyles, goals and priorities.
Try figuring out how much time you currently devote to the items I listed above and then see if you can make some changes to focus on areas that will allow you to live a long, active and healthy life.

*Keep in mind that life always changes. Important races, major projects, travel, moving, etc. will certainly affect your daily schedule and that is ok. Plan ahead and be ok with change :)


Quotes to live by

Aside from this little guy, there is something about a quote that makes me smile.

Has a quote ever jumped out at you as if it was written just for you?

On our front door (inside) I have a quote from a magazine (I think Cycling magazine from a Lance Armstrong ad) in large print that say "Whatever your 110% looks like, Give it!"

Here are a few of my other favorite quotes that inspire me on a daily basis, both in athletics and in life:

"You have to put in many, many, many tiny efforts that nobody sees or appreciates before you achieve anything worthwhile."

"Don't say you don't have enough time. You have exactly the same number of hours per day that were given to Helen Keller, Pasteur, Michaelangelo, Mother Teresea, Leonardo da Vinci, Thomas Jefferson, and Albert Einstein."

“The reason most people never reach their goals is that they don’t define them, or ever seriously consider them as believable or achievable. Winners can tell you where they are going, what they plan to do along the way, and who will be sharing the adventure with them."

"If you have a goal in life that takes a lot of energy, that requires a lot of work, that incurs a great deal of interest and that is a challenge to you, you will always look forward to waking up to see what the new day brings."

"You have to set goals that are almost out of reach. If you set a goal that is attainable without much work or thought, you are stuck with something below your true talent and potential."

"Aim for progress, not perfection"

"You measure the size of the accomplishment by the obstacles you had to overcome to reach your goals."

“What you get by reaching your destination is not nearly as important as what you will become by reaching your destination.”

And my favorite:

"Accomplishing anything in life requires discipline... not the regimented, abusive kind of discipline... but the discipline that requires you to remain focused, committed, enthusiastic and motivated to do whatever is necessary to achieve your goal.
The discipline to persevere with your goal, to deal with obstacles as you face them, and to continually take action on your goal...
This kind of discipline is the empowering kind of discipline... and allows you to achieve whatever you desire in your life!"

Do you have a favorite quote or saying? I'd love for you to share it in the comment section.