7/22/11

Eggplant, Garlic and Basil Marinara

Because I am a firm believer in balance when it comes to life and the diet, I strongly emphasize building off a plant-based diet. This way, we cover our basic (yet sometimes essential) micronutritional needs and then complement our colorful plate of vitamins and minerals with healthy fats, quality protein and complex carbs.
In order to support my training needs, I always start my day with a filling carbohydrate and protein-rich breakfast. This happens after I have my pre-training snack, which is followed by my training nutrition (which varies depending on the volume and intensity of my am workout) which is then followed by my recovery snack. Even though I do not personally count calories in my diet, I find it helpful to focus on my "daily" meals and snacks as foods which help keep me healthy and strong. As for pre, during and post training fuels, I never skimp on necessary nutrition which helps me gain from my quality training. I find that so many athletes struggle in the area of "training-specific" nutrition for the fear of weight gain or the opposite, not having enough energy. However, by focusing on nutrient timing, specifically what you eat around a workout, you should find it easier to plan the rest of your day.
As an active individual, I don't believe that it is necessary to stick to rules as to how you want to eat. What's important is that you find what works for you but recognizing that if you are an athlete (seeking performance gains) you must properly fuel before, during and after workouts. By eating every few hours and focusing on balance, you should find yourself ending your day (more often than not) that you did your best in consuming a variety of foods to help meet your individual performance and body composition goals.

The below recipe was dinner on Monday evening. My weekends are now filled with quality Kona training which means specific workouts which help to improve my speed and endurance. I avoid using the word "long" in my description of my IM workouts because I find that many IM athletes feel pressure to do "long" workouts such as 6+ hour bike rides and 2+ hour runs, every weekend, on the months leading up to an IM. Similar to my daily diet, I believe that every workout builds off one another and while the workout may seem "long" to some, I am focusing on my personal goals for Kona and it is necessary that I do not progress too quickly with my training.

By properly re-fueling after my workouts, I am finding it really easy to recover and gain strength. My body feels strong and healthy and I am never at a loss of energy for my weekly training. On Monday morning (after another quality weekend of training), I had a wonderful oatmeal breakfast with a glass of whey protein and milk, followed by a mid morning snack. Lunch was a PB&J w/ yogurt and fruit and another snack followed in the afternoon. Typically my snacks are fruits and veggies, with some type of protein like yogurt, nuts or cheese. When it came time for dinner, I was a little carbed-out, but that's ok..because I have no rules in my diet.

Because my whole grain needs were covered by mid afternoon, I enjoyed a colorful selection of carbs with beautiful fruits and veggies. As for Karel, his diet was the opposite of mine for the day...he started his day with oatmeal (as always) and included mostly protein for his 2nd breakfast and lunch. So, I made sure that he had a nice portion of carbs for his dinner so that by the end of the day we both enjoyed similar foods, but in different quantities (since Karel has different energy needs than me).....all by meeting our personal needs and still having a healthy relationship with food. When you think about it, it's not as complicated and difficult as some make it out to be. Hope you enjoy!

Eggplant, Garlic and Basil Marinara
2 large purple eggplants (washed and chopped)
Basil
2 large cloves garlic
Shredded cheese
Marinara
Olive oil

1. Preheat a skillet to medium heat.
2. Add eggplant and drizzle olive oil (about 2 tbsp). Cook until lightly brown.
3. Add chopped garlic and basil and cook for 2 more minutes.
4. Turn off heat and add a few spoonfuls marinara and shredded cheese. Stir gently.

To create a balanced meal:
Vegetarians: veggies, beans and chopped egg (2 egg whites, 1 whole egg
Meat eaters: veggies, beans and turkey burger.
Optional: 1/2 cup pasta.





My plate (vegetarian friendly)





Karel's plate



7/21/11

Plates Not Pills: Vitamin C

I've always enjoyed writing. My brain feels heavy when it is overwhelmed with thoughts but getting them on paper is very relieving. My undergraduate education was at Transylvania University (http://www.transy.edu/) and is ranked among the top liberal arts colleges in America. I spent 21 years of my life in Lexington, KY and it wasn't until I moved to Florida (for Graduate school at Florida Atlantic University, Davie Campus) that I really discovered my niche for writing. While I believe there are many amazing writers out there, who expresses their thoughts in a profound way (making me think "wish I could write like that!"), I find that writing is a way for me to connect to others based on how I live my daily life.
I would find it rather hard to write these lengthy and informative blogs if I didn't believe my words and act on them on a daily basis. I don't believe in being the blog where it's "do as I say, not as I do". However, along those same lines, the purpose of my blog is to inspire others to live a quality-filled life, focusing on balance and your individual needs and goals.
One area in my life that continues to grow on a daily basis, is my love for cooking. My camera and Desktop Pictures folder are both filled with food photos and there isn't enough time in the day to post every recipe. Some recipes never make it to the blog but that's ok, I am always experimenting and trying new ways of enjoying wholesome food in an effort to create balanced and plant-based meals.
I am really excited about my new column on LAVA magazine (online) which will be a monthly feature on one vitamin or mineral. For my first article, I decided to feature Vitamin C. When I received a bag full of fresh peppers from my friend Marilyn (my community nutrition preceptor during my internship), I was excited to come up with a colorful creation that I could share with others. Although this column is just once a month, there will be shortage of recipes here at Trimarni. I am a big fan of LAVA magazine and am always impressed with the reliable, credible and educational information that is provided by professional individuals in their respected field. I am really honored to be part of the LAVA team. Thanks for reading!

Plates Not Pills: Vitamin C - LAVA Magazine

7/20/11

Individual choices

Back in 1993, I came home from middle school and told my mom and dad that I was going to be a vegetarian. I'm sure they thought that it was just an adolescent phase, but they had no problem with me choosing to "not kill animals". I remember throwing away my lunch (chicken patty) and for some reason, I felt as if giving up meat was my way of giving my respect to animals. All my life I have adored all animals, creatures and anything that crawls, slithers and wiggles and still to this day, I believe that anything that breathes the same air as me, has feelings. At the age of 11, I had no thoughts as to how being a vegetarian would impact my health but I knew that once I called myself a vegetarian, I would always be a vegetarian.
It's been around 18 years since I have eaten meat and fish and truthfully, I couldn't imagine my life any other way. It's apparent that I do not endorse a vegetarian diet because I am not here to tell you what not to eat, but rather what to emphasize more often in the diet. While my journey as a vegetarian athlete has been a big learning process, I have a reason behind my personal choice of eating everything on this earth except meat and fish.

We live in a culture where Americans love a new fad diet. While we would hope that eating habits should reflect an improvement in health and help to meet body composition recommendations, sadly our culture is obsessed with the perfect body image. For if we were surrounded by people who all weighed the same, there would be less pressure to eat a certain way. While there is good reason to be at a healthy weight, there is so much pressure to achieve the "perfect" body image...which is often as a result of comparing our own body with someone else and wondering what that person eats to look "like that" as quick as possible. Also, because people feel a lack of control with eating, there is also added pressure to find a way to get in control no matter what the cost. Often, a diet plan (something to follow) is next on the agenda. Sadly, food and body related thoughts may result in a disordered way of eating and obsessions that extend beyond our immediate control. Where at once the focus was on eating healthier, a focus on "bad" food gradually turns into a fear of foods with calories, carbs, sugar, sodium and/or fat.
But rather than focusing more on foods that aren't processed and learning how to appreciate foods that help fuel workouts and improve health, people feel the need to stick to a regime plan to eat only x,y and z. While this plan works for most people for a certain time, gradually those negative thoughts and obsessions come about when the plan isn't exactly followed.
Although I am proud to say that I become a vegetarian well before it was "cool" to be a vegetarian, I feel as if my eating reflects my love for an active and healthy life and my body appreciates the way that I eat. Because at the end of the day, the only thing that differs between me and Karel (and my family and most of my friends) is that I choose not to eat meat and fish.
The problem I see with so many health-conscious individuals is that being healthy is often the purpose of changing eating habits. But far too often, people have disordered thoughts and feeling about foods and feel a lack of control and understanding when it comes to fueling the body with nutritious foods. I can't stress enough that it isn't about what you CAN'T eat but rather all things you CAN eat.

I recognize that the gluten-free and Paleo way of eating has worked for so many but primarily because of the elimination of carbohydrates. For when we eliminate, we reduce calories and a reduction in calories has been shown to encourage weight loss. But more and more research is showing that it isn't about the calories that you are eating but rather what is in those calories and how you eat those calories. As a result of having "good and bad" food in the diet, people are forced to focus on other available foods to keep them satisfied and nourished. Thus, people start preparing foods at home and take time to understand what is in the food they are eating. What great ideas..however, you don't have to read a book and follow a diet to eat wholesome food with little to no ingredients. You don't have to be a vegetarian to emphasize a plant-based diet and you don't have to eliminate foods if you portion control and focus on balanced meals and snacks.

I believe that it is unnecessary to eliminate foods just because we feel a lack of control when it comes to eating those foods. For if you remove something (voluntarily or unvoluntarily) in your life, you likely miss it and crave it until you get it back. Then, well, it is up to you how to respond when you get "it" back into your life. Because I recognize that a large portion of our population is not physically active and many people consume an excessive amount of calories, there is reason to believe that changing habits will encourage weight loss and an improvement in health. For carbohydrates are often to blame for changes in body composition and performance because out of all the foods in the diet, they taste the best, they are easy to overconsume and they are very accessible.

I find it silly that athletes feel the need to eliminate carbohydrates (besides fruits and veggies) because they tend to overeat on bread, pasta and pizza (as an example). For it is our habits that we must change in order to develop a healthy relationship with food. We all know that carbohydrates are a vital component of our performance when exercising, training and racing but just like with any food (or exercise routine), too much of one thing is not a good thing. I am not here to tell athletes that they need to eat cereal, pasta, pizza, sandwiches and oatmeal every day or at every meal. However, I want to encourage everyone to create a lifestyle that works for you, so that you are in control of your eating and that you aren't letting food run your life. I want you to make the best choices that you can make on a daily basis, with an understanding that every choice that you make, builds on one another, and will help you become a more balanced active individual. For not every choice is going to significantly impact your performance and/or body composition goals so keep in mind that consistency and not worrying about the occasional times, will help you live a quality life.

With a little daily planning of meals and snacks and an understanding of how to change eating habits to properly fuel and recover from workouts, I believe that health-conscious individuals do not need to follow a popularized "diet" fad in order to reach performance and body composition goals. I do believe that we should emphasize food that is grown straight from the earth and we should focus on meals and snacks which include whole grains, quality protein and healthy fats. But we must recognize a healthy way to consume certain foods because if we consume too much of one food, we are often too full to consume a variety of foods that can also fuel and nourish our body.

As athletes, we are not the population that is being studied for diabetes, heart disease or obesity when it comes to carbohydrates in the diet. How many times have you heard someone tell you that "carbohydrates are bad, they will cause diabetes and cancer and make you fat". Now, think about how many active people you know in your life that are currently dealing with type II diabetes and heart disease? How many people do you know that have used exercise as a way to decrease weight? I come into contact with people all the time who have told me how exercise has improved their health and I have also met many people who have been extremely active but consumed a diet that did not support lifestyle and exercise requirements, thus encouraging health problems. Even if you are new to exercise and may come from a history of health problems, our active lifestyle supports the need for carbohydrates (such as whole grains) as well as calcium and protein-rich dairy. The misconception with so many people is that sugar, carbs and calories from carbohydrates are bad for our health and will make us gain weight. But even in the diet of a diabetic, sugar-free is not recommended and there is a method of counting carbs so that they are consumed in moderation. In my understanding of the body, our complex body needs a lot of vitamins and minerals from a variety of foods in order to support metabolic processes. I recognize that carbohydrates are not the only macronutrient needed for daily living and I also advocate that carbohydrates are not consumed in excess...even for the endurance athlete. However, by focusing on your own needs, it's very simple to find enjoyment out of consuming a balanced diet where no food is off limit.

It is likely that your active lifestyle, regardless of diet, is helping reduce the chance for for diabetes and cardiovascular disease. But because diet plays a significant role in how your body uses food during activity, it is important to consume foods in moderation so that we create a balanced diet, all while developing a healthy relationship with food.

My tip to you...start your morning with a filling breakfast....after you have a recovery protein snack post-workout. Your breakfast will likely differ depending on your morning workout but I recommend to consume protein and fat with your carbohydrate choice. Fruits and veggies are also recommended.
Make it simple and satisfying:
eggs w/ veggies and salsa with 1/2 cup brown rice
1/2 cup oatmeal w/ nuts and berries
Protein smoothie made with milk, whey and fruit, topped with a serving of whole grain cereal
PB&J on whole grain bread w/ fruit

If you are hungry within 2 hours after eating, that's ok. It is encouraged to eat snacks between meals and to eat every 3-4 hours, but rather than watching the clock until you can eat again, go back to your previous meal and see if you can change around the combination to make the meal more filling. For example, if you are eating egg whites, add a whole egg. If you are having a "light" piece of bread, have a whole grain piece of bread. If you are using 2tbsp PB, use 1 tbsp and add yogurt or a glass of milk. If you are just eating veggies, add olive oil for healthy fat. Try to switch up the distribution of your macronutrients (carbs, protein and fats) so that you add more wholesome nutrition ("real" food) rather than thinking that you always need to eat more calories or add more "diet" foods. I recommend breakfast to be around 350-450 calories +/- 50 calories, which does not include your post-workout recovery snack of around 100ish calories per hour of exercise.

Once you find a good breakfast that works for each day of the week, start logging your foods for meals and snacks and recognize how you feel throughout the day. If you feel hungry, lightheaded, or without energy, look back at the previous meal/snack to see if you can make the meal more balanced by focusing on nutrient-rich foods.

7/19/11

Interview



While in Napa for the Oakley Women Fitness retreat, I met some amazing women.

(Photo by Shawn Parkin)

More like 100 talented women, from magazine editors to Oakley employees. Then there were the 10 of us that were selected to be Oakley Women ambassadors.

We all have different lifestyles but share a similar passion for health and fitness. Above all, we all are individuals and each of us perform beautifully (in our own way) on a daily basis.

Recently, my friend Brittany asked if she could do an interview with me and I was delighted to answer her questions. Brittany is very interested in living a healthier life, with enjoyment and positive energy. She posts wonderful quotes on her FB page which always make me smile. With a background in Journalism and Creative Writing, Brittany, who is also a freelance writer and model, really made me think with her questions..but in a great way.

Thanks to Brittany for the interview!! We hope you enjoy it!

Story Saturday: Marni Sumbal, MS, RD
By Brittany Costa
Since entering into the Health and Wellness industry, I have been introduced to many amazing and strong people who constantly inspire me every day. Marni Sumbal, MS, RD is one of those people.

I met Marni through the Oakley Women Ambassadorship program. Not only is she also an Ambassador, but she is a Registered Dietitian and holds a Master of Science in Exercise Physiology. She is a Certified Sports Nutritionist (CISSN) and holds a certification by the American Dietetic Association in Adult Weight Management. But this is “just” her day job. Not only does she work in the field of health, but she also lives a wonderfully fit life in her personal time as well: Marni is a Level-1 USAT Coach and a four time Ironman finisher. She is currently training for the 2011 Ironman World Championship.


Why did you want to become a registered dietitian?


While in graduate school (2004-2006) I had developed a great passion for endurance sports, completing my first marathon in January of 2005, and finished my first Ironman in 2006. I quickly realized the significance of nutrition in terms of how I performed and recovered from workouts. Certified in Sports Nutrition from the International Society of Sports Nutrition (ISSN), I had a great understanding of how to fuel before, during and after workouts while in graduate school. I suppose with my Master degree in Exercise Physiology, I have always enjoyed the “scientific” approach to training. However, while training for my second Ironman, I wanted to know more about daily nutrition as well understanding how to improve the quality of the diet in order to increase longevity and reduce risk for disease. Also, as a passionate writer and speaker, I knew that in order to learn more and provide credible information to the public, I would need further education. After 3 long, stressful and challenging years, I can finally call myself a Registered Dietitian (no longer a nutritionist). RD's are protected by law to provide nutrition information in order to assess, diagnose and treat medical conditions. Dietitians must practice in accordance to the ADA (American Dietetic Association) Code of Ethics, abiding by a set of standards and laws that protect the public. There is nothing more gratifying for me than helping athletes and fitness enthusiasts reach personal body composition and performance goals all while improving the quality of life.


No matter what your diet is (vegan, gluten-free, omnivore, vegetarian) you still need to get necessary nutrients in your body no matter what the means, what are the top 5 most important vitamins / minerals the body needs?


I believe in a balanced diet, where no food is “off-limit”. There are too many fad diets out there and while some may encourage weight loss and improve health, we don’t always know the long-term effects of eliminating/reducing a food group (which is often the case). As a lacto-ovo vegetarian for the past 18 years (for animal reasons), I believe in placing emphasis on certain foods in the diet, all while developing a healthy relationship with food. With an understanding of your daily dietary needs, based on your exercise routine and lifestyle, as well as learning to appreciate wholesome meals prepared at home, nutrition doesn’t have to be as complicated as it is made out to be. But to answer your question, Wow... this is a tough one. If I had to narrow it down, I believe that the top 5 most important vitamins/minerals that the body needs are calcium + vitamin D, iron, B vitamins (all of them, especially those found in whole grains), vitamin A and quality protein (ok, the last one is a macronutrient but it deserves to be in the top 5).


What is the best way to get Vitamin D, Calcium and Iron if you’re a vegan?


An easy trick to help with the bio-availability of iron is to consume vitamin C (ex. citrus fruits) with dark leafy greens to help absorb some of the nonheme iron. Even though iron is best absorbed through animal protein (heme iron), research has shown that even vegetarians can meet iron levels without deficiencies. If you are a vegan, it may take a little more effort but it certainly can be done. I don’t recommend supplementing with iron without consulting with your physician. Although milk and yogurt are excellent sources of calcium, vegans can meet daily recommended intakes of calcium (~1000 mg/day) through dark leafy greens, tofu, calcium fortified drinks (ex. soy milk), tempeh and even blackstrap molasses (2 tbsp will meet almost half of your recommend intake!). There are a few foods that inhibit calcium absorption, such as wine, caffeinated tea/coffee and wheat bran so if you believe you consume adequate calcium-rich foods but lab values show a deficiency in calcium, check your diet for foods rich in tannins, phytates and oxalic acid which may interfere with calcium absorption. As with any diet restriction (ethical, dietary or preferential), it is encouraged to meet with a RD in order to recognize any deficiencies or excessive intakes in your current diet. I believe that there is no perfect diet or one-size fits all because as life changes, so does our diet.

What’s the deal with soy? Can you eat too much?

Too much of anything is rarely a good thing…except for snuggling with my dog! However, when it comes to soy, research is still inconclusive. Opponents of soy believe that the phytoestrogens (chemicals in plants) as well as isoflavones may increase the risk / progression of cancer in both men and women, affect testosterone levels in males and interfere with the action of estrogen in the body. However, those same isoflavones are also thought to have a positive impact on the body and may help with cancer prevention, reduce hot flashes, decrease risk for heart disease, protect against prostate cancer and improve bone health. So while the debate continues, soy milk is a great alternative for individuals who may have dietary restraints to cow’s milk (ex. vegan, lactose intolerant) because of the beneficial calcium and protein. While only 3 glasses a day of soy milk will help to meet calcium recommendations, soy is also heavily used in processed food (especially in vegetarian-friendly products). My recommendation is to emphasize a plant-based, wholesome and balance diet, emphasizing all types of foods (fats, protein and carbs) with little to no ingredients.

What is your favorite “cheat” food?

I don’t believe in cheating as cheating is often related to horrible instances in life (ex. cheating on your husband, cheating in a race, cheating on an exam). In my quest to develop a healthy relationship with food, I take pride in the foods that I put in my body on a daily basis and I welcome occasional opportunities to try foods that aren’t in my every-day diet. However, I am a BIG fan of peanut butter and it goes by rather quickly in my home. Also, my favorite occasional treats include carrot cake and banana bread (of course, two rich and yummy desserts with a vegetable and fruit in their name!).

What is your favorite “healthy” food?

Even for me who loves “healthy” food, it is easy to overuse the word “healthy”. Therefore, I often like to tell myself that the foods in my diet improve my health and help me feel energized and strong. I have many staple-foods in my diet so my fave’s (always on my grocery list) include eggs, ALL fruits and veggies (love them all!), garlic, dark chocolate, yogurt, milk, whole grains, nuts/nut butter and olive oil.


You’re a triathlete and vegetarian, during training what do your workouts consist of and how does your diet reflect this?


I believe that my diet supports my health first, then my training. Therefore, I prioritize a balanced diet in order to improve my longevity of life and reduce my risk for disease. Because I do not get paid to train (wouldn’t that be nice!), I enjoy triathlons as part of my healthy and active lifestyle. I love setting goals and reaping the rewards of consistent training. As a competitive Ironman triathlete, I train around 10-18 hours a week, depending on the time of the year. I use the winter season to focus on my strength and power, as I exercise for health benefits and focus on a diet that supports my current daily lifestyle. I absolutely love cooking so I use the winter to come up with healthy creations that I know will fuel my workouts during the peak of the season. When my training intensity and volume increases, I prioritize my pre and post training nutrition so that I can properly fuel before workouts and recover quickly (and gain strength) after workouts. I don’t believe in eating larger meals but rather to eat more periodically throughout the day (especially after long/intense training sessions). I focus on slow digesting carbohydrates with a little protein and fat before workouts, such as toast or wasa crackers with peanut butter for lighter workouts (around an hour to 90 minutes) or oatmeal with nuts and berries for longer workouts (90+ min). Depending on the calories in my pre-meal training snack, I typically drink coffee first and eat within 45-90 minutes of the start of my workout (which starts at either 5am or 7am, depending on the day). Post workout is always protein, typically whey protein (in a smoothie with fruit and yogurt or milk) after longer workouts or a quick glass of milk (or yogurt if on the go), usually with a handful of dry cereal or granola. I always follow my recovery protein snack with a yummy carbohydrate-rich, balanced meal.

What is your next big goal?

I have been known to dream big! My life revolves around goal setting and I love the journey of working towards a goal. I am in the process of creating my own business (Trimarni coaching and nutrition). I recently accepted a PRN position as a clinical dietitian in a local hospital. My ultimate goal is to be a writer and to write cookbooks as well as books on nutrition for both the general population and for athletes. I love public speaking so I hope to be able to speak on a more national level. I just love helping people; I find it very rewarding and fulfilling. Right now I am training for my second Ironman World Championships which will be in Kona, Hawaii in October. I hope to have a great race, especially since this will be the first time (in a LONG time) that I will be training for an Ironman without having to make time to study for school!

7/18/11

Monday Product Review

Gear


As a triathlete, I am concerned about my safety on a daily basis...specifically when I train. Since I am training for an Ironman, that means a lot of weekly hours outdoors. So when I choose gear for training, I always look for the added bonus of the product keeping me safe. I think athletes often overlook sunglasses because of the price. Why buy a $200 pair of sunglasses when you can buy a $60 pair. I was the same way until Karel introduced me to Oakley while training for my second Ironman (Kona) and suddenly my headaches went away when I trained, my sunglasses stopped slipping off my face and I felt as if I could see more clearly without feeling like I was wearing anything heavy on my face. Sunglasses are one of the most important products to keeping you safe (next to your helmet when riding your bike) while riding and running. My dad, who is an optometrist, would be very upset at me if I didn't tell you all to wear your sunglasses when training.
I have several pairs of Oakley sunglasses but as a woman, I am glad that Oakley has a Women-specific site just for us active females. Just like with my bike (which is designed specifically for a woman - THANK you Trek for thinking of our smaller frames and Q-angles) I find it extremely important for women to not to feel pressure to buy "men" products but in pretty colors targeted toward women.
I am absolutely in love with the Oakley COMMIT SQ sunglasses. Here is a bit about them, found on the Oakley Women Sunglasses site

We have the honor of serving countless female athletes who commit themselves to the highest standards of personal achievement. For them we made COMMIT®, a performance design that helps sports professionals find their limits and just as easily exceed them. Made exclusively for women, COMMIT reinvents everything the world knows about comfort, fit and style with the kind of bold beauty that celebrates the power and grace of the female form.

COMMIT has an interchangeable lens design that lets you adapt to changing light and optimize performance in virtually any environment. Choose the subtly squared (SQ) lens shape or the aviator inspired (AV) lens shape. All lenses are made with HIGH DEFINITION OPTICS® (HDO®); for clarity and impact resistance that meets ANSI Z87.1 standards. The contours of 8.75 base lens curvature extend peripheral vision and improve side protection, and our PLUTONITE® lens material stops all UV cold. We enhance every lens with a permanent coating called Oakley HYDROPHOBIC™, a marvel of science that repels dust while maintaining a smudge-resistant barrier against skin oils, finger prints, lotions and sunscreens and even repels water to prevent streaks and sheens from corrupting your vision.

If you manage to get hold of this coveted design, the first thing you’ll notice is the low weight. Our stress-resistant O MATTER® frame material makes it possible. Slide the sunglass on and you’ll feel a Three-Point Fit that touches only the sides of your head and the bridge of your nose, and does so with UNOBTAINIUM® components that increase grip with perspiration. The geometry is optimized for women, so don’t be surprised if COMMIT fits and feels better than any sunglass you’ve ever worn.
•Optimized peripheral vision and side protection of 8.75 base lens curvature
•Comes standard with Oakley HYDROPHOBIC™/OLEOPHOBIC anti-smudge lens coating on all lens options
•Comfort and performance of Three-Point Fit that holds lenses in precise optical alignment
•Optical precision, performance and impact resistance that meets ANSI Z87.1 standards
•UV protection of PLUTONITE® lens that filters out 100% of UVA/ UVB/ UVC & harmful blue light up to 400nm
•Glare reduction and tuned light transmission of IRIDIUM® lens coating
•Interchangeable lenses to optimize performance in any environment
•Available with Oakley prescription lenses (+2.00 -3.00 combined power)
•Durability and all-day comfort of lightweight, stress-resistant O MATTER® frame material
•Patented hydrophilic UNOBTAINIUM® earsocks and nosepads ensure a snug, secure fit, and increase grip with perspiration
•True sports performance frame optimized for Women’s fit
•Metal icon accents
•Protective sports-specific Oakley Soft Vault included with capacity for extra lenses



TRAINING

Come May, I don't leave for a running workout without my Fuel Belt
. Even if I am only doing 2 miles off the bike, I still bring along my fuel belt. 4 years ago when I started training with a fuel belt, I found it a bit uncomfortable to wear. It wasn't the 8 ounces of fluid that I was carrying but rather that the belt was moving while I was running. I recommend trying on a few belts while running (borrow some from your friends) because you will likely have a different waist circumference while running compared to standing still. For me, I typically put on my fuel belt and have to adjust it and get it a bit tighter when running. Because all of my runs are off the bike (Tues, Thurs, Sat and Sun) I have lots of flasks and 2 main fuel belts. If you are new to fuel belts, I recommend starting with 2 flasks and putting bottles out on your course (or at home/car) for refueling. Get use to an empty belt and then add fluid (equal amounts) in both bottles. For the summer months, I also recommend fueling with a sport drink if your run is off the bike, in the afternoon/evening/midmorning and if it is more than 45-60 minutes. You will lose more in your fitness by not adequately fueling during a workout than not drinking enough. Also, by drinking a sport drink, you can increase the chance that you are meeting your calorie and electrolyte needs. To simplify your life, always mix your sport drink in a 20-24 ounce bottle prior to pouring into your flask so that you don't over/underconcentrate your drink.
Lastly, if you are planning on wearing a fuel belt during a race, practice ahead of time so that you don't get frustrated with running and trying to remove and place your flasks into your belt. Also, if your fuel belt is old, I recommend getting a new fuel belt prior to a race to reduce the chance that the velcro will not securely keep your fuel belt in place.


SPORTS NUTRITION


Since becoming a triathlete, I have tried many nutrition products. I personally have never experienced a nutrition related problem during training or racing since choosing Hammer as my primary source of nutrition for training and racing. As a coach and dietitian, I realize that every athlete is different so I avoid telling athletes what nutrition product to consume during training but rather look at the big picture. After working with many athletes on both training and nutrition, I find that sports nutrition (what you consume during training) is a very small component of how you perform during racing. I believe in looking at the big picture, specifically the daily diet, what you are consuming before/after training as well as how you are training. Training intensity and volume is likely a determining factor of whether or not your body will properly tolerate your training fuels for no amount of nutrition will make you run and hold 7:30 min/miles off the bike for 26.2 miles if you didn't train it to do so.
Once my training volume begins to increase while training for an endurance event (12 weeks out from Kona) I switched from only Heed (1 - 1 1/2 scoops depending on the workout) to Heed + Sustained Energy. Some people have asked me why I don't use perpetuem but I find this mixture very easy for me to take in and I enjoy the plain flavor of Sustained Energy. I believe in working my way up in calories (rather than down) so that I can listen to my body and understand what it needs during training. While doing this, I am very careful to not push too hard while experimenting for it can be easy to overtrain (following a painful "Bonk") if I don't properly fuel during a long workout.
My racing nutrition for an Ironman has always been 1 heaping scoop heed + 1 scoop sugstained energy. This works very well for me with a lot of practicing prior to race day. I also do this in a half ironman. I bring along 3 bottles with me and space them out throughout the course of my Ironman race, while relying on the aid stations to provide me with extra calories. I avoid hydrating with water unless I am consuming some gel from my gel flask and mostly rely on water and ice for cooling and to rinse my mouth. I believe in the 2 for 1 when it comes to long distance fueling so I find it beneficial to meet both my calorie and hydration needs with a liquid calories. I space out my gel calories by using a gel flask so that I am constantly fueling during the course of an Ironman, careful not to let more than 15-20 min go by without getting in fluids and calories. As for my athletes who like gummies, chews and bars during long distance races, I call those "stomach satisfiers" and not "energy givers". 30-60 calories an hour from "extras" may make your tummy happy and if practiced, shouldn't hurt your race day performance.
Sustained energy has been a great addition to my sports nutrition fueling strategy for my Ironman racing and after a great 80 mile bike ride this am, it makes me happy to know that my quality training is being fueled by quality products.
Check out the website for more info/articles about Sustained Energy and don't forget to use my Discount Code. during your checkout. Feel free to email me with any questions if you are considering certain products or want me to review the products in your current fueling plan as you figure out what may work best to become a more efficient athlete.

7/17/11

Life is so sweet



“He is your friend, your partner, your defender, your dog. You are his life, his love, his leader. He will be yours, faithful and true, to the last beat of his heart.”