New credentials and new article

It is with great excitement that I can finally add 3 more letters to my name!!!

For the first time on my blog....
Marni Sumbal, MS, RD, LD/N

I am so honored to be a licensed dietitian and nutritionist in the state of Florida. What a journey this has been!!!
As a Registered Dietitian, I am proud to follow the mission, vision, purpose, focus and values set forth by the Florida Department of Health:

MISSION: To protect and promote the health of all residents and visitors in the state through organized state and community efforts, including cooperative agreements with counties.
VISION: A healthier future for the people of Florida.
PURPOSE: To protect the public through health care licensure, enforcement and information.
FOCUS: To be the nation's leader in quality health care regulation.
VALUES: Integrity, Commitment, Respect, Excellence, Accountability, Teamwork, & Empowerment.

A little about licensure in the state of Florida:
The Dietetic and Nutrition Practice Council is responsible for licensing and regulating dietitian/nutritionists and nutrition counselors in Florida. Applicants seeking to be licensed as a dietitian/nutritionist may apply by examination or endorsement.

License Requirements:
•Possession of at least a bachelor’s degree with a major course of study in human nutrition, food and nutrition, dietetics, or food management as outlined in sections 468.509, F.S., and 64B8-42.002, F.A.C.

•Successful completion of 900 hours of pre-professional planned and continuous supervised practice in dietetics or nutrition, as described in subsection 64B8-42.002(3), F.A.C.

•Successful passage of the dietitian exam offered by the Commission on Dietetic Registration

Licensure Method (for me):
•Endorsement of Status as a Registered Dietitian - This method is for the applicant who is a registered dietitian with the Commission on Dietetic Registration.


I am also so excited about my latest article on USAT online - Multisport Zone Fuel Station.
I absolutely love writing about this topic! Also, I enjoy sharing my thoughts as I have learned a lot from my own personal journey with food, while learning how to fuel for endurance sports as a vegetarian.

I hope you enjoy it and if you can relate to the article, please share with others.
Develop a healthy relationship with food

Cycling Race and Upcoming event

Congrats to my hubby for placing 6th in the Nocattee Road Race on Saturday! Karel also had a 6 mile TT on Saturday evening (which he is not a fan of time trials) but managed to get back some speed to place 2nd in the circuit race on Sunday!!














































Campy and I had a great time watching all the cyclists! It was a HOT weekend but we love being outside. Plus, I just couldn't pass up being a spectator in a race just a few miles down the road. Next weekend for Karel....the Labor Day Cup in hilly San Antonio! I'm super excited as well...my bike has really missed training in the hills!!









































Also, if you live or are going to be in the Jacksonville area next week, the Trek store and Hammerhead triathlon club will be giving a FREE event for all athletes interested in swim, bike and/or run. Hope you can make it!!


NUTRITION, BIKES, TRIATHLETES and FREE STUFF! (The Event is also on Facebook)
Time: Wednesday, September 7 · 6:30pm - 8:30pm
Location: Trek Bicycles of Jacksonville
9965 San Jose Blvd, Suite #6

INTERESTED IN BIKES, NUTRITION OR TRIATHLONS?
Trek Bicycles and the Hammerhead Triathlon Club invite YOU to a FREE event!

Enjoy an evening of socialization, education and FREE STUFF!!

...Trek will be providing food and drinks from NATIVE SUN and the event will have lots of give-a-ways from Trek, Bontrager, Oakley Women and Hammer Nutrition.

Do you have questions about bikes (gear, types of bikes, clothing, etc.)?
All your bike-related questions will be answered after the event by the trained Trek store staff. Also, feel free to shop around after the nutrition talk.... Trek Store merchandise will be available at a discount on the evening of the event.

Interested in joining the largest triathlon club in the Jacksonville area?
Talk with other triathletes and meet the Hammerhead president (and several board members), to discuss the many benefits of becoming a Hammerhead club member. Applications for joining the club will be available at the meeting or you may sign-up online.

Confused about sports nutrition?
Marni Sumbal, MS, RD, CISSN will be a guest speaker for the
evening.

NUTRITION TOPIC:
Beyond Sports Nutrition: Developing an appreciation for food for fuel.

Marni will discuss the importance of having a healthy relationship with food as well as learning how to properly fuel and recover from training and exercise. Marni will also be available after the event to answer any of your questions. Learn more about Marni @ Trimarni.blogspot.com

Any questions: please call 904-880-7227 (Trek store - San Jose location)
Check out: http://www.TrekJax.com/ and http://www.hammerheadtriathlonclub.com/

Monday Product Review

GARMIN
My running dramatically improved once I got my Garmin 410.
















I also started to love running outdoors, once I was able to monitor my pace and distance. More than anything, my running had more of a purpose and I was able to be more consistent with my running. I think the treadmill is a great option for keeping pace but after all my hip issues, I have kept my running outdoors so I could really focus on my form and cadence. I am a firm believer in consistency, so whether you are using pace for running, HR or watts, it is important that you are focusing on quality training and not just how far you "need" to go. As far as HR in the summer, I find it is an extremely hard tool to use in order to gauge your effort. Therefore, for my athletes I have them monitor their HR but we focus on nutrition in order to be as efficient as possible, as well as specific interval workouts to improve the anaerobic threshold.
I think Garmin's (or running devices to measure speed, HR, pace, etc.) are very personal. Because there are many options, it is first important to have a price range and then consider what functions you want to use. Some gadgets are super fancy but for many people, just having pace and HR is all you need.
The 310XT and 305 are popular garmin's among runners so my suggestions is to ask your friends/training buddies as to what they recommend. My garmin (410) is not water-proof so that creates some difficulty for when I use it in a race. My garmin, however, is super comfortable and I like it because the face of the watch faces towards me so it is easy to see the numbers on the big screen. It is also super comfortable and reliable (just be sure to LOCK the screen when you are running).
For the bike, Karel has the Garmin Edge 500 which is perfect for him since he loves analyzing his (and my) files. His garmin tracks his distance, speed, location and elevation is compatible with a heart rate monitor, speed/cadence sensor and power meter.

















Oakley Women Clothing
I am so excited to write a blog (and post pics) on the successful LADIES NIGHT @ the Jacksonville Running Company on Friday evening. We must have had over 200 amazing and inspiring ladies come out to the event.
A big thanks to Hammer Nutrition, Iron Girl and Oakley Women for providing the most wonderful swag for the event.
As an Oakley ambassador, I was super excited to bring my clothes from Oakley Women, as well as my sunglasses to introduce to athletic and fit women, who share similar passions. While we all may do different sports, I believe we should all embrace the human body, love our body and of course, look good while using our body!!!
I invite you to check out the fabulous line of
Oakley Women clothing and sunglasses either at your local Oakley store or online. And don't forget to keep performing beautifully!
















































Craft Active Bike Short

My favorite brand of triathlon clothing is without a doubt, Louis Garneau. They make the most comfortable clothing that fits extremely well. I have a few tri shorts from Louis Garneau (LG) and Karel has several bibs from LG. Finding shorts with a good chamois (padding in shorts) is extremely important when choosing the perfect bike shorts. However, sometimes it takes a few rides outdoors (as riding the trainer is often different than the feeling of riding on the roads) to either love or hate your new bike/tri shorts.
As for other good brands that you may want to try, Bontrager has a 30-day Unconditional Comfort and Performance Guarantee on their clothing where you can try it out and it you don't like it, bring it back where you bought it, within 30 days of purchase for a full refund.
Needing a few new pairs of cycling shorts for my last 6 weeks of Kona training, Karel picked up two cycling/tri shorts from the Trek Bicycle Store of Jacksonville. One was LG Women Pro Tri shorts (in Red - love them!!!) as well as the Craft Women's Active Bike Shorts.
Both shorts are super comfortable for an interval or long ride and I highly recommend either product.
Craft Performance Apparel
You can also check out OneTri for all your triathlon needs

The gift of life

The other day, either on TV or radio, I heard someone say "Enjoy the Gift of Life".
A big smile came to my face as I do believe that we each are given a gift to live life to the fullest. However, we must recognize that as we reflect on the past, we must focus on the present moment in order to prepare for the future. Nothing makes me feel more alive and appreciate my life, than being active. I don't have to swim, bike and run to be active and I don't have to have a specific workout to be active. I just love using my mind, muscles and body on a daily basis and I do my best to control other areas in my life, which will allow me to be active for the rest of my life.

As I was reading quotes yesterday morning (which I do several times during the week), I came across this quote which was just perfect to get my through my 5 hour bike which included a 3-hour, power/watts-controlled main set. Talk about mental!!

“The best day of your life is the one on which you decide your life is your own. No apologies or excuses. No one to lean on, rely on, or blame. The gift is yours - it is an amazing journey - and you alone are responsible for the quality of it. This is the day your life really begins.”

(Pic taken yesterday at Karel's race. He had two races yesterday - road race (6th place) and 6-mile TT. Today he has a crit to finish off the Nocattee stage race).




















What activity/workout in your weekly routine makes you appreciate the gift of life?

Endless Salad... creations

The other night Karel and I had a date at Ruby Tuesday's. We rarely eat out (and when I say rarely, I mean once or twice every 4-5 months). I had a coupon for Ruby Tuesdays and I was really excited to spend some time with my hubby, with no distractions (like computer or TV...although I don't mind being distracted by my furry best friend) and to enjoy some "occasional" foods and not have to do the cooking.
I always enjoy a good salad bar because of the many selections of pre-chopped foods..that I didn't have to chop.
But, I am always careful to recognize that salad bars are often criticized for outbreaks of food borne illnesses. I would recommend being mindful of possibly consuming food borne bacteria as the result of anyone other than yourself preparing and serving food, so it is important to keep food safety as a number one priority when consuming food outside the home. Even though food borne bacteria can come from food inside the home, at least you know exactly how the food was stored and prepared.
Believing the food nourishes our body, I feel as if my immune system is extremely strong (I can't recall the last time I had a flu shot or got sick, however I do have a few vaccines since I now work in the hospital). Despite working in a hospital and training for an Ironman, I try very hard to make good decisions on a daily basis in order to boost, and not decrease, my immune system. My diet is "colorful" and filled with a variety of vitamins and minerals, I get quality sleep on most days during the week, I try to minimize stress, I wash my hands all the time, I surround myself with people who give me energy (and not take it away from me), I receive lots of love in my life (and lots of love to give to others) and I focus on balance with everything I do in life.

While at Ruby Tuesday's I was delighted to see the Fit and Trim selections on the back of the menu. While I was only planning on only eating the salad bar (which includes quality protein like eggs and edemame), I couldn't pass up the veggie trio for only $1 more than the price of the salad bar!! I was able to pick 3 side items from the menu, in addition to eating the endless salad bar.

















For my selections, I wanted to choose foods that I normally don't prepare or consume on a daily basis. I ordered spaghetti squash, grilled zucchini and sweet potato fries.

























I don't know why I don't prepare more squash and zucchini but I guess I haven't yet learned to appreciate them in my diet yet (that is what I say to foods that I don't really eat a lot of, but I know they are good for my body). As for the sweet potato fries...I haven't met a sweet potato fry that I don't like. Although Ruby Tuesday, along with most restaurants and fast food facilities, includes a very high amount of sodium in most of their foods, I was very impressed that my three selections did not taste salty. Because I do not eat out, minimize processed food in my diet and don't use a salt shaker, both Karel and myself are very sensitive to salt and while some people may add salt to already salted food, I often can hardly stand the taste of food that is heavily salted. It's amazing that although we get use to the tastes of certain foods, we can also change our tastes (and cravings) while incorporating more wholesome food in our diet.
Here's the menu for Ruby Tuesday's with nutritional info:

Ruby Tuesday Nutritional Info



Because I am always inspired by salads, as there are endless salad "creations", I hope you enjoy my latest "crunchy" salad.

Crunchy sautéed mushrooms, onions and garlic salad

Frozen Hashbrowns
Olive oil
Mushrooms
Onions
Garlic
Tomatoes
Swiss cheese
Dark Greens

1. Preheat oven to 425 degrees.
2. Spread hashbrowns on large cookie sheet. Toss with a generous drizzle of olive oil and spread into a thin layer to cover sheet.
3. Bake hasbrowns until golden brown (around 20 minutes).
4. While hashbrowns are baking, pre-heat medium skillet to medium heat.
5. Add ~1/2 tbsp olive oil with chopped garlic.
6. When garlic begins to brown, add mushrooms, largely cut steak tomatoes and garlic and drizzle with a little more olive oil (~2 tsp) if needed.
7. Cook until veggies turn golden brown.
8. In a large bowl, place greens and top with veggies, then hashbrowns. Sprinkle with cheese (shredded brick cheese).

Did you eat your plants today?

There's nothing more exciting than receiving a new journal or magazine in the mail. I subscribe to several newsletters, journals and magazines which provide factual and reputable information from topics of vegetarian nutrition, environmental nutrition and consumer health, as well as having subscriptions to Triathlete magazine and LAVA magazine.
As a recently credentialed RD, it is my responsibility to the profession to provide information that is backed by scientific research. Although my registration qualification to provide nutrition advice is backed-up by the Commission on Dietetic Registration registration, we all have the right to provide our opinion when it comes to nutrition, fitness and exercise. However, I find it important that when you provide your opinion on a certain topic related to nutrition, you are careful not to use conclusive words such as "CAN'T", "WILL", "NEVER" as well as negative words like "BAD", "CHEAT", "OFF LIMIT". Telling someone that they "WILL" get cancer if they eat meat or that they "CAN'T" eat bread if they want to lose weight, are not statements that are scientifically proven by research. Sure, they may be research studies available which support the claim, but research is always changing and for most of us, it's really, really hard to keep up with all the research. Plus, we don't function in a laboratory so we must be able to take research with an open mind (and read the entire research study - not just the title) because we live in an ever-changing world.
However, one topic that continues to show great validation is on the topic of plant-based diets. There is a large quantity of information showing that increasing your consumption of fruits and vegetables is beneficial not only for your short and long term health but also for weight loss and maintenance. Rather then telling people that they "CAN'T" eat meat (which I would never do..not to mention that my hubby and family are not vegetarians), I like to suggest to emphasize a plant-based diet in order to incorporate more color into your diet.
Certainly, there are people in our society with food intolerance's and allergies, malabsorption issues as well as cultural food preferences/choices. We must respect one another for being special and unique but we can not assume that consuming well-marketed processed food, will help increase longevity, reduce risk for disease/illness, boost immune system, maximize performance or help with body composition changes. I am finding that the more processed food available to consumers, the less desire there is to eat fruits and veggies. I question the need to have FIBER-marketed granola bars when the produce aisle is just a few rows away from the massive granola-bar aisle. My advice, stop spending time reading food labels as to which granola bar has the most fiber, least amount of ingredients, least amount of sodium, highest amount of protein, least amount of fat, least amount of calories and most about of vitamins and minerals. At 100 calories, 1 medium pear will provide you with 5 grams of fiber and no added ingredients.
On this topic, this makes me so sad as our body relies on the vitamins and minerals from plant-based foods in order to properly function, but people continue to gravitate to processed food. So while we should aim for balance and work on developing a healthy relationship with food, do not forget that a plant-based diet, complemented with whole grains, quality protein, healthy fats and water, is the easiest way to help you feel your best at every moment in life.

In my latest issue of Today's Dietitian August 2011, there was a great news bite on pg 62, titled Vegetarian diet may protect against diverticular disease
As an acute care clinical dietitian, I come across many patient experiencing diverticular disease as well as diverticulitis. Both have to do with pouches (diverticula) in the intestine, becoming inflammed. Although there are several risk factors for divertiuclar disease, it seems as though a low fiber diet may be the culprit of many "tummy" issues, such as bloating, being gassy and feeling "too full", in the normal population. While we prescribe a high fiber diet for our patients with diverticular disease (for diverticulitis we start with a liquid diet, typically clear liquids, and gradually increase fiber when medically feasible), it would be in your favor to aim for the recommended 25-35g of daily fiber to encourage regular bowel movements and overall gastrointestinal health.
Here's the article...enjoy!

Vegetarians are one-third less likely than their meat-eating counterparts to develop diverticular disease, according to a study published on the BMJ website.
Diverticular disease affects the large bowel or colon, and lack of fiber consumption is believed to be its cause. Typical symptoms include painful abdominal cramps, loating, gas, constipation and diarrhea.
Previous research has suggested that a low-fiber diet could lead to diverticular disease and that vegetarians may have a lower risk of developing it compared with meat eaters, but there's little evidence to substantiate this.
Researchers from the Cancer Epidemiology Unity at the University of Oxford examined the link between a vegetarian diet and dietary fiber intake with the risk of diverticular disease. Their findings are based on 47,033 generally health-conscious British adults who were taking part in the European Prospective Investigation into Cancer and Nutrition-Oxford study. Of those recruited, 15,459 reported consuming a vegetarian diet.
After an average follow-up time of 11.6 years, there were 812 cases of diverticular disease (806 hospital admissions and six deaths). After adjusting for factors such as smoking, alcohol, and BMI, vegetarians had a lower risk of developing diverticular disease compared with meat eaters.
Furthermore, participants with a relatively high intake of dietary fiber (around 25g/day) had a lower risk of being admitted to the hospital with or dying from diverticular disease compared with those who consumed less than 14g of fiber per day.
Consuming a vegetarian diet and a high intake of dietary fiber are both associated with a lower risk of diverticular disease, according to the authors. They concluded that these findings lend support to the public health recommendations that encourage the consumption of foods high in fiber, such as whole grain breads, whole grain cereals, fruits and vegetables.

Plate Not Pills: calcium

Since the training season for triathlons is reaching its peak, I have been working with many athletes on nutrition. Although I focus on both daily nutrition and training nutrition in order to maximize performance gains and minimize GI (tummy) distress, I enjoy fine-tuning the daily diet in order to help my athletes experience the most physiological training adaptations with the least amount of training stress. In my opinion, a balanced training/exercise plan with the right mental attitude is the perfect combination to experiencing a fun journey of appreciating food for fuel.

I hope you enjoy my latest article in LAVA online. Be sure to check out the recipe for chocolate mousse...yum! I didn't come up with this creations but it looks fabulous and I can't wait to try it out!!

Plates Not Pills: Calcium - LAVA Magazine

Monday Food (product) Review

Last week was a productive training week. I was a little confused on my training because I was feeling rested after several "active recovery" days. I discussed with Karel his focus of last week (as I thought it was a build week) and to my surprise, it was a recovery week and I didn't even know it! I had previously discussed with Karel that after two weeks of build, I really needed a few days recovery because I was feeling tired and really needed some time to reflect in order to keep my mind sharp for the last 1 1/2 months of training. Karel gave me the fantastic news that I would have a full week of recovery and I ended the week with only 1 "intense" brick on wed, 3 great swims and two bike-focused brick workouts over the weekend (no long run). The focus for the weekend was to put everything together. Karel did an excellent job knowing exactly what I could handle at this point in my training and my workouts were just perfect... nothing that I couldn't handle.

On Sunday, Karel and I went to an afternoon pool party with our close friends Mallory and Tyler (thanks to Tyler's parents who allowed us to enjoy their beautiful backyard and pool!), Katrine (her hubby Ryan had to work :( ) and Kari and Adam, with their two beautiful twins.
Each person/couple brought a side item and Tyler's parents grilled chicken and burgers for everyone. Here are some of my favorites that I'd like to share...although I enjoyed EVERY bite of EVERY dish (especially Tyler's mom's potato salad and Keri and Adam's filo dough stuffed with goat cheese and sauteed onions).

Broccoli Slaw
Katrine made a delicious Broccoli Slaw with sliced Strawberries, cucumbers and tossed in a vinaigrette dressing. I think she may have added sliced almonds as well. The broccoli slaw is one of my favorites and I buy it all the time at Publix and Wal-mart. It is made with carrots, broccoli and red cabbage.


















Savory apple quinoa
After many hours on the bike this weekend, I had the chance to come up with this TriMarni Creation. I am so happy that everyone enjoyed it at the pool party and it was a perfect sweet, yet "light" dish to be served as a side on a hot summer day.
I cooked 1 cup quinoa in 1 1/2 cups boiling water in large pot. I reduced water to low after I added the quinoa to the boiling water and then covered. Cook for 5-6 minutes, then fluff with fork. Cook according to package.
In a separate pot, heated to low heat, I added 1 spoonful butter (about 1 1/2 tbsp) to pan and added 1 extra large light green apple (chopped). I then added 1 spoonful (about 1-2 tbsp) brown sugar to the pot and mixed. I added about 2 tbsp water at this time. I covered the pot and let the apple soak up the butter and sugar for about 10 minutes, stirring occasionally.
When the apple was soft, I turned off heat and added the apple mixture to the quinoa and sprinkled with few dashes of cinnamon. Toss well and serve chilled.
Nuts would be optional but I wanted a little crunch to this dish. I would have normally chopped the almonds but because I wanted the babies to enjoy the dish (they are almost 1 year old) I kept the nuts whole so Kari and Adam could pick them out.





















Bruschetta Tomato Basil Parmesan Veggie Burger
I don't do a lot of vegetarian burgers in my daily diet, however, I do enjoy the taste of a veggie-filled, soy protein based, grilled veggie burger (especially when I am traveling and seeking some protein in my meal).
As a vegetarian, I try to not make my life complicated when it comes to eating around others. Of course, my close friends (at the party) know me extremely well and are so kind to ask me what I want/need to eat since I don't "do" meat. Bringing a veggie burger to a party/event is a simple way to make me feel satisfied with my food so that I don't have to just eat "veggies". While I strive for balance in my meal, I also want to enjoy similar foods as everyone else (taking my own personal dietary preferences into consideration).
My grilled veggie burger on a whole grain bun, topped with dark green romaine, tomatoes, onions and swiss cheese, was just perfect for my hungry belly.



















The amazing spread of food......almost 90% was prepared with wholesome ingredients. YUM!!



















My beautiful plate...SO YUMMY!!!

Less is more..newbie perspective

I just finished my yummy French Toast dinner, served with a beautiful side of blueberries and plum slices with yogurt. For my veggies, I sauteed some mushrooms, green peppers, onions and garlic. Sorry no pics...I was ready for dinner after a really busy day at the hospital.
I'm so excited for my last weekend build before a recovery week. The past 2 weeks have felt amazing and I respected my body on Monday and Tuesday with an "off" day on Monday and a form-focused swim on Tues morning. My typical week includes a brick on Tues and Thurs but I moved my brick to Wed and swam again on Thurs and Fri. I rested my running legs a lot this week and added in an easy spin on Thursday evening in order to clear my head and legs (my brain was fried at the hospital while working in the CCU (critical care unit)).
Although I now feel rested and continue to feel hungry for my training, come Monday I will gladly welcome my recovery week to clear my mind and rest my body. Karel has two intense IM-focused bike + run workouts planned for Saturday and Sunday and with only 7 weeks to go, I continue to focus on quality training. I have yet to do a 100 mile ride, ride over 5 1/2 hours or run more than 2 1/2 hours. Every run has been off the bike (including my long runs), almost every workout has planned intervals and my aerobic engine feels stronger than ever.
But enough about me....
I coach 7 amazing athletes, each one with his/her own story and individual goals. I care about each of my athletes in a very special way and I am inspired by their dedication and passion for triathlon training.
One of my athletes, Taryn Fimiani, shared a wonderful note on Facebook and with her permission, she is allowing me to share it with all of my fabulous blog readers. Although I have my own personal philosophy when it comes to training AND nutrition and I understand that every athlete is different and unique, there is nothing more gratifying than having my athletes believe in my philosophy and feel a sense of balance while training for a multisport event. I hope you enjoy Taryn's note and her thoughts on the less is more approach.


Your ultimate athletic development is determined by your athletic consistency, not the nature of your toughest sessions. Protect your consistency and your fitness foundation; these are the keys to reaching your fullest potential.

-Gordo Byrn



Today was my Wednesday bike+run. A couple of months ago my coach began scheduling all of my runs with some sort of bike beforehand. At first I resisted (I love simply heading out the door for a run), but I've grown to love her approach. Not only am I getting loads of "experience" feeling the transition from bike-to-run, but I am completely warmed up by the time it's time to run.



I think one of the toughest transitions I've had with triathlon is growing away from the simple run. I love running. It's my soul balancer. My favorite. I'll admit to some days when I miss just simply running, and wonder what I'm doing with all this multi-sport stuff. But at the end of the day, I love the triathlon lifestyle much more. Triathlon's led me to feeling the best I've ever felt. I know part of this is from the diversity of the sport (swim, bike, run, yoga, strength), but also from everything I've learned from Coach Marni along the way.



When Marni & I first started working together in January, she had me list 3 short-term & 3 long-term goals. Completing an Ironman was the long term goal. Short terms were a sub-5hr marathon & sub 2-hr half marathon. She quickly introduced me to interval training and a few weeks later I hit my sub-2 at Rock 'n' Roll Phoenix. I then clapped my hands, ready to take on the marathon.



She never came outright and said, no, you're not allowed to put a marathon on the schedule, but she had all sorts of ways to suggest around it. My goal was Ironman, not running marathon. I stuck to her schedule for a bit, but then came back with a, what about a 20mi race? Again, keep your eye on your long term goal and let's focus on the steps to get you there.



We did a lot of strength work in the first few months. Built into circuits and plyos. Did a lot of stretching and yoga. I kept chomping at the bit to increase my running, but her schedule held me to a slow build. And I finally started understanding and really appreciating her approach...



Less is more.



8 months into this, I'm feeling good. So, so thankful to be feeling strong. Healthy. Which I think is pretty incredible. I'm hitting the final builds with a relatively fresh mind. I haven't felt "burned out" at all this year. And I really think I owe it to all the time we spent focusing on strengthening my base. Strengthening me! When I was quietly wishing I could ramp up my volume, ramp up the intensity, she was having me do all kinds of stretching and new-to-me exercises. And I think I get the "why" now...



Injuries can often happen we're increasing volume and intensity too quickly. Especially when muscle groups are weak and tight. Looking back, I'm grateful that my off-season was spent focusing on strength, plyos, stretching and flexibility, and building that base. All those winter days when I just wanted to get out and run, run, run... I was doing glute, core, lower back & hip exercises. I've learned from her that this kind of strength training (and stretching) is so important in endurance training when it comes to our hip flexor strength. When our hip flexors are tight or weak, other muscles step in to help... often bringing quad, knee, & itb pain.



And pleeeease go knock on some wood, because I've got none of that going on right now.



Sitting where I am now, sure, there are days when I have mini freakouts when I see how much lower in volume my training plan is compared to other plans. But I have faith in my coach's knowledge. I know for me, for where I was athletically and where I am now, Marni's less is more approach is working. She's getting me to my goal. I know each of her workouts has a purpose and I'm still excited to do each workout. There are no miles just for the sake of miles and, because I'm not doing "too much" volume, I'm recovering well (quickly) in between workouts. For my first Ironman attempt, I couldn't ask for anything better!



So today. Bike+Run. I started out early and rode under a cloudy, sunrise pinky sky. Love those sunrise skies. One hour ride, no set, just ride. I increased my heart rate to upper Z3 (tempo, close to anaerobic) towards the end. I did a quick transition in the parking lot and decided, since it was still cloudy, to embrace the humidity and run outside. Ouch.



Once I got past the hissing passel of Canada Geese (seriously loathe those things), I was good to go on a wide open road. 1:10min run with 2x 15min of Z3 & Z4 (averaging HM pace) with 10min easy jog in between. Felt great until 40min when the clouds burned off and my heart rate refused to go down. I finished hovering the low end of Z3, walked a good cool down before heading to my car for stretching.



Another training day on the books!



Wednesday

Bike: 1hr, 17mi

Run: 1:10, 7.3mi

My favorite pre-training meal

Finding balance. For most of us active individuals, it is very hard to find the perfect balance in life. I try to avoid using the word "perfect" as I don't believe that we need to strive for a state of "completeness and flawlessness". However, when we do find balance in life, life feels absolutely perfect.
In the past month or two, I have found balance. It feels absolutely wonderful. With a training plan that has allowed me to be extremely consistent with training as well as a diet that fuels my workouts and my lifestyle, I have been able to balance Ironman training with the rest of my life. The funny thing about balance is that it is not always present as our life is ever-changing.
Perhaps you are starting a new job, welcoming a child, training for a new event or new distance, working on dietary habits or changing your lifestyle routine. Regardless of the situation, you must welcome new changes with an open mind and not compare the current situation to past situations. Life is going to change and you must be willing to make the necessary changes to find a sense of balance.
I would love to share with you my favorite pre-training meal, which is typically consumed on the eve of a hard weekend of training. With only 7 weeks (50 days, just in case you aren't counting :)) until I "float" at the starting line of my 5th Ironman and 2nd Ironman World Championships in Kona, Hawaii, I feel great being fueled with my balanced approach to eating as well as finding balance in everything I do in life.
How do you find balance in life?
Enjoy and feel free to be creative and use your favorite whole grain bread (I recommend >3g fiber, <150 mg sodium and >2g protein PER slice) as well as your favorite easy-to-digest veggie to make this meal "balanced" just for you and your personal needs.



French Toast w/ garlic butter asparagus
2 slices Whole Grain Bread (I used Arnold healthfull Nutty Grain) - http://www.arnoldbread.com/Products/Description.aspx?sSku=7341013840
3 eggs (1 whole egg + 2 egg whites)
1/8 cup skim milk
Non stick spray
Fruit of your choice

1. In a large skillet, heat to medium heat.
2. Scramble eggs w/ milk.
3. Soak bread in egg mixture. Spray non stick pan with spray.
4. Cook bread for 1-2 minutes (or until toast turns slightly golden on bottom), then flip.
5. Top with fruit of your choice
*As an additional topping, I typically top my french toast w/ Dannon Non Fat plain yogurt mixed with a little 100% strawberry jam (no high fructose corn syrup added).
*I cooked the leftover scrambled eggs and adding fresh diced tomatoes with swiss cheese.
For asparagus...
Asparagus
1-2 cloves Garlic
1 tbsp Butter

1. Cut off tips and wash.
2. In a large pot (large enough to place asparagus), head to medium heat.
3. Cover bottom of pan with water and place asparagus in water. Cover.
4. Cook asparagus for 5-8 minutes, or until soft.
5. Drain water and add 1 tbsp butter to pan, toss with garlic.

Fueling with the plate method

Yesterday I discussed the importance of using the plate method when planning your meals and snacks. As active individuals, I think it is easy for our body to crave carbohydrates considering that glycogen (stored carbs) is our primary fuel source during intense activity and endurance activity. However, the metabolism of carbs also depends on how you are fueling during exercise, with what you are fueling with during exercise, the intensity and duration as well as your overall daily diet.
I recognize that many athletes often reach a stopping point (or never start) when it comes to increasing lean body mass and decreasing fat mass when training for endurance events (or any distance for that matter). To be in good health and experience performance gains, I believe that we can change body composition without sacrificing performance by focusing on a plant-based diet, balanced with complex carbs, quality protein and healthy fats. But the key is BALANCE and consistency.
As an endurance athlete, I realize that starchy carbs (ex. bagels, waffles, pasta, pizza, bread) are very easy to consume after a long or intense training session. Sometimes our body will ask for certain foods based on how we utilize those fuels during training but sadly, our body can not always tell us how much we need to consume. Often, a full stomach and a feeling of tiredness is the result of eating more than our body can handle.
I ask you to try out the plate method for most of your meals today (and snacks). I don't believe in restriction when it comes to the diet nor do I believe in focusing on what to eliminate in the diet. Rather ADD to the diet. So if you are starting your day with 1 whole bagel w/ peanut butter, you have a great start!! However, because we are missing some color from fruits/veggies, how about having going down to 1/2 whole grain bagel with PB and adding yogurt (from the dairy group) with fruit. This way we are working towards a more balanced meal and over time, hopefully you will find yourself doing the same at all meals and snacks. Another example, rather than having a granola bar for a snack, how about having 2 WASA crackers w/ cheese and veggies. Here we have balance and you are using a snacking opportunity to get in quality vitamins and minerals. For dinner, rather than having pasta or just a salad, how about having a bowl of steamed veggies, with your choice of quality protein and then topping with your favorite high fiber pasta. Just a few suggestions to get you thinking like a well-fueled athlete who is striving for balance and working towards developing a healthy relationship with food.

Steamed Veggies w/ scrambled eggs and pasta OR Steamed veggies w/ fish and pasta (for Karel)

*For the fish, I used 1 fresh Talapia and marinated it in Newman's Own Low Fat Sesame Ginger Dressing for about 30 minutes in the refrigerator. I pre-heated the oven to 425 degrees F. I then chopped a few almonds and sliced some onion and cooked the fish for around 12 - 15 minutes (or minimum cooking temp of 150 degrees). Because I don't taste my recipes when I make them for Karel, I will pass along the message from Karel that "it was delicious!". My dish was super yummy as well!

Quality Protein

As a vegetarian athlete, I strive for quality protein in my diet. I am also a believer that if I emphasize wholesome food (with little to no ingredients) in the majority of my diet, my body will have an easier time digesting, absorbing and using the nutrients and fuel that I consume on a daily basis. Although my transition to vegetarian athlete has been an exciting and educational journey, I feel confident in my daily food choices because I focus on wholesome choices. Although we should aim for around 20% of the daily diet to be from protein, we want to be sure that we provide the muscles, brain and body with the BEST protein possible in order fuel workouts and your lifestyle routine. Because not all protein is considered equal when it comes to digestion, we want to focus on the amino acids within our protein choice, which help to increase lean muscle mass as well as fuel the brain and muscles during exercise (specifically, the branch chain amino aids). I recommend to aim for the most easy-to-digest natural protein sources that fit into our diet (regardless of vegetarian or meat eater).

(This table from BodyBuildingPro.com has been around for a while but the protein quality hasn't changed much over the years)

Whey protein, milk and eggs are two staples of my diet. Veggie burgers and cottage cheese will certainly help me met my protein needs but when it comes to how my body utilizes the protein in my diet, I recognize that some proteins are more advantageous than others. And when it comes to supplements in the diet (ex. whey protein), I believe that we must supplement when we can not properly consume adequate amounts that will help us meet good health standards. Whether you are an athlete or fitness enthusiast, recognize that no one has a perfect diet and your body may lack certain nutrients based on training regimes, dietary preferences and lifestyle commitments.

The Biological Value (BV) of protein determines what percentage of protein is utilized by the body (in more detail, it is derived by determining nitrogen uptake vs nitrogen excretion). Ultimately, as athletes we want to strive for high biological value protein sources, with protein to comprise around 25% of our meal. When I work with athletes, I often focus on the Plate Method (new to the USDA as a replacement to the Food Pyramid, but many dietetic professionals have been using the plate method as a simple way to plan meals).


Here you can see that 50% of the meal is from non-starchy veggies (and fruit) and 25% from complex carbohydrates such as whole grains. Based on research, it seems as though 20 grams of protein is the magic number per meal, but I believe in focusing on two things as an athlete:
protein quality and nutrient timing.
The foundation of any training/exercise routine comes from great overall nutrition. Our body relies on a consistent intake of carbs, protein and fat as well as a variety of vitamins and minerals. To improve the quality of your diet, aim to eat a little protein with carbohydrates (ex. when eating snacks such as fruit) and complement your plant-based meal with protein and healthy fats at meals.
Most importantly, focus on that post-workout snack... This is the PRIME time to become stronger from training, to quickly heal tissues and to help curb cravings and prevent overeating later in the day (by controlling hormones and blood sugar post-workout).
BCAA's(Branch Chain Amino Acids) are 3 very important essential amino acids which have anabolic effects on protein metabolism. By consuming protein with a high "gold standard" biological value (such as whey protein post workout) you will help increase the rate of protein synthesis, thus encouraging a more efficient use of fuels during exercise as well as rapid tissue repair post-workout.

Monday Product Review

Oakley Women Beach Bag














I rarely turn down an opportunity to go to the beach but despite being less than 20 miles away, I don't go there a lot. When I received my Oakley Women Beach Bag I wasn't sure how I wanted to use it so I decided to make it my work bag. When I go to the hospital, I just love carrying my binder and books in my bright blue bag. My calculator, tube feeding booklet and pen stay in my lab coat, since I use all three on a daily basis but the bag is large enough to carry everything I need for work (including my lunch). With the magnetic closure and interior pocket w/ zipper, the bag is perfect for any occasion.








Arnica Pain Relief Cream

Several months ago I was dealing with a lot of inflammation in and around my hips. I blame a large amount of it to stress and lots of sitting during my internship but I was also extremely tight, with weak surrounding muscles. My massage therapist
Marjorie suggested that I purchase Arnica Cream to help with inflammation and soreness. She assured me that the cream wouldn't "heal" me but it would make the inflammation subside so that I could progress more quickly with my strength-specific exercises as well as with more aggressive/specific massage therapy. I went to Native Sun and picked up a 2.5 ounce bottle of Boiron Arnicare Arnica Cream and started using it on a daily basis. I would bring it with me to my internship and re-apply around half day. I am now using it throughout my Kona training as I am happily without pain but experience soreness just like the everyone else. I highly recommend purchasing some from your local health food store.
Here's a little about Arnica from the University of Maryland Medical Center
:
Arnica (Arnica montana) has been used for medicinal purposes since the 1500s and remains popular today. Applied topically as a cream, ointment, liniment, salve, or tincture, Europeans and Native Americans have used arnica to soothe muscle aches, reduce inflammation, and heal wounds. It is often the first remedy used for injuries such as sprains and bruises. Arnica in herbal form is primarily restricted to topical (external) use because it can cause serious side effects when taken internally.


Popcorn

Just reading the word POPCORN makes me lick my lips. YUM!!
Although you may be hesitant to order the buttery popcorn at the movie theater due due to the calories, sodium and saturated fat (which may exceed at least a day's worth), I am a big fan of homemade popcorn. While popcorn may be the perfect addition to a weekend movie, I find popcorn to be a great, healthy and filling snack.
What you may not know (or have forgotten) is that popcorn is a whole grain!! Just a little about whole grains, whole grains contain the entire grain kernel -- the bran, germ, and endosperm. Refined grains have been milled, a process that removes the bran and germ. When grains are refined and enriched, the grains are given a finer texture, with an extended shelf life. However, in contrast the whole grain, refining removes dietary fiber, iron, and many B vitamins. Whole grains may reduce the risk of disease, such as heart disease, diabetes, cancer and obesity and help to control blood sugar levels by controlling the release of insulin. Whole grains are also packed with fiber which slow down digestion and help you feel fuller, longer.


To give you an idea of the goodness you receive from 1 serving (2 tbsp) of un-popped popcorn, you get a wonderful 6 grams of fiber and 4 grams of protein, with only 100 calories. Although you can buy popcorn in a microwavable bag, I recommend being crafty in your kitchen and making some at home (a few kernels go a long way when popped!).
Here's my simple recipe:
1/3 cup kernels
2 tbsp canola oil
No-salt seasoning
1 tbsp Olivio Spreadable butter (optional) - this is our favorite butter






1. In a deep, large pot (with lid), cover kernels with oil (give a good shake). Cover.
2. Heat pan to medium heat.
3. When first kernel begins to pop, lift the pot (covered) and give a shake ever 30-60 seconds.
4. When kernels are finished popping, turn off heat and add butter. Give a toss and sprinkle with no-salt seasoning.

Success in Sport

Currently I am training for the Ironman World Championships. Just like you, I am balancing life with training and sometimes life will get in the way. But I often remind myself that triathlons are my lifestyle (and not my life) and I end up finding myself loving my sport of choice, that much more.
I am currently coach seven amazingly talented athletes (1 slot available for coaching) who live around in the US, each with their own personal and athletic goals. Should I consider myself more successful than they are just because I am training for a World Championship? Absolutely not.
Yesterday, a friend of mine from the International Society of Sports Nutrition (Tim Ziegenfuss) posted a link to a fantastic article that I could not wait to share. I invite you to read the entire article but I wanted to post a little of it on this blog post:

The Nine Mental Skills of Successful Athletes
Jack J. Lesyk, Ph.D.

You don’t have to be a professional athlete or an Olympic champion to be a successful athlete. Nor do you have to have a room full of trophies, win a state championship, or make the front page of the sports section. Successful athletes that I’ve worked with include an eleven year-old figure skater who has not yet won a competition, a high school golfer with a zero handicap, a middle-aged runner whose goal is to complete her first marathon, a weight lifter who holds several world records, and an Olympic medalist.

What these athletes have in common is that their sport is important to them and they’re committed to being the best that they can be within the scope of their limitations – other life commitments, finances, time, and their natural ability. They set high, realistic goals for themselves and train and play hard. They are successful because they are pursuing their goals and enjoying their sport. Their sport participation enriches their lives and they believe that what they get back is worth what they put into their sport.

There are nine, specific mental skills that contribute to success in sports. They are all learned and can be improved with instruction and practice. At the Ohio Center for Sport Psychology we work with serious athletes of all ages and ability levels to help them learn and sharpen these important skills.

We believe that our work is worthwhile because the same mental skills that athletes use in achieving success in sports can be used to achieve success in other areas of their lives.
A Brief List of the Nine Mental Skills
Successful Athletes:

1. Choose and maintain a positive attitude.
2. Maintain a high level of self-motivation.
3. Set high, realistic goals.
4. Deal effectively with people.
5. Use positive self-talk.
6. Use positive mental imagery.
7. Manage anxiety effectively.
8. Manage their emotions effectively.
9. Maintain concentration.


As an athlete, dietitian, exercise physiologist, coach and educator, I have a lot of responsibility to the public. I try to keep up with current research and keep an open mind. But above all, I believe in leading by example. While I don't believe that what works for one person may work for another, I do believe in respecting the human body in order to find success in your sport of choice.

Coach Matt Dixon has been an integral part in my coaching philosophy. I remember reading an article in Triathlete regarding training and his philosophy of training athletes to receive physiological training adaptations with the least amount of training stress. Although some may question his "less is more" approach as he often works with many professional athletes who may have had a huge base but struggled with overtraining but he also works with age groupers who also strive for "success", regardless of finishing time.
I recognize that there are many other qualified coaches out there that also believe in a less-is-more approach and I commend those coaches for not making their athletes do more than is necessary. Although we all love our sport, too much unnecessary volume may lead to overtraining, burnout, injury and a lack of enjoyment for the sport that you once pursued because you saw an avenue which allowed you to set goals and become the person you knew you could be in life. Therefore, I believe in his philosophy not only as an exercise physiologist and coach but also as an athlete.

My athletes have had great success in this quality-approach where we focus on the many small components that create a successful athlete. For I do not believe that success has to do with finishing times, mph on the bike, how fast you run or swim or how much body fat you have on race day or how fancy your bike looks in comparison to others.

For me, it all comes down to consistency. I believe that we will all be most successful in reaching personal goals (in sport and life) if we can focus on our own life as we are all special in our own way.
As a side note, I am not sure where the idea came from that it was necessary to ride 130 miles in order to train for the Ironman? For a few years ago it was 100 miles, then 110, then 120 miles...I know the desire is there for more, more, more, but sometimes we need to focus on the little things that will make training much more productive. Assessing where we want to be, looking at where we are now and then finding realistic, practical and healthy ways of working our way to those goals.

I took a minute to look back at my last few weeks of training. I see nothing but consistency, thanks to a fun, realistic and quality-focused training plan which is continually updated by Karel and myself. Sure, I have great workouts and a few "off" workouts but I'd like to think that if I am feeling slow one day, at least I can strive to be "consistently" slow for that workout. Thus I strive to always get something out of my workout and with that, I have lots of "successful" workouts and a few enjoyable "exercising" sessions.

After not running for 10 weeks, followed by a month of stressful studying in preparation for my RD exam, I resumed "run" training around the end of June. It was a LONG journey to get to June but I knew where I wanted to be and I was determined to focus on what I CAN do and not what I CAN NOT.

Looking at my garmin running splits, power files and swim times, I would like to think that the less-is-more approach is allowing me to feel "successful" in my own pursuit towards my individual goals as I am filled with lots of energy and a total sense of balance as I train for my 5th Ironman event.

Salad for two

Karel is on his way home from 2011 Trek World. I'm so excited to hear the latest news in the cycling/triathlon world as Karel always comes back with knew knowledge and lots of surprises.
What started out to be a bummer of a weekend for Karel, turned into a once in a lifetime trip. Karel was excited for the 100 mile Centurion Wisconsin Cycling Event but after a 2-hour storm delay, followed by 3 flats within 10 miles, Karel ended up cutting the course short and finishing with 50 miles. He was super bummed as he loves riding in the hills but from the pics he sent me, I think he got over the flats by.....

Checking out Lance Armstrong's TT bike from his last TDF























Riding with Chris Lieto, Frank Schleck and Fabian Cancellara






















Hanging with Jens Voigt
























And Andy Schleck
















Karel told me that this trip was one of the best trips he has ever been on and I'm sure he will remember that bike ride for the rest of his life. I am so excited for him that he had this opportunity as life is all about experiences, love and learning and making wonderful memories with an active and healthy body.

One of the most common questions I get from people concerns me being a vegetarian, endurance athlete and Karel being a meat-eating, elite category 1 cyclist. I simply reply that the only thing that differs between Karel and myself is that I don't eat meat or fish. Furthermore, I think it is important that we accept people for having different passions in life but I feel it is important that we encourage our loved ones to embrace an active lifestyle. I would never ask Karel to do triathlons for he is a cyclist and will always be a cyclist. His love is for riding bikes and as long as he enjoys what he is doing on a daily basis and finds a way to stay active in order to increase longevity and quality of life, I am there to support him and be his number one fan.
I just love creating yummy meals for Karel as I don't need to go out of my way to provide my husband (who I plan to spend an active-forever with) with a satisfying meal. I can't always ensure that my meal will fill him up, but at least I start off his dinner (every night) with a plant-based meal that tastes good and provides his body with lots of powerful nutrients. So although we have different lifestyles, different diets and different needs, I recognize that we should eat similar foods but in different quantities.
I hope you enjoy my latest creation. The "salad" is perfect for everyone so it is up to you to get creative on what you will put inside your pita.

Egg or Tuna Pita w/ Broccoli, Mushroom and Chickpea salad
Tuna Pita:
1 can tuna in water
Corn
Black beans
Onions
Tomatoes
Cilantro
Garlic
Greek yogurt (for the spread)
Swiss cheese (sliced)

Egg pita:
1 sunnyside up egg
Greek yogurt (for the spread)
Swiss cheese (Sliced)

Salad:
Steamed broccoli
Sauteed chickpeas, mushrooms and onions (in 2 tbsp olive oil)
Chopped garlic
Chopped basil
Sharp cheddar shredded cheese

Black Bean Salad

I went to a lecture a few weeks ago and listened to a fabulous talk on increasing lean body mass in the hospitalized patient. The talk was super fascinating and although it was a Clinical Dietetic meeting, this specific lecture made me feel so comfortable as my background in exercise physiology was completely applicable to this topic of discussion. I am finding the more that I work in the acute care setting (as a clinical dietitian) the more I am able to better understand the body and how it reacts to drugs, diet and therapy.

I've read a few research studies showing that consuming a lot of protein at one time (one big meal) is no more beneficial to increasing lean body mass than consuming a smaller, more regular amounts throughout the day. Furthermore, with more protein at each meal (especially when consumed with carbs), the easier it is to regulate blood sugar levels and promote satiety at meals. So, my suggestion is to spread out protein throughout the day and do not skimp on protein at breakfast. With the fundamentals of "carb counting" on my mind (dietitians receive a lot of consults for diabetes education in the hospital), I find that both carbs and protein should be spread out throughout the day, consuming adequate amounts at every meal and snack. I think athletes really struggle in this area because there is less emphasis on non-starchy carbs and a major emphasis (or should I say Craving) for sugary carbs surrounding workouts. But because we want to aim for balance, it is encouraged to provide your body with many opportunities to help meet our individual nutrient needs by focusing on wholesome foods, eating every few hours and prioritizing recovery nutrition.
I encourage athletes to specifically focus on their post workout protein in order to rapidly repair. I believe in aiming for around 7-15 grams of QUALITY protein of high biological value (not bars) immediately post workout, depending on the workout intensity and volume. Additionally, depending on the workout (intensity and volume) we can toss around the idea of adding in the same ratio of carbs or aiming for a 2:1 or even 3:1 ratio of carbs to protein. The more I work with athletes and discover more about myself as an endurance vegetarian athlete, I am finding that this ratio will vary on any given day. Therefore, I strongly encourage to aim for protein post workout (following re-hydrating with electrolytes if needed) and then focus on a balanced post-workout meal.
As for protein intake at meals and snacks, I encourage athletes to focus on around 1.1-1.3g/kg body weight per day of protein if you are engaging in moderate-intense activity on most days of the week. I am a BIG fan of protein in the diet for many reasons and with recent research showing that most individuals may require .9g/kg/d rather than the well-known .8g/kg/d, I think 1.1-1.3g/kg/d is a great starting point for most active individuals. As for the extremely active, I would feel good recommending 1.3-1.5g/kg/d as a general recommendation.
So, if you weigh 130 lbs (59kg) and use an average of 1.3g/kg/d of protein, this would give you around 77g of protein a day.
The speaker recommended consuming around 20 grams of protein at each meal which would give you plenty of room to add in 5-8g of protein at each snack with some wiggle room for recovery protein as well (which should be prioritized).
For my vegetarians/vegans and individuals seeking more plant-based protein in the diet, here is a great link:
Vegan Protein

Keep in mind, we don't need to strive for a perfect diet. I believe in focusing on nutrient timing and letting your food fuel your workout. Therefore, focus on your training nutrition (pre, during and post) and then plan out the rest of the day. Striving for balanced meals would be my #1 suggestion if you don't know where to start in your nutritional journey. Keep it simple... plan ahead, don't forget about your fruits and veggies throughout the day (especially as snacks), drink plenty of water throughout the day, build a plant-based meal as often as possible, give yourself a healthy serving of whole grains a few times throughout the day (to help meet recommended 25-35g fiber/day), serve yourself a healthy serving of quality protein and finish off the meal with a healthy fat to keep your tummy, heart and brain super happy.

I hope you enjoy my black bean salad!! YUM!

Black Bean Salad
Black beans (drained and rinsed in can)
Corn (frozen, defrosted for 1 minute)
Chickpeas (drained and rinsed in can)
Broccoli (fresh - cooked in microwave with a little water)
Mushrooms (fresh - cooked in microwave with broccoli with a little water)
Spinach
Garlic (chopped, raw)
Olive oil
Shredded Cheese
Optional: Pita bread

1. Preheat a skillet to medium heat. Add 2 tbsp olive oil and cook first 5 ingredients.
2. Gently toss and cook for 8-10 min or until the veggies begin to brown. Add a little more olive oil (around 1/2-1 tbsp) if needed.
3. In a large bowl, fill with a large handful spinach. Sprinkle with shredded cheese.
4. Add hot cooked veggies and top with raw chopped garlic.
Enjoy!

Monday Product Review

I just finished another great week of training (week 5 out of 14). I thought I would share some of the every-day products that keep me feeling safe, fresh and healthy as I embark on this 140.6 mile journey.

Road ID

I never leave the house for outdoor training, without my
Road ID. If you don't believe me, my Road ID tan line is catching up to my watch tan line :)
Both Karel and myself have Road ID's (Karel has yellow, I have pink) and I find it a necessity when it comes to training gear. There are so many options as to what type of ID you can purchase and for the price, consider it the cheapest investment to your health while training. I compare the Road ID to a dog tag. The only time Campy gets to run off his leash is when he is at my parents house, in the backyard. But still, he is a sneaky little guy and enjoys finding holes in the ground/fence for a quick escape. I always make Campy wear his dog collar when he is outside for if anything were to happen to him, at least he could be identified. Although us humans can speak, an accident may leave you unconscious or out of it. I believe that we have a deep inner-power to recognize our name even if we aren't totally there. But above all, the Road ID allows a person to recognize any allergies and provides a contact in the case of an emergency. Plus, I feel cool when I wear it cause it is pink and matches my fuel belt, glasses and bike - which are all PINK!

Electrolyte Fizz

As of this weekend, I have a new addition to my training nutrition.
Electrolyte Fizz. After my 2 hour run (which followed a 2 hour bike) on Sunday, I was ready to cool-off and let Campy take me on a walk to loosen my legs. I quickly filled a bottle with water and dropped an electrolyte fizz into the bottle. I gave it a shake and I was instantly refreshed when sipping on my drink. As you may or may not know, I do not suffer from cramps while training or racing. I also do not experience GI upset in racing. Perhaps I don't overexert myself, as cramping and GI upset are often at the result of pushing too hard and/or not adequately fueling (sadely, no amount of nutrition will allow you to push x-mph if you haven't trained the body to do so). However, I do get really hot when I train and I still require proper electrolytes during training. I do believe that diet has a major affect on how you perform during endurance training and what your body needs/requires to improve endurance and thresholds. As the most efficient athletes will be able to perform at optimal intensity, without a high amount of nutrition to maintain intensity/volume, thus minimizing the chance for GI distress or bonking. However, this efficiency training does not take and often a little help from a professional who understands both nutrition and the physiology of the body during exercise. With my scientific approach to training, I believe in efficiency training and really understanding my individual needs based on how I perform and feel during training.
As for others, I believe athletes consume far too much water when training, too much salt and too many sugary calories in the heat and I believe it is necessary to focus on a wide spectrum of electrolytes, 20-28 ounces of fluid per hour (give or take 10-15 min and 4 ounces) and a maltodextrin-based drink in order to cover your basic needs while sweating. I also believe in amino acids and protein during long distance training but that is another blog topic. Because every person is different as far as the quantity of electrolytes you lose through sweating, the electrolyte fizz is a great way to rehydrate prior to having your post-workout recovery drink as well as during training. There are a lot of electrolyte/salt pills on the market but competition leaves some products more excellent than others. I compare products all the time but sports nutrition needs to be very individualized. For one product may have an ideal spectrum of electrolytes but not adequate calories per serving, and may work for one person whereas another product may be low on electrolytes but adequate carbs and may work for another person. Then again, the same person may require different nutrition depending on the time of the year for peak training, the race environment and current diet and fitness. It seems a bit complicated but I suppose that is why I went to school...because I LOVE this stuff!
My number one recommendation is to not overhydrate on water and to be sure you consume a little of your sport drink every mile (when running) or every 15-20 min (when biking). Because we have weak hydration signals, it is important that you are staying well hydrated with water on a daily basis and to try to recognize the difference between dropping blood sugar and dehydration during training. To help with cooling, poor plain water on your body to help reduce core body temperature. Because we don't have the amazing support from aid stations until race day, my suggestion is to bring along Fizz or electrolyte tabs (which cover ALL electrolyte needs including calcium) with your sport drink, so that you can ensure proper electrolyte and glycogen status while training and not put yourself in a situation where performance and health may be compromised by consuming too much or not enough fluids, calories and electrolytes. Today I choose to use the Fizz post-workout because I did a great job fueling on my run and used pills to go along with my sport drinks in my fuel belt flasks. It was a hot day but I couldn't be more pleased with my consistency during my run. I think the electrolyte fizz have the perfect quantity of the necessary electrolytes and minerals that are needed in your active body, especially while training in the heat. If you would like to use other products such as sport drinks or pills, I would try to get as close as you can per hour to the Hammer Electrolyte Fizz product for chloride, sodium, magnesium, manganese, chloride, sodium and potassium.


Compression Tights

I follow the 5 R's after my workouts. Rehydrate. Repair. Refuel. Relax. Reflect. So maybe compression tights might not be your first piece of clothing as you are relaxing after a hot and sweaty summer workout but I completely believe in compression for effective recovery. So, after you ice with your 110% Recovery Ice Shorts I believe the compression tights would fall into the category of Relaxing post-workout. Compression socks are also a great product but I find the tights to be just perfect to regulate blood flow and prevent post workout soreness (in addition to the first 3 R's). Zoot Compression Tights

Getting closer....

"Everyday do something that will inch you closer to a better tomorrow."
Training for an Ironman requires a lot of commitment. It's a lot of training, a lot of mental preparation and a lot of believing in yourself. I am keeping it simple and fun, as I always do. Focusing on the small stuff that makes a BIG difference. Food is my fuel, no need to rely on well-marketed supplements aside from my trusted (and well practiced) products from Hammer Nutrition (heed + sustained energy, Hammer gels and Hammer aminos...yep, that's all I take to "fuel" my workouts, as well as B complex and MVI for nutritional insurance). Sleep is my best friend, no need to set the alarm for a 5:30 am recovery swim. Me and the weight room (or my yoga mat at home) have become the best of friends throughout the last 6 months. Strength training is a vital component in my IM training plan. Running...oh how great it feels to not be an injured runner. It's been around 4 years since I have ran without fear and it feels so amazing. What a beautiful concept to do all my runs off the bike. Quality is the concept underlying the training for this 140.6 mile adventure.
The Ironman is a journey but also an educational lesson. For no matter how many "chapters" are in your book, there is always something new to learn and to make you think. As you turn the page and start a new chapter, you can expect no shortage of excitement and amazement. For every chapter is different and presents new life-changing opportunities.
My mind and body have never been so connected and feeling healthier than I have ever felt in my life, I totally respect my body for allowing me to train it for my 5th Ironman event. At the age of 29, I feel as if I have accomplished a lot for I am a goal-setter and I just love finding practical and realistic ways of reaching those goals. But I have to say, nothing makes me feel more alive than training for an Ironman. I have a feeling that this Ironman is going to be super special.

Ironman #1 - Ironman Florida




















Ironman #2 - Ironman World Championship



















Ironman #3 - Ironman Kentucky






















Ironman #4 - Ironman Wisconsin























Ironman #5 - Ironman World Championship
60 more days!!!