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Showing posts from March 14, 2010

Dessert for dinner - Kinda

Over the past few years, usually during the peak week of my Ironman training, I would have dessert for dinner on Sat or Sun evening. I figured, if I was craving ice cream after a 111 mile ride (I guess I was superstitious for not doing 112 miles before IMKY) and 45 min run, I may as well save calories by not eating a dinner meal. I ate normally all day but come 5-6pm, the only appetizing food in my place was in my freezer. Rather than eating a 400 calorie dinner meal and then 300 calorie dessert, I may as well pass on dinner and feel good with my portioned controlled ice cream treat. Thinking back, I'm sure there was/is no harm in an occasional dessert for dinner. Considering that a bowl of ice cream, for me, is more like a bowl of fruit with ice cream on top, I figured an ice cream dinner was no big deal. If you are concerned about a healthy diet, weight loss/maintenance and athletic performance, you are likely concerned about calories. Calories in, calories out. If you want to l

Pizza & Pasta - vegetarian and waist-line friendly

I love re-creating recipes. More like, re-creating meals. As athletes, we are all bound to crave x-food every now and then and I don't believe in feeling guilty or restricted when it comes to food....especially when I work so hard with my training because I am 100% committed to being the best athlete I can be. Having said that, I am 100% committed to putting the best nutrients in my body in an effort to perform well, improve with my training, stay healthy and prevent injury or disease. Simply put, I don't exercise so I can eat. I eat for fuel. Since we all need to exercise (I encourage 60 minutes a day although recommendations are 30-60 min. of moderate intense activity a day) for a healthy life, it doesn't really matter if you are training for an event or just exercising for fitness or for are still working out, burning calories and hopefully, getting stronger. So, if you are physically pushing your body on a daily basis and you are normal it's likely that y

Homemade Popcorn!

Aside from fruits and veggies, there are so many great healthy foods that I recommend for a balanced and healthy diet. Unfortunately, companies believe that foods will sell better if they taste better. Therefore, heart-healthy foods (when served alone) become heart-unhealthy (and waist-line unfriendly) when they are packaged or prepared by someone other than yourself. Would you like specifics? - REGAL medium, no-butter popcorn - 1,200 calories, 60g saturated fat, 980 mg sodium (the butter adds 200 calories and 3g sat fat per 1.5 tbsp). *1 cup air-popped popcorn - 31 calories, .4g fat, 1mg sodium, 1.2g fiber, 1g protein - Linguine Alla Marinara Olive Garden dinner entree - 551 calories, 8g fat, 1.5g sat fat, 770mg sodium. *1 cup whole wheat pasta - 174 calories, .8g fat, 4mg sodium, 6.3g fiber - 2/3rd cup Oats and Honey Granola Cascadian farm - 230 calories, 6g fat, 1g sat fat, 120 mg sodium, Sugar 13g *1/2 cup oatmeal - 150 calories, 3g fat, 4g fiber, 5g protein *1 tbsp blackstrap

Lunch Break!

I'm really excited about my latest article. I recently contributed an article to the American Dietetic Association Student Scoop, which is an online newsletter exclusively for Student Council members. There are lots of benefits of being a member of the American Dietetic Association but even if you aren't a member, there are a lot of great resources for the public. Check out to get the most accurate information regarding healthy eating. As much as I LOVE writing articles, I love reading. I try to read in the evenings but usually I catch up on my newsletters and magazines on the weekends (or when traveling). There's nothing like finishing a 2 hour run or a 4 hr bike ride and laying on the couch, with my whey smoothie, and reading about nutrition. I feel really lucky to be a health and exercise professional and I am so happy that my passion for healthy and balanced eating, alongside daily physical activity, is slowly molding into my career. Here are a few paragrap

Gate Rive Run 15K race report

It's been 7 months since my last race (IMKY). I guess I am due for a race report. I woke up at 5:45 am on Saturday morning (race day). Lucky me, I was blessed by the higher being that decides that me, and several of my friends (after exchanging texts in the early morning) would be racing during 'that time of the month'. I know, T.M.I but it is important that I disclose that fact in my race report because my race day morning was not ideal. Having said that, I have to admit that GIRLS ROCK and guys have no idea what we go through on a monthly basis. Sure, there are plenty of research studies showing performance enhancements during specific parts of the menstrual cycle but that doesn't mean that it is fun. Blah! Ladies...I'm sure I'm not alone here and guys, thanks for putting up with us :) So, as far as my normal pre-race breakfast, not-so-much. I didn't want to stomach anything and running fast was the last thing on my mind. If I wasn't racing, I would ha