As promised, here is my post race day diet. The key is to jam as many vitamins and minerals, antioxidants and water into my system as possible. Keep in mind that I like to eat as close to nature as possible without too many foods that are created in factories. If you are a vegan my diet is not for you ;)
730am Coffee with raw milk cream ( I don't smoke, eat fast food, or drink other than the occasional glass of red wine...this is my vice so get over it. If you want to be healthier than me drink green tea or water with lemon)
8am Smoothie ( This stops me from drinking another cup of coffee) Today's smoothie recipe was the following....
banana,organic apple, organic celery,ginger,fresh lemon juice, wheat grass, L-Glutamine, and a touch of 'Bolthouse Farms Green Goodness' I did that instead of water or juice for a little more green stuff.
1015am 2 eggs from my backyard with tomato and spinach heated in an iron skillet with coconut oil. I drank a cup of water while I made this
1230pm Sandwich Two slices of non preservative local whole grain bread, avocado, leftover beef from last night, organic sweet pea shoots, tomato, and mayonnaise. I LOVE mayonnaise. I didn't have mustard, so I added horseradish for some kick and now I'm all burpy :(
1pm-3pm Water, yogurt. If I'm starving before supper I'll make a smoothie with banana, nuts,chia seeds, peanut butter and coconut. usually around 330pm and I'll share it as a snack with the kids. If I drank it all I would be too full for supper. If I had made muffins today, this is when I would eat one.
5pm Supper at our house. Today it is sweet potatoes baked in some coconut oil and roasting spice, and chicken ala shake n' bake. I would lie and say I made a home made gluten free chicken crust, but that would be...well...lying. I never said I was perfect. So with our shake n' bake and potatoes, we are eating raw carrots, sweet peppers and cucumbers. The carrots are organic, and the peppers and cucumbers are from Ontario. Not perfect, but our town doesn't always have a good organic section, and I'm hoping that at least if it is from Ontario it was grown with SOME standards. I also like that it wasn't shipped a million miles away so hopefully wasn't sprayed with crap. I could be wrong...I don't care.
7pm A small glass of pure organic juice mixed with wheat grass. The juice gives me a kick of vitamin C, a little sugar and makes the wheat grass crap palatable. I won't buy JUST wheat grass again. Instead I'll buy a vegan mix with all sorts of good stuff.
8pm Glass of Water
So that is it for today. That is what I put into my body today. On a running day I scarf down oatmeal with frozen berries, and a few days leading to a big run I make sure I have pasta at least once. I am not hungry and I feel great. I should also be ready to run again tomorrow.
Showing posts with label Nutrition advice. Show all posts
Showing posts with label Nutrition advice. Show all posts
Wednesday, April 25, 2012
Tuesday, April 24, 2012
Post Race Recovery
My body likes two days off running from a run lasting longer than 12kms. I'm good with that. I'm on day two post 1/2 Marathon race and I'm feeling pretty good.
I thought I would share some tips on what I do to recover from a hard workout and to prepare my body for the next one. These principles can be used for any hard workout and should change the way you look at your diet routine. After strenuous exercise your body is depleted. Not only do you need to repair and restore your body, you also need to get ready for the next work out.
A good sign that you didn't recover properly is sore muscles and fatigue during your next workout.
1) Drink plenty of water. This helps with lactic acid and other 'junk' in your system and muscles.
2) Get into an ice bath post workout. Fill the tub, to your navel. Get in. Read a book for 10mins after you stop screaming and your butt goes numb. It helps with muscle recovery. Trust me.
3) Take it Easy. Sounds easy, but for us moms it isn't. The day after a marathon is not the day to organize that basement.
4) Within an HOUR after your workout consume some carbs and protein. You can do that in a shake it you don't feel like eating something. You NEED to get your glycogen stores back into your muscles. If not you will begin your next workout depleted.
5) Consume as many vitamins and minerals as possible. Fruits and Veggies galore. Get those amazing greens into you, and those berries. The antioxidants will help flush that system and renew your energy
6) Sleep. Go to bed early
7) Elevate your feet. I've heard wonderful things about the knee high compression socks. I have yet to try them myself but they look cute and apparently help with recovery.
8) The next day I always take a hot soothing bath with Epsom Salts. This is so amazing for soothing sore muscles and aches.
9) Don't forget to stretch!!!! Stretch right after your work out, and the next day take a little time to stretch Yoga style. I do a few jumping jacks first to get my heart rate up. I'm buying a Yoga for runners DVD that I think will help my flexibility and core strength.
I'm sure there is more advice I have. Most likely I'll think of it as soon as I press the Submit button. But that is it for now!! Tomorrow I'll let you in on my post race day diet.
Happy Running,
Alyson
I thought I would share some tips on what I do to recover from a hard workout and to prepare my body for the next one. These principles can be used for any hard workout and should change the way you look at your diet routine. After strenuous exercise your body is depleted. Not only do you need to repair and restore your body, you also need to get ready for the next work out.
A good sign that you didn't recover properly is sore muscles and fatigue during your next workout.
1) Drink plenty of water. This helps with lactic acid and other 'junk' in your system and muscles.
2) Get into an ice bath post workout. Fill the tub, to your navel. Get in. Read a book for 10mins after you stop screaming and your butt goes numb. It helps with muscle recovery. Trust me.
3) Take it Easy. Sounds easy, but for us moms it isn't. The day after a marathon is not the day to organize that basement.
4) Within an HOUR after your workout consume some carbs and protein. You can do that in a shake it you don't feel like eating something. You NEED to get your glycogen stores back into your muscles. If not you will begin your next workout depleted.
5) Consume as many vitamins and minerals as possible. Fruits and Veggies galore. Get those amazing greens into you, and those berries. The antioxidants will help flush that system and renew your energy
6) Sleep. Go to bed early
7) Elevate your feet. I've heard wonderful things about the knee high compression socks. I have yet to try them myself but they look cute and apparently help with recovery.
8) The next day I always take a hot soothing bath with Epsom Salts. This is so amazing for soothing sore muscles and aches.
9) Don't forget to stretch!!!! Stretch right after your work out, and the next day take a little time to stretch Yoga style. I do a few jumping jacks first to get my heart rate up. I'm buying a Yoga for runners DVD that I think will help my flexibility and core strength.
I'm sure there is more advice I have. Most likely I'll think of it as soon as I press the Submit button. But that is it for now!! Tomorrow I'll let you in on my post race day diet.
Happy Running,
Alyson
Friday, April 13, 2012
What's in My Fridge
I get asked a lot about the contents of my fridge and cupboards. People are curious to know what I have on hand for a quick snack, and what are the staples of my diet.
So for fun I thought I would 'show' you what is in my fridge right now. I say right now, because this list changes depending on what season we are in. Last year I decided to try to eat as locally and within season as I can, supporting local farmers like myself, reducing my carbon footprint and consuming as little chemicals as possible.
Before I list the items you need to keep a few things in mind :
1) I am a simple cook. I will list my usual weekly purchases and stuff I can't live without.
2) I'm not perfect. I believe in balance
3) The vegetable and fruits I list are ORGANIC, and/or LOCAL. There are of course exceptions. Bananas being one of them. O.K Avocado as well. If I could have a banana and avocado tree in my backyard I would. Oh how I would!!
4) We live on a farm...just in case any of you didn't know that ;)
So here you Go:
Fridge:
Farm fresh eggs
Raw grass fed milk,cream,butter
Green juice ( a smoothie type thing filled with spirulina and wheat grass but tastes great)
Almond, rice or coconut milk.
Unpasteurized cold pressed apple cider
Ginger,lemon,lime
Mayonnaise ( I could invest in Hellman's..it is a problem)
cream cheese (one day I will learn how to make my own)
Cheese ( mozzarella, and mild cheddar from a LOCAL dairy)
Spinach,Romaine lettuce,Avocado, Carrots,Celery, cucumbers
Beets
Apples
Yogurt. The full fat kind. Again, I'll figure out how to make my own at some point.
Apples sauce. I buy unsweetened organic. Why I have yet to take the time to make my own I don't know. Maybe next year. For now I will just save the jars.
Maple syrup
Leftovers and opened stuff from my cupboards...I'll write those items there
Pickles,olives,
Pesto, Salsa!!
Curry Paste
sauerkraut
Salad dressings and sauces ( I make terrible salad dressing. I check the organic aisle FIRST for something good without horrible chemicals. This includes Dad's BBQ sauce. An amazing product. This holds true for my mustard's and ketchup's. I must admit however there are several bottles of Kraft dressings on the door. Like I said...not perfect.
Meat. I cook a roast,cut it up thin, vacuum seal it and put it in the freezer. The portions are small enough for a few days worth of sandwiches. For chicken I cook a whole chicken or chicken breast and we eat the leftovers as sandwich meat. I also purchase salami from a local and amazing butcher. Every once in a while I'll buy the Maple leaf naturals, but as soon as I remember the pigs are factory confined pigs or turkeys or chickens I regret my purchase.
FREEZER:
frozen berries,
frozen jam,
butter from the store
bread because I buy the stuff without preservatives
homemade chicken broth
frozen vegetables
Meat, chicken, fish
maple syrup
Now for my cupboards:
Baking supplies. Again, I shop the organic aisle first for organic,and/or local companies. I also use the Bulk Barn, and a local food distributor. I am going to be buying my flour from a local company in bulk soon. For now I just choose the organic stuff.
Flour (white,spelt,Red fife), Oatmeal, Agave nectar, coconut oil ( virgin and extra virgin), Vanilla, Aluminum free Baking soda and Baking powder, Sea Salt,Spices, Chocolate chips, shaved coconut,
Bananas, Tomatoes
Onions,garlic
Potatoes, Sweet potatoes
Pasta. Conventional and rice pasta.
Rice. It is white. I can't stand brown rice. Sorry. But I cook it in homemade chicken broth so it makes me feel better.
coconut in a can. This stuff is amazing in shakes and smoothies
Wheat grass/spirulina type powdery stuff. I HATE the taste of it so I hide it with a swig of juice
nuts of all kinds, chia and flax seeds
Popcorn. The natural stuff that we air pop. The bagged stuff will kill you.
COFFEE!! ;)
Some different sorts of teas
tuna
Canned beans. chickpeas,red and white beans. Eden organic beans are amazing
Pizza/pasta sauce. Again, Eden organic is an amazing product.
peanut butter,almond butter
All Natural, local Honey. Save the bees. Buy local honey.
canned pumpkin/butternut squash
dried fruit
organic quick cooking oatmeal. not the boxed kind. We add frozen berries,honey and yogurt.
cereal. ( cereal is really not great for you. So we buy Kashi brand, and granola)
Bars for snacks . Lara bars,Cliff bars,
Arrowroot crackers and Premium plus. ( they are cheap. This is our go to when we are in a pinch)
( I make muffins A LOT, to reduce packaged snacks)
Wraps. I love these things. We have both awful/wonderful white bread ones and RICE wraps.
That is all I can think of for now. I'm sure a few things change every once in a while, but generally these are the things I purchase.
Want to know what is in my cupboards that sits there day after day year after year???
Quinoa,
dried beans
tahini
brown rice
sun butter
Dates
a bunch of baking stuff/boxed stuff
There is also a lot of stuff in my freezer that I seem to pass by all the time. I think some of it I'm really just not sure what it is anymore. lol
I really should either eat it or throw some of it out.
So there you have it.
My cupboards.
So for fun I thought I would 'show' you what is in my fridge right now. I say right now, because this list changes depending on what season we are in. Last year I decided to try to eat as locally and within season as I can, supporting local farmers like myself, reducing my carbon footprint and consuming as little chemicals as possible.
Before I list the items you need to keep a few things in mind :
1) I am a simple cook. I will list my usual weekly purchases and stuff I can't live without.
2) I'm not perfect. I believe in balance
3) The vegetable and fruits I list are ORGANIC, and/or LOCAL. There are of course exceptions. Bananas being one of them. O.K Avocado as well. If I could have a banana and avocado tree in my backyard I would. Oh how I would!!
4) We live on a farm...just in case any of you didn't know that ;)
So here you Go:
Fridge:
Farm fresh eggs
Raw grass fed milk,cream,butter
Green juice ( a smoothie type thing filled with spirulina and wheat grass but tastes great)
Almond, rice or coconut milk.
Unpasteurized cold pressed apple cider
Ginger,lemon,lime
Mayonnaise ( I could invest in Hellman's..it is a problem)
cream cheese (one day I will learn how to make my own)
Cheese ( mozzarella, and mild cheddar from a LOCAL dairy)
Spinach,Romaine lettuce,Avocado, Carrots,Celery, cucumbers
Beets
Apples
Yogurt. The full fat kind. Again, I'll figure out how to make my own at some point.
Apples sauce. I buy unsweetened organic. Why I have yet to take the time to make my own I don't know. Maybe next year. For now I will just save the jars.
Maple syrup
Leftovers and opened stuff from my cupboards...I'll write those items there
Pickles,olives,
Pesto, Salsa!!
Curry Paste
sauerkraut
Salad dressings and sauces ( I make terrible salad dressing. I check the organic aisle FIRST for something good without horrible chemicals. This includes Dad's BBQ sauce. An amazing product. This holds true for my mustard's and ketchup's. I must admit however there are several bottles of Kraft dressings on the door. Like I said...not perfect.
Meat. I cook a roast,cut it up thin, vacuum seal it and put it in the freezer. The portions are small enough for a few days worth of sandwiches. For chicken I cook a whole chicken or chicken breast and we eat the leftovers as sandwich meat. I also purchase salami from a local and amazing butcher. Every once in a while I'll buy the Maple leaf naturals, but as soon as I remember the pigs are factory confined pigs or turkeys or chickens I regret my purchase.
FREEZER:
frozen berries,
frozen jam,
butter from the store
bread because I buy the stuff without preservatives
homemade chicken broth
frozen vegetables
Meat, chicken, fish
maple syrup
Now for my cupboards:
Baking supplies. Again, I shop the organic aisle first for organic,and/or local companies. I also use the Bulk Barn, and a local food distributor. I am going to be buying my flour from a local company in bulk soon. For now I just choose the organic stuff.
Flour (white,spelt,Red fife), Oatmeal, Agave nectar, coconut oil ( virgin and extra virgin), Vanilla, Aluminum free Baking soda and Baking powder, Sea Salt,Spices, Chocolate chips, shaved coconut,
Bananas, Tomatoes
Onions,garlic
Potatoes, Sweet potatoes
Pasta. Conventional and rice pasta.
Rice. It is white. I can't stand brown rice. Sorry. But I cook it in homemade chicken broth so it makes me feel better.
coconut in a can. This stuff is amazing in shakes and smoothies
Wheat grass/spirulina type powdery stuff. I HATE the taste of it so I hide it with a swig of juice
nuts of all kinds, chia and flax seeds
Popcorn. The natural stuff that we air pop. The bagged stuff will kill you.
COFFEE!! ;)
Some different sorts of teas
tuna
Canned beans. chickpeas,red and white beans. Eden organic beans are amazing
Pizza/pasta sauce. Again, Eden organic is an amazing product.
peanut butter,almond butter
All Natural, local Honey. Save the bees. Buy local honey.
canned pumpkin/butternut squash
dried fruit
organic quick cooking oatmeal. not the boxed kind. We add frozen berries,honey and yogurt.
cereal. ( cereal is really not great for you. So we buy Kashi brand, and granola)
Bars for snacks . Lara bars,Cliff bars,
Arrowroot crackers and Premium plus. ( they are cheap. This is our go to when we are in a pinch)
( I make muffins A LOT, to reduce packaged snacks)
Wraps. I love these things. We have both awful/wonderful white bread ones and RICE wraps.
That is all I can think of for now. I'm sure a few things change every once in a while, but generally these are the things I purchase.
Want to know what is in my cupboards that sits there day after day year after year???
Quinoa,
dried beans
tahini
brown rice
sun butter
Dates
a bunch of baking stuff/boxed stuff
There is also a lot of stuff in my freezer that I seem to pass by all the time. I think some of it I'm really just not sure what it is anymore. lol
I really should either eat it or throw some of it out.
So there you have it.
My cupboards.
Wednesday, March 21, 2012
How Not enough Sleep = Weight Gain
Getting less sleep also stresses your body. When you are stressed, your body increases it's Cortisol , ALSO leading to extra fat storage and a lower metabolism.
Ancient wisdom, although absent of the 'science' was right. A good night's rest will do you some good.... ;)
Saturday, March 17, 2012
Be Healthy, Happy and Celebrate!
Enjoy a Green Drink today for St.Patty's day. This year may I suggest something a little more fun and something the whole family will enjoy???
2 bananas
1 cup organic coconut milk and pulp. (you can use raw milk and coconut oil if you want)
2 HUGE handfuls of Spinach
Vanilla
Cinnamon.
Yummy!!!
2 bananas
1 cup organic coconut milk and pulp. (you can use raw milk and coconut oil if you want)
2 HUGE handfuls of Spinach
Vanilla
Cinnamon.
Yummy!!!
Thursday, March 15, 2012
AMAZING
AMAZING is the power of a bag of chips and a half a glass of wine to RUIN a run the next day.
Thursday, February 2, 2012
Fitness is More than Running
I've mentioned this MANY times before, but physical exercise is only a PART of fitness. Other parts include stress reduction, hydration, sleep, diet, and flexibility. We are complicated beings, and if we neglect one part, we will see the effects in another.
In order to have optimal energy and recovery for my training, I NEED to take care of the other parts in my life. This year I am focusing on hydration, sleep, and fueling my body with as much nutrition as possible.
Alcohol and caffeine dehydrate you. There is no if and's, or but's about it. You will never be at your optimum health if you don't quit these addictions. At least that is what I have been feeling for a while. Instead I've been working on replacing them with healthy shakes, packed with vitamins, minerals, antioxidants and water. When I'm drinking these I have MORE energy, and my moods are SO MUCH BETTER, that I tend to not want to grab a coffee anymore. My skin is also clearer, and I'm noticing a little belly fat beginning to disappear.
I believe that watching my nutrition a little closer, and getting AMPLE sleep at night is really helping my cortisol levels. I just feel more balanced and that is a nice place to be.
I sometimes need a little motivation, and some extra help. I think I've mentioned her before, but Shan Larter has an INCREDIBLE website that can help you find the motivation, and knowledge you need to reach your full potential health wise. She has a VERY cool and FREE resource to help you kick the coffee habit. I know printing off the ill effects of its use, and pasting it above my coffee maker really helped me. Have I mentioned it is FREE?? Don't be alarmed by the words 'eating disorder'. 99% of us have 'disordered eating' habits in North America any way. Seriously. Check her out.....and no I am not being paid to tell you this. Nor did she ask me to. I refuse to recommend anything I have not checked out myself or love.
So that's it.
I'm off to make myself something nutritious to eat.
Happy Running,
Alyson
In order to have optimal energy and recovery for my training, I NEED to take care of the other parts in my life. This year I am focusing on hydration, sleep, and fueling my body with as much nutrition as possible.
Alcohol and caffeine dehydrate you. There is no if and's, or but's about it. You will never be at your optimum health if you don't quit these addictions. At least that is what I have been feeling for a while. Instead I've been working on replacing them with healthy shakes, packed with vitamins, minerals, antioxidants and water. When I'm drinking these I have MORE energy, and my moods are SO MUCH BETTER, that I tend to not want to grab a coffee anymore. My skin is also clearer, and I'm noticing a little belly fat beginning to disappear.
I believe that watching my nutrition a little closer, and getting AMPLE sleep at night is really helping my cortisol levels. I just feel more balanced and that is a nice place to be.
I sometimes need a little motivation, and some extra help. I think I've mentioned her before, but Shan Larter has an INCREDIBLE website that can help you find the motivation, and knowledge you need to reach your full potential health wise. She has a VERY cool and FREE resource to help you kick the coffee habit. I know printing off the ill effects of its use, and pasting it above my coffee maker really helped me. Have I mentioned it is FREE?? Don't be alarmed by the words 'eating disorder'. 99% of us have 'disordered eating' habits in North America any way. Seriously. Check her out.....and no I am not being paid to tell you this. Nor did she ask me to. I refuse to recommend anything I have not checked out myself or love.
So that's it.
I'm off to make myself something nutritious to eat.
Happy Running,
Alyson
Monday, December 26, 2011
Getting started on your journey
Christmas dinner will NOT make you fat. One dinner cannot put 10 pounds on your body. Eating cookies and giant meals almost daily between Christmas and New Year's, and drinking alcohol will. 10 pounds, I'm not so sure. The extra salt will add water more than anything, and sure, you will most likely pack on a few pounds.
Here is a word of advice....
Who cares. Enjoy. Have fun.
Be more concerned about what you eat between New Year's and NEXT Christmas. The daily good habits you establish all the time will do more for you throughout the year than the rules you press on yourself during the most tempting time of the year. Trust me, although you may take a break and get a little off track during the holidays, it won't be enough to ruin you forever. Just start again in January. We all deserve to eat drink and be merry every once in a while.
Dieting is the worst thing you can do in January. Make changes to your habits, but remember not to do it all at once. This will set you up for failure as you rebel against yourself. Instead of going all out on your list, I have one suggestion for you.
Pick one change a month
for example...
Jan Move more. take the stairs at work. Dance with your kids.
Feb Drink water every day. Cut out juice and Pop.
Mar eat a fruit or veggie with EVERY meal.
ect...ect....
If you have trouble making changes doing things one step at a time can help. Of course my ultimate suggestion is to get out the door for a 'walk' 3x a week. 10 mins out, turn around, come back. I don't care what the weather is...bundle up. You will be back before the start of your next show, will de stress and sleep better. It will also motivate you to start the changes listed above.
Happy running! ( or getting off the couch )
Alyson
Here is a word of advice....
Who cares. Enjoy. Have fun.
Be more concerned about what you eat between New Year's and NEXT Christmas. The daily good habits you establish all the time will do more for you throughout the year than the rules you press on yourself during the most tempting time of the year. Trust me, although you may take a break and get a little off track during the holidays, it won't be enough to ruin you forever. Just start again in January. We all deserve to eat drink and be merry every once in a while.
Dieting is the worst thing you can do in January. Make changes to your habits, but remember not to do it all at once. This will set you up for failure as you rebel against yourself. Instead of going all out on your list, I have one suggestion for you.
Pick one change a month
for example...
Jan Move more. take the stairs at work. Dance with your kids.
Feb Drink water every day. Cut out juice and Pop.
Mar eat a fruit or veggie with EVERY meal.
ect...ect....
If you have trouble making changes doing things one step at a time can help. Of course my ultimate suggestion is to get out the door for a 'walk' 3x a week. 10 mins out, turn around, come back. I don't care what the weather is...bundle up. You will be back before the start of your next show, will de stress and sleep better. It will also motivate you to start the changes listed above.
Happy running! ( or getting off the couch )
Alyson
Monday, November 28, 2011
Updates and Information...
I have not been posting much because I will be honest with you...I have not been running much and have felt a little less fit than usual. I don't like to post the negative too much because I would much rather be inspiring than for you to read about my slump.
I've been running at least once or twice a week since taking the summer off of running. I've lost the 3 or so pounds I gained exercising too little and eating too much over the summer. My body likes to run so I knew it would not be long before I felt comfortable in my jeans again.
I will admit to you that most of my slump has to do with not liking what I see in the mirror. This age thing is not sitting well with me, and I would have MUCH rather have seen my birthday come and go without notice. Unfortunately the ever increasing grey hair, wrinkles and saggy skin just does not go away. I know I'm being completely vain and that is a problem. I need to embrace my age as it is inevitable, but I'm just being honest here. I don't like my body right now but I have not yet found the motivation to begin the weight training that I know I should.
Weight training is the ONLY thing that WILL help my muscles and skin tone. I know that. I guess I was and am still sort of hoping that I will be the only human being this rule does not apply to. Running keeps me skinny, but skinny and flabby is not so pretty ;)
Moving on...
Other than wallowing in self pity for a few months I have also been doing a TON of research. My son has been suffering from a SERIOUS rash since April of this year. He has undergone a series of testing and we have concluded that he is allergic to both wheat and dairy. This new information has sparked research on my part about wheat and dairy.
I have been BLOWN AWAY by the information I've acquired. My new found knowledge is too vast for this one blog post so I will just say this....
The Wheat and Dairy industry is KILLING US. That was pretty harsh right? Well I have reasons for saying that but for now just trust me when I say that if you limit your wheat and dairy intake for a week or so you most likely will see HUGE improvements in your overall health. That sounds a little better doesn't it?
If you don't believe me I urge you to read the book Wheat Belly NOW. If you don't want to do that, go to YouTube and type in Underground Wellness and check out Sean Croxton's short and informative videos on wheat and dairy.
You will thank me later. ESPECIALLY if you are overweight in any way and are wondering WHY YOU ARE NOT LOSING THE FAT!! (yes I'm yelling at you ), if you suffer from depression, arthritis or any other autoimmune disease.
Moving on again....
This is what I get for not blogging in way way too long.
I do have more exciting news for you.
1) One, I had the opportunity to teach 2 health and nutrition classes in my kids school this past month. THAT was probably the most exciting thing that has ever happened to me for so many different reasons...
2) It looks like the FULL MARATHON is now back on my event list for 2012. This I will definitely talk more about later as I'm doing it for a dear friend and her incredible boy and I'm going to be asking you once again to help me this year to change a life.
3) I've been working on giving up my addictions and crutches. This is a struggle for me but something I feel is necessary in order for me to become fit in mind body and soul. You can pray for me on this one because let's be honest here...I'm a human being and I struggle just like you do. When I'm feeling a little stronger I will blog about it but right now I feel like remaining a little more anonymous about my issues.
That's it. I need to blog more often....
Perhaps soon.
Alyson
I've been running at least once or twice a week since taking the summer off of running. I've lost the 3 or so pounds I gained exercising too little and eating too much over the summer. My body likes to run so I knew it would not be long before I felt comfortable in my jeans again.
I will admit to you that most of my slump has to do with not liking what I see in the mirror. This age thing is not sitting well with me, and I would have MUCH rather have seen my birthday come and go without notice. Unfortunately the ever increasing grey hair, wrinkles and saggy skin just does not go away. I know I'm being completely vain and that is a problem. I need to embrace my age as it is inevitable, but I'm just being honest here. I don't like my body right now but I have not yet found the motivation to begin the weight training that I know I should.
Weight training is the ONLY thing that WILL help my muscles and skin tone. I know that. I guess I was and am still sort of hoping that I will be the only human being this rule does not apply to. Running keeps me skinny, but skinny and flabby is not so pretty ;)
Moving on...
Other than wallowing in self pity for a few months I have also been doing a TON of research. My son has been suffering from a SERIOUS rash since April of this year. He has undergone a series of testing and we have concluded that he is allergic to both wheat and dairy. This new information has sparked research on my part about wheat and dairy.
I have been BLOWN AWAY by the information I've acquired. My new found knowledge is too vast for this one blog post so I will just say this....
The Wheat and Dairy industry is KILLING US. That was pretty harsh right? Well I have reasons for saying that but for now just trust me when I say that if you limit your wheat and dairy intake for a week or so you most likely will see HUGE improvements in your overall health. That sounds a little better doesn't it?
If you don't believe me I urge you to read the book Wheat Belly NOW. If you don't want to do that, go to YouTube and type in Underground Wellness and check out Sean Croxton's short and informative videos on wheat and dairy.
You will thank me later. ESPECIALLY if you are overweight in any way and are wondering WHY YOU ARE NOT LOSING THE FAT!! (yes I'm yelling at you ), if you suffer from depression, arthritis or any other autoimmune disease.
Moving on again....
This is what I get for not blogging in way way too long.
I do have more exciting news for you.
1) One, I had the opportunity to teach 2 health and nutrition classes in my kids school this past month. THAT was probably the most exciting thing that has ever happened to me for so many different reasons...
2) It looks like the FULL MARATHON is now back on my event list for 2012. This I will definitely talk more about later as I'm doing it for a dear friend and her incredible boy and I'm going to be asking you once again to help me this year to change a life.
3) I've been working on giving up my addictions and crutches. This is a struggle for me but something I feel is necessary in order for me to become fit in mind body and soul. You can pray for me on this one because let's be honest here...I'm a human being and I struggle just like you do. When I'm feeling a little stronger I will blog about it but right now I feel like remaining a little more anonymous about my issues.
That's it. I need to blog more often....
Perhaps soon.
Alyson
Saturday, September 3, 2011
Vacation Eating Tips
This summer I travelled out west with my girls. I thought I would share a few pointers on how to eat healthy when on vacation and not break the bank.
Family road trips always seem to revolve around food, and finding where to eat when you are not familiar with the area is not an easy thing to do. It is so easy and comforting to head to the familiar fast food restaurant. Think about how often you eat out in a normal week at home. When travelling, sometimes you are doing that 3 times a day and after a week, the money AND the calories will add up.
Here are some things that worked for me:
1) Head to the nearest grocery store (EVERY TOWN HAS ONE!!) and stock up!!!!! Do NOT make the mistake of buying chips or candy for the trip. You will mindlessly munch away and before you know it you will consume 1000's of calories before stopping for a meal. Instead, stock your car or backpack up with:
bananas,grapes,baby carrots,organic apples, and any other fruit you don't have to cut up or wash.
Grab a box of healthy granola bars, or 100% fruit snacks.
If you have a tiny cooler bag, cheese strings are always a favorite with my kids.
For hotels we also buy pre made sandwiches and muffins. You can even buy boxes of crackers, although I don't or just like chips the entire box would be gone in an hour!!
One of my favorites is those bottles of 'green juice'. They are premade juice/greens mixtures usually found where the sandwiches are. Yop (yogurt in a bottle) is a favorite with my kids. Some hotels are equiped with mini fridges, and it is a great idea for hungry little ones that want breakfast NOW when all you want to do is drink your complimentary hotel room coffee and watch tv on channels you don't get at home.
Shopping and stocking up at the grocery store saves you a TON of money. Most importantly it allows you to eat some nutritious food in between stops at a restaurant or fast food joint.
If you are planning a trip somewhere (like in a gondola up a mountain)...pack a lunch!!!!!
But at some point you have to stop somewhere.... So where??
Chip wagons or fast food for the fries only ( and to fill up our water bottles). Milk is an option at most fast food as well.
Subway or Quiznos ( If I have to choose a comforting chain)
Sushi
When in a mall I choose places like Jugo Juice, or a wrap or smoothie bar. You would be surprised how unbelievably filling smoothies are. Most big malls have a ton of options.
Mom and pop coffee shops are a good choice as well. Most of these usually have some sort of homemade sandwiches or food. A great alternative to food chains and a great place to ask about the area you are in.
What about restaurants???
To be honest, those don't happen every day, and when they do I choose the cheapest thing on the menu. I don't need the pancake special. Two eggs and toast will do thank you. For supper soup is a GREAT option.
There is NOTHING wrong with treating yourself to something quick and yummy. But not every day and certainly NOT three times a day. You wallet and your body will thank you later.
Family road trips always seem to revolve around food, and finding where to eat when you are not familiar with the area is not an easy thing to do. It is so easy and comforting to head to the familiar fast food restaurant. Think about how often you eat out in a normal week at home. When travelling, sometimes you are doing that 3 times a day and after a week, the money AND the calories will add up.
Here are some things that worked for me:
1) Head to the nearest grocery store (EVERY TOWN HAS ONE!!) and stock up!!!!! Do NOT make the mistake of buying chips or candy for the trip. You will mindlessly munch away and before you know it you will consume 1000's of calories before stopping for a meal. Instead, stock your car or backpack up with:
bananas,grapes,baby carrots,organic apples, and any other fruit you don't have to cut up or wash.
Grab a box of healthy granola bars, or 100% fruit snacks.
If you have a tiny cooler bag, cheese strings are always a favorite with my kids.
For hotels we also buy pre made sandwiches and muffins. You can even buy boxes of crackers, although I don't or just like chips the entire box would be gone in an hour!!
One of my favorites is those bottles of 'green juice'. They are premade juice/greens mixtures usually found where the sandwiches are. Yop (yogurt in a bottle) is a favorite with my kids. Some hotels are equiped with mini fridges, and it is a great idea for hungry little ones that want breakfast NOW when all you want to do is drink your complimentary hotel room coffee and watch tv on channels you don't get at home.
Shopping and stocking up at the grocery store saves you a TON of money. Most importantly it allows you to eat some nutritious food in between stops at a restaurant or fast food joint.
If you are planning a trip somewhere (like in a gondola up a mountain)...pack a lunch!!!!!
But at some point you have to stop somewhere.... So where??
Chip wagons or fast food for the fries only ( and to fill up our water bottles). Milk is an option at most fast food as well.
Subway or Quiznos ( If I have to choose a comforting chain)
Sushi
When in a mall I choose places like Jugo Juice, or a wrap or smoothie bar. You would be surprised how unbelievably filling smoothies are. Most big malls have a ton of options.
Mom and pop coffee shops are a good choice as well. Most of these usually have some sort of homemade sandwiches or food. A great alternative to food chains and a great place to ask about the area you are in.
What about restaurants???
To be honest, those don't happen every day, and when they do I choose the cheapest thing on the menu. I don't need the pancake special. Two eggs and toast will do thank you. For supper soup is a GREAT option.
There is NOTHING wrong with treating yourself to something quick and yummy. But not every day and certainly NOT three times a day. You wallet and your body will thank you later.
Thursday, June 23, 2011
Support and Accountability
I have been a little sick, the weather has been hot, and we are busy here on the farm. I could not have cared less about running and I noticed I was starting to get into a 'rutt'. When I don't run I get grumpy as running is stress relief for me, but when I'm grumpy and tired it is SO much harder to put on my running shoes and get out that door.
Last night I met my friend for an evening 5km run. It was raining but we did not give each other permission to cancel.
It was a great run, we had great conversation, and when I returned home I slept better than I have been sleeping. As always I am better for it.
It is so important to have support in a fitness journey. This is the same for weight loss or diet issues. I totally believe that if I did not have a husband that would notice that all the cookies went missing in an hour and give me that 'look', I would be much much bigger than I am. For me, having that accountability to someone helps me stay on a positive track.
I am grateful for the support and accountability I have and can't stress enough the importance of it. We were not meant to be alone. We are built for community. Just make sure you are living in a good one ;)
Last night I met my friend for an evening 5km run. It was raining but we did not give each other permission to cancel.
It was a great run, we had great conversation, and when I returned home I slept better than I have been sleeping. As always I am better for it.
It is so important to have support in a fitness journey. This is the same for weight loss or diet issues. I totally believe that if I did not have a husband that would notice that all the cookies went missing in an hour and give me that 'look', I would be much much bigger than I am. For me, having that accountability to someone helps me stay on a positive track.
I am grateful for the support and accountability I have and can't stress enough the importance of it. We were not meant to be alone. We are built for community. Just make sure you are living in a good one ;)
Saturday, June 18, 2011
Post Running Weight Gain
I've gained a few pounds since I stopped training hard for my 1/2 Marathon. No big deal, but since my shorts and pants are too snug to be comfortable I would like to scale back 3 pounds. I know some of it is water weight (yes I've gained more than 3 pounds), but some of it is undeniably fat. Training for the Half has also trained my body to hold onto some of the food I consume for later use during long runs.
No big deal, but if I don't make some slight changes, before I know it I will be 10 pounds heavier in the fall and feeling quite uncomfortable in my own skin.
Being a Fit Mom takes constant effort. Fitness takes constant adjustment and I just need to tweak my diet a little to accommodate the less energy expenditure I'm doing.
What works for me....
-No snacking after supper. (This is NOT easy for me to do)
-Increase my water intake.
-Decrease my Carb intake at meal time. To do this I fill everyone else's plate first. I then give myself a child size portion of carbs (noodles/rice/potatoes), I make sure my plate is at least 1/2 filled with salad and vegetables, and keep a normal portion of protein.
-I make sure I eat breakfast. This is key. I will have energy for the day and burn it off in the waking hours. If you skip breakfast you will be so hungry later in the afternoon/evening that you will crave sugar and increase your chances of binging.
-Finally, I will simply eat a tiny bit less. I will NOT pick at food while I make lunches, and I will try to only eat lunch when my tummy is hungry. I will Sit down for my lunch and consume only what is there. You would be AMAZED at the amount of calories consumed while eating a bite of this and a bite of that throughout the course of a day.
Simple yes, but not easy to do. I love food and love to eat. But I love to feel good in my clothes too and can do this. Being a Fit Mom is a balance and a constant adjustment. It takes work but is sooo worth it. I'm worth it. So are you.
No big deal, but if I don't make some slight changes, before I know it I will be 10 pounds heavier in the fall and feeling quite uncomfortable in my own skin.
Being a Fit Mom takes constant effort. Fitness takes constant adjustment and I just need to tweak my diet a little to accommodate the less energy expenditure I'm doing.
What works for me....
-No snacking after supper. (This is NOT easy for me to do)
-Increase my water intake.
-Decrease my Carb intake at meal time. To do this I fill everyone else's plate first. I then give myself a child size portion of carbs (noodles/rice/potatoes), I make sure my plate is at least 1/2 filled with salad and vegetables, and keep a normal portion of protein.
-I make sure I eat breakfast. This is key. I will have energy for the day and burn it off in the waking hours. If you skip breakfast you will be so hungry later in the afternoon/evening that you will crave sugar and increase your chances of binging.
-Finally, I will simply eat a tiny bit less. I will NOT pick at food while I make lunches, and I will try to only eat lunch when my tummy is hungry. I will Sit down for my lunch and consume only what is there. You would be AMAZED at the amount of calories consumed while eating a bite of this and a bite of that throughout the course of a day.
Simple yes, but not easy to do. I love food and love to eat. But I love to feel good in my clothes too and can do this. Being a Fit Mom is a balance and a constant adjustment. It takes work but is sooo worth it. I'm worth it. So are you.
Sunday, June 5, 2011
Healthy does not have to be Hard
It is no secret that I don't enjoy cooking. I love healthy good for me food, but I do not enjoy spending time in the kitchen. Not only that, I'm cheap. The healthier, easier and cheaper the better. Healthy food does not have to take time or money. It just takes a little knowledge.
You really cannot get any easier, cheaper or healthier than this....
Homemade chicken broth. Packed full of Goodness...
I put chicken broth in EVERYTHING. Well not really, but I do use it to make soup (obviously), potatoes,noodles and rice. You could also thaw it to stir fry vegetables and really anytime you need to add a little liquid. Not muffins though. That would just be gross. It is FULL of nutrients and all that honest to goodness good for you flu bug killer stuff.
It is EXTREMELY SIMPLE to make. I thought I would share my secret recipe.
After roasting chicken (bone in skin on), I place all the bones in a pot. I add carrots, celery, dash of salt, broccoli stems ( I cut them and place them in a freezer bag to save for this purpose), garlic and chunks of onion.
Add Cold water and let sit for 20 minutes or so. ( I do all this as I'm cleaning up from our roast chicken supper).
Turn the stove onto medium high. As soon as it begins to bubble I turn it to low and let it simmer FOR HOURS. I put in on the lowest setting all night.
In the morning I strain it into another bowl and place in the fridge to cool. After a few hours the fat will accumulate at the top. You can choose to skim it off but I leave it. The fat adds amazing flavor and overall it is not that much 'fat' in your dish. It also contains lots of good stuff. Think about how much butter you add to mashed potatoes. This just saves you a step.
When cooled the broth should look like slightly underdone jello. The jellyness of it is the marrow taken from the bones. This is the stuff why 'Grandma's' chicken soup was the answer to the common cold.
I separate the broth and put it in used yogurt containers. I usually get 3 servings out of it.
That's it! It is really that simple.
You really cannot get any easier, cheaper or healthier than this....
Homemade chicken broth. Packed full of Goodness...
I put chicken broth in EVERYTHING. Well not really, but I do use it to make soup (obviously), potatoes,noodles and rice. You could also thaw it to stir fry vegetables and really anytime you need to add a little liquid. Not muffins though. That would just be gross. It is FULL of nutrients and all that honest to goodness good for you flu bug killer stuff.
It is EXTREMELY SIMPLE to make. I thought I would share my secret recipe.
After roasting chicken (bone in skin on), I place all the bones in a pot. I add carrots, celery, dash of salt, broccoli stems ( I cut them and place them in a freezer bag to save for this purpose), garlic and chunks of onion.
Add Cold water and let sit for 20 minutes or so. ( I do all this as I'm cleaning up from our roast chicken supper).
Turn the stove onto medium high. As soon as it begins to bubble I turn it to low and let it simmer FOR HOURS. I put in on the lowest setting all night.
In the morning I strain it into another bowl and place in the fridge to cool. After a few hours the fat will accumulate at the top. You can choose to skim it off but I leave it. The fat adds amazing flavor and overall it is not that much 'fat' in your dish. It also contains lots of good stuff. Think about how much butter you add to mashed potatoes. This just saves you a step.
When cooled the broth should look like slightly underdone jello. The jellyness of it is the marrow taken from the bones. This is the stuff why 'Grandma's' chicken soup was the answer to the common cold.
I separate the broth and put it in used yogurt containers. I usually get 3 servings out of it.
That's it! It is really that simple.
Wednesday, May 11, 2011
Vitamin D...a necessity for any health regime
The sun has been shinning for 3 days now and the weather a beautiful 20C +. In the 70's for you Americans out there.
My gardens have been tilled and mostly planted, the laundry is on the line and I've been able to spend the afternoons playing outside with the kids.
To top off a great day I ended it with a moderate 8km run in the breeze and setting sunshine. After washing off all the grit and sweat from the day I feel completely calm and relaxed as I sink into my bean bag chair.
It is AMAZING what sunshine does for my mood. I feel it is a DEFINITE need in my health care plan.
Other mood boosters to include in your diet and lifestyle are:
Good night sleep
Asparagus
lemons
Brazil nuts
Foods high in Omega's such as almonds,avocados and salmon
Exercise for 20-40 minutes
Sex ;)
20 minutes of complete relaxation
I'm sure there are more but that is a start. Sometimes just getting your out the door for a walk. The best time to do it is when you REALLY don't want to. Just say to yourself that you will go out for 10mins and turn around. You can be back on the couch in time for your next t.v show and you will feel MUCH better.
My gardens have been tilled and mostly planted, the laundry is on the line and I've been able to spend the afternoons playing outside with the kids.
To top off a great day I ended it with a moderate 8km run in the breeze and setting sunshine. After washing off all the grit and sweat from the day I feel completely calm and relaxed as I sink into my bean bag chair.
It is AMAZING what sunshine does for my mood. I feel it is a DEFINITE need in my health care plan.
Other mood boosters to include in your diet and lifestyle are:
Good night sleep
Asparagus
lemons
Brazil nuts
Foods high in Omega's such as almonds,avocados and salmon
Exercise for 20-40 minutes
Sex ;)
20 minutes of complete relaxation
I'm sure there are more but that is a start. Sometimes just getting your out the door for a walk. The best time to do it is when you REALLY don't want to. Just say to yourself that you will go out for 10mins and turn around. You can be back on the couch in time for your next t.v show and you will feel MUCH better.
Sunday, May 1, 2011
Long Distance Running Nutrition and recovery Tips for Optimal Performance
Training to run 10km+ is completely different than 5kms and Fueling your body properly becomes essential.
Every runner knows that to be able to run efficiently and recover properly you need to be consuming a diet rich in vitamins minerals. Your body is a machine and to function at its peak it needs to be filled with the right stuff. To recover properly the same rules apply.
So what are some things you can do to help your body?
1) Start your workout hydrated. Your body needs water to perform its functions and to recover. Keep yourself hydrated at all time with water.
Tip: Stop drinking water 2 hrs before a run. Running while needing to pee is not fun. I also like to start my day with 'Emergen C'.
2) Sweat means salt lost. Replacing your electrolytes becomes important. ESPECIALLY if you sweat alot.
Tip: lick your skin. If you taste salty you are losing salt (obviously). In the heat this is what causes heat exhaustion. You can buy electrolyte replacements to add to your water. Be careful of commercial Gatorade as it is not marketed to athletes and contains glucose-fructose.
3) Fuel your body the night before with glycogen. 'fill your muscles' with it.
4) Post workout within 20minutes you need some sugar/starch/protein type of things. Here you can choose to eat what you like. This is what I do...
When I first arrive home I take L-Glutamine and some water. Then within 20mins I consume something. Chocolate milk, banana,bagel with cream cheese. O.K I'll admit that today I ate a bunch of chips ;) But for supper I'm refueling with an amazing spaghetti dinner. So there.
5) Some vitamins/minerals that are SUPER important.... B's ( I take a complex B in the AM), IRON, antioxidants and Calcium. I'm sure there are others but that is what I can think off the top of my head.
Tip: Exercise is a good stress but a stress nonetheless on your body. It needs to recover. It needs to heal. Take care of it.
6) SLEEP and rest. You NEED at least 8hrs of sleep to properly recover and you NEED to take a day or two off. If you DON'T, your NEXT WORKOUT WILL SUCK. There you have it. Listen to your body. Mine likes 2 days between runs especially at this level.
Hmmmm that is all I can think of for now...Happy running.
Every runner knows that to be able to run efficiently and recover properly you need to be consuming a diet rich in vitamins minerals. Your body is a machine and to function at its peak it needs to be filled with the right stuff. To recover properly the same rules apply.
So what are some things you can do to help your body?
1) Start your workout hydrated. Your body needs water to perform its functions and to recover. Keep yourself hydrated at all time with water.
Tip: Stop drinking water 2 hrs before a run. Running while needing to pee is not fun. I also like to start my day with 'Emergen C'.
2) Sweat means salt lost. Replacing your electrolytes becomes important. ESPECIALLY if you sweat alot.
Tip: lick your skin. If you taste salty you are losing salt (obviously). In the heat this is what causes heat exhaustion. You can buy electrolyte replacements to add to your water. Be careful of commercial Gatorade as it is not marketed to athletes and contains glucose-fructose.
3) Fuel your body the night before with glycogen. 'fill your muscles' with it.
4) Post workout within 20minutes you need some sugar/starch/protein type of things. Here you can choose to eat what you like. This is what I do...
When I first arrive home I take L-Glutamine and some water. Then within 20mins I consume something. Chocolate milk, banana,bagel with cream cheese. O.K I'll admit that today I ate a bunch of chips ;) But for supper I'm refueling with an amazing spaghetti dinner. So there.
5) Some vitamins/minerals that are SUPER important.... B's ( I take a complex B in the AM), IRON, antioxidants and Calcium. I'm sure there are others but that is what I can think off the top of my head.
Tip: Exercise is a good stress but a stress nonetheless on your body. It needs to recover. It needs to heal. Take care of it.
6) SLEEP and rest. You NEED at least 8hrs of sleep to properly recover and you NEED to take a day or two off. If you DON'T, your NEXT WORKOUT WILL SUCK. There you have it. Listen to your body. Mine likes 2 days between runs especially at this level.
Hmmmm that is all I can think of for now...Happy running.
Wednesday, March 30, 2011
Gaining weight..Huh?
I think I'm the only person on the planet that can GAIN weight while training for a Half Marathon. What's up with THAT? I actually know the answer but it is still annoying. There are several explanations : 1) I'm building muscle and muscle weighs more than fat. But my pants don't fit! That is because the muscle is building UNDER the fat already there thus making me 'thicker'. 2)Another explanation is that my body is learning to store carbohydrates as fuel (glycogen) for my long runs. Those glycogen stores are important to completing my long runs and marathon without "hitting the wall". I am also seeing a couple extra pounds because my body also requires additional water to break down and store the glycogen, adding extra weight. 3) I could also be consuming way more calories than I thought. Although I need to refuel to recharge an replenish my body I could be consuming WAY more thinking I CAN. Sigh....Regardless I'm not liking this
Thursday, March 10, 2011
No more caffeine...Again ;)
My Children told me that I should give up coffee for Lent. I looked at them with a look of (sure if you want a grumpy mommy for 40 days). Then I remembered how amazing I felt in December when I kicked the habit and how I've become a little more moody and dependent on my caffeine fix since starting again on the cruise.
FINE! I'll do it. What better way than to PRACTICALLY show my reliance on God (because I know I'll need it every morning). If I want to be a Fit Mom for my kids then I need to show them in practical ways by EXAMPLE. This goes for spiritual as well as for physical things.
So here I go again... no coffee for me until Easter morning. If it brings me closer to God every day than I'm really o.k with that.
Fit Mind Body and Spirit right? Oh Pray for me ;)
FINE! I'll do it. What better way than to PRACTICALLY show my reliance on God (because I know I'll need it every morning). If I want to be a Fit Mom for my kids then I need to show them in practical ways by EXAMPLE. This goes for spiritual as well as for physical things.
So here I go again... no coffee for me until Easter morning. If it brings me closer to God every day than I'm really o.k with that.
Fit Mind Body and Spirit right? Oh Pray for me ;)
Monday, March 7, 2011
Natural Running Drinks
I posted a comment left yesterday. A natural running drink. Good idea. I'm sure I will try this. Thanks!!!
Hi Alyson, I am also training for the Ottawa Half. I didn't want to use Gatorade for so many reasons including some of the ones you suggested. I found some great recipes for easy home-made drinks. For the last few longer runs (between 13 and 17 k) I have been drinking a combination of:
2 tbsp lemon juice
2 c water
1 tbsp agave nectar
sea salt to taste
It's delicious, refreshing and I feel great. A running coach also suggested replacing the agave and lemon juice in the recipe with just a half a cup of fresh squeezed o.j.
Hi Alyson, I am also training for the Ottawa Half. I didn't want to use Gatorade for so many reasons including some of the ones you suggested. I found some great recipes for easy home-made drinks. For the last few longer runs (between 13 and 17 k) I have been drinking a combination of:
2 tbsp lemon juice
2 c water
1 tbsp agave nectar
sea salt to taste
It's delicious, refreshing and I feel great. A running coach also suggested replacing the agave and lemon juice in the recipe with just a half a cup of fresh squeezed o.j.
Saturday, March 5, 2011
Running partners and Fuel Needs
Tomorrow I'm about to run my first 12km training run. My husband and I have the rare opportunity to run together so he is going to run it with me. I'm not sure if I'm glad he is coming with me to keep me company or annoyed that he can just head out for a 12km run when he is NOT doing any other running!!!!! I would die...That is all I have to say.
I purchased my first running fuel to consume on the run. I tried 'Emergen-C' as an energy source in my water bottle. (As recommended by my fitness guru friend). I managed to run 50mins on the treadmill without dying so I think it worked but the bubbles...not so good.
After buying something WAY too expensive at the local overpriced and over marketed 'health supplement store' from an arrogant juiced up grease monkey I found THIS stuff and was all too happy to return the first purchase.
This stuff SEEMS to have what I want. Carbs,electrolytes, amino acids and no added food dye or yucky chemicals.
The label on the back makes me laugh. Quote '' Hammer Gel Does not contain artificial flavors,colours or sweeteners; wheat, gluten, dairy components, added simple sugars, stimulants, fad ingredients (take THAT grease monkey guy), or anything unhealthy.''
I'll let you know tomorrow what happens! Apparently I need to consume 2-4 tablespoons per hour along with a bunch of water.
Happy Running!!
I purchased my first running fuel to consume on the run. I tried 'Emergen-C' as an energy source in my water bottle. (As recommended by my fitness guru friend). I managed to run 50mins on the treadmill without dying so I think it worked but the bubbles...not so good.
After buying something WAY too expensive at the local overpriced and over marketed 'health supplement store' from an arrogant juiced up grease monkey I found THIS stuff and was all too happy to return the first purchase.
This stuff SEEMS to have what I want. Carbs,electrolytes, amino acids and no added food dye or yucky chemicals.
The label on the back makes me laugh. Quote '' Hammer Gel Does not contain artificial flavors,colours or sweeteners; wheat, gluten, dairy components, added simple sugars, stimulants, fad ingredients (take THAT grease monkey guy), or anything unhealthy.''
I'll let you know tomorrow what happens! Apparently I need to consume 2-4 tablespoons per hour along with a bunch of water.
Happy Running!!
Tuesday, March 1, 2011
Hydration Tips for Runners
I'm entering a phase I have never been in before. I am now running over an hour during my long runs. There are two things I have NEVER done before. 1) Run with water and 2) used electrolyte stuff.
I've done a little research an this is what I found:
First that it is importand to have good glycogen stores so pasta suppers are going to become the norm around here.
Second, I must start off hydrated. No more wine the night before and I must drink more water. I don't think I have been drinking enough water lately. Coffee is fine in the morning but I should consume at least 3 hours prior to running.
Third, I should consume water no later than 2 hours prior to running so I'm not making a bunch of trips to the bathroom or finding myself peeing on the side of the road.
Another great Tip: Drinking colder fluids has proven to help enduance so I will try filling my water bottle with water/Gatorade (or similar) half way, freeze it and then fill the rest of the way before the run.
My midrun fluid needs depend on how long I'm running :
ONE HOUR OR LESS
Three to six ounces every 15 to 20 minutes. Water is usually fine. For a tough run over 30 minutes, consider a sports drink to give you a kick of energy at the end.
ONE TO FOUR HOURS
Three to six ounces every 15 to 20 minutes. A sports drink with carbs and electrolytes will replenish sodium. Prefer gels? Chase them with water to avoid sugar overload.
POSTRUN
Replace fluids, drinking enough so you have to use the bathroom within 60 to 90 minutes postrun. Usually eight to 24 ounces is fine, but it varies based on running conditions.
Here we Go!!!
I've done a little research an this is what I found:
First that it is importand to have good glycogen stores so pasta suppers are going to become the norm around here.
Second, I must start off hydrated. No more wine the night before and I must drink more water. I don't think I have been drinking enough water lately. Coffee is fine in the morning but I should consume at least 3 hours prior to running.
Third, I should consume water no later than 2 hours prior to running so I'm not making a bunch of trips to the bathroom or finding myself peeing on the side of the road.
Another great Tip: Drinking colder fluids has proven to help enduance so I will try filling my water bottle with water/Gatorade (or similar) half way, freeze it and then fill the rest of the way before the run.
My midrun fluid needs depend on how long I'm running :
ONE HOUR OR LESS
Three to six ounces every 15 to 20 minutes. Water is usually fine. For a tough run over 30 minutes, consider a sports drink to give you a kick of energy at the end.
ONE TO FOUR HOURS
Three to six ounces every 15 to 20 minutes. A sports drink with carbs and electrolytes will replenish sodium. Prefer gels? Chase them with water to avoid sugar overload.
POSTRUN
Replace fluids, drinking enough so you have to use the bathroom within 60 to 90 minutes postrun. Usually eight to 24 ounces is fine, but it varies based on running conditions.
Here we Go!!!
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