Increasing your Mileage; NOT your Waistline

Back in 2010 I was a newlywed and looking for something fun to do.  I always wanted to run an endurance race and found the organization Team in Training.  I signed up to do a half marathon and just like that I was hooked.

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Baby Jessica @ the Long Branch Half May 2010, it was hot (like 90F) but great!

Fast forward 7 years & two kids I wanted to find a way to keep coaching and give more back to the community so I turned to TNT yet again, but this time as a coach with 3 more half marathons under my belt!

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Since I am a new coach, my county doesn’t have many participants yet.  We had our first training run this past weekend on the trails in the snow and we had such great conversations I was reminded how much I love this organization and how much it gives back.  During our chat, so many running related questions came up I wanted to remember them so I could dedicate some time to answer them properly.  Not just for my team but for everyone!

The first thing we spoke about was how to  maintain a weight loss (or lose weight) when training for an endurance event.

I can’t tell you how many people think that once they start training for a run they will “lose so much weight.”  Here are a few common mistakes people make and end up with a gain at the starting line:

Overestimating the amount of calories burned during a workout and underestimating the calorie count of food

This in turn leads to a lot of “well I just ran 10 miles today, I can finish my kids plates and eat a few brownies too…”  The average mile run burns 100 calories.    When you begin training, and start by running 3-4 miles.  You are burning 300-400 calories.  The other day I looked at the bag of Cheetos I let my daughter have as a treat (no judgement please!  It’s an occasional treat) and I nearly fell over when I saw the bag was a whopping 300 calories and 20 grams of fat.    My go to mid-morning snack is Oatmeal with 1 tbsp almond butter and half a banana.  It has the same calories, more protein, less sodium and keeps me fuller longer!

Calories Carbs Protein Fat Sodium Sugar
Cheetos 310 26 3 21 500 2
Oatmeal, Almond Butter, & banana 308 44 12 10 1 9

cheetos

Starving Yourself

This is a tricky one.  We need a calorie deficit to lose weight, but we need food to fuel our bodies (and our brains!)  According to Runners World, Kyra Williams, a weight loss coach certified by the National Academy of Sports Medicine says this is a faux pas almost all of her female clients are guilty of. If you are working out and burning 2,500 calories a day—but only consuming 1,200—you’ll force your body to store fat,” she says. Not only that, the calorie shortage will slow down your metabolism, making it tougher to build muscle.   Your new weight loss mantra: Don’t be afraid to eat! Fill your plate with plenty of healthy carbohydrates (think fruit, starchy veggies, and whole grains), lean proteins (fish, turkey, chicken, and tofu), healthy fats (avocado, oils, nuts, and seeds), and an unlimited amount of greens and other non-starchy veggies. Bonus: Eating 1,800 to 2,000 calories of these healthy eats will keep you so full and satisfied you’ll be less likely to binge on junky foods, says Williams.

Rewarding with Food

This kind of goes back to point # 1.   I have been trying to tell all my clients (and family members) this for a while.   When you work out every day, or in the case of my toddlers eat all their veggies try a reward that isn’t food!   Reward yourself with some new running gear, or get your nails done.  For my kids I try to reward them with a trip to the movies or a game night.  Make it fun and enjoyable.  For example, if they eat (or at least try) all of their veggies for an entire week then on Sat. we can go to the movies/get a toy/go to the jungle gym etc.

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Dehydration

This one hits so close to home.  I never liked (and still don’t) like drinking water.  So many people mistake hunger for thirst.  In my case after a long run I would start eating, then get a headache, and just eat and eat and eat and then pop some Tylenol.   That whole time I felt STARVING I was actually dehydrated!   Once I figured that out, I started trying to drink a ton of water, but I was still getting headaches!   Now, as I said I dislike drinking water, and I found that even water didn’t do the trick for me.  Here comes Coconut water.  My sister in law recommended I drink it.  I sweat A LOT during tough workouts and with sweat you are eliminating all the salts (think sodium and potassium) from your body.  I was not only deprived of water, but I was deprived of electrolytes that kept my cells functioning properly.  Sodium and Potassium are essential to the functioning of our bodies.   Sodium maintains fluid balance in your cells, helps to transmit nerve impulses throughout your body, and helps muscles contract and relax.  Potassium keeps the blood from clotting, maintains the body’s pH balance, carries nutrients to the cells, protects the stomach lining from the damage that could be caused by stomach acids, maintains healthy blood pressure, promotes heart health and preserves bone health.  WOW!   Athletes should be especially concerned with their potassium intake; potassium plays a role in the storage of carbohydrates to fuel your muscles.  Once I started drinking coconut water I miraculously was not starving and the headaches went away!  It has 4x the potassium of banana, so having a serving of coconut water, with regular water and the adequate recovery snack made all the difference.   I also like the NUUN tablets added to my water.  This leads me to my next point, not recovering properly…

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Not Recovering Properly

When you don’t replace what you sweat out, you will feel hungry for hours afterwards. To avoid this, make sure to drink as soon as your run is over and more throughout the day as well as eat a well-balanced recovery meal or snack.  For optimal recovery, eat 15 to 25 grams of protein within 30 minutes after a workout. The protein will help stop muscle breakdown and begin to repair them.  Add some carbohydrates—about 2 to 4 times as much carb as protein—to this small meal or snack in order to restock your glycogen stores and prime your muscles for performance.

This is a good start for post-workout meals.   I have been reading the cookbook Run Fast, Eat Slow by elite runner Shalane Flanagan and her college bud Elyse Kopecky and I LOVE the descriptions on all the foods, like antioxidant, recovery food, etc.    I’ll see if I can pull any good recipes from there too.

What are some of your favorite recovery foods?

Any fun races you are training for?

Do you have any sports drinks you can’t live without?

If you want to learn more about Team in Training, please send me a message and I can connect you with your local chapter.

Run as if someone's life depends on it.  Team in Training benefits The Leukemia & Lymphoma Society.:

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Got Apples? Ideas for your Post-apple picking adventures.

This blog post is courtesy of my cousin Ned.  Every year we go apple picking and he recommended I do a blog post on what to do with all those apples!    If you are in the NJ area, I recommend Melick’s Farm, which has a few locations in central NJ.

We always have such a wonderful time.  The kids look forward to it every year.  In addition to apples, we got some honey sticks, fresh pressed apple cider right from the mill, we got some hard cider for the adults and I got some amazing pickled beets that I have been enjoying on my salads!

The first thing I made with the apples was Applesauce Nut Bread from Skinny Taste which required I make the homemade crockpot applesauce first!

What I love about this applesauce recipe is that it is SO easy!  Peel and cut apples, add in lemon and a cinnamon stick, stir a few times and wallah!  Applesauce.

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I didn’t even need to use a blender.  I just mixed with a spoon and it fell apart.

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I gave a jar to my neighbor and her two year old loved it!  She even mixed it in her yogurt one day!

Once the applesauce was complete, I moved onto the bread.  For this loaf I skipped the walnuts because my kids don’t like nutty breads… those crazy kids.

While I was going through my pictures I came across this gem.  My daughter grabbed my phone and snapped a picture.  Full disclosure, this is what I looked like on a Sunday morning, day after a half marathon and week long business trip on a different coast.  Not pretty.

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This recipe calls for 1 chopped apple.  Next time I will make one with nuts.

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It is absolutely, hands down, delicious!  Thank you Skinny Taste for your amazing recipes!  I gave half this loaf to my other neighbor because her kids loved it!   I will be making both the apple sauce and bread again to give more to my lucky neighbors.  To make both, you need a total of 9 apples.

Here are some other ideas and favorite recipes to try!

If you need even more ideas, the food network came out with an amazing article “50 things to make with apples.”

Enjoy!

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Beer Lime Cauliflower Tacos With Cilantro Coleslaw- Another winner from Thug Kitchen

You may be thinking… hmm I don’t know about this… Seriously, give these things a try because  ::Oh…my… goodness::  these were amazing!  This is coming from a steak loving non-vegan.  There was so much flavor in this dish, and not a meat in sight.  I highly HIGHLY recommend if you are in the mood for a delicious taco night with friends and family and they are open to living a little healthier.

As you all know, I am trying to make 1-2 recipes a night instead of relying on a quick meat and potato dish.  Life gets so boring when you eat the same thing over and over again.  I do have to follow a recipe though, so I have been browsing through cookbooks.  I find one or two I want to try, get all the ingredients in advance and when I have a night that isn’t taken up by taking my kids going to girl scouts or soccer or gymnastics, I try to cook!  Shocking, I know.   This week was another winner from Thug Kitchen.  I am seriously never disappointed when making a recipe from this book.

I put some time saving tips in pink.  Although I basically followed the recipe to a T, there are some things I would do differently next time.

Roasted Beer-and-Lime Cauliflower Tacos  With Cilantro Coleslaw

INGREDIENTS

For the slaw:
1/2 head of green cabbage (about 1/2 pound)
1 small carrot 
2 tablespoons lime juice
2 tablespoons rice vinegar
1 teaspoon olive oil
1/8 teaspoon salt
1/3 cup cilantro, chopped

For the tacos:
1 head cauliflower (about 1 pound) – 
3/4 cup beer
1/4 cup vegetable broth
1 tablespoon lime juice
1 1/2 teaspoons tamari or soy sauce
1 1/2 tablespoons chipotle hot sauce
1 to 2 garlic cloves, sliced
1 1/2 teaspoons chili powder
1 teaspoon smoked paprika
1/4 teaspoon ground cumin
1/4 teaspoon garlic powder
Pinch of salt
1 tablespoon olive oil
1/2 yellow onion, chopped
6 corn tortillas
1 avocado, sliced
Salsa, for serving

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Normally, for me- these are WAY too many ingredients

DIRECTIONS

To make the slaw: Cut the cabbage into the thinnest strips you can, and make sure those pieces are no longer than 2 inches. This is a great time to get good with your knife if you are looking for a silver f*cking lining in all that chopping. Chop the carrot into thin matchsticks of the same length. Got that sh*t down now, right? In a small bowl, mix together the lime juice, vinegar, oil, and salt. Add the dressing right before you are going to eat and toss that sh*t well. Fold in the cilantro just before serving.

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To make the tacos: Crank your oven to 400°F. Grab a rimmed baking sheet. Chop the cauliflower into small florets no bigger than a quarter. In a saucepan over medium heat, warm the beer, broth, lime juice, tamari, hot sauce, and garlic. Add the cauliflower, and simmer for about 1 1/2 minutes. Drain.

Toss the spices, salt, and olive oil together in a large bowl. Add the cauliflower and onion, and stir till those f*ckers are coated. Dump it on a rimmed baking sheet, and bake until browned, stirring halfway, about 20 minutes.

To assemble the tacos, warm the tortillas in the oven or microwave for a hot minute, and then pile them high with the cauliflower filling, slices of avocado, some of the slaw, and plenty of salsa.

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This blew my mind, I would not think that an all veggie taco (I made a wrap/burrito) could taste this good. (But it did)

TIPS=  When I make this again, I will skip all the chopping because seriously, who has time for that?  I cheated in this recipe and used already pre-minced garlic and store bought fire roasted salsa.  Next time I would absolutely get the bag of cauliflower florets and the bag of already cut cabbage and carrots.

This took me about an hour and 20 minutes because of all the damn chopping.  I think that making this again with everything pre-cut would take approximately 30 minutes, all you would have to do is mix the spices and beer with the cauliflower & roast it, and mix the rice vinegar, lime, oil and  salt with the cabbage.  The only chopping would be half an onion.  I think I can handle that.  So much faster!

Here would be my time saving swaps:

For the slaw:
1/2 head of green cabbage (about 1/2 pound) (bag of shredded cabbage and carrots)
1 small carrot (nix this if you get the slaw bag)
2 tablespoons lime juice
2 tablespoons rice vinegar
1 teaspoon olive oil
1/8 teaspoon salt
1/3 cup cilantro, chopped (get pre-chopped @ the store or skip it, I didn’t have any!)

For the tacos:
1 head cauliflower (about 1 pound) – (pre-chopped bag of florets)
3/4 cup beer
1/4 cup vegetable broth (I just used 1 cup of beer and skipped the broth)
1 tablespoon lime juice
1 1/2 teaspoons tamari or soy sauce
1 1/2 tablespoons chipotle hot sauce
1 to 2 garlic cloves, sliced (time saver- pre-minced in a jar)
1 1/2 teaspoons chili powder
1 teaspoon smoked paprika
1/4 teaspoon ground cumin
1/4 teaspoon garlic powder
Pinch of salt(you COULD skip the spices and add a bad of Taco seasoning, but it would add a bit more sugar/preservatives to your recipe)
1 tablespoon olive oil
1/2 yellow onion, chopped
6 corn tortillas
1 avocado, sliced
Salsa, for serving (store bought)

 

Enjoy!

Totally Beetastic!

Just recently I fell in love with beets.  Some people must look at them and be like, ugh, ew.  But they are delicious.

In keeping up with my effort to try and actually cook something twice a week that isn’t 1-2 ingredients.  This Friday I made the Thug Kitchen Roasted Beet and Quinoa Salad.  It is to be served as a side, but I may put it on top of my salads for lunch this week.  I had it as a side to chicken with dinner.  Jimmy even tried it.  He didn’t love it, but he tried it.  Good job kid.

The recipe called for Kale or Spinach, but I had bought 3 beets and there were so many leaves that I used the beet leaves instead of buying another lettuce.  It still tasted great!

img_1510Here we go, I got 3 beets and my recipe book handy.  I love this quote from the book.  “ROASTED BEET AND QUINOA SALAD When beets are bad, they are really fucking gross. But roasted, these mother fuckers get sweet and delicious. Trust.”

 

 

 

 

 

img_1511Crank your oven to 400°.  3 medium beets, peeled and chopped into small chunks (about 1½ cups) 1 teaspoon of whatever vinegar you used for the dressing 2 teaspoons olive oil Salt and ground pepper

In a medium bowl, toss the beets together with the vinegar, olive oil, and a pinch of salt. Your hands might get kinda red and bloody looking from the beets. Don’t worry about that shit; it will wash off, so quit complaining. Pour the mixture onto the baking sheet and roast for 20 minutes, stirring the beets halfway through.

 

DRimg_1514ESSING:  1 shallot or small onion, diced (about 2 tablespoons) 1 teaspoon Dijon mustard 3 tablespoons white wine, balsamic, or champagne vinegar ¼ cup olive oil

Make the dressing: Pour all the ingredients together in a jar and shake that shit up.

 

 

 

 

 

img_1513 For the salad: While the beets roast up, bring the water to a boil in a medium pot. Add the quinoa. Once that shit starts boiling again, cover, and adjust the heat to low. Cook the quinoa at a slow simmer until it is tender, about 15 minutes. Just taste it and you’ll figure that shit out. Drain any extra water that remains in the pot and scoop the quinoa into a medium bowl.

 

 

 

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Fold the kale (I used the Beet stems) into the hot quinoa and then add the dressing. Add the fresh herb of your choice and mix well.

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When the beets are done, fold those ruby red bitches right in to the quinoa. Add salt and pepper to taste. Serve this salad at room temperature or refrigerate until cold. * Dill, basil, and parsley all work well here. Use whichever of those you’ve got hanging out in the fridge”

 

 

 

 

 

 

 

Verdict: Delicious!  I loved it.  I also love cooking with this cookbook because it is so fun to read and it takes my cooking out of my comfort zone.  I also like my kids seeing me eat different foods, even if they aren’t eating them themselves (yet.)

Give it a try.

Back to the Kitchen

I am not a naturally talented cook, and time is not on my side.

Kindergarten just started for my oldest.  I can’t believe I am actually a mom of a child in the public school system!  With that came a new routine for the family.  Two stops before home to pick up the kids after work, a night of gymnastics, homework, and an additional lunchbox to pack.


Also with the kids back at school and summer officially “over” it seems like my regular job has also kicked into high gear, so naturally the first thing to go was cooking new meals.  I fell back to relying on the quick and easy recipes.  Don’t get me wrong, there is nothing wrong with quick, easy, and reliable meals.. it just gets boring!

Last year when I was obsessed with 21 day fix, it forced me to try new recipes and I loved it.  I had to plan out my meals, buy food, and try to cook something new, different, and nutritious.  Now, I know realistically I can’t do that every night, but I want to try and make a few new recipes a week to keep it fun.

Last year I bought myself the cookbook Thug Kitchen and made a few recipes from the book.   This weekend I pulled it out again, peruse through it and picked out 2 recipes to try for the week.  The first is a chickpea and broccoli burrito, the second is a beet and quinoa salad.  Plus this book is funny as F*, and no I am not a vegan.


Tonight I made the chickpea and broccoli burrito.  By the time I got home it was 6:15pm, I had dinner at 7:30.  The kids had chicken nuggets.   Time was needed to chop an onion, pepper, and broccoli crown.  I used canned chickpeas.  The rest was adding spices and roasting in the oven for 35 minutes.    I put it on one of the Tumaro’s whole wheat wraps and added some spinach.  I was planning on adding avocado but it wasn’t ripe enough.  wah wah.   Verdict:  DELICIOUS!  Totally loved it, and after putting the recipe into the myfitness pal recipe creator the entire meal was only 300 calories and a perfect blend of protein, carbs, and fat.  I have enough left for 2 lunches this week too, because let’s face it I am the only one in this house who will eat it (I cut this recipe in half).  Maybe my son will try it, he’s my adventurous eater.   You can find the whole recipe here and transcribed below.  Next time I’ll add more lime… who doesn’t love lime?  Happy eating!

ROASTED CHICKPEA & BROCCOLI BURRITO

3 cups of cooked chickpeas (2-15 ounce cans, drained)
1 large yellow onion
1 red bell pepper
1 large crown of broccoli
4 cloves of garlic (I used goya minced garlic)
1 lime (I used lime juice)
Spice Blend:
3 tablespoons olive oil
1-2 tablespoons soy sauce, tamari, or Bragg’s Liquid Aminos (You can usually find this old school hippie shit near the vinegars or soy sauces in the healthy eating section of most big grocery stores and on the internet)
2 teaspoons chili powder
1 teaspoon ground cumin
1 teaspoon smoked paprika

1/2 teaspoon ground coriander or more cumin if you don’t want to go to the storeblack pepper or cayenne pepper to taste

Heat the oven to 425 degrees. Chop up the onion, bell pepper, and broccoli so that all the pieces about the size of a chickpea. Chop up the garlic real small but save that shit until later. Place all the chopped up veggies in a large bowl with the cooked chickpeas. Pour in the oil and soy sauce, stir, and then throw all the spices in there. Mix until all the vegetables and shit are covered.

Put all of that on a large rimmed baking sheet (like what you would put cookies on but with an edge) and bake for 20 minutes. Take it out of the oven, don’t fucking burn yourself, add the garlic, and bake for another 15 minutes. The broccoli will look a little burnt at this point but that is the plan so chill the fuck out and take it out of the oven. Squeeze the juice of half of the lime over the pan and stir the roasted chickpeas and veggies all around. Taste some and see if it needs more spices or anything. Now make a fucking burrito. I like mine with spinach, avocado, cilantro, and some fire roasted salsa but you do your thing

makes 6-8 burritos

Fact Friday- All about the Heart, remembering Opa

Today I was going to continue to talk about macros and break them down into the 3 components, but I am going to switch it up and talk about the heart today.

Yesterday, my grandfather Adolf passed away.  He suffered from Congestive Heart Failure.  Remembering Opa on the blog today.

Opa was the very definition of a German man.  Growing up in his household must not have been easy.  He was strong, opinionated, & stubborn.   I share so many of his traits (good or bad).   When we were little the main things I remember are how he always sat in his reclining chair in the corner of the room with this little light.  He enjoyed watching soccer and WWF.  So funny to think back on that now.  His wife, my Oma, was the most loving woman I have ever known.  I can still remember the way her skin felt and they way she smelled.  Opa used to tease her that she had wooden teeth and she would always respond by yelling “Oh Ady!”   Opa would sit in his reclining chair and try to trip my brother and I every time we ran by.  Then he would grab us and squeeze us tight until we were laughing so hard.   Other than those little moments, it was really Oma who played with us when we were little.  She passed in 1998 and Opa changed so much since then.  He became much softer and I am glad that my cousins only got to know that Opa.  They are about 13 years younger than me.   Since her passing it was fun getting to know him as an adult.  He is most remembered for singing Ein Prosit at my wedding (and EVERY social gathering), and telling the story of how you need to hold a shot glass with your thumb and pinkie finger because German’s hands are stuck in that position from always holding beer steins.  All our adult friends loved his drinking songs and his rousing Zicke, zacke,   zicke, zacke, hoi, hoi, hoi and Prost!  A little history can be found here.  

 

Opa suffered from congestive heart failure (which my maternal grandmother also has).    So, in his honor my fact friday is going to be about heart health.    Our heart is our most vital organ.  It pumps blood through our bodies.  One of my favorite ways to learn recently has been reading to my daughter.  She got this book as a gift and it gives a wonderful explanation for what our blood does.

Blood helps your body fight germs that might make you sick, but it also carries all kinds of things around your whole body, so you need a lot of it!  Blood can’t move itself around your body, it relies on your heart to do that!   Your heart is a muscle, and when it squeezes it pushes the blood along the vessels.    Blood is a bit like shopping.  It carries things along, and swaps and collects things as it travels.   Blood swaps used air for fresh air when it goes to the lungs.  Blood collects food when it goes near the intestines then carries it to the other parts of your body that needs it.   The right side of your heart receives blood from the body and pumps it to the lungs. The left side of the heart does the exact opposite: It receives blood from the lungs and pumps it out to the body.

A lot of things can affect your heart health and knowing what you can do to stay healthy is important.   The American Heart Association recommends that you be aware of five key numbers:Total Cholesterol, HDL (good) Cholesterol, Blood Pressure, Blood Sugar and Body Mass Index (BMI).  There is a WONDERFUL resource at http://www.heart.org

Heart failure occurs when the heart muscle is weakened and cannot pump enough blood to meet the body’s needs for blood and oxygen.

If you or someone you love has been diagnosed with heart failure, it can be frightening.

 

For those of us who are healthy, let’s stay that way by focusing in these 7 simple steps:

    1.  MANAGE BLOOD PRESSURE:  High Blood Pressure is a major risk factor for Heart Disease and Stroke. When your Blood Pressure stays within healthy ranges, you reduce the strain on your heart, arteries, and kidneys, which keeps you healthier longer.
    2. CONTROL CHOLESTEROL:  High Cholesterol contributes to plaque, which can clog Arteries and lead to Heart Disease and Stroke. When you control your Cholesterol, you are giving your arteries their best chance to remain clear of blockages.

    3. REDUCE BLOOD SUGAR: Most of the food we eat is turned into glucose (or blood sugar) that our bodies use for energy. Over time, high levels of Blood Sugar can damage your heart, kidneys, eyes, and nerves.

    4. GET ACTIVE: Living an active life is one of the most rewarding gifts you can give yourself and those you love. Simply put, daily physical activity increases your length and quality of life.

    5. EAT BETTER: A healthy diet is one of your best weapons for fighting Cardiovascular Disease. When you eat a heart-healthy diet, you improve your chances for feeling good and staying healthy – for life!
    6. LOSE WEIGHT:  When you shed extra fat and unnecessary pounds, you reduce the burden on your heart, lungs, blood vessels and skeleton. You give yourself the gift of active living, you lower your Blood Pressure and you help yourself feel better, too.
    7. STOP SMOKING: Cigarette smokers have a higher risk of developing Cardiovascular Disease. If you smoke, quitting is the best thing you can do for your health.

Now let’s use that glorious muscle to share some love!

This would be an awesome tattoo with one half my husband's fingerprint and the other half mine:

Resources:

http://www.heart.org/HEARTORG/Conditions/Conditions_UCM_001087_SubHomePage.jsp

https://www.goredforwomen.org/know-your-numbers/

Call to Action- Let’s Get Fit For Summer

With the warm weather upon us, we are reminded that summer is coming. I for one am so excited to do more outdoors. I just wish I didn’t have to cook dinner when I come home! Looks like I’ll be making more on the grill.

That being said, what I also love about this time of year is how committed people are to their health and fitness goals.

What are you doing to get fit? Is it working? Are you open to something NEW?

Last year, I started helping people achieve their health and fitness goals, and it has been the most rewarding experience.  A few highlights include

  • A mom who was on the verge of tears daily who is now content and enjoying her kids childhood
  • SEVERAL running PRs (2 5Ks improved by 4 minutes and a half marathon by 20)
  • 30 lb weight loss
  • A few women who were able to advance their yoga practice (hello headstand)
  • New friends made by all

I am looking for women, specifically working moms with little time on their hands. People who aren’t the best cooks and need quick and easy kid friendly recipes. Women who rarely take the time to take care of themselves and always put everyone else first. Women who are exhausted and just don’t know how they could possibly even find time to exercise. Women who have a gym membership, but never go. Women who are living on coffee for breakfast or their go to cereal they have been having since their college days. Women who used to have time to train for races before they had kids but now running takes too long.

I’m looking for you, because last year I was you! 30 minute workouts, easy food, and most of all SUPPORT have changed my life.

I’m not saying I can change your life, but you can. The power is in your hands and I have had the pleasure to connect with so many women this year, women who were hanging on my a thread and now just feel good.

MAY 1st is the start date. Send me a message and we’ll work together to find something that will work for your unique situation and preferences.

We are going to have an awesome summer, you ready to join us?

Jessica Heidi's photo.

Fact Friday: Antioxidants

I am driven by FACTS (as a scientist) and I have been feeling that there is so much fluff out there, people never know where to go for information, and is that information true? Then, what does that information mean to ME? So, what I have decided to do is create a FACT FRIDAY post where I will highlight a different ingredient in food or skincare as or class of chemicals and give YOU facts from reputable sources and be as clear as possible without expressing my opinion, just the facts.

 

Please feel free to request what ingredients you are curious about.

For my first Fact Friday: I was going to talk about chia seeds, BUT I realized you may not know WHAT Omega-3 fatty acids or antioxidants ARE or WHY you should even care?! So our first fact Friday is going to be about: ANTIOXIDANTS, what they are, how they work, and why they are important.

ANTIOXIDANTS:

Antioxidants protect the body from free radicals….HOLD UP.

What are free radicals? What kind of damage can they do to your body?
“Free radicals” are unstable atoms, or molecules, in your body. They are missing important components that would make them more stable. So they rob other cells of those components to meet their needs. This causes injury to previously healthy cells. Over time, this damage can lead to diseases such as cancer, heart disease, or Alzheimer’s disease.

Your body produces free radicals through its NORMAL processes. Your body also contains ITS OWN antioxidant molecules, which deactivate harmful free radicals. But things like cigarette smoking, pollution, and excessive alcohol consumption can create SO many free radicals that your body has a hard time defusing them on its own.

aap-antifreestop

Antioxidants- What they do
• stabilize those free radicals and can help minimize the damage to your cells
• Help decrease inflammation
• Help maintain the immune system
• Potentially decrease the risk of degenerative diseases

Antioxidants include
• vitamins (such as vitamins C and E
• some minerals (such as selenium)
• flavonoids, which are found in plants
• The best sources of antioxidants are fruits and vegetables

antioxidants

Antioxidants in Shakeology:
• Camu-Camu
• Acerola Cherry
• Bilberry
• Goji berry
• Green Tea
• Luo Han Guo
• Pomegranate
• Rose Hips
• Vitamins A, C, E

 

Resources: http://www.webmd.com/food-recipes/antioxidants-topic-overview

http://www.webmd.com/diet/antioxidants-directory

ACE Health Coaching Textbook

Fact Friday- Omega-3 Fatty Acid

Don’t be scared of the word “fat.”  Fat is essential in our diet for our cells to function properly in our bodies.

I am going to throw some serious science at you guys today!  As always my takeaway message is eat in moderation.  Here try to eat foods high in Omega 3s (list below) and try to minimize Omega 6 rich foods (processed foods, certain oils etc)

What is the Difference?

Omega-3 and Omega-6 are a chemical class called fatty acids.  The # corresponds to which carbon has the first double bond (Start counting from the right, and each point is a carbon)

Omega fatty acids UK

Your body does not produce Omega-3 fatty acids, so you need to obtain them from your diet.  Two crucial ones — EPA and DHA — are primarily found in certain fish. ALA (alpha-linolenic acid) is found in plant sources such as nuts and seeds. Not only does your body need these fatty acids to function, but also they deliver some big health benefits such as lowering the risk of heart disease, depression, dementia, and arthritis.

How do they do this?  They set off signals in our bodies to reduce INFLAMMATION.

Omega-3s curb inflammation in the blood vessels (and the rest of your body), this especially helps your heart.  At high doses they also make abnormal heart rhythms less likely and lower your level of blood fats called triglycerides. Finally, they can slow plaque buildup inside the blood vessels.

Omega 6 vs Omega 3

This may seem like a scary crazy image- but the takeaway message here is Omega 3s set off your metabolic pathway to release anti-inflammatories in your body.  How cool is that?!

Where to Get Omega 3s

When possible, try to get omega-3 fatty acids from foods. Aim to eat fish high in DHA and EPA omega-3 fatty acids two to three times a week.

These include:

  • Anchovies
  • Bluefish
  • Herring
  • Mackerel
  • Salmon (wild has more omega-3s than farmed)
  • Sardines
  • Sturgeon
  • Lake trout
  • Tuna

Good food sources of ALA are:

  • Walnuts
  • Flaxseed and flaxseed oil
  • Canola oil
  • Soybean oil

While foods containing omega-3 fatty acids have health benefits, some — like oils and nuts — can be high in calories. So eat them in moderation.

 

So I threw a lot of complicated stuff at you-  takeaway message….  Live in moderation.  Try to eat foods high in Omega 3s and minimize your intake of processed foods and oils.

Happy Friday!

Any requests?

Orthorexia- Are we TOO obsessed with healthy eating?

The internet is a scary place, and there are a lot of “experts” out there.  I always feel it is important to remember to use common sense, practice moderation, and if you are not sure, ask a qualified professional.

As a chemist I am always so frustrated when people are scared of chemicals.   I think they are just scare of the unknown.   Everything is technically a chemical, and everything has a lethal dose.  Water is a chemical, and you can die if you drink too much of it.   My expertise is more around chemicals in skincare though, not nutritionals.

That being said,  this post is really about moderation as well as a healthy dose of education.

I have not only learned so much since becoming a coach, but I have also had the opportunity to meet some pretty amazing and smart people.   Maureen Flood is a fellow coach and also a nurse practitioner and shared this article on our team page.  I felt it was important to share with you too!

Orthorexia

Definition: A mental health condition wherein an individual restricts their diet based not on the quantity of food, but based on arbitrary rules regarding its quality or characteristics without any medical reason for doing so and to the extent that it causes problems with their physical health or daily physical or social functioning.

Summary of the disorder

Orthorexia was coined as a term in 1997 in a Yoga Journal article by Steven Bratman to describe pathological obsession with healthful eating; he later wrote a book about it (Health Food Junkies: Orthorexia Nervosa: Overcoming the obsession with healthful eating, 2000).

Orthorexia come from the Greek “orthos” or “correct” and “orexi” or “appetite”.

Many people develop this disorder in response to recommendations by healthcare providers, celebrities, or others to restrict their diet (either sensibly or not) in order to treat or prevent a health condition. They are not particularly interested in getting thin, per se, although that may go along with the obsession about eating the right foods or avoiding the wrong ones. These obsessions lead to severe nutritional deficits that endanger the individual’s health as well as social problems because they often isolate themselves from others who disagree with their food choices. The nutritional deficits depend on the individual’s obsessions, but can include protein malnutrition, malabsorption of fat-soluble vitamins (A, D, E, and K), scurvy (Vitamin C deficit), osteopenia and osteomalacia (calcium deficit, Vitamin D deficit), and others.

Key messages

To avoid instigating orthorexia and encourage those who may have the condition to balance their diets, we need to be careful about the types of diets and food messages we promote.

  • There really is no such thing as a “superfood”: all whole foods have a place in a human diet, some in greater quantity than others. When we talk about “superfoods”, we are really just promoting an under-noticed food that has great nutritional qualities, not something that should be in every meal every day. No one can live on kale alone!
  • The best diet for overall health and fitness is a balanced diet that includes sufficient calories drawn from protein, fat, and carbohydrate sources.
  • Vegan and Vegetarian diets can be healthful, provided the person pays attention to getting a balance of those macronutrients.
  • Fad diets do not promote healthful, balanced eating.
  • Our clients should be reminded that they can only achieve maximum fitness levels with appropriate diets to meet the body’s needs for protein, fats, and carbohydrates.
  • We even need healthy fats, because our cells make their cell membranes with them and they carry important vitamins into our bloodstream for use by the body. All things in moderation!

If you are worried about pathological obsessions with food with a client, you may gently suggest that they talk to their healthcare provider about their diet choices, because they could be doing more harm than good.

Resources online

National Eating Disorders Association: https://www.nationaleatingdisorders.org/orthorexia-nervosa

Orthorexia (Dr. Bratman’s page): http://www.orthorexia.com/

Academy of Nutrition and Dietetics: http://www.eatright.org/resource/health/diseases-and-conditions/eating-disorders/orthorexia-an-obsession-with-eating-pure