September 17th, 2014

WIAW on the Reset Challenge

So, I meant to do a better job of sharing my eats from the Reset Challenge on Instagram or on here, and it just hasn’t happened.  Caring for a new baby is all-encompassing!  But I did my best yesterday to capture my day for wiaw.

We’re just about half way through and it’s going pretty well. I’m eating way too many nuts and spoonfuls of nut butter per day, but at least it doesn’t leave me feeling gross like overdoing the sugar does. The ladies on the Facebook page have shared some awesome recipes and are really supporting each other- I love it!

I almost always start my day with a banana and a few scoops of almond butter.  This has been my go-to pre workout snack, and is still my favorite.

sep 16 wiaw morning

It was a rainy day yesterday so I stayed inside and did a Jillian’s dvd in the basement. Breakfast part one yesterday was two eggs (plus half of my daughter’s leftover eggs) and pear.

Part two was muesli in almond milk with a scoop of protein powder (plus seconds – I was hungry!)

sep 16 bfast

Leftovers are easiest for lunch.  I topped rice and arugula with chicken-avocado salad, roasted brussel sprouts, carrots, feta and olives.

sept 16 wiaw

And followed it up with a peach. And some pecans and raisins. And some tea.  Finally my belly was satisfied.

Pecans and raisins

After L got home from preschool, we had another snack: apples and peaches with cinnamon.

Apples and peaches with cinnamon

And then we started on dinner.  Thanks to Lindsay and Sizzlefish, a package of fish arrived at our door last week! Sizzlefish package

 

We pulled out the rainbow trout and used this Cilantro Lime Taco recipe to make delicious tacos.  I could eat these every night! Mine were over rice… I’m staying strong with the no wheat, no corn part of the challenge.

sep 16 wiaw

We also made kale chips from the kale growing in our garden.  These helped to replace the tortilla chips for me… I wanted something crispy and salty, too!

sep 16 kale chips

My post dinner treat were two of these date-nut balls.

Carob Cashew Apricote Bites

A few hours later, I finished the night with a smoothie.  I am still eating constantly- the breast feeding hunger has not leveled off yet!

What’s your favorite salty snack?

For those of you on the reset, how is it going?

 

September 15th, 2014

5 Ways to Counter Inflammation from Running

Hope you all had a great weekend!

I want to continue to dig deeper into the 7 Reasons Runners Struggle to Lose Weight. So far, we talked about how sleep can affect our cravings, weight and running performance.  Today let’s look at inflammation in the body.

One of the reasons some runners struggle to lose extra weight is because our bodies can interpret distance running as stress, leading to raised cortisol levels.  This causes the body to want to store fat, especially in the belly, and causes inflammation.

A study in Psychoneuro-endocrinology found that endurance athletes have long-term high cortisol levels in their body, correlated with their higher training volumes.

The Journal of Sports Sciences also found that long periods of aerobic exercise can increase oxidative stress, leading to chronic inflammation in the body. Inflammation is the root of many of our preventable and prevalent diseases including heart disease, cancer, diabetes, alzheimers, depression, and so on.

5 ways to counter inflammation from running

If this concerns you (and I think it should!) here are 5 ways to counter inflammation, particularly for athletes:

1) Bromelain: Bromelain is a proteolytic enzyme that reduces inflammation.  It is found in foods like pineapple, or can be taken as a supplement like this one (500 mg, 3x a day)

2) Omega 3 fatty acids: These are one of the most powerful anti-inflammtory substances we know of and are found in fatty fish like salmon, or in walnuts, flax, grass-fed beef/butter and chia or hemp seeds.  If you don’t eat these foods regularly, add a high quality Fish Oil Supplement
(1,000 mg daily) to naturally reduce inflammation.

3) L-Glutamine: This is an excellent supplement to help prevent the catabolism of muscles, and it is also great for boosting metabolism and reducing cravings. (I like this one).

4) Turmeric or Ginger: These spices have powerful anti-inflammatory and anti-oxidation effects on the body and can be consumed daily.  They can also be taken in supplement form.  Here’s one that combines bromelain and turmeric.

5) Deep Belly Breathing: Shifting your breathing from short, chest breaths to deep belly breaths even for a few minutes a day will switch your body into the para-sympathetic mode and relax your system from the ‘fight and flight’ mode that we are most often in, naturally reducing stress and inflammation.  I recommend Dr Weil’s 4-7-8 breathing technique.

If you’re hooked on distance running (guilty!) you don’t have to stop.  But it is important to make sure you are repairing muscles and recovering well with anti-inflammatory foods and supplements.

(PS- Inflammation is an issue for everyone… non-runners should also aim to eat an anti-inflammatory diet for optimal health!)

Do you take any of these supplements or aim to get them in your diet?

Have you used deep breathing to relax or destress?

September 14th, 2014

Workouts and Meal plan

What a beautiful, cool weekend here! Such a contrast to the 90 degrees last Saturday. Are you having similar weather? I was actually chilly at my 4 year old’s soccer game yesterday!

I’m going to keep this quick today… first up, workouts:

Sunday: 35 minute spin intervals + 15 minute upper body weights at the [...]

September 12th, 2014

Back at the track

It’s Friday! Hope you’re enjoying it. I actually have a long day of solo parenting ahead of me so I’m crossing my fingers all goes well and that my patience stretches farther than I expect it to.

Two weeks from tomorrow I’m running in my first post-baby 5k. It’s a small, local race and [...]

September 10th, 2014

A day in Life with a six week old and 4 year old

Baby J hit six weeks on Monday- can you believe it?

Me neither.

Here’s a glimpse at our life these days plus wiaw – how I fit in workouts, blogging, coaching, etc. I guess the day technically starts at midnight so here we go:

12 pm- Feed baby

3:30 am- Feed baby

6:30 [...]

September 8th, 2014

Running with my four year old

For the last few months (or more), my 4 yo has been asking to do a kids race. I tried to find a local one in the spring (no luck) but finally registered for two this fall… one as part of the 5k I’m doing, and the other after my half marathon in November. Pretty [...]

September 7th, 2014

A special day + workouts and eats

Good morning!

Somehow this snuck up on me (life with a newborn will do that, I guess) – but it’s my birthday today! It’s going to be a busy one as we have a special kick off Sunday School breakfast at church and a play date with L’s new class in the afternoon. We got [...]

September 6th, 2014

Let's have coffee

Good morning!

I’m joining Jill’s coffee date link up this morning. And this time, I might actually be drinking some coffee. Baby girl is a bit unpredictable with her sleep these days!

I’d love to hear what’s going on with you first, but since this isn’t a two way conversation I guess I’ll start.

[...]

September 4th, 2014

My Fall Training Schedule

With Labor Day behind us, I guess summer is officially over. Can you believe it?

I have mixed feelings. I absolutely love the warmer weather and long days. But I’m also thankful to be past the one month baby mark and starting hopefully through the worst of the sleep deprivation and baby unpredictability.

In terms [...]

September 2nd, 2014

3 Common Beginner Running Mistakes

Hope you all had a great holiday weekend! At the last minute, we invited friends over and fired up the grill. Tonight more friends are coming and spending the night- the perfect way to wrap up the lazy days of summer!

Everything starts up after Labor Day around here, so this is the first week [...]

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