Posts filed under ‘nutrition’

Fitness Friday: Strengthen Your Core for a Cause

Shortly after I started blogging, I posted about my friend Julie’s daughter Kate. Since then, and after four years of unanswered questions, Kate has been diagnosed with a very rare form of mitochondrial disease.

One of Julie’s friends is organizing a really fun event which will not only kickstart your core work for 2012, but will get your giving self off to a good start to the new year too.

Here’s Brenda’s description and information on how to participate:

If you wish to participate in this event, you are agreeing to complete a side plank and a front plank everyday for a minimum of 30 secs each. You will agree to donate .25 per plank completed. If you miss a day you will agree to donate .50 per plank not completed. All proceeds will go to Mitocanada.As you may or may not know, a friend whom I met throught the Ottawa Triathlon Club (Julie Drury) has a daughter Kate, who has an extremely rare form of mitochondrial disease that has caused many medical conditions, including:
– Global developmental delay
– Profound deafness
– Cyclical vomiting + and hemodynamic instability with episodes of unexplained illness and pain
– Sideroblastic anemia
– Nephrocalcinosis and hypercalciurea
– Chronic constipation
– Immunodeficiency (Hypogammaglobulinemia)
– Post-anesthesia complications
– Spinal syringomyelia (syrinx)
– Pili Torti
What is amazing is that Kate has gone 4 years without a diagnosis. Her diagnosis of mitochondrial disease is recent – though it was always suspected. She is 1 of 9 in the world with this new form of mitochondrial disease. The type she has has yet to be defined and described in the medical literature.

Mitochondrial disease affects 1 in 6000 people. It is not a rare disease, but it is very difficult to recognize and diagnose – and has no known treatment or cure. MitoCanada raises money to provide support to families living with mito, raise funds for research and to raise awareness and knowledge about the disease among physicians and the public.

More information about the organization can be found here:http://www.mitocanada.org/team/

If you wish to sign up, click on this llink: http://tinyurl.com/88fo5by

Put your name down and each week put the total under the specific week. The document will add each week to the next and give you a total to donate. Julie Drury will be asking Mitocanada to put a link up for us to donate to.

Thank you in advance for agreeing to participate. I know that Julie, her family and Mitocanada will value any contribution we give and our core will thank us for making it stronger.

So, are you in? If you complete all the required planks, you are committing to donate $22.50 (3 planks/day x 30 days beginning Jan 2nd). If you complete no planks, you will be on the hook for $45.

I am upping the ante and suggesting that you go for a minute for each plank (even if you have to break it into a two parts).

This Week’s Running Rundown

Travel and a lack of running clothes cramped my running style this week, but I still managed to get in a little more than half my usual kilometers.

Everything is posted in km. For those of you who only do miles, 1 km = .625 mile OR 1 mile = 1.6 km

Saturday – 10 km Christmas Eve run with Elation Run Club

Wednesday –8 km mid-pace run on the treadmill in a very hot workout room in our condo community’s gym. I think I would rather sweat like that outdoors. Uugh!

Friday – 10 km easy run on the beach. I have discovered that the length of the beach and back is 5 km. I cannot verify this, because my Garmin was stolen – boo.

Cross Training

Wednesday: Quick strength training circuit in the gym. One set only… I’m gonna do better than this in the coming weeks.

Have a great week in fitness. I hope you’ll join me in 2012 as I participate in Plank to Plunk Down for MitoCanada.

Oh, and to keep up with my running log, I am posting and logging my runs on DailyMile.com (since I no longer have my Garmin to keep my stats). You can ‘friend’ me and we can share our workouts. My DailyMile.com name is simply Liisa.

Advertisements

December 30, 2011 at 12:55 pm 7 comments

Fitness Friday: Plant-based Whole Foods Diet

I’ve gradually changed my eating habits over the last 6 months. I’ve mentioned before that I’m a long-time vegetarian who occasionally eats fish. As long as I can remember, I have had no taste for meat. In 2000 I stopped eating it outright.

Too much ice cream or cheesy pizza never agreed with me (except my taste buds).

This past year, I noticed how much better I’ve felt when I don’t eat milk products at all.

I’ve also started incorporating tons more vegetables and leafy greens into my diet.

With much education and reading, I would say that I’m now a mostly-plant-based whole foods eater (the mostly being home-made cookies and other delicious baked treats).

Here are some things I’ve learned over the last few months:

  1. I can maintain my energy level on much less food. I do have to monitor calories on long run days because otherwise the next day I will be ravenous!!!!
  2. Milk products are out for me for the long haul. I have eliminated even hidden dairy and it made a huge difference. It’s not life-altering in the short-term, so if someone offers me something and can’t guarantee there are no whey ingredients, I won’t immediately turn it down, but I am so aware now.
  3. I love coffee and it does not make that much of a difference to me so it is worth it.
  4. I love wilted kale salad with sesame seeds and a sesame oil, cider vinegar dressing.
  5. All plant foods in their whole form are made up of 10% protein.
  6. Sunwarrior protein is my favourite protein boost.

Here is a great resource for plant-based whole food recipes or education programs on this type of eating. Here is a great resource for fueling your training on a plant-based diet.

Though I do like animals and I personally do not like the idea of eating them, I am not a veg for ethical reasons. I don’t identify with the dogmatic vegan (read PETA) movement that often eats just as many processed foods as any other typical eater.

This is really about my personal decision to improve my well-being.

My family still eats meat and dairy, but hopefully more fruits and vegetables as a result of my influence. We don’t eat the same food but we eat together. I have read that kids eat what they know. Hopefully having seen, smelled and (sometimes) tasted almost every vegetable variety in the produce aisle will mean that at some point, they will know them too.

This Week’s Running Rundown

Everything is posted in km. For those of you who only do miles, 1 km = .625 mile OR 1 mile = 1.6 km

Saturday – 17 km run – part with group and part on my own

Monday –8 km fun run on the treadmill

Tuesday – 10 km tempo run on the treadmill in the evening; might not have run if I didn’t have the gym membership

Thursday – 12 km run

Cross Training 

Wednesday: Hips focused vinyasa yoga

I’ve got 5 classes left in my yoga class package and 9 days till I leave the country for 6 months. That’s a lot of yoga to fit in.

I hear my family coming in from soccer practice. It is loud and there is whining.

Enjoy the last weekend before Christmas/Hannukah!

December 17, 2011 at 12:21 am 10 comments

Fitness Friday: High Pressure

A few months ago Derek went for his regular annual physical and was told that he had borderline high blood pressure (HBP). This was a little surprising to both of us as we equated HBP with stress and other risk factors that he doesn’t have (or exhibit). WebMD describes the causes of HBP as:

  • Smoking
  • Being overweight or obese
  • Lack of physical activity – he exercises vigorously a minimum of four, if not five or six times per week.
  • Too much alcohol consumption (more than 1 to 2 drinks per day) – he has the occasional 2 drinks at dinner out on the weekend.
  • Stress – according to Derek he does not feel stressed; anyone who knows him would describe him as “laid-back”; we discussed the possibility of subconscious stress.
  • Older age
  • Genetics – can’t do much about this one
  • Family history of high blood pressure – We discovered a big YES on this one
  • Chronic kidney disease
  • Adrenal and thyroid disorders
  • Too much salt in the diet – a good one to attack wholeheartedly
  • White coat syndrome
So, with this information in hand, we went about attacking the salt in his diet (I like salt and have low blood pressure so I wasn’t about to change my diet!):
Biggest sources of hidden sodium in his diet:
  • Salad dressing: Home-made or store-bought
  • Breakfast Cereal: Kashi Go-Lean is guilty
  • Bread – yes, a single slice of bread has 10% of the recommended daily sodium intake
  • Deli meat: not so hidden, but part of his diet before he changed it up
  • Cheese
The big changes:
  • Breakfast now consists of Shredded Wheat, the lone national brand low-sodium cereal, fruit and milk with a cup of tea.
  • Lunch and daytime snacks have now changed from turkey sandwiches and salads with cheese to salads with home-made sodium free dressing, much less cheese, and home-made bread.
  • I bought a bread-maker at Derek’s request (on Kijiji – they are a dime and dozen) and have been experimenting with various recipes. The last one was the biggest hit – I’ll share it in a separate post. It’s not salt-free, as those attempts tasted like cardboard, but it’s much lower in sodium than store-bought bread.
  • Dinner is whatever is on the family menu, but I cook/prepare without adding salt now, and add at the end for myself and/or the boys, if really required.
The doctor also suggested to Derek that he cut back on caffeine from a couple of cups of tea and a few Coke Zeros to one cup of tea. He has made this change.
Six weeks passed
Derek went back to have his blood pressure checked. It was essentially unchanged. Uuugh!
We kept at it, trying to eliminate even more sodium (to about 800 mg per day; try it, it’s hard). He added some additional very low intensity walking to his days as recommended in the literature.
Another six weeks passed
Another appointment; another high/normal reading. Essentially no change. This time the doctor suggests Derek get a home blood pressure monitor like one of these:

Derek started taking daily readings at home. They are normal, a little on the higher end of normal, but in the normal range. He is recording them daily for a month. He has white coat syndrome.

He is still watching his sodium and caffeine intake now that we know he is in the high normal range and has a family history, but we are feeling somewhat relieved.

He still has a follow-up appointment with the doctor to show her his findings. I’m pretty certain she’ll tell him to continue to take periodic, though less frequent readings, and to continue what he’s doing with his lifestyle.

I’m proud of the changes he’s made and the earnestness with which he’s treated this potentially serious condition. Undiagnosed and untreated, high blood pressure is a life-threatening illness.

Now the usual Fitness Friday stuff: This week I tried something new. I noticed that my moods are very cyclical (sound familiar anyone?). I have also noticed that I am in a much better mood on days I run. So, this week was, on my personal calendar, a week that I am often moody. I decided to try running more frequently to see if it made a difference.

It did! Derek even commented last evening that I’ve been in a very good mood this week (he doesn’t even realize it would have been a “traditionally” bad week for my moods).

I’m thinking that running 5 days a week is probably not always going to be possible, or a good thing, but I’m going to try to do it again next month.

Running Rundown

Everything is posted in km. For those of you who only do miles, 1 km = .625 mile OR 1 mile = 1.6 km

Saturday – 14.75 km run – part with group and part on my own

Monday – 6.5 km recovery run

Tuesday – 11.5 km speed run 3 km warm-up; 5 x 2 min fast:1 min acceleration: 4 min rest; cool-down

Wednesday – 5 km easy run

Thursday – 7 km – tempo(ish) run at speeds between 5:07 km/h and 5:25 km/h (that’s why I added the -ish)

Cross Training 

Wednesday: Strength work at home

Friday: Vinyasa yoga

I’ll leave you with that yummy bread recipe I promised:

100% Whole Wheat Sandwich Bread
adapted from Cookie Baker Lynn

Makes three 1.5 lb loaves

3 c lukewarm water (you could substitute milk/almond or coconut milk for half
1 1/2 Tbsp granulated yeast (1 1/2 packets)
1/2 Tbsp sea salt
1/2 c honey
5 Tbsp neutral-flavored oil (I used canola)
6 2/3 c whole wheat flour

1. If making in bread-maker, add ingredients in order specified for your machine. Knead and remove from machine. You could do the whole cycle in here, but I prefer to bake in the oven for three lighter, fluffier loaves rather than one dense one. Remove and proceed to step 4.

2. If mixing by hand, mix the yeast, salt, honey, and oil with the lukewarm water a in a 5-quart bowl or a lidded, not airtight food container.

3. Using a spoon, food processor with dough attachment, or a stand mixer, mix in the whole wheat flour without kneading the mixture.

4. Cover the mixture, and allow it to rest at room temperature until the dough rises and collapses (or flatten on top); approximately 2 to 3 hours.

5. Although the dough can be used after it has risen and collapsed, the authors state that the mixture is easier to handle when it is cold. Refrigerate it in a lidded, not airtight container and use over the next 5 days. After the five days, put the dough in the freezer for up to 1 month. I made one loaf with the fresh dough and it was just fine.

6. On baking day, lightly grease a 9x4x3-inch nonstick loaf pan. Using wet hands, scoop out a 1 1/2-pound (cantaloupe-size) handful of dough. With wet hands, quickly shape the dough into a ball by stretching the surface of the dough around to the bottom on all four sides, rotating the ball a quarter-turn as you go.

6. Drop the loaf into the prepared pan filling it slightly more than half-full.

7. Allow the dough to rest for 1 hour and 40 minutes. Flour and slash the top of the loaf using the tip of a serrated bread knife.

8. Preheat the oven to 350 degrees F (180 degrees C) for 5 minutes, if not using a stone; otherwise, preheat the oven 20 minutes before baking time.

9. Place the loaf on a rack near the center of the oven. Pour 1 cup of hot tap water into the broiler tray and quickly close the oven door. Bake the loaf for 50 to 60 minutes or until deeply browned and firm.

10. Allow to cool completely before slicing in order to cut reasonable sandwich slices.


October 15, 2011 at 9:18 pm Leave a comment

Fitness Friday: The Evolution of the Fad Diet

I wrote a long and rambling post this week.  I couldn’t figure out how to organize my thoughts so I wish you luck in deciphering them.

If I hear about one more diet that is going to help me get “that body I’ve always wanted” by eating “for my body type” or “like my ancestors” or through “intermittent fasting” or by eliminating whole food groups, I’m gonna…

  • scream? What’s the use?
  • laugh? It’s no longer funny.
  • Turn off the TV? Maybe.
  • But still be curious? Probably.

One thing is for certain, I AM going to hear about more fad diets.

A few weeks ago, my family friend Brynn posted an article about a professional tennis player who had adopted a gluten-free diet and rocketed up the ATP ladder. She added a comment on the link that said,

“fat-free, sugar-free, I suppose gluten-free is next.
How about plain, old moderation? Too boring for most people I guess.”

The discussion that ensued was interesting, to say the least.

Brynn is a podiatrist in California who runs STRIDE, a medical practice specializing in foot and ankle health combined with a medical foot spa (where you can be sure the tools are clean and safe!). She is also a mom of two boys the same age as mine and a marathon runner.

With that in mind, here is the (most names changed) discussion from her Facebook page (posted with permission!):

Jane: I’m reading “Why We Get Fat” by Taubes (the same guy who’s been writing about sugar and HFCS), and it’s really eye-opening. Haven’t gotten to the biggest “points” but am suspecting them to be white things: sugar and flour.

Brynn: I don’t eat …-free anything. I eat everything in moderation and I’m not fat.
I think people just like band-wagons (“cleanses”, barefoot running, diets etc) but whatever, it’s just like the placebo effect, and I’m all for the placebo effect, if people think something works, go for it.
Jane, is the book good or is it like “Outliers” and can be summarized into a few sentences or words? (sugar and flour) 😉 And I’m only teasing about the gluten-free thing, I know for you, it’s a necessity, but for many it’s just a fad.

Jane: You are right that GF is a fad-ish diet for folks, and it gets frustrating when one really needs to eat that way … As far as the book goes, an MD I really like and trust recommended it, knowing my nutritional concerns (one child for whom I’ve done everything and is still bigger than most — and one for whom I’ve done everything and still doesn’t eat). I don’t think it can be summed up easily; it’s a drilled-down version of a heavier, more scientific tome that explains thoroughly how the body converts food to energy and fat. So far, I think it’s worth reading … but I’m only 1/3 of the way in and still don’t fully “get” it.

Me (Liisa): Brynn, I’m so with you on this… Specific foods don’t make you fat. It’s been shown over and over again. Lifestyle including food quality and food quantity are the associated factors.

Susie: I couldnt be happier for the GF “fad”. Gives my son a lot more choices. I def agree w u about moderation but I doubt that tennis player was a fattie.

Sally: Totally agree! My motto is “everything in moderation” which I know is boring, but it works.

Cindy: I think saying “what about plain old moderation?” implies that “everything in moderation” works for everyone. When in reality, everyone is different, and if a food is not adding towards one’s well being then why consume it at all? When people discover something in their diet bringing them down—whether it be their athletic performance, their weight, their general energy—and eliminate it towards better health, that SHOULD be celebrated, and if more information is spread about its legitimate benefits, I don’t think that should be called a fad.
Additionally, the fact that more and more gluten sensitive/celiac cases have been coming up has more to do with the additional knowledge and research about gluten and its effects on the health of the human body, not celebrity fad diets…

Me (Liisa): There’s definitely a difference between eliminating foods because of an allergy (gluten-free for celiac) or disease (low-carb for diabetes), but if you’ve lived through the fads of low-fat, low-carb, paleo, gluten-free, plant-based, you start to get diet fatigue and move toward the middle. Oh my! I sound so old.

Sally: For centuries, and across all cultures, food is consumed for many different reasons, one of them being simple enjoyment- that, imo, is why you might sometimes eat something that may not be super beneficial nutritionally speaking, but just because it brings pleasure.

John: I cannot agree more…wait…you don’t mean alcohol, right?

The commenter I identify most with, besides Brynn is “Sally”. She is right. We don’t only eat for fuel, we eat for pleasure and I think it’s important to keep that in mind. That’s why I could never give up my baked treats.

Like Brynn, I agree that the diet-du-jour is usually based on the current zeitgeist. Right now it really seems like among the physically active, there are two separate camps who are on either side of the spectrum: the paleo/low-ish carb group who eat like cavemen (think meat, nuts, berries, roots) and the plant-based diet group who avoid all animal products.

When this Facebook discussion took place, I was definitely closer to the plant-based group since I just don’t like meat (and never have – there was a veal incident at age 12 that really put me over the edge, but that’s another story for another post).

But remember how Brynn mentioned “cleanses/detoxes” as fads in the above thread? I hate those terms. To detox, is to remove toxic substances from our body. When you ask someone what they are detoxing from, they will often tell you “toxins”, but they can’t identify what they are or why their body’s natural filtering system has not been successful in removing them. However, they will gladly consume a tea made from a cocktail of unfamiliar herbs with unfamiliar properties.

And I really dislike the term “cleanse”. To me, it implies that we are unclean when we consume foods that are not on “the cleanse”, BUT, and this is a big BUT, I do believe in the principle of some cleanses.

In fact, after all my recent tummy troubles, I turned to Donna and Deb and spent a week eliminating inflammatory foods (for me mostly: coffee, diet cola, sugar, dairy, wheat/gluten) from my diet and then a week slowly re-introducing them one at a time to see how I felt with each.

If that’s “a cleanse” then fine, I did a cleanse, and I suppose I believe in the process, though I still can’t stomach the term “cleanse” (sorry Donna!). The results were interesting for me but the changes were more about food preparation and organization in our family than anything else. Derek is really enjoying the fruits (and there are lots of fruits) of the process as he is enjoying hearty and abundant salads every day for lunch and a fridge stocked to the brim with produce.

I now feel like I know how my body reacts to some of those foods, and I know a little more about what makes me feel most vibrant and healthy, but I can assure you, I will gladly feel a little less than great for an amazing cheese plate, a buttery home-made chocolate chip cookie or a scoop of gelato.

So what’s the point of this post? I don’t know, but here are some take-aways:

Liisa Says:

  • Eat what makes you feel good AND what you like
  • Get to know your body
  • Eat less (even just a little less) if you’re over your ideal healthy weight (as determined by a scientifically validated measure)
  • Denial and procrastination are your worst enemies (I tell Derek this weekly)
  • Avoid pretty faces selling you books on morning shows especially if they have “simple tips” or alliterations
  • Indulge for pleasure once in a while
  • Random bloggers (like me) are not experts so take their advice and experience with a grain of salt!!!

THE END of the rambling. I (nervously) await your comments. Now the usual Fitness Friday stuff:

Running Rundown

Everything is posted in km. For those of you who only do miles, 1 km = .625 mile OR 1 mile = 1.6 km

Sunday – 10 km run – 5k race (read about it here) and 5k slow cool-down on my own

Tuesday – 9 km run with speed class. The workout was a 3 km warm-up followed by strides and 7 very steep short(ish) hill repeats. I did 4. My whole philosophy on training for this next half-marathon is “less is more”, so I went with my gut and my coach’s advice and didn’t push it so soon after a race. We finished with a 3 km cool-down.

Thursday –10 km run in the humidity. 2 km warm-up; 6 km tempo (avg pace 5:02 min/km); 2 km cool-down. I was planning on trying my heart rate monitor for the first time. I wore it, but it didn’t record. Next time…

Friday – planned 14 km long slow run this evening with Jenn instead of the usual Saturday morning.

Cross Training (I’ve decided to change the title from the previous “Strength Training Stats”)

Wednesay: Push-ups and core work on my own for maintenance during this lazy cross training week

Friday: Greco Lean and Fit class with Derek

June 24, 2011 at 2:25 am 8 comments

Sweet Tooth Gets a (Healthy) Treat

Inspiration for this post came from Raise Healthy Eaters Parents of Picky Eaters Unite series.

I have written before about my Lil C’s sweet tooth and my efforts to curb it.

While my efforts have lowered his expectation of frequent sweets, they have done nothing to change his love for them.

So, in the spirit of “if you can’t beat ’em, join ’em”, I made Lil C a “treat”. I successfully made this once before and decided this would be a good after school snack this week.

This is Katie's photo - the chips in mine were chopped finely rather than big like her's

These are adapted (to make them nut-free) from Chocolate-Covered Katie’s recipe:

Chocolate Chip Cookie Dough Balls

Makes about 9 small balls. You can easily double, triple or even quadruple this recipe.

Ingredients:

80 g Medjool dates (about 2/3 cup or 5 dates)

30 g raw sunflower seeds (about 2 tablespoons)

handful of old-fashioned oats (about 1/4 cup)

7 g chocolate chips (about 8-10)

Directions:

Blend dates (pitted) and sunflower seeds in food processor until it becomes a paste. Add in oats and chocolate chips and pulse a few times.

Remove “dough” from the food processor and shape into balls.

Voila! They taste just like little balls of chocolate chip cookie dough but they are made with lots of delicious and nutritious stuff.

Nutrition Facts:

67 calories 11 g of carbs 3 g of fat 2 g of protein

March 30, 2011 at 4:46 am 4 comments

Fitness Friday: Refueling My Twitchy Tired Muscles

Today my legs feel like tired lead-filled tree stumps attached to my upper body. Last night my right quad (near my knee) had a pulse rate of about 90 beats per minute (twitching!). I applied heat because it felt good. I don’t know if that is what I should be doing. This is the first week my legs feel this tired.

This morning Matt (trainer) asked if I was refueling properly after my runs. Normally, the answer is a resounding YES. I am careful to eat or drink something with a ratio of approx 3:1 carbs:protein after all runs. Yesterday though, after my tempo run, the answer was a big fat NO. I had to take Derek somewhere so I ran home, showered, drank some water, and drove for 45 minutes (note the absence of any type of stretching). I then had a Tim Horton’s coffee with a 1/4 hot chocolate and didn’t eat for another hour and a half or so, which would have been 3 hours after the end of my run.

Perhaps, this has something to do with my 500 lb legs today. Or perhaps not. But I’m going to try not to let that happen again.

Any runners/athletes have any thoughts on this?

As you ponder that, I will share with you a recipe for a DELICIOUS protein shake my friend LK shared with me over the weekend. I tried out a variation of her recipe this morning, so I’ll give you both here. They include an ingredient I had never used before, coconut flour (buy it at your health food store; in Ottawa I got mine at Natural Food Pantry – brand is Bob’s Red Mill)

LK’s New Favourite Morning Shake

1 scoop chocolate whey protein

1 tbsp coconut flour
1 tbsp milled flaxseed
1 tsp chia or salba
1 tsp cocoa powder

Water to taste; shake or blend and enjoy.

LV’s Variation on LK’s Favourite Shake

1 scoop chocolate whey protein

1 tbsp coconut flour
1 tbsp sunflower seed butter
1 tsp cocoa powder

6 ice cubes

Water to taste; blend and enjoy.

The coconut flour adds a thickness and richness which makes this delish! I will be drinking this on a regular basis for the next while.

Running Rundown

Everything is posted in km. For those of you who only do miles, 1 km = .625 mile OR 1 mile = 1.6 km

Saturday – 19.5 km run – ran just over 2 km warm-up, then 16 km with Elation Run Club and then home (to shower quickly and catch a plane for some fun in Toronto).  There were a few hills on our run. I don’t like hills.

Monday – 6 km easy run in the snow home from Greco studio 5:30/km pace.

Tuesday – 10 km speed run. Just started a “learn to run faster” class at the Elation Centre. I think the group thing will make me go fast even on days when I feel like slacking a bit. 2 km warm-up. 300 m fast/2 min jog/600 m fast- 3 min jog/900 m fast – 4 min jog and then repeat the whole thing once more. Slow cool-down run back to the studio.  I don’t usually run in the evening. It felt different. I thought I would have a hard time falling asleep afterwards, but I actually couldn’t keep my eyes open and fell asleep before 10pm (run ended at 8 pm)

Thursday – 11 km tempo run. I did this first thing in the morning so it took me awhile to get warmed up. 2.5 km warm-up at 5:40/km; 5 km @ 5:07 (ish)/km; rest of 11 km at 5:30/km

Strength Training Stats

Monday: Greco Lean and Fit class

Friday: Upper body and core with my trainer. My legs are tired. I wanted to rest them completely today.

We’ve got lots of kid fun planned including dinner at restaurant of their choice, movie tomorrow afternoon, dinner at friend’s place tomorrow night and Sugar Bush with a gaggle (my friend’s word for them; I like it) of little boys on Sunday morning!

I hope I survive – must get to bed early tonight. Long run in the morning.

Have a great weekend!

March 25, 2011 at 4:21 pm 3 comments

Nutrition Tidbits: Coffee is Good for You (and Me) and More

A couple of interesting facts I gleaned from my weekend and early Monday morning reading. I’ll save the best for first:

1) A Swedish study associates coffee drinking with a decreased risk of stroke in women. Oh yeah! I don’t usually like to take one study out of its body of evidence, but this one is speaking directly to me. Over the last year I have really come to cherish my coffee. I love my Nespresso machine at home and my Bridgehead coffee when I’m looking for a change of scenery.

If you’re looking for a lay person’s interpretation of the study check out this article from the Washington Post. As the article states, if you’re not a coffee drinker now, you don’t need to run out to the coffee shop this minute. At this point, researchers have just discovered a lower risk of stroke in coffee drinkers with no defined causal link.

I’m going to enjoy a sip of my second cup this minute – aaahhh…

2) I read a fabulous blog about kids’ nutrition called Raise Healthy Eaters written by Maryann Tomovich Jacobsen, MS, RD, a registered dietitian and parent. In her post today, she listed five myths about children’s nutrition. I consider myself fairly well-versed or at least aware when it comes to nutrition but do you know, I believed, at least to some degree, three of the five myths listed? Check it out and see what you know about these myths. While you’re there, also take a peek at her series on Managing Sweets. I’m trying to gradually implement many of her suggestions with Lil C.

Now, to finish that cup of coffee…

March 21, 2011 at 2:38 pm 4 comments

Older Posts


My Tweets

Feeds

Categories

Archives

Enter your email address to subscribe to this blog and receive notifications of new posts by email.

Join 367 other followers