A Holiday Survival Guide

The Christmas tree is lit, "All I Want for Christmas" seems to be on repeat on the radio, and you're starting to dread the arrival of your January credit card bill. Not to mention tasty temptations like Christmas cookies, candies and egg nog are out in abundance!   To quote my favorite holiday movie, Christmas Vacation..."It's the holidays, and we're all in misery!"

I feel the holidays should be spent with family and friends sharing in the Christmas spirit...not worrying about money, presents and holiday weight gain!  Research shows that average weight gain over the holiday season is around 1-2 pounds for a normal weight person.  For overweight and obese people, holiday weight gain tends to be a little more, up to about 5 pounds.  While fear of weight gain tends to be dramatized and 1-2 or even 5 pounds may not seem like a lot, over several years these pounds add up to an unhealthy weight and increase risk for conditions like diabetes and heart disease.  As with most things, the best thing we can do is to be prepared and have a plan to combat this dreaded weight gain!

Check out my top 5 tips for enjoying holiday parties and events while maintaining a healthy weight:

1.  Just Say No! When your hostess with the mostess offers seconds, don't feel guilted into taking them!  Simply compliment her (or him) on how delicious everything was and how much you enjoyed it.  Also saying no to a few parties or events throughout the month is a surefire way to minimize stress and avoid holiday burnout.  

2. BYO...Healthy options! If you are always underwhelmed by the number healthy side dishes available at a party, bring your own.  This is the smartest way to ensure you can make healthy choices and stay on track with your eating.  It could be as simple as a veggie platter or fruit salad and has the added benefit of making you look like an extremely thoughtful guest!  

3. Be smart about your surroundings.   Standing right next to the buffet or snack table will inevitably lead to mindless snacking.  Focus less on food and more on socializing with family, friends or coworkers by engaging in conversation.  Set yourself up for success by choosing smaller appetizer plates over larger dinner plates.  Decide ahead of time which of your favorite foods are "worth" indulging in and treat yourself to small portions.

4. Eat as you would on any other day.  One of the biggest mistakes people make is to not eat all day in order to save calories for later.  While this sounds like it could work, going to a holiday party feeling ravenous can quickly lead to overeating.  Follow your usual eating pattern and make sure to have a protein-rich meal prior to party-time!

5. Keep (or start) moving!  Schedule exercise in around your holiday parties and events.  There's no need to wait for New Year's Resolutions to get active.  Planning your exercise in advance will prevent you from falling off track during the hectic holiday season.  Enlist a friend or co-worker to help you stick to your commitments!


And one bonus tip:

1. Move on!  If you indulge (or overindulge) this holiday season, acknowledge it and get over it.  There's no reason to beat yourself up or continue to sabotage your eating by dwelling on it.  I always like the analogy of getting a flat tire.  If you're driving along and get a flat, you wouldn't get out of the car and slash the other 3 good tires, right?  No! You fix the one problem tire and get back out on the road! 

Here's to a HEALTHY and Happy Holiday season!

Fueling 101: The Before

As a runner, I find myself talking, thinking and reading about running a lot.  Runners as a bunch are pretty crazy.  We get up before the sun to "squeeze in" a quick 5 miles (or more) before work.  We're way too comfortable using porta-pottys and forget what it's like to have all 10 toenails.  We run in 100 degrees, 90 percent humidity, through blizzards and downpours...and we love it.  

In addition to talking running, I love talking nutrition.  However, I often find that nutrition and fueling can fall by the wayside for runners who dedicate so much time and energy to training with speed work, cross-training and long runs.  Some runners may not realize how important nutrition is.  Others might just find it completely overwhelming.  How much should you be eating? And when?  Not to mention how confusing fueling during workouts can be with the number of sports nutrition products out there! Bars, beans, sports drinks, gels, Gu, oh my!

Don't freak out just yet! Whether your goal is to just finish, set a new PR or avoid hitting "the wall", I'm here to tell you that it is possible to figure out what and how much fuel you need!  Optional nutrition before, during and after your runs is so essential for successful training, racing and recovery.

It's very important to keep in mind is how individualized nutrition and fueling is.  Runners love to share their experiences and advice, but remember that what works for your best friend/neighbor/trainer/mom may not work for you.  We all have different needs, preferences and GI tracts.  Which is also why it's important to practice your nutrition plan many times and adjust as needed!  

So let's start out with some basic sports nutrition for before exercise:

• Strive to drink half your body weight in ounces daily for adequate hydration.  Every person is different, so forget the 8-glasses a day plan! A 150-lb runner should be consuming 75 ounces, or about 9 cups of water.  Check your urine throughout the day to assess your hydration status.  [Hint: dark yellow=bad!] 
• Hydrate before runs with 12-16 ounces of water or sports drink
• Consume a carbohydrate rich meal (ideally 3-4 hours prior to exercise) that is also low in fat & fiber.  Examples include cereals, english muffins, bagels, bananas, and energy bars.  [If you're already getting up at 4 a.m. for a race, it may be unrealistic to wake up at midnight for breakfast.  If that's the case, you may consider adding more carbohydrates as a late night snack the night before and consuming a smaller "breakfast" 45-60 minutes prior to exercise.  If you struggle with eating solid food before exercise, starting out with sports drinks might be the way to go.]
• For long runs or on race day, don't forget to add some protein! Eggs, 1-2 Tbsp of peanut butter, cottage cheese or yogurt are all great choices.

What questions or problems do you run into when it comes to eating prior to exercise, long runs or races???  For information and recommendations during and after exercise, stay tuned!!!

References

SCAN Dietetic Practice Group of the Academy of Nutrition and Dietetics (http://www.scandpg.org/)

Nancy Clark's Sports Nutrition Guidebook, 4th edition, 2008

Give Me Something Good to Eat

With Halloween just around the corner, it seems like bags of candy and chocolate are everywhere you look.  A celebration originally intended to honor the souls of the dead has become completely centered on candy corn and "fun size" candy bars.  Talk about scary!

Now I'm a big chocolate fan myself (especially dark chocolate!) and I definitely believe that sweet treats do have a place in a healthy lifestyle.  Still every year I find myself frustrated by the overindulgence that occurs around Halloween and other holidays.  Being surrounded by empty calories is just not a good way to set ourselves up to make healthy choices.  Don't get me wrong, I'm not campaigning to end trick-or-treating or anything crazy like that.  I love dressing up in costumes and trick-or-treating, but I think we need to make adjustments to the messages (and the treats) we're giving to kids today.  When I was little, we always wanted to just skip the houses we knew to give out apples, popcorn or toothbrushes, but maybe those people were onto something!  Of course those are dietitian approved choices, but it doesn't even need to be that "extreme"! There are plenty of snack options that can satisfy a sweet tooth without breaking the nutritional bank.

  Green Halloween is one of many awesome programs working on changing our approach to Halloween.  It's gaining serious momentum and inspiring people to think "outside the candy-box®".  I absolutely love the idea of making Halloween healthier, safer and easier on the environment!  

Some of the well-known companies involved with the Green Halloween movement include Honest Tea, Stretch Island Fruit Co., Plum Kids, Cascadian Farms and (my favorite) Lara Bars!  In fact, Lara Bars is hosting a sweepstakes to giveaway 100 LARABAR minis, which are a great healthy option for trick-or-treaters! (Hurry, though...it ends at 11:59pm tonight!)

So before you stock up on giant bags of (expensive) Halloween candy, consider giving out something GOOD to eat this year!

Have a Happy and Healthy Halloween! 

My Sunday Runday

 Today was awesome.  So awesome I feel like writing about it.  After skipping my runs earlier in the week due to that silly head cold, I was more than ready to get in some mileage this morning.

Before I write about my stellar run, let me quickly say how proud I am of my dad!  This morning he ran the Heads Up Half Marathon in Concord, NH...finishing in 2:04:45! Way to go Dad! Looks like I'm going to have to pick up my pace to stay with him during the Staten Island Half next month! 

And now, back to me. :)

My alarm went off at 6:45am and I spent a few minutes trying to convince Rocky to spoon with me.  He wasn't having it, so I got up and had oatmeal with peanut butter and a big glass of water. I strapped on my fuel belt and Asics and headed out.  

The weather was absolutely perfect: mid-60s and sunny.

To get 12 miles in, my plan was to run down to Queensboro plaza, over the bridge, add 1.5 miles in Central Park and turn around and run back.  

I'm not exactly sure what's going on with the QB Bridge construction, but half of the bike path is torn up and with the storms this weekend, it was a puddly (not a word...) mess.  I quickly decided to scrap my original run plan.  

I knew I could easily add 6ish miles in Central Park and hop on the subway back to Astoria.  As soon as I crossed over 5th Ave, I got excited about my new plan.  I've run a few races in CP but rarely get over there for training.  

In a city where everyone is always in a big stinkin hurry, it's really nice to slow down and take in the beautiful sights and sounds of Central Park.  So I did.

I ran infamous Cat Hill.

And around the Jacqueline Kennedy Onassis Reservoir.  Twice.  Smiling the whole way. I really got distracted by the beauty of this city and it was awesome.

When I finally snapped out of my happy place, I finished the last few miles on the Bridle Path. 12 miles at 10:16 pace.  Other than a tight quad and achy hip, I felt great on this run.  

After my run, it was time for weekly grocery shopping.  And football.  And of course an afternoon nap!

Finally, after some studying and more football, I cracked a Dogfish Head Punkin Ale.  It's the perfect taste-of-fall beer and is a great ending to my awesome day!

National Running Day

If you're a runner (and probably even if you aren't) I don't need to tell you that today, June 6 is National Running Day.  How fabulous! A whole made up holiday to celebrate running! 

I spend plenty of time running and thinking/talking about running.  Today is definitely just another day to reflect on why we run, how it makes us feel and what keeps us coming back for more! 

Running has been a part of my life for as long as I can remember.  Don't get me wrong, I wasn't was out running 5ks in my diapers and I was never on the track team.  I grew up watching my amazing father finish countless 5k & 10k races, a handful of marathons and most recently a few Goofy Challenge races (a half marathon followed by a full the next day).  Throughout my life, I've watched and cheered my dad as he humbly runs race after race, without much complaint and never seeking recognition.  He would finish his training runs so early in the morning that if I didn't see those New Balances by the door, I would never have known he'd been gone.  Needless to say, he's the reason I started running and continues to be my inspiration.  Without even knowing it, he has taught me so many life lessons through running.  Now as I'm getting older, there's not much I enjoy more than running with my dad.  

We don't need to go fast, we just run.  

I continue run because it makes me happy.  There is never a time when I don't feel better after a run than I did before it.  Running is my outlet.  Nothing relieves my stress like a good run. It makes me physically and mentally better in so many ways. 

running=happiness.

I only hope that I can continue to  follow in my dad's footsteps (pun intended) and run for years and years to come! 

Now you tell me...

Why do YOU run? Did you get a chance to get out there for a run to celebrate this "holiday"?! 

If not, there's still a few hours left in the day! ;) Lace up those shoes and get out there! 

10 Days and Counting

First, let me say Happy Registered Dietitian Day! March is National Nutrition Month and today is the day to celebrate nutrition professionals.  Let's all hope that next year on this day someone will be wishing ME a Happy R.D. Day! :)


So it's officially 10 days until my half-marathon.  Most people in NYC are buzzing about the NYRR NYC Half-Marathon coming up this Sunday.  And although I do eventually want to run that race (the course just seems SO cool, starting in the park then hitting up Times Square sans the tourist mess!), I'm so relieved I registered for the 13.1 Series Queens Half instead.  It just seems not as big, not as much pressure.  In reality, I'm the only one putting pressure on myself, but even just the fact that my race is in Queens seems less intimidating.

10 days until we meet again, Unisphere.

Don't get me wrong-I'm super excited to run this race.  I can't predict how I'll feel that day, but I'm going to do my best to just run smart and ENJOY the run.  I do have a certain goal time in mind, but in all honesty my goal is to run the entire time. And to not be injured at the end or the days to follow! Earlier in my training, I revised my plan to ward off injury.  I cut back my weekly runs to just 3-4 days, allowing 2-3 days for cross-training like yoga or cycling.  Oh and let's not forget the day (sometimes two) of rest! 

My training last week.

Training has definitely not been easy.  It takes a lot of time and a lot of physical energy.  But lately, I've been concentrating on the mental side of it.  During my long runs, I use the miles where I'm struggling to talk to myself.  I repeat mantras like "one foot in front of the other" and "I run because I can".  I might look crazy, but I don't care.  It helps.  And as much as I hate to admit it, yoga has been helping a lot.  The stretching and sweating does wonders for me after hard run days.  Also, I'm starting to get better at this whole breathing thing.  You'd think I'd have that down by now since I've been doing it my whole life.  What has been most helpful is picturing my breaths.  I like tying my biology knowledge into it, so I picture the breath bringing oxygen into my blood and distributing it to all of my muscles.  Weird, I know.  But it works for me. 

What do you do to stay mentally strong during training/racing? Any tips or suggestions for me?

Lentil Loaf Recipe

Yesterday, after my 10 mile run to Manhattan and back, I got cookin! I made the lentil loaf I've been meaning to make for some time now.  What's a lentil loaf, you ask? Well, it's just a Meatloaf made with lentils instead of beef.  ;)

As I usually do, I searched around the internet for recipe ideas and then made up my own. It's delicious, super healthy, SO easy to make and inexpensive! What's not to love? 


So here's my recipe (makes 2 loaves):


Ingredients:
2 cups cooked lentils
1/2 large onion, chopped
2 gloves garlic, chopped
1 bag frozen mixed vegetables 
1 can peas, rinsed
1 sleeve whole wheat saltine crackers
2-3 Tablespoons Applesauce
1/2 cup ketchup
Salt & pepper to taste


1. Combine cooked lentils, onion, garlic, vegetables, and peas in a large bowl.  Mix (mash) together until well combined.
2. Stir in crackers and applesauce.
3. Season with salt & pepper.
4. Pack into loaf pan, top with ketchup as desired.
5. Bake in oven at 350F for approx. 45 minutes.  


That's it! So easy and yummy-enjoy!

I Ran to Manhattan

After a beautiful 9 hours of sleep last night, I was ready for the 10 miles on my training schedule today.  My half-marathon is 2 weeks away and I can't wait! So after a big breakfast of yogurt, blackberries & granola, I got set for my "long" run.  It's a little windy and chilly out, so I layered up with an Under Armour turtleneck, light zip up jacket, running tights and an earwarmer.  And let's not forget proper hydration:

Rocky kindly loaded up my fuel belt with one bottle grape of Gatorade, one water bottle and one Vanilla Bean Gu.  And since I can't fathom running 10 miles in Astoria, I planned to run over in Manhattan.  At first, I thought I'd run the mile to the subway and take it over to Central Park for a few loops.  But then my pretty cousin friend suggested I run the Queensboro Bridge into the city.  Great idea, Cuz! 

As those who have run the ING NYC Marathon are well aware, the QB bridge is a pretty steady uphill climb to the middle and then back down to 59th Street/2nd Ave.  I ran the 3.5 miles down to Queensboro Plaza and got started...

Starting out at QB Plaza

It was pretty windy up there, with some scary views down (I'm terrified of heights), but it was also beautiful.  It's an awesome feeling to run from one borough to another!

the lovely East River

I covered just over 10 miles running down to QB Plaza, across the bridge, almost to Central Park and back.  Below is a screenshot of my route.  I have no idea what the GPS was doing over in Manhattan, because it definitely looks like I was drunk.  (Promise, I wasn't. Remember, I haven't had a drink since January 1st!)

My legs felt pretty strong throughout the run, and I tried to go slow (I ended up averaging a 10:13 pace).  I took the Gu around mile 6 coming back over the bridge, which was a perfect timing, because it really helped me through the last few miles.   

When I got back home, I enjoyed a delicious post-run chocolate milk for recovery. A nice little reward for my efforts!

Yum! If only it was a Smuttynose instead ;)

Now I'm off to stretch and make a Lentil Loaf [recipe and post to follow soon! :)] 

Happy weekend everyone! 

9 Miles & 2 Scraped Knees

Severe wind warning? Maybe I should've taken this as a sign to not run today.  

But I didn't.  I have skipped too many runs the past two weeks because I've been exhausted from my internship, so I knew I had to get this long run in.  I'm getting pretty bored with my runs around Astoria park and fed up with the stop lights when I venture further into Astoria.  So after adding a new RockMyRun mix onto the iPhone, I drove over to Flushing Meadows Corona Park.  AKA where I'll be completing my first half-marathon!

I've only ever driven by Flushing Meadows park, so I really had no idea where I was going to run.  Which is why my 9 miles ended up looking like this:

what a mess..

I parked near the Queens Theater and decided to just explore the park. There's a lot of stuff to see and do (botanical garden, soccer fields, skate park, lakes, etc) so I had plenty to look at.  Which is probably why, around mile 1, I bit it. HARD.  I'd like to say it was the wind that knocked me over, but it was just me-not paying attention to my surroundings.  Some parts of the concrete path were buckled and cracked, and I tripped.  Maybe I'm too excited for baseball season, because I did a sweet head first slide...leaving me with 2 scraped knees and a bruised ego.

After peeling myself off the concrete and assuring the sweet old man behind me I was fine, I decided to keep going.  I was determined to get this damn run in!  Over the next 8 miles, I did my best to ignore the throbbing pain in my knees by playing tourist in my own city and checking out the sites (while being careful to watch my steps!).

USTA Billie Jean National Tennis Center

I've heard some pretty cool people play tennis here sometimes.  I've played tennis a few times. I even own a racket.  But I stink.  So I'll leave it up to the professionals.

Oh, heyyy Unisphere.

The Unisphere, a symbol of peace built for the 1964 World's Fair(see how much you can learn during a run...), is probably the coolest thing at Flushing Meadows-Corona Park.  It's giant and shiny and I can't wait to see it again after I run 13.1 miles!

Even with my falling mishap, I finished my very slow 9 miles in about 1 hr 35 minutes (~10:30 pace).  I wore my fuel belt, taking in a total of 24 oz of fluid-2 bottles of water and 1 bottle of Gatorade.  I also took a Vanilla Bean Gu around mile 5.  

All in all, a good long run for me.  My knees are hurting of course, but now I'm all cleaned up and bandaged, looking forward to yoga and an Oscar party tomorrow!

Happy weekend to you all!

Take Me Out to the Ballgame!

Buy me some peanuts and crackerjacks...and fresh fruit?  It's officially baseball season again, and as the New York Yankees begin their quest for the 28th World Championship, I figured I'd weigh in on the food options available to fans at Yankee Stadium.  To my pleasant surprise, the stadium has introduced Melissa's Farmer's Market, offering fresh fruits and vegetables including apples, pears, bananas and carrots!  They costs a little more than at most NYC fruit stands, but cheap in comparison to the other food options (especially when it comes to the nutritional bang for your buck!).



Melissa's Farmers Market, Yankee Stadium

 In addition to fruits and vegetables, Yankee Stadium provides hungry patrons with an incredibly wide range of food choices.  The stadium boasts a family friendly Hard Rock Cafe, upscale dining at NYY Steak, and a plethora of concession stand options.  At $5 for one hot dog or a slice of pizza, you will be paying the price with both your wallet and waistline.  Due to New York City regulations, calorie counts are listed for all foods sold at the stadium, but as studies have shown, this often does not impact the choices people make.  (Refer to this NYTimes article.)

Here are just some of the many food options and their calorie counts:

NY Pretzel-630 calories
Nathan's Hot Dog-320 calories
Nathan's Crinkle Cut Fries-1236 calories
Nachos-1410 calories
NYY Popcorn Tub-2473 calories
Ice Cream Helmet-550-590 calories
Souvenir Cup Budweiser-290 calories

While I won't argue that hot dogs and baseball go hand in hand, keep in mind you can still make smart choices and stay nutritionally balanced.  Also, most stadiums will let you bring your own healthy snacks like trail mix or granola bars.  So head out to a game and feel confident about your food choices! And ROOT, ROOT, ROOT for the YANKEES! :)