Just Eat! 5 Reasons to Skip Juice Cleanses

Juices, cleanses, detox diets.  They're all the rage right now.  And they were a few years ago, and I'm sure they will be again.  People jump on the bandwagon for all different reasons: to kickstart weight loss, cleanse their bodies of toxins, boost their immune systems.  But are any of the claims valid?  Are they worth the money or effort expended?  I say no!


Detoxes and juice cleanses just simply don't have the science to back up the health claims they make.  Will they help you lose weight? Sure, for a few days.  You're essentially eliminating all fat and a lot of protein from your diet.  As well as a lot of fiber, which holds onto water, therefore you'll drop some water weight too. But it's not effective for weight loss in the long run.  Or much else! 

Yet, it seems like everytime I look at Twitter, Instagram or Facebook, someone is juicing.  And I've gotten a ton of questions lately about what the "best" juice cleanse is.  So I figured I'd weigh in and tell you why my argument is to just EAT REAL FOOD and skip the cleanses:

1. You don't need juice to "cleanse" your system. Guess what?  Your body is BUILT to do this on its own!  Our GI tract, liver and kidneys are all specifically designed to filter out waste products, chemicals and toxins.  More over, juice cleanses eliminate a lot of the fiber found in fruits, vegetables and whole foods, thus reducing the bulk of our stool.  Increased bulk from fiber helps trap "toxins" to be removed through our waste, helping our filtering organs function properly. 

2. There is no substantial evidence that juicing is any healthier than consuming fruits/vegetables in whole form.  As I previously mentioned, you lose some of the fiber and other beneficial properties (antioxidants) that can be found in skin, pulp and seeds.  Fiber helps to slow the absorption of sugars like fructose, so juices can cause a more rapid spike in blood sugar.  This is just one of many reasons juice cleanses are often contraindicated for people with medical conditions, such as diabetes and kidney disease.

3. Why drink when you can eat?  Gulping down a juice is much less satisfying and less filling than biting into and chewing a whole piece of fruit.   Juicing can leave you feeling deprived and craving more.

4. You're missing out on essential nutrients.  I'm not a fan of most any restrictive diet (unless it's medically indiciated as with allergies or Crohn's/Colitis).  Elimating specific foods from your diet creates gaping holes of important macro and micronutrients.  Without adequate protein, your body can actually become more immunocompromised and unable to rebuild.  Eliminating fats decreases absorption of fat-soluble vitamins such as Vitamin A, D, E and K. 

5. Use it or lose it.  This is often said of the brain, but is definitely relevant to our gastrointestinal tract too!  Contrary to popular belief (or claims from cleanse companies), rest does not promote a healthy gut!!!  Providing the gut with adequate nutrients allows the good bacteria to breakdown protein, carbohydrate and fat into the amino acids, simple sugars and fatty acids our bodies can utilize.

But....you've heard great things about juice cleanses! Your friend felt great after doing one!  Your co-worker has never felt more rejuvinated or energetic!  Unfortunately, this is most likely a placebo effect.  And there's nothing wrong with that!  If you feel healthier and better after adding more fruits and vegetables into your diet, by all means add them in!  This R.D. won't stop you!  But I will tell you to include them as part of a balanced diet of proteins, fats and carbohydrates.  

If you still want a liquid treat, choose a blended drink like a smoothie...and go heavier on veggies than fruits.  My go-to?  Combine 1 cup greens, 1/2 cup berries, 1/2 banana, and 1/2 cup Greek yogurt with ice and enjoy! :)

What do you think? Have you done a juice cleanse?  Thinking about starting one?  Shoot me your thoughts, questions or concerns! :)

Reebok Spartan Race [+FREE Race Giveaway!]

If you're a regular PB&P reader, you know I'm a big fan of setting goals and challenging yourself to see what you're made of, whether it be in the gym, at work or in your personal life!  For runners and other fitness enthusiasts, a Spartan Race is a perfect opportunity to do just that.  To find out exactly what you're made of...and according to the folks at Reebok Spartan Race, "you'll know at the finish line."

So...what is Spartan Race?

Spartan Race has been a leader in obstacle races since 2005 and has been voted #1 obstacle race by Outside Magazine.  

Spartan Race features a race for everyone beginning with the entry level Spartan Sprint (3+ miles and 15+ obstacles), intermediate level Super Spartan (8+ miles and 20+ obstacles), the advanced Spartan Beast (12+ miles and 25+ obstacles), and the ‘99.9% need not apply’ extreme level Death Race. 

Spartan Race prides itself on ripping its racers out of their comfort zones, and therefore does not provide course maps or details on what obstacles will be encountered.  But for an idea of what you might expect during a Spartan Race, check out the video below:





So are YOU up for the challenge?  What are you waiting for?!  Enter my giveaway below for a chance to score a FREE entry to a Spartan Race of your choice!  AROO!

a Rafflecopter giveaway 

And don't worry! If you're not lucky enough to win the FREE race entry, just follow this link to receive 15% off when you register for a race.  So sign up, show up and don't GIVE UP!

 

Disclaimer: The awesome folks at Spartan Race are providing one lucky PB&P reader with a free registration to any open heat Spartan Race in the continental U.S.  I have not been compensated for writing this post.  Only entries through Rafflecopter will be eligible for selection.  Giveaway ends 6/15/13.

Try Vegan Challenge Recap

Earlier this month, I posted about the Try Vegan Challenge from Food & Nutrition Magazine, declaring that I would "go vegan" for a week in an effort to show that a completely plant-based diet is not only healthy, animal-friendly and environmentally sustainable...but it can be tasty too!

My goal was to follow a completely vegan diet for 7 days, although the challenge only technically asked for 5 days and allowed room for slip-ups.  Spoiler alert:  I didn't make it 7 days and I cheated on Day 1!

As I mentioned, I normally follow a vegetarian diet and my main meals are plant-based with dairy and eggs complimenting the meals or serving as snacks.  Therefore, I didn't think I'd have too much trouble making the transition from vegetarian to vegan.  It's part of both my personality and my job to be a planner, so I made sure to meal plan and set myself up for success in this challenge.  My main concern during meal planning were snacks.  Some examples of my typical snacks are Greek yogurt, hard-boiled eggs, string cheese and cottage cheese.  None of which are vegan!  So I substituted with things like pita chips & hummus, fresh fruit, sandwich thins & nut butter, and trailmix. 

Rather than post my food logs from the 5 day period, I figured it'd be easier to focus on my struggles and victories with the vegan diet. 

Struggles:
1.  Birthday cake.  I made the mistake of starting this challenge the day after my birthday, when all my coworkers wanted to celebrate with delicious (non-vegan) chocolate ganache cake.  I didn't even make it 24 hours before my first slip-up!



Not-so-vegan birthday cake.



2. I missed my yogurt.  I'm a big fan of Greek yogurt.  I enjoy it on a daily basis and at all times of the day...at breakfast, snack time and even as a subsitute for sour cream in my meals!  It's absence was really noticeable and probably my biggest struggle!

3. Take-out with friends.  One night, I had Southern friends visiting, and they really wanted good ole New York pizza!  This was my second (and only other) slip-up.  Another night was sushi take-out with a girlfriend, and although I didn't have much trouble finding myself a vegan meal, I really wanted salmon or tuna!   And I had to be very careful when it came to ordering/sharing appetizers!  When following any kind of restrictive diet, you have to make sure to ask a lot of questions when dining out or ordering in.  Always check what ingredients are in things like batters, sauces and condiments.

Veggie roll + edamame!

Victories:

1. Focus on real, whole foods.  This is my aim anyway, but cutting out dairy and eggs forced me to be creative and make smart choices to get adequate calories and protein.  A lot of newbie vegans struggle with what to eat and end up eating a lot of processed "meat substitute" products, which negates any effort to consume a healthier diet.  [When in doubt, consult a Registered Dietitian to develop a vegan/vegetarian/flexitarian/whatever meal plan to make sure you're getting adequate nutrients!]

2. Increased intake of fruits, veggies and healthy fats!  Although my meals looked fairly similar each day, I definitely noticed a boost in my normal intake of fresh fruits and vegetables.  My bag of food for work (pictures below) always included things like pears, fresh strawberries, brussels sprouts, carrots and hummus, nut butters and avocado.

 

Overall, this was a very interesting challenge!  Even though I'm a Registered Dietitian and long-time vegetarian, I still was able to learn a lot from the experience.  I obviously have a lot of practice with reading food labels, but this experiment sharpened those skills.  I also had to get creative and develop strategies to overcome obstacles that I'm sure a lot of people face when converting to a vegan diet, which will ultimately make me a better practitioner! 

And on a personal note, I learned I'm not interested in becoming 100% vegan myself! At least not at this time!  :) 

Tell me...are you interested in becoming vegan? Vegetarian? What do you think you'd miss the most?

Try Vegan Challenge

Lindsay (Lean Green Bean) recently wrote a post on why she doesn't label the way she eats.  As a fellow RD and someone who loves food, I totally related to this post.  Everyone is constantly searching for the "best" diet, when in reality, the "best" diet is whatever works for YOU.  It doesn't really matter if you're paleo, carnivore, vegan, gluten free, etc. unless it is in line with your personal goals/beliefs and helps you live a healthy and happy life!

If I had to put a label on my own diet, I'm a "pescetarian".  What does that even mean, you ask?  Well I haven't eaten meat for almost 3 years now.  I occasionally eat seafood and fish.  I eat eggs.  I eat dairy and use butter.  But I loathe having to clarify my diet that way.  Yet vegetarians are always questioned on their intake and their motivations.

"Why do you not eat meat?"  (Why DO you?)
"You're just one person, are you really going to make a difference?" (I hope so!)
"How do you get your protein?" (Let me worry about that!)

One of my vegetarian lunch specialties

When you hear (or see) that someone DOES eat meat, the next step isn't to rapid-fire question them on specifically what types or cuts of meat they eat.  So why do vegetarian-style eaters face this?  For this reason (and a few others) I try not to discuss my own diet all that often.  As a dietitian, you can imagine this is difficult.  But food is such a sensitive and personal subject.  I don't like having to justify my choices and definitely don't want to push my beliefs on anyone else.   I'm in this field because I love food.  And I understand that most other people do too.  I don't care what your "diet" is, I just love helping others enjoy food while living a healthy life.

With all that being said, I do believe meat, seafood and dairy can all fit into a healthy lifestyle.  I believe some choices are better than others when it comes to meat and dairy.  Most importantly, I also firmly believe that it is possible to meet all of your nutritional needs on a diet that eliminates any or all animal products, if you so choose!

The vegan and vegetarian lifestyle is gaining interest and growing in popularity, especially as more information about our food industry becomes available to the public.  Vegan diets promote compassion for animals and are environmentally friendly.

As for me, I'm not sure I'm ready to give up my beloved Greek yogurt or post-run chocolate milk just yet.  But my interest was piqued (who knew it wasn't peaked?) when I read about a "Try Vegan" Challenge in Food & Nutrition Magazine, a publication of the Academy of Nutrition and Dietetics.  The contest itself is only open to Academy members, but I'd like to challenge my readers too!  F&N Magazine is asking nutrition professionals to document their effort in trying a vegan diet for 5 days (with a chance to win a Vitamix!).

Although this challenge is for 5 days, anytime in the month of May, I'm actually going to try to "go vegan" for a full week, starting Tuesday May 7th.  I'll be tweeting and posting about the challenge and I invite you to join me!  Will you TRY VEGAN for 5 (or 7 if you're brave) days?!

TELL ME...Do you put a label on your diet?  Are you interested in adopting a vegan diet? Or do you want to stick to your carnivorous ways?  Feel free to ask me questions and update me if you're giving it a shot!

Trail Mix (and Match!)

At work, I don't exactly have drawers to store food (or a desk for that matter), so I keep my lab coat pockets stuffed with my healthy snacks.  One of my favorites, especially on days when I have a run or workout on the schedule, is trail mix.  I mean, who doesn't love trail mix? What I don't love is paying a hefty price for a bag of trail mix, only to find myself wishing there were more dried cranberries, less chunks of overly-sweet pineapple and of course, more chocolate! :)  So I make my own!  

Making your own trail/snack mix is not only cost-effective, but it's healthier because you are able to control the ingredients, and therefore the nutrition content.  My chosen ingredients this week: dried unsweetened cranberries, roasted almonds, banana chips, sunflower seeds and semi-sweet chocolate chips!

I set up a mini assembly line for myself with my chosen ingredients, measuring spoons and snack-size ziplock baggies and got to work!  

Ingredients:

Approximately 20-25 almonds

1 Tbsp dried cranberries

1/4 cup banana chips

1 Tbsp sunflower seeds

1 tsp mini chocolate chips

The end result?  Healthy and satisfying snacks, ready to grab-and-go!  I love being able to make more than 2 weeks worth of snacks in less than 5 minutes, using only the ingredients I wanted...in the ratios I wanted them in!  And this particular mix cost only about $1.22 per bag! Actually less, as there are still leftover sunflower seeds and cranberries for my next creation!

This mix comes in at about 250-300 calories per bag but has plenty of heart healthy fats with those almonds and sunflower seeds.  Remember to always be mindful of portion sizes when creating your mixes, but don't be afraid to get creative! The possibilities are endless!  Add wasabi peas and cashews for an Asian-style mix or coconut flakes and dried pineapple for island-inspired flavor!

Tell me...Are you a trail-mixer?  Do you make your own or buy pre-packaged just to end up tossing out your least favorite bits?  :)

Adding to subtract!

Hey everyone!  It's 3/14 and we're celebrating this National Pi (not PIE!) Day by discussing a little bit about the mathematics of nutrition. 

When talking weight loss and dieting, many people instantly think they need to subtract.  Some people might start by subtracting "bad" foods, some may subtract specific macronutrients (as in low/no-carb diets) and others may focus on just subtracting total calories. In my opinion, we should really be more focused on addition rather than subtraction!  I'll argue that in order to successfully achieve weight loss (or maintenance), we have to start with adding.  This may sounds counterintuitive, but bear with me!

 

Source



I'm a firm believer that healthy habits are more likely to stick if we begin by adding positivity rather than focus on subtracting negativity.  If you're sick of "diets" full of deprivation and restriction, try to create a healthier lifestyle by adding some of the following:

Veggies, veggies and more veggies!  Vegetables are mostly very low in calories, which means you can fill up on a lot of them without adding on the pounds.  And once you've had a big salad or snacked on a 1/2 cup of carrots, you won't be ravenous for that giant meal!

A few servings of fruit daily.  Try adding 2-3 fruits daily at mealtime or combined with a protein-rich food for a snack.  They can also be a sweet and satisfying treat for dessert!  Not to mention fruits have lots of fiber.  Which brings me to my next addition...

Fiber.  Adding higher fiber foods like whole grains, beans, vegetables, seeds and nuts can regulate bowel movements and keep you feeling full and satisfied longer.  Research supports the role of high fiber diets in promoting weight loss and weight managment.

Water.  Staying hydrated is essential to overall health and weight management in particular.  Water also helps regulate body temperature, provide lubrication for joints and maintain electrolyte balance.  And thirst is often mistaken for hunger!  So drink up!

Sweat!  Most everyone can stand to add a little sweat into their daily routines!  Although it shouldn't be used as a punishment for eating or an excuse to eat more, exercise most definitely helps in weight managment.

Without even realizing it, these simple and healthy additions to your diet will almost certainly lead to subtraction of other not-so-great foods, leading to a healthier body weight.  Start simple and choose one addition a week! 

Healthy & happy eating! :)

Table for One: Eating as a Single

This one is for all my single ladies (and men)!  Eating for one can be a huge roadblock for people trying to lose or maintain weight, for so many reasons!  Cooking a whole meal for one person often seems like a waste.  Making a big batch of food to eat for the week sounds like a great plan, until you find yourself staring at another lasagna dinner for the third day in a row.  Boring, right?! Ordering take-out ends up sounding like a good idea, but that can take a toll on your wallet and your waistline!

The good news for us singles?! It's totally possible to create and consume healthy meals & snacks for one!  Rather than making one meal in a large portion (i.e. casseroles, soup) that you'll quickly get bored with, I recommend prepping several items that you can mix-and-match to make interesting meals all week!  I like to start with a "base" food and add mix-ins depending on what type of meal I want.  Here are my tips for creating healthy, filling meals that won't leave you bored:

First, start with a grain.  Make several servings of a versatile grain/carbohydrate (quinoa, brown rice, sweet potatoes, cous cous) to use in several different dishes.

Next up, prep some protein! Think grilled chicken, ground turkey, tofu, beans, lentils! Keeping a few types of protein on hand makes it easy to create a new meal daily!  Some people find it easier to start with a protein first and the grain next, which is totally fine. Remember, a meal plan has to work for YOU in order to be successful!

After you've chosen a protein, be sure to fill up on veggies!  You knew that was coming, right? :) It's super easy to chop up big batches of peppers, onions, zucchini, squash or broccoli.  Or buy frozen and defrost as needed so you don't have to worry about spoilage!  Other easy toss-ins include baby spinach, tomatoes and brussels sprouts.  (I've recently been introduced to shredded sprouts from Trader Joe's--genius!)

Finally, fill in the flavor.  Vary the taste of your dishes by adding different spices and herbs.  If you're in the mood for Italian, go with oregano or basil.  Greek?  Flavor with lemon juice and a little olive oil.  Feeling spicy?  Add crushed red pepper flakes or siracha sauce!  The possibilities are endless!

To keep portions under control, try to set up your plate to be about 1/2 veggies, 1/4 protein and 1/4 carbohydrates!  Healthy fats can be added through the food itself (fish), the cooking process (sauteeing with a little olive oil) or as flavoring (sliced avocado).

Keep in mind this guide to eating doesn't just apply to singles.  Couples, friends and families can avoid boredom and create nutritious, fun meals with a little planning and preparation!  

Happy eating! :)

Happy National Nutrition Month!

Happy March, everyone!  For nutrition nerds like myself, March means it's time to celebrate National Nutrition Month!

The theme of this year's NNM is "Eat Right, Your Way, Every Day", which I love because it perfectly aligns with my philosophy toward "dieting".  I feel that everyone can live a healthy lifestyle and still be able to incorporate their own favorite foods, preferences and traditions.  The most important thing about creating a "diet" or meal plan is to make sure that it works for YOU.  Nutrition is such an individualized science, and what works for your friend/neighbor/co-worker might not be right for you! 

Registered Dietitians are the food and nutrition experts and we complete extensive academic and professional training.  RD's work very hard in a wide variety of settings to provide medical nutrition therapy, nutrition education and promote healthy, happy lifestyles.  For more information on qualifications to become a Registered Dietitian or to learn about what an RD can do for you, check out the Academy of Nutrition and Dietetics!

Be sure to stay tuned to PB&P throughout March for upcoming posts with nutrition tips, meal ideas and more! And don't forget to celebrate the R.D. in your life on March 13 (Registered Dietitian Day)! :)

Thankful Thursday-Back at it!

Whew! For a week that is shortened due to a holiday, this sure has been a long week!  But it's Thursday.  So let's be thankful.  Ready? This week I'm thankful...

...that I ran the WDW Half Marathon.  Even though it wasn't all magical, I'm happy I did it.  Every race can't be perfect.  And the "less than stellar" experiences make us even more appreciative of the good ones, right?  I still ran 13.1 miles, felt great and had a fantastic time in Disney with my family.

...for cute puppies.

Sorry for the disappointment as I'm sure you were expecting a photo of Rocky here!  This is Titan, my nephew puppy and I'm in love.  How cute is he?

...for good things that happen to great people.  I surround myself with some pretty awesome people.  People who are training to run a half marathon to raise $ for LLS.  People who are taking chances and moving on to bigger & better things!  People who aren't afraid to dream BIG. I'm so thankful that I get to share in their accomplishments and celebrate with them!

...for spending the upcoming weekend with my best friends from college! Bring on the wine and laug

...for people who clean off the machines at the gym.  It should be common courtesy and definitely don't think it's too much to ask!

Now YOU tell me--What are you thankful for this week? Do you have any cute puppy photos to share with me? :)

Fit Food Friday: Salmon

Happy Friday!  I'm actually busy soaking up the beautiful weather in Florida and getting ready to #RunDisney tomorrow, but don't worry...I prescheduled a Fit Food Friday for you.  Today we're talking about salmon!  This fatty fish is not only a great source of protein, but it is packed with heart healthy omega-3 fats and other vitamins and minerals.  So we know it's a generally healthy food for us to eat, but how can it improve performance and recovery?

As I mentioned, salmon is a great source of protein, containing about 22 grams in a 3oz portion.  We know that protein helps rebuild and repair muscle tissue that is broken down during exercise, thus making salmon a great post-workout food for runners and athletes.  Emerging research also shows that the small protein molecules (peptides) found in salmon support cartilage and promote joint health.  Great news for those of us out there pounding the pavement!

Probably the most well-known health benefits of salmon is it's high omega-3 content.  One serving of salmon can contain up to 2 grams of omega-3 fat in the forms of both EPA and DHA.  These healthy fats work to decrease inflammation and boost the immune system to ward off disease.  Less inflammation and healthy immunes systems equal faster recovery times and less sickness!  Omega-3 intake is also linked to lower rates of depression and improved mood and cognition.  But most of us already get those benefits from our "runner's high", right?!

Salmon is also a "fit food" because it is an excellent food source of Vitamin D, containing almost 300% of the Daily Value.  As I mentioned when discussing chocolate milk, runners are often lacking in our Vitamin D intake which is so essential to bone health and immunity. 

So how can you incorporate more salmon into your diet?  While a salmon filet dinner (balanced with vegetables and a carbohydrate of course) sounds both delicious and nutritious, there's no need to hit the fish market a few times a week.  You can get all the health benefits to boost your fitness by using canned salmon!  It's a quick and easy addition to sandwiches, salads or pasta dishes.  An added bonus to canned versions is that many of them contain small edible bones, which boosts the calcium content of the fish as well!  Try adding salmon to your meal mix just a few times a week!  Side note: Choose wild salmon over farmed for lower contamination risks for mercury and pesticides/pollutants.

Wishing you all a magical day from WDW! Stay tuned next week for another "Fit Food Friday"!

Fit Food Friday: Chocolate Milk

It's Fit Food Friday again!  Today I'm highlighting one of my very favorite "foods" (well, in this case it happens to be a beverage...), chocolate milk!  Chocolate milk has really gained popularity in recent years for being an ideal recovery drink and for good reason!  Research shows that chocolate milk works as well (if not better) than some of those pricy specialized recovery drinks.  Let's breakdown the nutritional components of chocolate milk and see why it's a great option for runners or fitness fanatics:

Quite obviously, since chocolate milk is a liquid, consuming it post exercise automatically replaces fluids lost from sweat during exercise.  In addition to fluids, it provides the electrolytes sodium and potassium, which also need replacement following sweat losses.

The best benefits of a post-workout chocolate milk comes in the ideal combination of protein and carbohydrates.  The simple sugars in the milk and chocolate syrup provide rapid replenishment for glyogen-depleted muscles.  After a tough workout, proper refueling will lead to improved recovery and better performance during subsequent exercise. 

As an added benefit, chocolate milk provides vitamins and minerals like calcium and Vitamin D, which are often lacking in our diets and are essential to healthy muscles and bones.

The type of milk you choose depends on personal preference and how it fits into your nutrition "budget" in terms of calories and fat.  As always, it's important to remember that some athletes have GI issues and may not tolerate milk or dairy products well.  However, chocolate milk is definitely a fantastic option for anyone who wants to try to eat more "real" foods and less process, engineered products.  After your long run or workout, try replacing those chalky protein/recovery drinks and with a nice cold glass of chocolate milk!

A New Year and A New Thankful Thursday!

Happy New Year!  And Happy Thankful Thursday I'm a busy gal today so this one will be quick, but let's start the year off on the right foot by getting down and getting thankful!

This week I'm thankful...

...for ringing in the New Year with good friends and great food at my favorite place, The Saint Austere!  If you live in the city and haven't been yet, GO.  Best polenta ever.

...for Kristin (and Lambeau) getting my butt out the door for a run on New Year's Day! Gotta love Astoria runners! :)

Photo credit: Kristin

...for new Asics for another year of running!

...that I'll be heading to the Happiest and Most Magical Place on Earth in exactly ONE WEEK! I'm really looking forward to running Disney and spending some time with Mickey & Friends! :)

...that in exactly TWO WEEKS I'll be getting some weekend visitors!  I can't wait to spend time with my college girls and catch up!

That's all I have for now!  What are you thankful for this week?  Getting a fresh start in the New Year?  Are you running Disney too!?!

Hello 2013, Goodbye 2012!

Here we are, on the last day of 2012! It's time to reflect on year behind us and get ready for the awesomeness ahead!  I'm a big fan of resolutions and goals.  As long as they're done properly.  Instead of making generic resolutions like "be healthy", "lose weight" or "exercise more", it's important to set yourself up for success!  Creating realistic and measurable goals will hold you more accountable and give you something concrete to strive for in the coming year.  

Before creating my big goals for 2013, I of course had to review my 2012 goals.  Halfway through the year, I checked in on these goals and realized I didn't set the bar high enough.  I had achieved almost every goal and decided to set a few more to finish out 2012.  I was pretty successful again...

1. Complete my second half-marathon. Check! 

2. PR in the 10K distance. Fail. The only 10K race I completed in the second half of the year was recently at the Hot Chocolate 10K and it was rough.  No PR for me!  Maybe I'll kick off 2013 with a new 10K PR at the Joe Kleinerman?

3. Run the 25K Turkey Trot with Dad. BOOM! Big ole check! This one was definitely a struggle but I did it.  Never again though.

4. "Learn" to swim. Fail. This one is just getting indefinitely postponed.  

5. Pass the R.D. Exam and get a job! CHECK and CHECK!  In July I began working as a Clinical Dietitian and in September, I officially passed the exam to become a Registered Dietitian.  

All in all, 2012 was a kick-ass year, in running and in life!  I continue to meet amazing new people who inspire me to be better and do more!  So for 2013, I'm ready to step outside of my comfort zone and push my limits to see what I'm capable of!  My girl Eleanor Roosevelt once said "do one thing everyday that scares you." Although I'm not sure I'm going to do something everyday that scares me, I love the idea of challenging yourself to do things that make you uncomfortable.  To put it simply, I'm ready to #DreamBig2013!

My Goals for 2013:

PR in the half-marathon distance (More specifically sub 2:05?).  I'm running the WDW Half in less than 2 weeks, but will be stopping for all sorts of character photos, so the PR will not come there.  Perhaps NYC Half???

Strength train 2x/week consistently.  Although I dread paying for an overpriced gym, I gave in and joined NYSC so I have no excuse for this one.  Strength training is important for running and for overall health and I want to be a stronger woman!  

Do one unassisted pull-up.  This is sort of random and ideally, it will be more than one.  As mentioned above, I really want to become stronger all around.  It seems silly but I've never ever done a pull-up all on my own and I really want to this year.  

Complete 9+1 NYRR races for guaranteed entry into the 2014 NYC Marathon.  Ahhh! This one definitely scares me.  I'm fine with running 9 races, but thinking that one day I'll run (or try to run) New York is intimidating.  

Do at least 3 races outside of NY State. I have a head start on this goal since I'm already registered for the Cherry Blossom 10-mile race with Beth, Abby and Jen.  As of now I'm also considering Peach Tree for 4th of July and Strip at Night in Vegas!?  I'm definitely still open to suggestions if anyone wants to take a trip!

Give back. Okay, so this one isn't really specific or measurable...but I don't think it needs to be.  I may not have a ton of disposable income, but every year I make sure to give whatever I can to charitable causes.  This year I want to also donate more of time.  I know there are so many people who aren't as fortunate as I am and I want to continue finding ways to give back.

Say yes more.  Whenever an opportunity presents itself, I need to ask myself "why not?" and if I don't have a valid reason to not do something, I need to do it!

Most of all, this year I want to continue working toward being the most healthy, happy and best version of myself!  Cheers!

FIT FOOD FRIDAY: Sweet Potatoes!

Happy Friday, everyone!  It's time for another edition of Fit Food Friday and this week we're talking about SWEET POTATOES!  During the holiday season you likely saw your fair share of marshmallow-laced yams or sweet potato pies, but I'm here to encourage you to reap the health benefits of sweet potatoes all year round!  This sweet orange spud is definitely a food with fitness benefits and here's why:

Sweet potatoes are high in fiber.  Getting adequate fiber promotes a healthy weight,regular bowel movements, lowers cholesterol levels and helps to control blood sugar levels.  However, the fiber might not be the only reason sweet potatoes are good for maintaining steady glucose levels!  Sweet potatoes have been linked to higher levels of adiponectin, a hormone that improves insulin sensitivity. 

Sweet potatoes are chock full of nutrients, including beta carotene, vitamin C, iron!  Most people recognize that the orange flesh of sweet potatoes means they are high in Vitamin A/beta carotene, an antioxidant that plays a role in improving eyesight, controlling blood pressure, preventing heart disease and potentially treat certain cancers.  From a fitness perspective, adequate beta carotene levels have also shown to decrease symptoms of exercise-induced asthma!  Remember to add a healthy fat (such as olive oil) when cooking with sweet potatoes to maximize the uptake and benefit of beta carotene!

When it comes to athletes, probably the most important nutrients found in sweet potatoes are manganese and copper.  These two trace play vital roles in muscular function and protein synthesis, yet some runners fail to meet their daily requirements.

Since they're naturally sweet and extremely versatile, sweet potatoes can be incorporated into our diets in so many ways!  Mash, boil or slice 'em up for a tasty and nutritious addition to any meal! If you're not a fan of sweet potatoes yet, but want their nutrient boost, start by making mashed potatoes with half regular and half sweet potatoes or pureeing them to add to soups!

Make sure to tune in next Friday for a new Fit Food! :)

Fit Food Friday: B-A-N-A-N-A-S!

Welcome back to Fit Food Friday, where every Friday I'll highlight foods that have great benefits for fitness and exercise!  This week we're getting bananas and focusing on that yellow fruit we runners love so much!  Bananas are a staple in most runner's diets...we grab them before heading out for runs and then celebrate post-run with them...but what is it that makes the banana a fit food?

Bananas are high in potassium-This makes them great for preventing muscle cramping, maintaining electrolyte balance as well as reducing blood pressure and decreasing risk for stroke!

They provide readily available fuel quickly.  Including complex carbohydrate foods in your diet will provide your muscles with fuel stores for longer workouts, but consuming a simple carbohydrate food like a banana provides fuel for immediate use.  The simple sugars in bananas are rapidly broken down to be available for your workouts!

Bananas are easy on the GI tract.  Despite having a good amount of fiber (which helps regulate bowel movements), bananas are generally a "safe food" for people who are prone to GI upset.  Bananas contain fructooligosaccharides (often called "FOS"), a prebiotic that helps to establish a healthy bacterial population in the gut. 

They're "pre-packaged", super portable and very cheap!  Bananas are only about $0.79 per pound and you can easily toss them in your purse or gym bag for a quick snack!

GO BANANAS!
While grabbing a plain banana pre- or post-workout is simple, try slicing it up to add to oatmeal or tossing it in a smoothie with Greek yogurt to maximize the benefits!  Combining the carbohydrate in the banana with a protein (maybe my favorite, peanut butter?!) will help keep you full, stabilize blood sugar and promote a healthy weight!

Stay tuned and come back next week for another edition of Fit Food Friday!

My Year in Running-2012

I still can't believe this, but it's now mid-December and we're just a few weeks away from 2013!  As the year draws to a close, "Best Of" lists start popping up everywhere you look!  We'll start looking back at the top songs/movies/news stories/celebrities of 2012 and also reflecting on the past year of our own lives.  I love the idea of reminiscing over good times as well as learning from the not-so-good times and ultimately making efforts to be better next year.  So when I saw this "Running Year in Review" from Miss Zippy floating around the blogger/twitter world, I decided to jump in on the fun!  

My 2012 Year In Running:

13 races in 2012!

Best Race Experience

My first half marathon, 13.1 series race in Queens.  I loved training and racing in my new home with my family and friends there to support me.

Best Run

NY Runners in Support of Staten Island on what would have been NYC Marathon Sunday.  I was only planning on being a cheerleader for the marathoners as they ran a 26.2 mile tour of our fantastic city, but after Hurricane Sandy I didn't hesitate to join a group of almost 1,000 runners carrying backpacks full of much-needed supplies to distribute to families in need.  I met some amazing people and made new friends.  I'm not even sure how far we ran that day, but it was an incredible experience and just another example of how great the running community is.

Best New Piece of Gear

SpiBelt, hands down.  This thing is perfect for long runs, short runs, any run! It holds my phone, fuel, keys, etc.  I gave in and ordered myself one after recommendations from multiple runners and thanks to Kristin I got a discount and free shipping! :)

Best Piece of Running Advice You Received

"You have a weak ass."-Dr. Metzl

Although I already knew strength training would improve my running and help with injury prevention, I needed his kick in the butt to start doing it!  Since cross-training and adding strength to my fitness routine is now doctor prescribed, it's a must-do.  I already feel stronger and can't wait to see more improvements in my running and fitness.

Most Inspirational Runner

This guy, every time.

If you could sum up your year in a couple of words, what would they be?

Fun, out of my comfort zone and learning something new with each run/workout!

Tell me about your year, in running or just in life!  What were your favorite moments/biggest accomplishments?

*Introducing* Fit Food Friday: Beets!

Happy Friday, y'all!  I'm very excited to announce Fit Food Friday's here on PB&P.  Each week will feature a different food and discussing it's health and fitness benefits! 

To kick off the first edition of Fit Food Friday, I bring you Beets!

The beet is a root vegetable that belongs to the chenopod family (with others like spinach, chard and quinoa).  Most people are familiar with the red/purple color of the beet root, but they can be yellow/golden too!  The green leaves attached to the end of beet roots are also edible and taste a lot like spinach or Swiss chard.  While beets (unfortunately) are not most people's favorite vegetable, they're packed with lots of vitamins and minerals and offer up great health benefits to both athletes and non-athletes alike.

Beets are naturally low in sodium & fat and are also good sources of folate, potassium, Vitamin C, manganese and fiber.  Beets do have a high sugar content, which makes them a sweet addition to salads, soups and mixed dishes.  My personal favorite way to enjoy beets is to combine them with goat cheese and/or walnuts on a flat bread pizza or tossed in a spinach salad!

If you are a fellow fitness fanatic, you've likely already read about how eating beets (or drinking beet juice) can improve exercise performance.  Including nutritious root vegetables in your everyday diet will definitely promote a healthy body weight, in turn leading to enhanced athletic ability.  However the key players in the connection between beets and improved performance are nitrates.  These are different than nitrites, which are the preservatives found in processed meats like hot dogs and bacon that have been linked to cancer and other negative health outcomes.  Nitrates have been shown to increase the efficiency of oxygen uptake by our body and muscles. 

There are several published research studies showing that supplementation with beet root juice enhances both power output and VO2 max (maximum oxygen consumption) in cyclists and other endurance athletes.  However, a 2012 study in the International Journal of Sports Nutrition and Exercise Metabolism found that single servings of beet juice immediately prior to exercise did not perform short-term performance in cyclists.  Ultimately, further research needs to be conducted to provide solid results that can be extrapolated to larger populations and show true improvements in athletic performance. 

In the meantime, I definitely recommend including beets in your vegetable repertoire for its antiinflammatory and antioxidant benefits...with an added possiblility of improved exercise potential!


A few interesting side notes...Some people do experience changes in urine and/or stool color when consuming beets on a regular basis.  So if you're stool turns pink/red, this is totally normal...but just make sure you're able to identify that the redness is not blood, which of course is not normal.  And finally, if I've inspired you to roast (or steam or pickle) some beets at home, but you prefer not to have pink-stained fingers, you might want to wear gloves during handling! :)

Thankful Thursday!

It's Thursday again, which means it's time for Thankful Thursday!  Let's get right down to it.  Today I'm feeling thankful for...
...snuggly bulldogs.  What's that, you say?  I use that one every week?  Oops, sorry.  But let's be honest--you'd be thankful for this too:

...the super supportive girl in my CrossFit class this week.  Pretty much anyone who has been to CrossFit will tell you how encouraging and welcoming "the box" is.  This week, I really struggled to get out of bed to get to class at 6am, only to find "rope climbs/weighted push-ups" written on the white board as part of the WOD.  Rope climbs are probably my worst nightmare and I was having a tough time with those weighted push-ups.  I was an inch away from collapsing on the ground when awesome-partner-girl said "You're doing great! Just think, lots of people can't even do one regular push-up...and we're doing them with added weight!"  And she is totally right!  Sometimes workouts are hard and putting things into perspective like that can really help reassure/motivate/inspire you. 

...laugh lines.  I don't get people who spend tons of money getting Botox or using fancy creams! I think wrinkles and laugh lines are proof that we're laughing and living and loving life!  Bring 'em on!

...brussels sprouts and beets.  Okay, I'm thankful for lots of vegetables...but this week I'm loving on these two.  Come back tomorrow for a special post highlighting my love for beets! :)

...this tweet from The Boring Runner:

It popped into my twitter feed on Tuesday and I immediately laughed.  Of course, I'm a huge  proponent of Greek yogurt and love that others recognize how superior it is to extra-sugary "light" yogurt alternatives.  Go Greek!

Okay, it's your turn!  What are you feeling thankful for today?!

Spotlight on Steph: Running for a Cure with TNT

Meet Steph.  

She is my cousin, my best friend and a recent addition to the Team in Training NYC Chapter.  On March 17, 2013 she will run the NYC Half Marathon and complete her first half marathon.  Steph will be training and fundraising for the next three months so that she can raise money to support the Leukemia and Lymphoma Society, an incredible organization that works to fight blood cancers.  I couldn't be more excited for or proud of Steph for having the courage to take on this incredible challenge.  Both the training and fundraising will certainly be tough but ridiculously rewarding!  Please join me in supporting her (both emotionally & financially) and stay tuned to continue following Steph's story here on PB&P!

For now, let's get to know Steph a little bit better:

Tell us a little about yourself.

My name is Stephanie Meyering, I’m a 26 year-old publicist and I live in Astoria, New York with my boyfriend, Kevin and our energetic puppy, Kirra. I love to cook, entertain, and spend time with Kim and my other amazing friends!

What’s your current level of exercise? 

I was a competitive cheerleader for about 18 years and was able to stay in shape for a few years after college. But at the moment my level of exercise is probably not as up to what it should be! I sit at a desk for probably 8-10 hours a day and I’ve been running on and off for about 6 months but have definitely not committed myself to a training program – until now!

What inspired you to sign up for a Half Marathon through Team in Training?

Believe it or not, I’ve had a few inspirations for signing up for Team in Training:

• First and foremost, in October a colleague of mine, Ellen Kushman lost her battle with blood cancer. A group of my colleagues and others that loved Ellen decided that joining Team in Training to raise money to find a cure for leukemia, lymphoma, Hodgkin's disease and myeloma. 
• Secondly, as you know, my cousin and uncle are huge runners! Reading this blog alone, you come away inspired. Their love of running is contagious and I hope to catch the bug! 
•  Last June, my boyfriend participated in the Ride to Montauk with Team In Training. He fund raised about $3,000 for the cause and rode a 100-mile bike ride! Seeing Kevin meet new people and grow through the process was also a huge inspiration to sign up. 

Raising $1,600 is a big challenge!  That's a lot of money. Are you worried you won’t be able to meet your goal?

Well, yes! But Team In Training provides you with support to discuss fundraising ideas and help you plan any fundraising activities you’d like. In addition, my team has already begun planning our fundraisers and we’re ready and rearing to go! As a team we want to beat our goal of $15,400 and give LLS as much support as possible.

So, how are you feeling as you head into this crazy fitness & fundraising journey?

I’m nervous and excited about this! My first official training run is tomorrow and it kind of feels like the first day of school! This past week there was a kick-off meeting and we met our coaches and now I’m ready to go! I’m sure there will be good days and bad days but I am just going to think about who I’m running for and that by running I  will be helping others!

Besides crossing the finish line on 3/17/13, what are you hoping to get out of this experience?

Through training for this half marathon and fundraising for LLS, I hope to become a better person! This will be a challenge for me physically and mentally and I can’t wait to take it on!

Last but definitely not least...What can we help support you and TNT?

If you’re interested in supporting the cause, you can check out my Team in Training Page here: http://pages.teamintraining.org/nyc/halfnyc13/stephaniemeyering  

Because I am a part of  Team Ellen we also have a team page, you can check it out here: http://pages.teamintraining.org/nyc/halfnyc13/teamellen 

In addition to collecting donations on the site, Steph will also be documenting her training and fundraising here on PB&P.  Please donate what you can, help us spread the word and check back to see how she's doing!