FOOD Glorious FOOD!

Food, Glorious food…I can hear the music now…

My thoughts for today have come from hearing people talk about skipping meals or not having time to eat. No time to eat? Really? If there is time to check email and get on Facebook – you got time to eat.

I do, I really do!

 

I’m a self-proclaimed foodie. I love to eat. I can’t remember the last meal I actually skipped. I’ll often say at lunchtime, to my Teacherbud, Jeanine, I’m so hungry I could eat a small child!

My family knows that dinner time takes place every night at the dining room table and chances are you will have a balanced meal on the plate complete with a vegetable (of which you WILL be required to take at least 3 bites).

Not saying I don’t enjoy a good pizza, just not eating Fast Food every night at this house!

 

Those who believe that skipping meals is healthy or helps to jumpstart a good eating plan you are wrong…very wrong.

Research shows that folks that skip breakfast are more likely to binge later in the day. By eating breakfast you are kickstarting your metabolism for the day. If you don’t fuel you can go into starvation mode. Check out this link about that first meal of the day!

I'm a huge fan of cereal and fruit...YUMMY!

Why Breakfast is important 

But let’s do lunch…

This is the meal so many people can’t find time for. As athletes we all need to fuel our bodies. Especially if you take a late afternoon run or workout later in the day, it is crucial to eat a good lunch. (For early morning runners or gym rats who hit the gym early, we need to fuel up because our metabolism is cranking and burning up the calories! Definitely a plus for my pre-dawn runs!)

If you are one of those “I’m too busy for lunch…” folks think about my top 4 favorite lunch rules.

Lunch Rule #1

Eat Your Fiber

Active ladies you need 25 grams of fiber a day!

It keeps you full longer…helps with regularity (won’t go any further with that as we wouldn’t want to share TMI)…

Lunch Rule #2

40-30-30 eating…(I don’t like to say diet…)

40% Protein 30% Carbs and 30%Fat

Originally this came from the Zone Plan I believe, but following this plan you stabilize your insulin & blood sugar levels and increase satiety. SO YOU ARENT CONSTANTLY HUNGRY! Milk actually is very close to being a 40-30-30 ratio on its own, but generally I try to go with a combo of foods to get this ratio.

A cottage cheese fruit salad is a good combo…for example:

3/4 c cottage cheese, 2% lowfat
1/3 c strawberries, sliced

1 apple, medium, sliced

1/3 c grapes, green or red
2 1/4 tbsp nuts (almonds, pecans, or walnuts)

Lunch Rule #3

Portion Control

Learned this first hand…don’t eat out of the bag, box or carton (ice cream!) You will eat way more than a serving.

Bag your food choices so you are controlling what you eat. Mindless eating can sabotage even the best intentions! I try to actually count out crackers, pretzels or chips when I pack my lunch according to the package.

Lunch Rule #4

Take a break!

Work is stressful and tiring. Hello teachers, I don't need to say this twice to you! We need to rejuvenate our bodies and minds so that we can do our jobs well! Eating away from your desk with co-workers or friends helps us relax and de-stress. Just a few minutes of chilling out can help us find our focus and energy for the rest of the day!

(Speaking from an educator’s point of view, I find this very important each day. The students need a break from me and I need a break from them!)

As always, I’m not a nutritionist or expert, I just like to share my thoughts. We have one body and it’s our job to care for it the best we can.  Sometimes I think it’s a shame that I didn’t learn this until my late 30’s…I eat breakfast and lunch because I’m hungry and I know I need the fuel. Don’t deprive yourself of anything, just eat smart!

If you run, you are a runner!

~Rachel

Do you have any good breakfast, lunch or snack options? Please share!

Treadmill ~ Love/Hate relationship

Whether you are a runner or just a gym rat, you have most likely been on a treadmill at some point. I'll admit that before my running days I did like the treadmill...to walk on in winter. I've now come to call it the dreadmill because some days I truly dread getting on that thing. Take this morning at the gym. I had cranked out about 5 1/2 miles and was getting pretty bored with my people watching. That's when it decided to develop a mind of its own and start decreasing my speed. I was jabbing at those stupid buttons every 30 seconds as I tried to finish my run. It seemed to think I'd had enough and it was time for a cooldown. Well Hello Mr. Treadmill, I had not gotten the miles in on my plan and I was not stopping until I reached my goal. In case you are wondering, I won the battle this time!

I also have this fear of turning into one of the contestants on Biggest Loser who falls and gets zipped off the back of the treadmill in front of everyone. Nothing like being all pumped up for a cardio workout and end up on the floor with the treadmill still running. It's kind of like this video...

Runnerbud Jen is on vacation...sniff, sniff...I miss my running buddy. (It is well deserved relax time for her, but how am I supposed to run in the mornings alone?) Obviously I am not hitting the pavement this week predawn by myself. Not that I'm afraid I'll get lost (yea yea I know I can't find my way through the mall), but there are way to many crazies out there stalking runners and the like. (OK I'll admit I have a VERY vivid imagination)

So it looks like this runner-girl is going to have to get her game on in the evening - post work, after picking up kids, making dinner, delivering to sports practices...ugh it makes me tired just typing about it! (Which also makes the point as to why I wake up so early to run before all of this happens!)

This is my morning mantra...

The other option is obviously continuing my early rising and hit the treadmill to crank out some miles. On the plus side of things I'll be able to catch up on the news while running this week and I'll be able to do some speedwork and hill repeats without going anywhere! (Can you hear my enthusiasm?)

But a run on the treadmill is a run and I'll be going faster and further than sitting around doing nothing...so Mr. Treadmill, here I come!

If you run, you are a runner!
~Rachel

Do you like the treadmill or running outdoors?
How do you combat boredom on the treadmill?

To run or not to run...

I don’t know about you, but I hate being sick. I’ve got too much to do and don’t have time to lie around and nurse myself back to health. It also messes with my running schedule, which in turn messes with Runnerbud Jen’s running. (Since we run predawn having a buddy is a MUST!)

Last weekend I started that sore throat thing that eventually turns into a cold. Well as luck would have it (not) I also got the draining and cough with it by Monday. Luckily Tuesday is rest day for us, but by Wednesday there was not a chance in the world that I could drag my body out for a run. Just breathing in hurt and caused me to choke up a lung. Of course after taking some meds, drinking tea with honey and a hot steamy shower; I did begin to feel like a human again. That’s when the guilt set in. Maybe I could’ve run…

SO what do the experts say on this?

Using the “neck” rule, doctors say if your symptoms are below the neck (chest cold, bronchial infection, body aches) it is time to take a break. If your symptoms are above the neck (stuffy nose, sneezing, runny nose) it is okay to keep going.

That made me feel a little better for backing out this morning since I was really coughing up a storm.

There is also research out there that says good ol’ chicken soup has anti-inflammatory effects can ease the symptoms of upper respiratory infections. Not only does the chicken broth ease sore throats, the carrots have beta-carotene (immunity),  & garlic and onions  (anti bacterial properties).

Thinking I need some of this for lunch tomorrow!

I believe I am on the mend at the time of this posting so I will hopefully be back out there pounding the pavement in the morning with Jen.

How about you?

Do you rest when you are sick or do you muddle through?

Have you ever run while sick and made it worse?

To read more on this topic:

To Run or Not to Run 

Running While Sick 

If you run, you are a runner!

~Rachel

The 10K experience

Well, it was race roadtrip #2 for me this spring and I took along Runnerbud Jen and Runnerbud Amy. Now as you know, Runnerbud Jen and I have been cranking out the predawn runs to train for this. Our main goal is to get time on our feet (distance) and not worry too much about time. We didn't even set a goal for ourselves with time for this race. We weren't really feeling the excitement we had before our trip to VA beach...maybe the lack of beer at the finishline? Who knows?

Ready to roadtrip, like my RUN magnet?

Anyway, we headed to Olney, MD to stay with a friend of mine, Diane. Diane isn't a runner but boy does she show sportsmanship! She let us bunk with her, drove the route with us the night before, took us to the start/picked us up at the finish AND acted as our photographer! WE LOVE DIANE!!!!

On the ride prior to the race we realized just how long 6.2 miles really is...started to psych ourselves out seeing the inclines we would be taking on the next morning. Have you ever really clocked over 6 miles in the car? It's pretty far!

After a yummy carb loading dinner- including 4 desserts (that we shared, really we did!), we did our pre-race ritual of applying our Power Polish before hitting the sack. Sleep proved to be a fruitless attempt as I tossed and turned all night. Of course Jen had to ask me 10 times what time the alarm was set for (she didn't sleep either) since I went with 5:54am...not 5:45 or 6:00. What can I say? It's another of my pre-race quirks!
Then the morning of, I ate my only digestible food - 1 piece of bread with honey and had some water, and we took our series of "queer" photos that are a must before all races.

PowerPolish Grape Going!

We call this our "queer" prerace photo!

Another new prerace ritual ~ The Thumbs UP!

When we got to the race the sun actually started to peek out of the fog and the temp started to get above 42 degrees which was a blessing. Waiting at the start line is always exciting, but no fun when you are cold! We did the bib pinning, porta potty stop and got ready to head to the start.

Pinning the bibs!

Pre-race - Ready to Rock it!

  Turns out there were over 2300 racers registered and they managed to run out of our size fleece, so we all ended up with XL. Guess Eric and Steve will be sporting our 10K fleece sweatshirts this spring! (No worries, we did a little disgusted emailing to the race directors...guess we will see what comes of that!)
That's about the time I realized I forgot to use my inhaler (which was now in Diane's car heading to the finish line), not a good omen since I woke up the day before with a sore throat and head-cold. Too late for worrying though, I had to muddle through it.
After we did some warm-up exercises with the drill sergeant (crazy as it sounds, it's true) we stood and stood and stood at the start. Always a few glitches on race day.
Finally, our corral headed out of the start and we were off. It was a relatively uneventful run. Runnerbud Jen and I stayed together for about 5 miles and met some very friendly runners. Mostly commenting on our matching 5K Diva shirts that say 3.1 is Just for Fun on the back. Truly, there aren't too many "mean" runners that I've ever run into. (It's the haters in the cars who swerve at you that are mean! None seen on this trip tho!)  Most runners will give you a thumbs up or a comment to keep you going. In the last .5 mile I met an older gentleman named Bart (who was being cheered on by bystanders which is how I learned his name) who paced me the last 1/2 mile. When we finally saw the finish line about .2 miles ahead of us we kicked it into high gear. Between the balloons and the crowds, you just can't help yourself! At one point I was kicking a 7:49 mile which is WAY fast for me, but it didn't last too far as the finish-line was just ahead!

There just really aren't words to express the feelings you get as you cross the finish, stop your Garmin and look for a water station! Just knowing I completed my first "official" 10K made me feel awesome and seeing my RunnerBuds smiling too iced the cake. Funny how almost immediately you begin thinking of the next race. (Crazy since 1 mile ago you are thinking, what in the world was I thinking when I signed up to do this?)

Runnerbud Jen and I must have done a decent job training. I didn't have to chase away a "mental pity party" that sometimes creeps into my head during this race, I just ran. It truly does make a difference having your partner right there with you.

So friends, we are setting our new goal. Looks like a 10 miler is on tap for us.
Runnerbud Jen, let the training begin!

Anyone else training for anything? Post or comment and let me know what plan you are using or race you are heading for.

If you run, you are a runner!
~Rachel

Pre-race rituals

Well, it was our last run before the big day...10K baby here we come! Predawn (best time to run) Runnerbud Jen and I hit the roads for a short 5K; that of course went a little longer, but what the heck?

Now some say I research and read too much, which isn't always a good thing. You know what they say about too much knowledge... But I like to be prepared ~ for the good and the bad. So training plans have been looked at ten times, remodeled to fit our schedules and looked at again. The "experts" from Runner's World suggested 2 days rest before a 10k...obviously that didn't happen. But if you are a runner or obsessed with some other form of working out you know that rest days aren't all they are cracked up to be.

So let's talk about rituals. Now I'm not to the extreme of knock three times before entering a locked door, but I do believe it "signs" if you will. There are certain things I take as a sign from above or a good luck signal of good things to happen. Whether or not you believe in angels I always feel that I have a certain few who are looking down upon me as my guardians.
I also think that if something works one time, keep it up the next and the next and the next...

Power Polish
This is my newest ritual. A new polish color (toes and fingers) must be worn for all races. This weekend I will be sporting Grape Going! I'm pronouncing it with the -oy sound, not like go-ing, but that too has a ring to it for a runner. Anyway, if you see me today I am trying it out on my toes. My ritual is that it needs to be applied the night before.
SO, Saturday night I'll be polishing up the nails - and most likely urging Runnerbud Jen to do the same. (She wore Power Polish Green with me at the Shamrock race!)
Will it make me faster? Keep me from hitting the dreaded wall? Win (Ha ...yea there's a pipe dream...)
PROBABLY NOT! And I'm okay with that.
Does it make me feel better to look down at mile 5 and see my flashy purple nails? Yup it does.

Like I said before, it's a mental thing...and if my power polish helps me get across that finish line ~ then so be it!

Good luck to all racers this weekend!

If you run, you are a runner!
~Rachel

P.S. Do you have any rituals? Crazy or not? Post and let me know!

Pretty snazzy, isn't it?

Mid-Week Pep Talk

Well, it's Wednesday and Jen and I took our last "long" run before the Pikes Peak 10k on Sunday. Eric says it's just another run with Jen. I truly wish I could look at it that way. When you get to the starting line and the other runners are looking all "trained" and "fit"...it's a bit daunting.

Yea, this is the girl I hope I'm NOT running next too!

Between the adrenaline, lack of sleep (I never sleep well the night before a race) and the unknown - it's all a bit nauseating. Plus factor in I can't eat before a run...you get the picture! Of course at the gun, you do the shuffle to jockey for a place and try not to trip or knock anyone down. The first mile, as all runners will agree, sucks! Til you find your pace, your breathing and settle down...it takes the wind out of you. But when you find your groove...we remember why we love to run!

If you are lucky enough to have a running buddy to train and race with (like my Runnerbud Jen) you hang together most of the race. I'm over the top lucky this time around because I've got 2 Racerbuds this weekend...Jen & Amy!

Runnerbuds Jen & Amy...this was actually taken at our 8K race in VA Beach last month! We got stuck in the rain...and that's a whole other story!

I guess where I am going with this is running is a mental sport. Some say our sport is all other sport's punishment. My favorite saying is, Running is 90% mental and the other 10% is all in your head.
We've run a 10k distance numerous times over the past few weeks, there is absolutely no reason why I can't do it on Sunday. Just need to get it into my head. My body can do it. There is just something about a starting line, a finish line and the time on my Garmin. (And boy am I hoping to rock a 10k time!)
So friends, tune in Sunday evening to find out how this story ends. I'm hoping it wraps up like a fairy tale. But in any case, I'll be running like I'm being chased!

Have a great rest of the week!
If you run, you are a runner!
~Rachel

Great Grains! It's Quinoa!

One of my sole sisters, Amy, got me on the quinoa bandwagon not too long ago. She was looking for  gluten free grains and this fit the bill.

Quinoa is a versatile grain – it’s great for runners and athletes and can fuel a workout. (Yes, like Zumba!) Also because it is a whole grain, it takes the place of those refined carbs we tend to eat. Therefore, weight loss can be side benefit. Quinoa is actually a seed that has a fluffy, creamy, slightly crunchy texture and a somewhat nutty flavor when cooked.

A quick health lesson about quinoa...Not only is quinoa high in protein, but the protein it supplies is complete protein, meaning that it includes all nine essential amino acids. Not only is quinoa's amino acid profile well balanced, making it a good choice for vegans concerned about adequate protein intake, but quinoa is especially well-endowed with the amino acid lysine, which is essential for tissue growth and repair. In addition to protein, quinoa features a host of other health-building nutrients. Because quinoa is a very good source of manganese as well as a good source of magnesium, folate, and phosphorus, this "grain" may be especially valuable for persons with migraine headaches & diabetes. (info. from whfoods.com)

I started serving it for dinner and my kids thought it was Couscous until they tasted it. (Ryder says he is not a Quinoa kind of kid….Eric and Garrett eat it because I serve it and in our house it's basically eat what I make or starve!) It really is quick and easy to make as a side dish although you can eat it as your main source of protein as well. Check out some of the recipe links at the bottom if you are interested.

Now by no means am I replacing my pasta or potatoes with quinoa, but it is a good alternative.  My running buds, Jen & Amy, know I love to carb load with french fries before a race! (And after if you count dinner after the Shamrock race in VA Beach!) But I digress, it is an alternative to spice up the dinner table. 

Check it out, when cooked it looks like couscous!

Check out these recipes if you want to try quinoa...although for the "kitchen challenged" there are prepackaged flavored bags of quinoa at local grocery stores that cook in about 14 minutes - only water is needed!

Interesting info about quinoa

Breakfast Quinoa

Quinoa Veggie Stir Fry

Quinoa Turkey Meatloaf

Let me know what you think positives or negatives about quinoa!

If you run, you are a runner...

~Rachel