Training for a pain free 60-mile (Event Nutrition)

My event is ten days away and I am so excited to begin packing.  The pool table has been repurposed to my staging area, my nutrition order has arrived, and I am chomping at the bit to get it all ready.

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This blog will cover exactly what I will pack and how I will pack it to keep me going strong, rebuild the muscles as I go and provide my body with its nutritional needs throughout and after the 60-miles.

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This blog IS product heavy, it is what I use and TRUST for myself, my family, friends and clients.

Yes, I am picky.  Recently, there has been so much in the news about tainted and scary stuff out there.  (I will post some additional links at the end of this blog that show more of why I am so picky.)

I choose products from a company I have personally vetted. When my health is at stake, I am picky about what I choose and use.  With that being said… ON WITH THE SHOW.

All three days will have the same products used in the same order and for the same reasons…  Although after I finish on day 3, there will most likely be an extra recovery drink beyond what I have had the previous days.

When walking 20 miles a day, for 3 days, CALORIES ARE NO OBJECT! Well, actually, they are a HUGE object and it is important to consume enough to keep your body going – on the same note, those calories should be PACKED WITH NUTRITION to allow the body to recover quicker and easier.

Breakfast

  • 1 Shaklee 180 Vanilla smoothee with an extra serving of Instant Soy Protein 
  • Orange juice
  • Whole banana
  • Scrambled eggs (Day 2 & 3 provided by the 3-day)
  • Hash browns (Day 2 & 3 provided by the 3-day)
  • Any fruit or veggies offered – I will consume.
  • 2 Energy Chews  (these give me B vitamins and energy)

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Snacks

  • Throughout the day, at pit stops I will pick up whatever whole fruits are available to munch on.
  • I carry Apple Fiber Bars (cause it’s no fun to be backed up when walking a long distance)
  • Water, Water, Water, and Performance rehydration (I’ll go through 4-6 servings of Perfomance per day)
  • Shaklee 180 Protein Snack Bars (I’ll usually eat one before lunch and another after lunch)

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Lunch

  • Stretch, stretch, stretch, put on dry socks!
  • 1 Shaklee 180 Meal Bar (packed with protein, fiber and vitamins & minerals)
  • The turkey & cheese off of the sandwich they provide. (I don’t do the bread, it is too refined and hinders my body’s ability to repair itself.)
  • Any whole fruits or veggies offered
  • 2 more Energy Chews
  • NO SODAS! (The high sugar content, as well as from the breads hinders the body’s immune system and I work very hard to keep it built up during this event)

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Return to camp

  • Physique smoothee, preferrably mixed with OJ and an extra shot of Energizing Soy Protein.
  • 2 VitalMag & 2 OmegaGuard
  • Fresh Fruit

Now, stretch, stretch, drink water, shower, and stretch!

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Dinner

  • At dinner I will usually have a second Physique smoothee as it is made to repair damaged muscle tissue and restore nutrients to my body.
  • I will eat whatever they have with protein (I peel all the skin off if it is fried chicken and ask for minimal noodles if it is spaghetti.
  • I will then take a handful of supplements to prevent inflammation & swelling, and to help my muscles keep from cramping.

Before Bed

  • Stretch, stretch, drink water, stretch, pee
  • Sleep tight knowing you are doing something big to make a difference.

HealthyGreaseMonkey 3-Day Nourishment

Links to information on the products I choose to use and represent:

http://athletes.shaklee.com/us/en/

http://landmarkstudy.com

http://physicians.shaklee.com

Links I promised about tainted nutritional products:

Training for a pain free 60-mile (Training Nutrition)

A couple of days ago, I wrote about “not poisoning yourself” when training for and participating in the 3-day, 60-mile event.  This post is a bit of an extension to that.

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If you have a high performance car, you don’t want to feed it crap gas, or you will get crap performance.  Our bodies are the same. Knowing and understanding this fact, should makes fueling our bodies for long distance training walks or the actual event a bit easier.

When I was in high school, I was very active in sports. The swim team would have “carb load” dinners the night before a meet. The purpose of this was to bulk up on the carbs to give our bodies the fuel they needed to kick the other teams booty in the meet, then next day.

While in theory, this was a great idea, the execution wasn’t always the best option.  We would bulk up on highly refined carbs (spaghetti) that, I now know, would bog down our bodies, and be burned off before our meet.  My nutritional choices these days are much different. 

A 10-12 mile training walk at a 3.5-4.25 mph rate will burn right around 1,000 calories.  That’s a ton!  Its important that we feed our body the right fuel for the job.  Here is an example of how I fuel my personal engine before a training walk.

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During the Week

All week long, I focus on high fiber, whole foods with quality proteins, plant based carbs, and natural fats.  (Nothing artificial – I did eat a couple of gourmet chocolates today.) Here are some of my favorites.

Fresh Produce Healthy Grease Monkey

Morning of my Training Walk

Wake up at 6 AM. All gear was prepared the night before.  Water bladder with 1.5 liters of water & water bottle with Performance are in the fridge waiting to be placed in the camelbak.

I then mix up a Protein smoothee or I grab a meal-in-a-bar, I quickly swallow my morning supplements, eat my 2 Energy Chews & head out the door.

My phone is set to track my walk, provide my sound track, and the game is on. 

As I walk along I sip on water regularly and occasionally take a swig from the Perfomance bottle.

After about an hour of walking, I will stretch some, including my shoulders and arms.  Then, at about 2 hour mark, I will grab a snack bar.  I usually carry 1 of two kinds… Protein Snack Bar or Fiber bars or both.  (Nothing worse than being bound up and bloated while walking a long distance.)

If I am out at the 4 hour mark, I usually grab another snack or meal bar too keep the calories and blood sugar pumping at a steady rate.  I know that personally, I need to refill my 1.5 liters of water at about mile 8 or 9.  (Be SURE you plan to have a pit stop/refill station on your route.)

So I am eating about every 2 hours.

When I return home, the FIRST thing is to STRETCH out.  THEN, as soon as I can, I get my recovery Physique Smoothee mixed and drink it down. Then I shower, put on loose fitting clothes and make breakfast for my family, standing at the stove. Smile  (yes, that’s really how it happens)

Training Nutrition

Sometimes I need a little extra

For those times when I am finished walking and my muscles tighten up more than I expect, or my feet or hips hurt, that tells me I am experiencing some inflammation.  I, personally, combat this with supplements that make all the difference in the world.

  • Omegas– for the inflammation A full days dose all at once
  • Alfalfa – also for inflammation
  • VitalMag – magnesium for cramping muscles (I’ll take a double dose here b/c I know I am deficient if I am cramping)
  • Calcium Magnesium – Again, if I am cramping, I am deficient so I take at least 1000 mg
  • Tons of filtered water.  Keep the fluids pumping
  • I may also do a second Physique 2 hours after my first

After my supplement cocktail, I notice, about 20 minutes later, that the tightness, the stiffness, and any pain subsides.  I also, have a massage therapist who works with me directly to assist me in my training and a chiropractor who keeps me in line. Smile

My personal, bottom line

I don’t discuss other products, that I am not knowledgeable about.  I have found a brand I trust that has NONE of the artificial things, NONE of the doping things (thus many of my friends, who are Olympians, also use them) The products are all low glycemic, gluten free – for those who need it, and only contain nutrition boosting ingredients.

My article here is about what I use, what I have found success with and what has allowed me to enjoy 60-mile walks mostly pain free as opposed to the 60-mile walks before my friend introduced me to them (8 years prior – younger) Smile

I hope this helps you. If you would like any additional information, or would like to join me on a training walk, please contact me.

Have a GREAT Holiday weekend and…. HaPPY WALKING!

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There isn’t enough time to Eat HEALTHY.

Time and Money… The two things that keep most people from making a change, a different choice than they have made in the past.

Today = TIME: Jobs, Families, Homes to care for, cars to keep running, shopping, paying bills, a little ME time, kids activities, second jobs, COOKING… The list seems to go on forever.

A friend and trainer of mine, Paula English, once asked me if my “being busy” was actually a bad habit I had developed over the years. I was furious when she insinuated such a thing. How could she say such a thing, I REALLY WAS BUSY.

Then I took a look at everything I was doing in a day. I took a class, Mindful Based Stress Reduction, taught by Madeline Ebelini, who showed me, through 8 weeks of classes and learning the secrets, skills, and benefits of being mindful in my everyday life. What did I find? (yes, that is me in her video)

Paula was right. I had gotten so STRESSED out about everything I had to get done, the schedule, the TIME, the quality, all of it, that I had lost site of loving life and enjoying what life is about. Enjoying my family, friends, my career, and in prioritizing what I did need to do and choosing to leave other things behind. (Even saying NO to some things.) *gasp*

In recent weeks, while teaching a Waist Line Reduction, introductory class, we discussed obstacles in the way of people’s healthy choices. One of the BIG things was TIME.

“Time to prepare healthy food, time to shop for healthy food, effort to prepare healthy food.”

Enter: A FEW SUGGESTIONS TO FAST, HEALTHY FOODS!

Cook Chicken in bulk Healthy Grease Monkey

When cooking on the grill, cook extra to use the rest of the week.  We only ate 2 of these tonight, which leaves 3 to use for lunches or in a meal later this week.

Fresh Veggies are fast Healthy Grease Monkey

Tomato is slice and eat, salad is quickly rinsed and placed in a bowl, chicken was cooked in bulk, green bean casserole (from scratch – NO canned soup harmed in the making of this dish) also made in bulk to enjoy later in the week, on another night.  Beans were crispy tonight, so they will not be overcooked when reheated.

Mashed taters are from whole potatoes – not as quick, but doesn’t take me any longer than it used to when I made the boxed kind… maybe 5 minutes.

Pico de Gallo

Salsa is one of our main staples. I make a HUGE batch once a week and eat on it all week long. Burritos, egg scrambles, topping to chicken or other meat, hamburger topping, as dip with a chip or a spoon.

Quick snacks on the go Healthy Grease Monkey

By keeping fresh produce in the fridge, it makes quick snacks and such a breeze.  Here is a snack I’ve taken to work with me.  Throw in a little of a few things and go.

Stock your Fridge 1 Health Grease Monkey

Here is one shelf in my fridge tonight.  These are fast foods for myself or my daughter to enjoy with a quick grab.  Watermelon, fresh pineapple, blanched broccoli, Greek yogurt, grapes (that need washed yet), chicken boobs… all tasty stuff.

Stock your Fridge 2 Healthy Grease Monkey

My produce drawer is a bit empty tonight, was a “busy” weekend of running around, being the weekend of the 4th and all.  But again, quick easy foods.  Carrots, sliced bell peppers, organic sweet peppers, & romaine lettuce.  (My baby girl says the “OOOOH, THEY SQUIRT SWEET CANDY IN YOUR MOUTH!” when she eats the organic mini sweet peppers.  Love that she loves them. 

Bottom line:

  • Be mindful of what you are going to stock in your home.
  • Prepare foods in bulk to save time. It takes just as long to grill 6 or 10 chicken boobs as it does to grill 2.
  • Keep handy snacks ready.  Prepare several things at once on those days you are already in the kitchen. If I have to be in the kitchen while baking bread, I may as well be productive and get some salsa (pico de gallo) made as well.
  • Wash your veggies/fruits when preparing a meal for something else, again, use that time wisely.

I hope these tips help you in your quest to live a healthier life and to make healthier lifestyle choices, daily.

If you would like additional information on healthy eating or simple steps could improve your life left in your years, contact me.  Thank you, for reading!

Surviving the Summer Picnic Season – healthier choices

10 tips to survive the Summer Picnic season and NOT wreck your new healthier patterns and habits.

So, here was the question posted: 

“Okay, I will need help getting through the summer! Cookouts (burgers, brats, hot dogs [yucky]), birthday parties, ice cream, chips, potato/pasta salads (mayo)…oh my! What are your best healthy, alternative food choices while dealing with summer events? Especially those you are invited to and cannot control what you are served?”

Here are my thoughts:

  1. Bring your own salad to add to the spread.  This gives you some control of what is offered and a healthy alternative no matter what is offered. Many times the host is happy to have another salad to add or some fresh fruit.
    Pico de Gallo
  2. Pack a cooler full of water. We always pack a cooler with bottles filled with filtered water, so I know I have something to drink that isn’t “pop”!  Its really easy to drop in some lemon or strawberry slices to dress it up for the occasion.  Take your own glass or use what they provide and just keep filling it with your own beverage.
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  3. Eat healthy before leaving or bring what you need to eat.
    This is becoming more common place. With all the food allergies and special diets, it only makes sense to bring what you need.  Amusement parks allow us to bring in everything we need for the day (corn allergy).  We have found that host/hostesses are relieved to find we have brought what our darling daughter needs to eat. No need for him/her to fuss about her special needs (or yours) be proactive.
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  4. Skip the more refined foods. Skip the mac n cheese, the salads LOADED IN MAYO, and the white buns.  Choose a vinegar slaw over loaded baked potato salad, or limit yourself to just a taste.
  5. Know your Condiments. Mustard has hardly any calories and kicks it up a notch, pepper and other herbs and spices.  Read labels on the bottles, if they are on the table, or choose to forgo them as a whole.. and LOAD UP ON THE VEGGIES TO STACK. We also frequently take our own HFCS free catsup since Lil bit is allergic.
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  6. Garnish the heck out of it. A lot of times garnish is made up of beautiful veggies, leafy greens, & fruit.  Don’t be afraid to load your plate up with the healthy garnish, especially if others aren’t eating it – why let it go to waste. Choose extra lettuce and tomatoes or pickles.
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  7. Choose your words wisely.  If friends (or strangers) ask you why you aren’t eating something, remember that it isn’t that you “CAN’T” eat something, it is that you “DON’T” or you “CHOOSE NOT TO” eat something.  If you really want a taste, then take a taste – you don’t have to eat the whole birthday cake or pie. I frequently find I prefer just a nibble and I am satisfied or reminded why I don’t eat “that”. 
  8. Avoid dips. Not the guys with the stupid jokes, the creamy, calorie laden dips.  Opt for a pico de gallo on a SPOON. Perhaps this is the dish you prefer to bring… Or maybe a bean salad of some sort. 
  9. Wrap that meat up in some lettuce or eat it with a fork, like I do. Avoid the buns, they aren’t good for you and really aren’t needed.  Grab a big piece of lettuce, a fork or a skewer and pretend you’ve just gotten a meat on a stick at the fair. Also, choose grilled over fried!
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  10. It isn’t what we do once in a while that causes our problems, it’s those things we do on a daily basis that create who we are, how we feel, and in the end – how we look.  Don’t beat yourself up  if you choose unhealthy choices at one event in a month. DON’T BEAT YOURSELF UP PERIOD! Remember, the shortest distance is a straight line, if we stray, just gently redirect yourself back to that line.

These are the ways I have found to personally survive when we are surrounded with foods and options that don’t meet my desired path.  I almost always have a snack bar in my purse or truck to grab in dire need and I always have healthy alternatives on me for my daughter as well.  (Ask her- she has to have a protein before a carb… she’ll tell you that.)

Happy, healthy picnicking!

For more information on making healthy choices, feel free to contact me!

Good Nutrition? Where do I begin?

Something I typically take for granted was brought to my attention today.  What is good nutrition? Where do I begin?

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I really take healthy choices for granted. I didn’t always. It wasn’t until after I had my daughter and decided I wanted to have the energy and the ability to play with her and participate in her life that I became conscious of what choices could improve my health. (Being an “older” mom can do that to ya.)

Today, I had a new dad ask me this question.  He wants to be healthier for many reasons, but one that stuck out in my mind and I could really relate to was – to be around for my child.

A good place to begin is by journaling, knocking out sweetened drinks, and avoiding refined carbohydrates. (sugar, white flour, breads, cookies, that sort of thing)

Eliminate Sweetened drinks and Artificial Sweeteners, a common source of the Average American’s 300 calories of overconsumption.

Drink Water! – Plenty of it.

Be sensible, walk a little, dance a little, HAVE FUN! I don’t believe you have to join a gym and “do the circuits” twice a day to improve your health. I lost all my weight & gained my better health and have maintained it for 6 years now, by walking and choosing healthier options to eat.

Find Support!  Find a friend, a family member, a support group, or a coach to work with to support you and help keep you on track.  Its always more fun when you aren’t doing it alone!

YOU DON’T HAVE TO CHANGE EVERYTHING all at once to gain health. Steady, gradual movements toward a healthier lifestyle, healthier, more beneficial choices can have TREMENDOUS benefits.

I love what I do, how I feel and the energy to support others. I am driven to help others find this same love! Contact me for more information.

Making Eating healthier Easier NOT more Difficult.

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I came across this article today, 10 Secrets to Cooking Healthier .  I thought it was a really good piece and wanted to elaborate on it a bit more.

  1. Use smart fats – We hear it everywhere – EVOO is your best option
  2. Go unrefined (whole grain vs processed) – This is actually one of our biggest sources of “sugars” in our diets.  We need the FIBER not the sugars.
  3. Eat more fruits and veggies – Find ways to sneak these in.  Prepare enough that you can snack for a couple of days on them. Buy them from local growers and they will stay fresh longer and maintain more of the nutrients than those purchased in the supermarket or super store.
  4. Its not all about meat – we’ve begun eating more legumes for our proteins.  The majority of our “meat” is chicken or turkey & fish with an occasional steak night for my “mainstream hubby”.
  5. Choose low-fat dairy – We choose Soy milk or Almond milk over cow’s and limit our dairy intake due to the hormones fed to the grocery store source herds.
  6. Keep portions reasonable – This one is really easy. When we eat a steak, my hubby & 6 year old split the big ole monster rather than eating one each.  when eating out, ask for your to go boxes up front, put half or more of your meal in the container and take your time enjoying the tasty food  you’ve just ordered. Most places now offer steamed veggies like brocolocoloccoli or carrots or green beans.
  7. Use sweeteners judiciously – steer clear of artificial sweeteners, they have side effects, move toward the more natural options and use them much less. (See #9)
  8. Keep an eye on sodium – When you begin making your own foods from whole sources, this becomes much easier since most things we buy in the store ready made are LOADED with the stuff!
  9. Go for flavor – We like adding sliced strawberries & lemon to our water for a tasty treat.  Fruit infused water is one of the special things our 6 year old likes since she can’t have other flavored drinks. (I’ll be adding an article soon on bold flavors with metabolism boosting properties.)
  10. Be Mindful and Enjoy  (healthy can be convenient when we think ahead) When we take the time to really enjoy what we have to eat instead of inhaling it like a vacuum cleaner many positive things happen in our bodies. A favorite book of mine on this topic is Eating with Fierce Kindness.

 

For more information, please feel free to contact me, or stop by our Facebook pages, The Healthy Grease Monkey or Feel Good Fast.