Thursday, October 31, 2013

Paleo Almond Joy Candy Bar

Hello y'all! HAPPY HALLOWEEN!!
 
I cannot believe that we are celebrating Halloween today. It seems like just yesterday I was by the poolside working on my tan. Anyway, I won't bore you with my thoughts of how unhealthy candy bars are, and I won't be that woman who gives obese children letters instead of candy,  but I do believe that there's healthier treats to eat during Halloween. Check out this cool Paleo "Almond Joy" candy bar recipe that I discovered on Living Healthy with Chocolate:
 
Ingredients:
 
1 1/2 cups shredded coconut, unsweetened
1/4 cup coconut oil
5 tbs coconut butter
1 tsp vanilla extract
2 tbs raw honey
hint of salt
raw almonds
 
Chocolate shell:
1/2 cup cacao butter
1/2 cup chocolate chips (preferably dark chocolate because it's healthier)
 
 
Directions:
 
1. Mix the shredded coconut, coconut oil, coconut butter, vanilla extract, honey and salt.
 
2. Line a medium loaf pan (8 1/2 x 4 1/2) with parchment paper and press the mixture into the bottom and sides of the pan.
 
3. Refrigerate for about 1 hour and cut into small rectangles of approximately 2 inches long by 1.5 inches wide then return to the fridge.
 
4. Melt the cacao butter and chocolate chips.
 
5. Let the chocolate cool for about 5 minutes.
 
6. Line a cookie sheet with parchment paper and place 2 almonds in each coconut bar and dip in the chocolate using a fork.
 
7. Refrigerate until chocolate hardens then double dip the candy in the chocolate.
 
8. Store in an airtight container in the fridge.
 
 
 
What are you doing for Halloween?
 
----------------------
I am grateful that today is
my Friday at work. Waiting for
the weekend. 
 
 

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Wednesday, October 30, 2013

From whiny to gleeful on Wednesday

Hello friends and happy hump day!
 
I really try not to complain too much, but today was one of those days where I had an internal struggle with myself. I have truly enjoyed being pregnant, but now I'm just uncomfortable! It's getting harder to breathe, I could hardly tie my shoes and everything I do just seems to take a lot of my energy. So, as I was getting ready for my workout today, which by the way I did 1 hour on the elliptical machine, I couldn't help but to notice:
 
a) How big and swollen my ankles are getting. Will I ever see the bone in my ankle?
 

 
 
b) I can't see my shoes. Will I ever see my feet?
 

 
 
c) I'm wearing my husband's t-shirt. Will I ever run in a sports bra again?
 

 
 
d) Will I ever be agile again?
 

 
Yes, I was officially whining today until I returned to work. As you all may know, since I am a police officer and I'm unable to work on the road, I was assigned to work in the Records Division during my pregnancy. When I got back to work, my supervisor requested that I meet her at the lunch room, so off I went. This is what I found in the lunch room:
 
 
 My very own baby shower!
 
They ordered pizza. This was my first cheat food while pregnant. It was delish.
 
Watermelon cake. Pure awesomeness.
 
A very special gift =)
 
A little somethin' for Baby Myles.
 
I felt so special. I stopped whining at that point and realized how blessed I am.
 
----------------------
I'm grateful for the friends
I have. Everyone that surrounds me
has blessed and fulfilled my life.
 





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Tuesday, October 29, 2013

The Tipster: Tips to get you running

Hello friends! After a rough night's sleep and dreaming that I gave birth to a lizard (yuck!), I swore I wouldn't workout today during lunch, but somehow I convinced myself to go. Here's what I did as a workout today:
 
Cardio:
45 minutes on the elliptical
 
Weight Lifting:
Squat and press 2x15
Plie squats 2x15
Neutral grip presses 2x15
Lunges with lateral raise 2x15
Lateral lunges 2x15
Front raises 2x15
 
It seems that as my delivery day gets closer I am losing motivation to workout. I know it's for obvious reasons (i.e., discomfort, fatigue, tiredness, sleepiness, etc), but I've always managed to motivate myself to exercise when I've felt like giving up. It can take a lot of energy to get up and move, but I believe that with the right mindset anyone can motivate themselves to exercise/run. If you've ever felt like me, then you know what I'm talking about.
 
Some of you may be feeling tired from training or just jaded from doing nothing, so I want to offer you some tips to get over that hump. I truly believe that the most difficult part of training is the "getting started" stage. Once you get over that stage, then it's cruise control from there.
 
Follow the tip(s) that best suits you!
 
1. Create a blog. It's a great way to keep track of your progress and a way to make yourself accountable for running.
 
 
 
2. Put a picture of yourself with a running medal on the frig. It's a reminder of what you're capable of doing.

 
 
3. Find inspiration from others. If he can do it, so can you!
 




Blind marathoner
 
4. Leave your watch at home. Pacing yourself can add stress to your run, so ditch the watch and liberate yourself.
 
5. Sign up for a race. This will get you in the mindset of accomplishing a goal.
 
6. Download a good playlist of music. Music can be a great motivator when you're feeling sluggish. Marilyn Manson anyone?

 
7. You'll look good naked. Just think that every mile burns up to 100 calories. Not too shabby huh?

 
 
8. Set a long term goal. Can you say Boston Marathon?
 

Boston Marathon 2013
 
9. Change scenery. Run during lunch or change up your route.
 
10. Run with a group of people. This can make a dull run into a social hour.

With my friend Omarto and triathlete Manny Huerta (on the right)

 
11. Run a relay with friends. I can't emphasize how much fun you'll have in a relay.
 
Keys 100
 
 
12. Pamper yourself. Get a massage or pedi.
 

 
 
13. Exercise improves sexual performance. Enough said!
 
14. Try an ultra-marathon. Are you bored of marathoning? Try something harder.
 
15. Mentor someone. Inspire others to run.
 
16. Run for a cause. Run a race for charity.
 

Miami Children's Hospital 5K
 
 
17. Log it in. Keep a track of your running workouts. It helps you keep track of your progress and it will hold you accountable for running. I keep mine at Athleticore.
 
18. Find a date during a run. I met my husband on the Key Biscayne bridge while he was training for the 70.3 Ironman and I was training for the Chicago Marathon.
 





 
 
19. Don't take it so seriously. If you find yourself getting stressed out because you "have to" complete a run, just chill out. Sign up for a goofy race or go out for a fun run.
 
20. Just do it. If you over-think it, you'll never do it. Just go out there and do it.
 
 
How do you motivate yourself to run?
 
----------------------------
I am grateful for the efficiency
of a BBQ. Took me 10 minutes to
cook my lunch for today.


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Monday, October 28, 2013

Pregnant CrossFitter Controversy

Hello friends!! I hope you all had a wonderful weekend. I was actually quite busy this weekend attending friend's birthday parties, baby showers and little kid's birthday parties. Fun huh? Actually, I've come to the realization that I have transitioned to "that stage" where all my friends are either having babies or having birthday parties for their kids. It's all seemed to happen somewhat spontaneously, but perhaps I was simply trying to evade it during all these years. The truth is, that this "stage" is not so bad at all; it just makes you realize the importance of being a responsible adult (the not-so-much-fun part!).

Anyway, now that I'm 9 months pregnant (finally!), I must tell you that I have continued working out. Unfortunately, it's been getting really difficult to run because my belly is so big and heavy, and the discomfort I feel in my lower abdomen is just plain ridiculous, but I am still exercising nonetheless. I have opted for cardio options that are less forceful on my body, such as the elliptical and power walking on an incline. Today I walked on a 10.0 incline at a 4.0 pace for 1 hour. Check me out:

Sporting my MPG pants. I love them because they "work" with the curves of my body and they are super comfy!
 
 
This actually brings me to an article I read today about a Very Pregnant CrossFit Mom who apparently caused a frenzy online because she's 8 months pregnant and lifting weights. After reading this article I just had to give my 2 cents on the issue. First of all, it's completely safe to exercise during pregnancy. As a matter of fact, it's strongly encouraged that women exercise during pregnancy because it may help them cope during labor and delivery. There are other benefits as well, such as lowering the risk of gestational diabetes, weight control and an overall healthy well-being.
 
When I found out I was pregnant, the doctor clearly told me that it was okay to continue running. He said, "Believe me, your body will tell you when to stop running." Sure enough, he was right! I stopped running about 2 weeks ago because it was causing me lower abdomen and back pains, but I ran up to 10 miles when I was 8 months pregnant. Doctors caution that if women were not active before pregnancy, then they should take it easy, however if a pregnant woman was accustomed to running and/or lifting weights prior to their pregnancy, then it should be safe.
 
The article states that "extreme" exercising could restrict the blood flow to your baby because it's diverting to your muscles, but the human body is beyond amazing and it knows to provide less oxygen to your muscles when you're exercising because your baby needs it. I say, shame on people who think that pregnant women cannot exercise. Pregnancy is NOT a disease or an ailment. While I do believe that pregnant women should exercise in moderation, I don't agree with women who use pregnancy as a scapegoat to eat whatever they want while they veg out all day long- that's possibly more unhealthy than "extreme" exercising. Congrats to the CrossFit momma for doing what she thinks is right!
 

Lea-Ann Ellison, the CrossFit Momma
 
 
Do you agree or disagree with Ellison weight lifting during pregnancy?
 
---------------------------
I am grateful that the temps
have lowered in Miami. This
is as close to Fall as we are going to get!

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Thursday, October 24, 2013

Tasty Thursday: Paleo Pumpkin Pancakes

Hello friends! Here's what I did as a workout during my lunch break today:

35 minutes on the elliptical
 
Weight Training:
Dumbbell plie squats 3x20
Stationary lunges 3x20
Dumbbell lateral raises 3x20
Dumbbell upright rows 3x20
 
 
 
As I was working out today, I began reminiscing about marathon training and I how much I missed running my long runs and then going home to eat a big and hearty breakfast. I started thinking, if I were doing a long run this Saturday, I would eat pumpkin pancakes afterwards. But what the heck? I think I'll have them anyway! =)
 
Here's a healthy version of pumpkin pancakes thanks to Running to the Kitchen. They are inspired by the Paleo diet and of course, the Fall season!
 
 
Paleo Pumpkin Pancakes 
Ingredients:
 
1/2 cup almond flour
2 tbs coconut flour
1 tbs ground flax seed
2 tbs vanilla protein powder (optional)
hint of salt
1/2 tbs cinnamon
1 tsp pumpkin pie spice
1/4 tsp baking soda
1/2 cup pumpkin puree
3/4 cup egg whites
2 tbs honey
1/2 tsp vanilla extract
coconut oil for cooking pancakes
 
Directions:
 
1. Heat a pancake griddle over medium heat.
 
2. Combine the dry ingredients in a bowl.
 
3. Mix together the wet ingredients in a bowl.
 
4. Add the wet and the dry ingredients together.
 
5. Grease the griddle with coconut oil.
 
6. Pour the batter onto the pan and spread out into a pancake shape.
 
7. Cook until ready.
 
 
 
Enjoy with some fresh fruits =)~
 
 
What's your favorite pancake flavor?
 
--------------------------
I'm grateful that I was able to
donate two bags of clothes
to the Miami Rescue Mission last night.
 


 
 
 
 
 


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Wednesday, October 23, 2013

Wellness Wednesday: Natural Caffeine Alternatives

Hello y'all and happy hump day! How has the work week been treating ya? I'm feeling pretty tired today so I decided to do 45 minutes on the elliptical during my lunch break. It's been getting more and more difficult to exercise, but somehow I have managed to drag my butt to the gym. Besides, it does give me more energy after I'm done.

Today's wellness talk is about how to get more caffeine into your body without drinking a pitcher of coffee. While coffee may have its benefits, it's definitely not healthy to drink loads of it.

The following natural remedies provide a good amount of caffeine so you don't have to pick up another cup of coffee.

But not too much of it =)


Ashwagandha- The word literally means "the smell of a horse," which indicates that it gives you the strength and vigor of a horse. The ingredients in the herb provide stamina and energy when you need a little pick me up.

Cha de Bugre- It's a tree that produces a red fruit that looks like a coffee bean. The fruit is roasted and brewed into a tea as a substitute for coffee. It's name in Brazil is "cafe do mato" or "coffee of the woods."

Ginkgo Biloba- This is a natural supplement that has been known to improve blood flow to the brain and boost memory and cognitive speed. Increased blood flow in the body typically provides more energy and stamina.

Ginseng- This herb has been found to improve concentration, mental performance, mood and endurance.

Green Tea- This contains about 2%-4% caffeine, which increases thinking and alertness.

Maca- Is a plant that grows in Peru and has been used for anemia, chronic fatigue, enhancing energy, stamina, athletic performance, memory and fertility.

Yerba Mate- This herb offers a caffeine buzz without the jitters. It has been found to keep you energized and alert minus any negative side effects.

Apples- The sugar in apples will give you a natural energy boost.

Chai- Is rich in spices and has a lower caffeine content than coffee- the ratio is about 5:1.

Chocolate- Yes, you read correctly! One ounce of chocolate has 12 mg of caffeine.


How do you get your caffeine fix?
 
------------------------
I am grateful for caffeine. It
keeps me awake, alert and focused!
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Tuesday, October 22, 2013

The Tipster: Tips to Survive Marathon Training

Hello friends! Here's what I did as a workout during my lunch break:

45 minutes on the elliptical
 
Weight Training:
Bicep curls 2x15
Sumo squats 2x15
Quadruped extensions 2x15
Row to reverse fly stand 2x15
Single leg curl & press 2x15
 
Thankfully, I've been feeling a lot better. I'm not sure what has cured my back pains, but I believe that it's a combination of rest, exercise, adjustments/massage and KT tape. I think it's important that I continue to exercise while I'm pregnant because a) it has kept my sanity in tact and b) it's maintaining my strength for the big LABOR DAY. I've been trying to exercise at least 4 times a week, but I am actively listening to my body as well. If my body says "don't do it," well then I back off and relax for a day. As you could probably tell by now, I am not the excuse-maker, so I truly believe there's no reason why I shouldn't exercise and maintain a healthy diet while I'm pregnant. I'm sure my body will thank me later =).
 
So today I want to talk about how to survive marathon training. As a competitive marathon runner, I can honestly tell you that training for a marathon is not an easy feat. Marathon training can take countless hours and days from your schedule, so what's the best way to prepare for one? Well, in my experience, I have found that there's no magical formula for this. It really depends on the individual and the amount of dedication they are willing to put forward.
 
With that being said, everyone has their own set of circumstances to work around with. For example, prior to becoming pregnant, my obstacle during marathon training was working the night shift at work. I worked from 7pm to 7am, which required me to train during the early afternoon hours. Needless to say, I was always tired no matter how many hours I slept. Somehow though, I managed to work around that schedule because I was truly dedicated to becoming a faster and better runner.
 
Truth be told, that most of my athlete friends and I joke about how nice it would be if we didn't have to work like the professional runners and cyclists. It would make a world of a difference if we didn't, but this is reality.
 
Anyway, I want to offer you some tips that have worked for me in the past. You can adjust these ideas to your circumstances, but they are an overall concept on how to survive marathon training.
 
How to survive marathon training:
 
Tip #1: Create a schedule and get organized. You don't have to create something elaborate or fancy, just a regular schedule will work. Make a "to-do" list for the week and make sure to plan your workouts accordingly. By creating a schedule ahead of time, you will know how much wiggle room you have for a rest day or to move workouts around during the week.
 
This is my actual schedule book when I was training for the Boston Marathon this year.
 
 
Tip #2: Prepare your meals ahead of time. Make a grocery list over the weekend and cook your meals for the week on Sunday night. You could freeze the meals or place them in your refrigerator. Not only does this save you cooking time during the week, it also saves you a lot of mula and it's a way healthier option than eating out. Here's an idea on how to plan your meals for the week.
 
This is my actual meal planning for the week.
 
 
Tip #3: Prepare the night before. Lay out your workout clothes, lay out your work clothes, check the weather and prepare your breakfast. This works, believe me. There will be days when you will get up at 4 or 5 o'clock in the morning and the last thing you want to do is put your workout outfit together. If you lay it out the night before, all you have to do is slap it on and then once you're home after your run, your work clothes and breakfast are ready too.
 
Tip #4: Get help. You can't do everything on your own, so have your spouse and kids help you out. Create a "chores list" and assign them accordingly. That way there is no confusion as to who has to do what. Make sure to openly communicate with your family that you need help- they cannot guess it.
 

Isn't that awesome?
 
 
Tip #5: Just say "No." Unfortunately we cannot participate in everything during marathon season. This means that you will be saying "no" to some outings with friends and some lunch dates with girlfriends, but that's ok. Make sure to explain to your family and friends that you are extremely busy during this time- they will understand. My friends just think I'm anti-social when I'm training for a marathon, but I'm ok with that =).
 
Tip #6: Don't get overwhelmed. This is the lifestyle you have chosen, which means that you will be very busy and stressed out at times. Make sure to get organized and plan everything out. You should also verbalize to your family and friends how important this is for you in order for them to help you out and understand what you're going through. Don't get yourself burnt out! Here are some signs that you are overtraining.
 
 
How have you survived a marathon season?
 
--------------------------
I am grateful that my hubby
supports my marathon training 100%.
 

 


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Monday, October 21, 2013

No Running. Now what?

Hello friends and Happy Monday!! I must share with you my awful experience on Thursday night. Well, it actually all began on Thursday during the day. I started feeling some discomfort on the right side of my abdominal. I figured that the pain stemmed from running or perhaps from lifting weights, but it turned out to be something totally different.

As the day passed, the pain grew more, but it was tolerable. Then, as the night time approached, I began feeling a pain on the right side of my lower back. It felt as if someone was stabbing me in the back. It was horrible! As I started tossing and turning, hubby woke up frantically as I was practically yelping like a dog. He turned over to me and asked if I was ok. "I think I'm ok," I responded. In a very concerned tone he suggested that I "time" the pain on my back. "This cannot be a contraction," I abruptly answered. There was absolutely no way I was going to have the baby that night. "I'm not even 37 weeks yet," I thought.

As I began to panic, I Googled "abdominal pain and back pain in third trimester." The phrase yielded the most random results: "Braxton-Hicks contractions," "sciatica pain," "round ligament pain," etc. It could have been any one of those things, but "what do I do?" I thought. I did nothing! I laid in bed with stabbing pains in my back and a radiating pain on my belly.

The next morning I went to the doctor and the nurse told me that the pains were quite normal. "You just need some adjustments dear," she said.  Quite normal? Adjustments? "What the hell is she talking about!? This CANNOT be normal!" It turned out that the baby was laying on the right side of my body and evidently it was compressing a nerve on my back. OUCH!! It's the most dreadful pain I've felt. I immediately went home and called my chiropractor Jodie.

The next day, Jodie fixed me right up!!


 
After an hour massage and some body adjustments, I felt better. She also put some KT tape on my back.

 
 
Needless to say, hubs and I are complete amateurs at this whole pregnancy stuff. I'm feeling better today. I even did the elliptical for 45 minutes. My body is saying "no" to running though =(. This belly just keeps on getting bigger and heavier as I approach the 9 month mark.
 
 

How was your weekend?
 
----------------------
Despite my painful weekend, I
am grateful for all the gifts I
received for Baby Myles!!
 


Christmas came early! =)
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Thursday, October 17, 2013

Tasty Thursday: Squash Stuffed with Organic Ground Beef

Hello everyone! Here's what I did as a workout today:

45 minutes on the elliptical
 
Weight training:
 
Cable cross-overs 3x15
Squat dumbbell curl 3x15
Reverse curls 3x15
Squat tricep extension 3x15
 
 
So what's a better way to celebrate the Fall season than by preparing a scrumptious fall-inspired meal? As you all know by now, I love pumpkins because they're absolutely delish, but they are also super healthy, that's why I'm going to give you a delicious, mouth-watering recipe that you won't be able to resist!
 
Squash Stuffed with Organic Ground Beef
 
Ingredients:
2 medium acorn squash
1 pound organic ground beef
1/4 cup green bell pepper, chopped
1/2 cup onion, chopped
1/2 tsp sea salt
1 can diced tomatoes, drained
1 tbs parsley, chopped
1/4 tsp cinnamon
 
Directions:
1. Heat oven to 350 degrees. Line a 13x10 inch baking pan with foil and lightly grease with olive oil.
 
2. Cut the squash in half lengthwise and take out the seeds. Spray the cut sides with olive oil and place, cut side down, on the foil. Add about 1/2 inch of water to the baking pan then cover with foil. Bake for about 45-55 minutes or until tender.
 
3. In a large skillet, saute the organic ground beef with the green bell pepper and onion. Stir until the beef is no longer pink and the veggies are tender. Add sea salt, tomatoes, parsley and cinnamon. Continue cooking until it's ready.
 
4. Place the meat mixture into the squash and arrange the stuffed squash on the baking pan. Bake for about 20-25 minutes.
 
 

 
 
What's your favorite Fall recipe? Share!!
 
----------------------------
I'm grateful for all the fun
I have with my co-workers.
 
 

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Wednesday, October 16, 2013

The Spice that's Nice: Cinnamon!

Hello friends and happy hump day! Hope you are all surviving this work week like I am. I've been feeling tired and sluggish, but somehow I have found the energy to get up and go to work, workout, cook and clean. They all seem like daunting tasks at times, but I remind myself that this is all temporary. Speaking of cooking....

Do you guys just love cinnamon during this time of year? I know I do. I put cinnamon on my oatmeal and coffee. I have cinnamon candles at home. I have adorned all my bedrooms with cinnamon broomsticks. The list just keeps going and going. Did you guys know that cinnamon offers a bunch of health benefits? Let me tell you more...

Health Benefits of Cinnamon
 
1. Diabetes. Cinnamon has shown to lower and control blood sugar levels. Cinnamon also reduces triglycerides and LDL cholesterol.
 
2. Alzheimer's Disease. Cinnamon has shown to inhibit the formation of the proteins and filaments that are associated with the disease.
 
3. Anti-inflammatory. Studies have shown that compounds from cinnamon may help with inflammatory diseases.
 
4. Anti-microbial. Cinnamon has shown to fight off bacteria.
 
5. Cancer. Cinnamon has shown to slow tumor growth.
 
6. Weight loss. Cinnamon has shown to speed up one's metabolism.
 
 
 
Cool things you could do with cinnamon:
 
1. Lip plumper. Apply a little bit of Vaseline on your lips, then add a pinch of cinnamon and rub together on your lips. After a few seconds, apply a second coat of Vaseline.
 
2. Anti-acne face mask. Combine 3 tablespoons of honey and 1 teaspoon of cinnamon and lather on your face. The cinnamon will stop any acne-forming bacteria and the honey will reduce redness and restore moisture. Leave it on for about 10 minutes and then wash your face.
 
3. Hair-growth treatment. Combine 2 tablespoons of cinnamon, 2 tablespoons of honey and half a cup of warm olive oil. Add 1 egg to thicken the mask. Combine the ingredients and add it to your wet hair for about 10-15 minutes. Wash off with shampoo.
 
4. Breath freshener. Chew on a cinnamon stick or gargle warm cinnamon water to eliminate halitosis.
 
5. Dry skin scrub. Combine 1/2 cup sea salt, 1/4 cup almond oil, 1/8 cup olive oil, 2-3 tablespoons of honey and 1 tablespoon of cinnamon. Use on your body to get rid of that alligator skin.
 
 
How do you use cinnamon?
 
---------------------------
I am grateful for the awesome
dinner that my mother-in-law
brought Milo and I last night.
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Tuesday, October 15, 2013

The Tipster: Is Carb-Loading Necessary Before a Race?

Hello friends! Today's workout consisted of 40 minutes on the elliptical and 15 minutes of running. I felt like I ran a marathon as my breathless body gasped for air, but otherwise I felt fantastic!

 
 
Anyway, since marathon season has just begun, I'm guessing a lot of you have already signed up for a race or have already ran in a race. Today I want to talk about carb-loading for a marathon. Is it truly necessary? What are the do's and don'ts of carb-loading? Some controversy still exists on this topic. For example, according to Competitor,  researcher Benjamin Rapoport from MIT found that carb-loading is not essential for a race. He suggested that runners run out of glycogen (aka fuel) when they fluctuate their pace too much. He stated that the best way to conserve fuel is by keeping a steady pace throughout the race. Basically, when you "go out too fast" you burn all the glycogen in your body.
 
Rapoport also found that carb-loading the day before a race is not necessary at all. He argued that the real "carb-loading" should take place the week of taper. He stated that because runners aren't running hard during the week of the race (aka tapering), then they shouldn't be burning the glycogen (fuel) in their muscles.
 
Rapoport further suggested that carb consumption is only truly needed during the race. He conducted a study where one group of runners started a run without glycogen and ate carbs during the run and the other group started the run with high levels of glycogen and ate carbs throughout the run. He found that both groups performed the same.
 
I agree with Mr. Rapoport to a certain extent. I think that runners shouldn't go crazy eating a bunch of carbs the day before the race, but I do think that they should start carb-loading the week prior to the race. Also, runners should run less the week before the marathon in order to allow their muscles to rest and to absorb the most amount of glycogen possible.
 

 
 
Things to do the week before the race to have optimal glycogen in your muscles:
 
-Run less (so you can store the most amount of glycogen in your muscles).
 
-Consume the same tried-and-true high carb diet that you ate during training (don't try anything new so that you won't upset your stomach).
 
-Don't fat-load. Consume healthy carbs, not blobs of grease and butter (this can make you feel lethargic and give you indigestion).
 
-If you feel it's completely necessary to carb-load before a race, start two days before the event. Make sure to time your meals wisely. Perhaps you should eat a really high carb meal for breakfast versus dinner in order to avoid an upset stomach the day of race day.
 
-You should be 2-3 pounds heavier. This is a really good thing. It means that you have plenty of water and glycogen in your system.
 
-Be sure to drink lots of fluids, especially water! Dehydration can also contribute to hitting the wall.
 
-You must also eat protein while carb-loading. While carbs are essential, protein also adds fuel to your muscles.
 
-The key to carb-loading is to consume about 3-5 grams of carbs per pound of body weight. That's about 60% of calories from carbs. Make sure to distribute that between meals.
 
 
Do you carb-load before a race?
 
-------------------------------
I'm grateful for the big and squeashy
pillow that my hubs bought me. It
feels great in between my legs and
it adds support to my belly.
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Monday, October 14, 2013

Baby Shower for Myles

Hello friends and Happy Monday! Today's workout:

40 minutes elliptical
 
Weight Lifting:
Squats over-head press 3x15
Plie lateral raise 3x15
Opposite arm leg reach 3x10
Baby push-ups 3x10

So you're probably wondering where I've been for the past week huh? Well, let me tell you guys all the eventful things that happened last week. First, I participated in a death investigations class at the local community college. The class was a week long and I learned a bunch of cool things as it relates to police officer's investigating deaths. I got to witness a live autopsy and I met a very prestigious Broward County judge by the name of Raag Singhal.

After the class ended on Friday, I hurried home and began preparing for my baby shower. Luckily, my sister and girlfriends came over and helped me set everything up for the following day. Since I don't have a creative bone in my body, I desperately told them that I needed lots of help!!!

Friday Night Prep
 
My sister and best friend preparing the decorations.

My friend Zoila and Amanda were also prepping.

My brother-in-law fell asleep while he cooked the dip!
 
Converse Baby Shower
When: Saturday, October 12
Where: My Casa
Time: 12:00 pm
 

The entrance.

The signing in table with the cake.

The tables with the flower arrangements.

The food area.

The lemonade stand.

The domino-playing area.

Our Converse shoes.
 
My hubby and me.

My family and I.
 
My girlfriends.

My really close girlfriends and the master minds behind the shower =)

My sister.

My childhood friends.

My college roommate, Xary.
 
 
I must mention the fact that I have the best family and friends. I had the perfect baby shower and I got lots and lots of gifts. Now I can take a breather before I get to the real part of all this...
 
 
How was your week? Did you race in the Chicago Marathon?
 
 
-------------------------
I'm grateful for all the wonderful
people in my life.
 

 

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