Fueling For Your Run...

Determining what to eat before a run is always a priority.
I compare it to fueling your car for a drive:

• Gas tank 1/4 full: Drive to store 5 miles roundtrip =  enough gas to get me there and back
• Gas tank 1/4 full: Drive to job 25 miles roundtrip = need $20 worth of gas to safely commute 
• Gas tank 1/4 full: Drive to visit friend 100 miles one-way = must fill gas tank before trip

So if you think of your body as your engine, you must fuel it properly for it to run safely and well. Understanding the ways your food sources work: carbohydrates, protein, and fats, will guide you:

Carbohydrates
As a runner, carbohydrates should make up about 60 - 65% of your total calorie intake. Without a doubt, carbs are the best source of energy for athletes. Research has shown that for both quick and long-lasting energy, our bodies work more efficiently with carbs than they do with proteins or fats. Whole grain pasta, steamed or boiled rice, potatoes, fruits, starchy vegetables, and whole grain breads are good carb sources.

Protein
Protein is used for some energy and to repair tissue damaged during training. In addition to being an essential nutrient, protein keeps you feeling full longer, which helps if you're trying to lose weight. Protein should make up about 15% - 20% of your daily intake. Runners, especially those running long distances, should consume .5 to .75 grams of protein per pound of body weight. Try to concentrate on protein sources that are low in fat and cholesterol such as lean meats, fish, low-fat dairy products, poultry, whole grains, and beans.
More: Sports Nutrition Mistake: Not Getting Enough Protein

Fat
A high fat diet can quickly pack on the pounds, so try to make sure that no more than 20 - 25% of your total diet comes from fats. Stick to foods low in saturated fats and cholesterol. Foods such as nuts, oils, and cold-water fish provide essential fats called omega-3s, which are vital for good health and can help prevent certain diseases. Most experts recommend getting about 3,000 mg of omega-3 fat a day.

(The information above, and more, can be found here.)

Remember that many things can affect your run: weather, how much sleep you've had (or lacked!), your workload, personal situations, illness or injury, etc., so be sure to keep this in mind when you are fueling.

For example, if you're due for an early morning speed workout on Thursday and you had a great sleep, the weather is ideal and you feel great, you may not need much to fuel your tank. But the following Thursday, a similar speed workout is on your schedule, but the weather is unseasonably hot, you had a rough sleep the night prior, and you just don't feel up for it. Maybe you'll need a banana, or a slice of whole grain bread with honey...(or skip the workout all together to avoid injury)...but you see, depending on what your engine needs determines how you fuel it for optimal performance.

Have a great, safe run!

http://running.about.com/od/nutritionforrunners/Nutrition_for_Runners.htm

Some Health Benefits of Running!

Running offers you more than a fun way to exercise, the chance to support a good cause by entering a race, or a reason buy cool new gear that you probably don't really need. The countless health benefits of pounding the pavement or trails are motivating:

• Improved cardiovascular function = strong heart!
• Decreased body fat =  healthy heart!
• Increased good cholesterol = clean arteries!
• Maintain a healthy weight = lowered blood pressure!

These are just some advantages of giving our legs a break from the repetitive "put one foot in front of the other" while mixing things up a bit for our beloved bodies. One of my top five personal favorite benefits is calorie-burning. I love food, and I have no intentions of dieting. But if I ate whatever I wanted, whenever I wanted, I'd without a doubt be overweight, running (no pun meant) the risk of high blood pressure, diabetes, or heart attack (cardiovascular disease is the #1 cause of death in the USA!).

Running allows me 100% guilt-free enjoyment of a black and white cookie (lots of calories and high in fat), an everything bagel with lox and cream cheese (lots of calories and high in fat), or an eggplant parmigiana dinner with bread and a glass of red wine... and maybe sharing some fried calamari to start or a tartufo for dessert! (umm, lots of calories and high in fat). But savoring every morsel of the foods I like is a treat well worth the miles in my running shoes (as well as the cool new gear that I just bought!).

Regular exercise maintains bone mass, which helps to prevent osteoporosis and fractures. The younger you are when you begin to incorporate a daily routine of exercise is crucial, but it's never too late to start an exercise program, whether it's once a week or every day. Be mindful of your body; be aware of the signals you receive from your knees, hips, backs, etc. You want to challenge yourself, but never push your limits to the risk of injury.

And to clarify, just because I go out for a run doesn't give me license to eat treats of any kind after every run; I keep up with eating foods high in nutrients and maintain a healthy diet. But the occasional splurge of cuisine or snacks I wouldn't normally eat on an everyday basis is exciting.

Whether it's your first or 50th or 5,000th... wishing you a pleasant and healthy run!

5 Simple Applications for the Novice Runner!

I recently had the pleasure of coaching my 43-year old cousin at her first 5K. Not only did she run more comfortably and efficiently than what she's used to, as well as feel better afterwards, but I helped her to:

• Reach her goal of finishing the 5K under 40 minutes (she said she'd be completely satisfied with 39:59!)
• Complete the entire race without walk breaks (which is what she usually does)
• Run some rolling hills! She's never run a hill; whether her training brought her to a slight hill or false flat, she would walk that part of her run.

Here are five simple strategies I gave her in preparation for her first, successful running adventure:

1. Relax: Your adrenaline is high on race day. With that, your heart rate increases. Be confident with your running skills... you've been training for this day! Give yourself a nice shoulder shrug a roll them back away from your ears... and then keep them there! This relaxes your neck and arms, as well as promotes an overall sense of mental calm.
2. Proper Form: Keep your spine aligned and protect your lower back with a slight forward lean and even slighter tucking of your tailbone. Swing your arms gently with loose fists, elbows directed straight back, and just swing them forward no higher than your chest (save that for the hills to help propel you up the climb). Have a nice mid-foot strike, and think of a string or chain attached to your core that's pulling you like a dog on a lease, and your arms and legs are just moving along for the ride. This saves muscular energy to supply you with more energy to finish your run and not feel exhausted when it's done.
3. Steady Breathing: A nice, even inhale and exhale works well for me. I try to inhale through my nose and out through my mouth. It's not always practical to inhale with a closed mouth, and in that case I enjoy a lozenge to keep my throat moist throughout the run Take care, of course, not to swallow it.,, be mindful of that.
4. Visualization:Maintain focus on your form throughout your run (as well as everything else mentioned above). Don't start off the race thinking about the finish. That will stress you out and waste mental energy, which in turn takes away from muscular energy, which in turn takes away from proper form...and before you know it your run will unfold before you finish. Of course you want to be prepared with your race tactics, but you'll get to the finish when you get to the finish. As you get closer to that is when you should start thinking about it, not during the first 1/2 mile or at mile 2. Set yourself lots of small goals; landmarks along the race course is a great way to fulfill those small goals.
5. Be Realistic:Think about how much you've been training, what you've been eating, what your personal and professional life has been granting you in the weeks, even months, prior to your race. Try not to expect to finish a 5K in a time that is just not practical. If you haven't been training and you think you can wing it, well maybe you can depending on your level of current physical fitness, but remember you're opening up yourself to possible injury that may have long-term effects.

Running is great fun; it's physically and emotionally satisfying, and of course the health benefits of running are countless. And racing is super fun! It's your chance to set goals and accomplish them from time to time; it's OK to fall short of a goal... the fact that you attempted that goal is a success, and then you just try again! You'll meet new people, maybe make some new friends. You'll see some beautiful places, just as my cousin and I did recently in Palmyra, Pa!

Wishing you a happy, safe run!

Next week I'll share with you some of the many health benefits of running.

Ahhh...Thoughts of April's Showers' Flowers

It has been a long winter for many of us, with non-consistent snowy days and rain, cold temperatures, and lots of wind. I've always enjoyed the four seasons: snowflakes are pretty, snowshoeing is good exercise, hats and scarves can be fun to wear (especially the ones my mom knits), and winter is a special aunt's favorite time of year. Cozying up in front of the fireplace is always a treat, and a mug of hot chocolate, a snifter of warm brandy, or a grilled cheese sandwich with a bowl of tomato soup seem to me calorie-faded comforts of a winter's day.

I'm not quite sure the exact reasons why I particularly have not enjoyed this year's chilly season. Thoughts I've had are:

1. The season was preceded by Hurricane Sandy, extending the dark, cold months that were ahead of us.
2. This, my first winter season training outdoors for an upcoming race, was not so enjoyable.
3. My husband and I were too busy to embrace outdoor activities as in previous years.
4. I am getting older and my mind can't tolerate the bleak, raw wintry climate.
5. I am getting older and my body can't tolerate the bleak, raw, wintry climate.
6. It has nothing to do with age: I don't like wintertime anymore just as I didn't like mushrooms, spinach, and avacados as a child, and I could and would eat them everyday now as an adult, if I choose. Preferences merely change with age.

With reflections of sunshine, gentle breezes, and the arrival and aromas of flowers, I'll begin to create some aromatic lotions, oils, and scrubs. My mood and physical needs determine which scents I'll use. Lavender has a soothing, sweet herbal fragrance. It's known to be an antiseptic essential oil, and acts as a relaxing, stress-reducing aromatherapy. Another popular scent is peppermint; its herbal, fragrant leaves aid in cramping, nausea, and is stimulating and energizing. Sandalwood, a personal favorite, is one of the oldest essential oils to be used in personal care. It has a soft, woody smell, and is often used to reduce anxiety and insomnia, encourages new cell growth, and if you're looking for some extra help, can be an influential aphrodisiac!

The list of essences is long. The National Association for Holistic Aromatherapy is a great place to acquire information. The focus of this non-profit organization is to educate and bring public awareness regarding aromatherapy and its benefits. The International Aromatherapy and Aromatic Medicine Association is a similar type of organization outside of the USA. These web sites can be a sensational start to your exploration into the world of scent. Your body, mind and nose will be pleased!

The brief paragraph that follows, copied from the University of Maryland Medical Center's web page, details the interesting history of aromatherapy:

What is the history of aromatherapy?

Essential oils have been used for therapeutic purposes for nearly 6,000 years. The ancient Chinese, Indians, Egyptians, Greeks, and Romans used them in cosmetics, perfumes, and drugs. Essential oils were also commonly used for spiritual, therapeutic, hygienic, and ritualistic purposes.

More recently, René-Maurice Gattefossé, a French chemist, discovered the healing properties of lavender oil when he applied it to a burn on his hand caused by an explosion in his laboratory. He then started to analyze the chemical properties of essential oils and how they were used to treat burns, skin infections, gangrene, and wounds in soldiers during World War I. In 1928, Gattefossé founded the science of aromatherapy. By the 1950s massage therapists, beauticians, nurses, physiotherapists, doctors, and other health care providers began using aromatherapy. Aromatherapy did not become popular in the United States until the 1980s. Today, many lotions, candles, and beauty products are sold as "aromatherapy." However, many of these products contain synthetic fragrances that do not have the same properties as essential oils.

 

As mentioned above, be sure to look for 100% natural essential oils, not synthetic, when you choose your scents. A pure essential oil will clearly state on their label that it is extracted 100% from its botanical source; stay away from oils whose labels contain the words "fragrance," "blend," or "diluted." Among several reputable companies are Aura Cacia, Essential Oil Company, and Young Living. Many of your local health food stores can assist you in choosing and using the best essential oils for your needs.

 

A simple recipe for a relaxing oil:
(If I want to make this in to a scrub, I'll add organic brown sugar (yes, the kind you buy in the food store!)).

 

5 drops lavender oil

1 drop chamomile oil

1 drop ylang ylang oil

1/2 - 3/4 ounce carrier oil

Carrier oils "carry" the essential oil, meaning that the essential oils must be (manually) diluted with another substance. Varieties of carrier oils include: avocado oil, sesame oil, grapeseed oil, among so many others. More information on carrier oils can be found here: http://www.aromaweb.com/articles/whatcarr.asp

Have fun with your oils, be creative, and enjoy Spring! 

 

Lullaby, and good night...

I have never fallen asleep during a massage. Don't get me wrong, sometimes I may deeply drift and have my head in the clouds with inner visions and voices fluttering about, but I'm talking about a full-on sleep where dreams occur and snoring might sound. Of course, it's all about the type of massage given: myofascial release (which can be relaxing, depending on your personality and tolerance level) versus trigger point therapy, or Rolfing versus sports massage, you get the picture. Even with traditional Swedish massage, no lullaby and good night for me.

However, when I'm not on the table but rather the one implementing the massage, that's another story. I have a select few men and women that float far off to their neverland during their massage, and their snores and startles and shudders from dreams awaken them, only to realize where they are, what they're doing, and that they can (and do)... go back to sleep.

Sleep is a fundamental human need. It's a time for our bodies and minds to restore, repair, and recharge. Benefits of a good, sound sleep range from increased energy and alertness to feeling happier and better able to function throughout the day. According to the Mayo Clinic, adults should get between seven to nine hours of quality, uninterrupted sleep every night.

So when I have clients that fall asleep on my table, I wonder if they've had a long enough and proper sleep the night before, or whether their sleep patterns on a regular basis might be compromised. I don't ask them, because usually they don't realize they've fallen asleep. Besides, if they fall asleep their muscles are fabulously nice and relaxed (and I can really dig in to those knots and taut bands of tissue)!

It is so important in our daily lives to be mindful of what we eat and how much we exercise, to be conscious of our posture, as well as how we treat others and handle situations. Being mindful of these things helps to have proper, quality rest, which plays a role in our physical and mental health. As individuals, friends, co-workers, and members of our communities, our behavior not only reflects on ourselves, but those around us, and doing our best to maintain a strong and satisfying sleep schedule benefits everyone.

This year during March 5 - 11,
recognize and share with your family and friends

 National Sleep Awareness Week.

11 Inches for Pantene Beautiful Lengths!

 

So it was nearly two years and six days that I grew my hair for a ponytail long and healthy enough to donate to Pantene Beautiful Lengths. I didn't realize that much time had gone by, until I logged onto my Blog (I haven't written since August 2012? Shame on me!) and saw my last post about this was dated January 21, 2011!

736 days of working toward a goal that was finally accomplished on January 27, a wonderful day shared with my family as we celebrated my mother's birthday, as well as having my 11-year old niece cut my 11-inch ponytail.

I was so proud of her! Not only did she do an amazing job with cutting where I asked her to, her eagerness to be a part of this experience was heartfelt. She has beautiful long hair, and I hope that one day she'll decide to donate hers, too.

To date over 40,000 ponytails have been donated to Pantene Beautiful Lengths. This program, launched in 2007, helps women grow their hair to create free wigs made from real hair for women with cancer. Their web site is full of information and real life stories about women who made donations, as well as women who underwent treatment and lost their hair. They give you step-by-step instructions on how to cut your ponytail, and tips on how to grow your hair strong and healthy.

Millions of people worldwide are living with or have had cancer. February 4 is World Cancer Day, with a goal to banish misconceptions and develop a stronger common knowledge about this devastating disease that affects half of all men and one-third of all women in the United States.

I cannot imagine how it makes a woman feel, to lose their hair. I feel a lot of love in my heart knowing that my hair will be a part of a wig that will one day put a smile on another woman's face. Beginning today I will begin the process again!

Janet's Law: Another Reason to Learn CPR

An article appearing in a recent issue of The Record brings hope to many for the start of the 2014 New Jersey school year. A June 25, 2012 unanimous state Senate approval of Janet's Law will require the implementation of an Automated External Defibrillator (AED) on school property of both public and nonpublic school districts in the state.

An AED is a device used to restore a normal heart rhythm in a person undergoing sudden cardiac arrest (SCA). SCA happens when the heart suddenly stops beating, stopping blood flow to the brain and other vital organs; depending upon the reason for the SCA, an AED may save that person's life. In addition to the installation of AED's on school property, the bill requires that at all times an emergency action plan be implemented among at least five school personnel trained in CPR and the use of an AED.

Janet's Law was named for Janet Zilinski, an 11-year old Warren, NJ girl who died in 2006 due to SCA. Her symptoms began during cheerleading practice, and while a nurse performed CPR on the field, no immediate access to an AED was present, which may have helped save Janet's life.

Click here for more details of this bill.

To learn CPR and the use of an AED, contact us to host a private course for your family, friends or colleagues. We'll come to your location in the northern NJ area.

To take a course outside of our area, click here to find a course near you.