Going Bananas over Bananas….

This week, after a particularly grueling workout, I was chatting with another gym member, who asked me a rather intriguing question….’What is up with bananas these days??” Good question. Bananas are indeed frowned upon in some fitness circles today.  But are they really that bad??  Let’s see….the banana is a fruit. That’s good right? It’s fat free. That’s also good right?  It’s unprocessed, and it tastes pretty good.  All good so far, right? So how then did the banana go from healthy super food, to diet enemy #1 faster than you can say “get down & give me 20?” Exactly just how did the banana develop such a bad reputation??

Enter the word carbohydrate. Fruits are carbs. When a carb is digested by the body it becomes sugar.  So when a banana is broken down by our bodies, it becomes sugar. Nothing but sugar actually..kind of like chocolate.  And that’s bad, right??

Wrong!! Not all sugar is bad. Our bodies use carbs/sugars as their primary source of energy. We need them. Plain & simple. But what we also need, is to purposefully think about the foods we are choosing.  Some carbs choices are better than others.  It’s really about two things… purpose & timing.

For example, I run every Sunday. The minimum distance for me on any given Sunday is 19k.  Now studies have shown that having a simple carb, with a protein, immediately after our workouts, is essential to promote maximum muscle recovery.  So more often than not, after my long runs, or a heavy weight day, I will make a protein shake, which consists of protein powder, maybe some greek yogurt or cottage cheese, & you guessed it…a small banana!! It immediately provides my tired muscles with a quick hit of energy to repair themselves, and is also an excellent source of potassium, an essential electolyte that is depleted with heavy exertion/sweating. I will then follow that up with a main meal consisting of more protein & a complex carb, to keep that recovery & repair process going, an hour or 2 later, usually after I’ve showered & prettied myself up for the rest of the day.

Likewise, If I am heading for a workout right after work, and in between my main meals,  I know I that I will require some energy to get through it, so for me the most convenient option is to have a piece of fruit w/ some almonds. More often than not, that fruit is an apple or a banana, not only because of the ease of which they are eaten on the road from work to the gym, but also because of how quickly & easily my body digests them.

So then, are bananas really that bad?? Not at all. For my life, and training needs, a small banana before or after a workout is a great source of much needed, unprocessed energy.
What can they offer you? 🙂

Summer Vacation. Time to Think Outside of the Gym!!

Today was the last day of school for my 6 year-old son.  He has officially made it into Grade One, and I do have the report card to prove it. That’s right friends…it’s time for the summer vacation!! Yes I said it. Out loud even. Those 2 dirty words that strike fear into the hearts of mothers everywhere. That  special time of year where teachers say good-bye to their students, and send them home to their parents for 2 months, after filling up their heads for the previous 10 months or so,  with valuable life skills, & knowledge, that will help them to grow into capable, prepared grown-ups.

Yeah right!! 😉

Summer Vacation. It’s been the hot topic at the gym this week. “Just what am I going to do with the kids all summer? How will I get my workouts in?? I’m going to go crazy!!” And these are just a few of the sentiments/feelings that I have heard this week in my travels.  Now I am one of the lucky Moms.  Two of my three ‘at the gym’ workouts fall on days when my husband is at home, so I don’t need to worry about childminding too much. I also only have 1 child to worry about. Some of my gym pals have 3-4 kids, and that can get a bit dicey, and/or costly during the summertime. So in honour of all those Mom’s trying to set good examples for their family’s & maintain a healthy lifestyle, today’s blog contains three ideas/suggestions of things you can do to keep your  sanity/workouts happening over the next 8 weeks or so. It’s time to think outside of the box!! 🙂

1.)  Take it Outside:

With the fun of summer vacation comes, for the most part, the beautiful summer weather, so let’s take advantage of the warm sun, pack up a bag or two, with sunscreen, water, and some snacks, and head outdoors. Small hikes on the shady hillsides are a great way to get your exercise on a warm summer day. It’s a great way to keep them active, and a fantastic opportunity to teach them about local history, flora/fauna, as well as some basic outdoor etiquette.  Add a weighted backpack to give your kids the advantage & dare them to race you to the top/finish!! Jogging alongside your kids on bikes, or a family bike ride on the local trails are other great ways to get some cardio in when the gym isn’t an option. Another one of my favorites is to head out to one of the many local parks or school yards.  The kids can play while you sprint the field. Take turns piggy-backing your kids for added intensity.  Add some side shuffles, skipping, burpees, pushups,  squats, mountain climbers & planks, and you’ve got yourself a circuit style workout that can challenge the best of them. Utilizing the playground equipment for step-ups, lunges, plyometric jumps, back extensions & pullups can be both super fun & super intense. Ending off such activities with a picnic lunch, some swimming, and/or some other special treat is a great incentive, and let’s face it, sometimes a little bribery will get you everywhere!! 😉

2.) Buddy Up:

Meet up with a friend for all of the above. Plus you can really ramp up the intensity by racing each other around the field, and using one of my favorite partner exercises…wheelbarrow walks in the nice lush grass to challenge both your core & your cardio.   If you can’t both meet up to workout together, how about trading some childminding for some gym time?  Trading some babysitting for 60min of workout time w/ a friend may be just what you need to keep your body & mind in check over the summer months. Just be sure to reciprocate in kind, and not put a strain on your relationship.

3.) Split Your Workout:

Sometimes it all comes down to this one concept, particularly when I’m training for an event, and the workouts become progressively longer. It’s simple. I do half my workout in the morning, and the 2nd half in the late afternoon or evening. Sometimes you just don’t have the time, or the resources, to get it all done in one shot, so breaking it up into 2 smaller sessions often makes it much easier to maintain our fitness level, or in many cases our mental health requirements.

And so here we are my friends, at the end of another day, at the end of another school year, but just at the beginning of what could very well be the best summer of your life. I hope that these suggestions not only help you to remain as active as you would like to be this summer, but also serve to create some fantastic family memories. Cheers!!! 🙂

It’s About Both Quality AND Quantity…

Today was not exactly a stellar day for me. It wasn’t outright horrible, but it wasn’t my usual by any means. I’m not complaining mind you…just making an observation of sorts. I’m very aware of how lucky I am. I have roof over my head, a hard-working & supportive husband, a steady job that puts good food on the table,  and 2 kids who are healthy, and I believe,  fairly happy & well-adjusted. I have even managed to pick-up a few good friends along the way, who despite all my short-comings & eccentricities, still want to hang out with me now and again. I am also in pretty good physical and emotional health, although the latter, especially on days like today,  might be up for debate. Now I definately don’t take these things for granted. I thank God for them each & every day…and twice on Sunday’s, when I am out pounding the hills and/or the pavement in search of the perfect run.

Now rumour has it that we often have to sacrifice quantity for quality, or quality for quantity, but I beg to differ. I have a lot of good things, a lot of very good things…see above. So to celebrate all of the good things I have, I am going to start the week off by sharing 2 of the best weight management/nutrition tips I have learned in the past 4 months.

•  Eat small & eat often
• Eat protein at every meal

Okay maybe that’s three, but let’s talk about it & then you can decide. Your body is like a furnace. You’ve heard this before I’m sure, but just take a moment to really think about it. If you stoke a furnace or fireplace w/ green, wet wood, you get a short-lived, low heat/energy,  smoky,  smelly mess. Stoke that same furnace/fireplace with dry seasoned wood, and it burns hot, for longer periods,  producing much more heat & energy than than the aforementioned alternative.

Now how does this relate to you & your body? It’s simple. Large amounts of processed, high sugar food choices spike your insulin levels before dropping off quickly, leaving your body feeling sluggish/bloated, energy-depleted & therefore less able to successfully manage the tasks/demands you place on it each day.  Smaller, more frequent meals made up of clean, complex carbohydrates such as fruits, veggies, yams, unprocessed grains, such as steel cut, or old-fashioned oats, brown rice & quinoa, paired w/ a quality protein such as, lean meats & fish, non-fat greek yogurt & cottage cheese, egg whites, tofu,  almonds & natural peanut butter, slows digestion, helping to maintain a steady insulin level throughout the day, thereby leaving you less hungry, and providing your brain & muscles with more energy to meet the demands of your daily life.

In a nutshell,  in order to achieve optimal health & performance, and support healthy weight management, a person should ideally eat 5-6,  200-400 calorie meals (depending on daily caloric needs/expenditure) each day. This is the quantity part.  And these meals should always consist of a clean, complex carb AND a protein. This is the quality part.

Quality and Quantity. So how do I manage it?  I pack a snack with me in a small lunch kit wherever I go. This makes it easier to eat every few hours, without having to resort to purchasing convenience/take out foods. I also keep extra stashes of “emergency snacks” in my car, as well as my gym & work bags,  such as apples, almonds, Brown rice cakes & natural PB, & chocolate protein powder. I also have several recipes for clean eating snacks, that I can make in advance, keep in the freezer, & pull out as needed (see below for one of my faves.) No sacrifices and no excuses.  Period.

Jamie Eason’s Protein Haystack Cookies:

• 2.5 cups old fashioned oats

• 1 cup chocolate protein powder

• 1 tsp baking powder

• 1 cup mashed bananas

• 1 cup splenda

Mix all together,  & using a tablespoon,  drop golf ball sized amounts of mixture onto parchment covered cookie sheet. Bake for 15-20 minutes at 300 degrees.

** 2 cookies =  approx. 160 calories, 20g carbs, 12g protein

Getting Right Down to the Core….

Some days are just meant for reflection. If you’re anything like me, you race about from one daily task to the next, out of habit, and without much thought as to why you actually need to do the things you do. You just get it done. At work , at home, or at the gym… we just get it done. We don’t always have the time to remember/reflect on the reasons behind why we do what we do. Today, however, is not that day. 🙂

Core strength. What do you think of when you hear that phrase? For most recreational athletes, when we talk core training, the word “plank” pops into mind….Planks, crunches, & a nice tight mid-section…the 6-pack. Let’s be honest here….Most of us have had those aspirations at one point or another haven’t we? All you have to do is take a quick look around at your local gym to see it. Most fitness classes include a brief core/ab segment, and you will often see people finishing up their cardio w/ some type of ab work right? But the truth of the matter is there is so much more to core training than just working your abdominals, and obtaining a tighter mid-section is only one of the major benefits of incorporating more core training into your daily workouts.

So what exactly are the core muscles, and what do they do for us?

Our “core” consists of over 10 different muscles/muscle groups, which run the entire length of our torso, from your hips to your shoulders: the rectus abdominus, the erector spinae, the multifidus, the internal & external obliques, the tranverse abdominals, the hip flexors, the glutes, the hamstrings & piriformis, and the adductors. When contracted these muscles stabilize the spine, pelvis, and shoulder girdle to create a solid base of support. They help control movement, transfer energy & assist us to move in any direction. A strong core also distributes the stresses of weight-bearing and protects the back.

What are the benefits of good core strength?

1. A strong core reduces back pain. Weak core muscles result in loss of the natural curve of the spine increasing back strain/pain.
2. A strong core improves athletic performance. All movements originate from the center of the body out, and never from the limbs alone. Therefore, the stronger & more stable your core muscles are, the more powerful are the movements produced by your arms & legs…. a runner can run faster, a golfer can swing harder, a ball player can bat & throw harder.
3. A strong core decreases your risk of injury. Core training develops functional fitness, the type of fitness that is required for everyday living, and corrects postural imbalances that can lead to injury.

So then you ask, what are the best core exercises?

Core exercises are most effective when they engage many muscles throughout the torso that cross several joints and work together to coordinate stability. Core muscles need to work as a unit , contact at the same time, across several joints in order to stablilize the spine. Sounds complicated right? Absolutely not!!! Some of the best core exercises are simple body weight exercises, which can be modified to meet the needs of every age & fitness level, from beginner to advanced. These include:

• pushups
• planks
• V-sits & V-twists
• squats
• lunges
• back bridge
• reverse curls
• supermans/back extensions

So the next time you are working out, whether at home or at the gym, please take a moment to think about your core, and how you can greatly improve your overall fitness, by ensuring you work all the muscles that make up this internal powerhouse. Your body will thank you for it!! 🙂

Sources:

Hodges PW, Richardson CA. Contraction of the abdominal muscles associated with movement of the lower limb. Physical Therapy, February 1997

Hodges PW, Richardson CA. Relationship between limb movement speed and associated contraction of the trunk muscles. Ergonomics, November 1997

Second Breakfast Anyone??

Sunday is my LSD day. All you runners know what I’m talking about…the long slow distance run…the foundation of any runner’s training program. It also happens to be my favorite day of the week. Let me tell you why. It’s all about the breakfast. Seriously. I get up in the wee hours & quietly make my way out to the kitchen where my tea & oatmeal await. I lovingly prepare it by mixing in some berries, 1/2 cup of plain greek yogurt, & 1 scoop of vanilla or strawberry protein powder. Some days I change it up w/ pumpkin or banana, but just the thought of that oatmeal makes me salivate. Then I head out the door, music urging me forward, to beat the heat of the day,  & spend a couple of hours communing w/ nature, planning for the upcoming week, and/or being ogled by fishermen heading out to the river in their oversized, small man syndrome, pickup trucks. I know you’ve seen them…

But here comes the best part…when you get back home, sprinting the last 400m to your driveway…after you’ve turned off your garmin, or similar running app, stretched out those tired muscles, and head inside. And then it’s time…. time for second breakfast!! 🙂

I live for this moment!! Breakfast is not only the most important meal of the day, it is hands down my favorite meal of the day. It’s probably the carb addict in me talking here. I mean most of my favorite foods are breakfast foods: pancakes, oatmeal, french toast, fresh fruit, bacon, & need I even mention the hashbrowns??

In a perfect world, I would eat breakfast all day, every day. But my world is not perfect, so I settle for 2 breakfasts every Sunday. And in honour of those Sundays, and the LSD’S that make it all possible, here is one of my favorite clean eating breakfast foods. Enjoy!! 🙂

Protein Pancakes:

• 1 scoop vanilla whey protein

• 2 egg whites

• 1/4 oats

• 1 small banana or 1/4 cup pumpkin

• 1 tbs unsweetened vanilla almond milk

• 1/8 tsp baking powder

• 1/2 tsp cinnamon

Place all ingredients into  blender  and mix until smooth. allow the batter to sit for 5 minutes. heat up a skillet  or pan & spray w/ non-stick spray. Pour batter onto skillet (batter makes 2-3 normal sized pancakes.) Let them cook for bout 2-3 minutes or until bubbles appear, Flip & cook for an additional 2-3 minutes until fully cooked. Serves 1.

Top w/ almond or natural PB, fresh fruit, sugar-free jam or syrup, or my personal favorite, “pumped up” greek yogurt (1/2 scoop vanilla protein powder mixed with 1/2 cup plain non-fat greek yogurt.)

The First Cut is the Deepest…

June 18, 2013

DIETS. The dreaded ‘D’ word. You can’t escape it… Atkins, Paleo, Southbeach, Weight Watcher’s, Low carb, No carb, Vegan, Cleansing, Juicing, Fasting…everyone is talking about them. And even more people are doing them. When I originally took up the challenge of training for my first figure competition 4 months ago, people began to ask me questions re: diet & nutrition.  What did I eat? What did I not eat? What was the hardest thing to give up? What do I eat now? I came to the realization that humans are either very curious creatures, or just plain nosy, and/or maybe a little of both. But the questions kept coming…

Let me begin by stating that competition diets are created specifically with the goals of the training & individual in my mind. Each competitors diet will look a bit different depending on their body & their training requirements. The closer to the competition date, the more strict the diet becomes. Now that I am no longer in competition mode, my diet is more relaxed, but there are 10 basic principles that I continue to follow, all of which can be  applied to almost anyone wanting to improve their regular diet,  and/or change their shape.  Because one of the purposes of this blog is to share information, for the next 10 weeks I will be sharing each one of these principles,  and will include recipes that I have found to be tasty,  simple to prepare, and most importantly, family friendly.

Insert Drum roll here…

1.)  Eliminate  processed/high glycemic foods & refined sugars in your diet as much  as you can.

Now I know what you’re thinking…you’ve heard this one before. Like all the time. I get that. I had heard it too. And I thought I was doing a pretty good job, but like anything else, there is always room for improvement. Steel cut oats, cooked overnight in the crockpot, have now replaced my breakfast cereal.  Quinoa that is  cooked up ahead of time and kept in the fridge to be used throughout the week, in so many different ways, it could be it’s own blog topic. Ditto for yams.  Berries & apples became my first choices for fruit. Researching, and baking/preparing my own sweets/desserts so that I know exactly what’s in them, instead of the store bought options. And for my family, who aren’t at this point as choosy as I am,  I only serve  brown rice, whole wheat breads, and pastas.

These small changes alone yielded incredible results. The less processed foods I ate, the better I felt. I  had more energy, less bloating & my IBS, which always reared it’s ugly head at the start of my work week,  remarkably disappeared.  After only 2 weeks, I was a convert, and to this day, I still try to eat as ‘clean’ as possible most days of the week.

And now for the fun part…sharing one of my favorite recipes!! I have posted this little gem before on facebook, but let me tell you it is worth a do-over!! It makes a tasty appetizer, and my boys love it as a side dish instead of rice or potatoes.  And at only 96 calories per 3 mini-muffins, it’s a winner all the way around!! 🙂

Quinoa Pizza Bites (modified from a fitsugar.com original)

Ingredients:

1 cup uncooked quinoa

2 large eggs

1 cup chopped red onion

1 cup shredded mozzarella or light Italian blend cheese

2 tsp chopped garlic

2 tbs Italian seasoning

1/2 cup diced cherry or grape tomatoes

1 tsp paprika

1/2 tsp salt

pizza sauce for dipping

Directions:

1. Place the quinoa & 2 cups of water in a covered pot. Bring to boil & then simmer for 15-20min or until quinoa is tender.
2. Preheat oven to 350 degrees.
3. Mix together all ingredients, except pizza sauce, in a large bowl.
4. Distribute mixture into a greased mini muffin tin, filling each cup to the top (one heaping tbs each), and press down gently to compact.
5. Bake for 15-20 minutes. Cool for 10 minutes before removing from the pan. Serve warm with sauce for dipping.

Makes 36 mini muffin bites.

Every Beginning Starts With Some Other Beginning’s End…

June 17, 2013

Where to begin? A very good question since this is my first attempt at blogging.  This was actually my husband’s idea.  He is a very internet savvy small business owner. I am a nurse/group fitness instructor whose computer skill set is, shall we say,  rather limited to facebook,  pinterest, & the odd google search.  I am also rather introverted, so the idea of putting my thoughts and ideas out into cyber space, for anyone to read,  is actually rather scary. But as the popular saying goes…if your dreams don’t scare you, they aren’t big enough. …

It really all started almost 5 years ago.  I was a fairly fit,  37 year-old mother of 2, part-time Public Health Nurse &  part-time fitness instructor at the  local YMCA.  Maybe it was a mid-life professional crisis of sorts, but at that point I decided to leave my comfortable, secure, although often thankless job,  in the pursuit of something more professionally fulfilling. Enter  Oncology nursing.  It was  a steep, and often emotional, learning curve, but what I have  ended up with is a deeper appreciation for the power of the human spirit, and a  strong, almost obsessive desire, to push my body to it’s absolute physical, and as it has turned out,  emotional limits.

So I started running.  Now let me preface this with the fact that I had always hated running. I had been exercising/working out for years, almost religiously in fact, but running always seemed like more of a punishment to me. Initially the running started out as  a coping mechanism related  to the stress of the new job.  I mean most of the people I saw were dying. We couldn’t cure them..death was, at some point,  inevitable. That humbles you..makes you thankful for every moment you have..makes you re-evaluate goals & values, brings you face to face with  your own mortality.  So I started running.  And then I started lifting..

And here I am…almost 5 years older, and 3 half-marathons, 3 full marathons, 3 adventure/trail races,  & one figure competition later…still starting, still running, still lifting, still learning.

This is my journey.  Maybe we can lift, love, & learn together…