Sleep... It's a Good Thing!

Good morning!! How is everyone!?

I apologize for the overkill of exclamation points, but I guess that's what a good night's sleep will do to a blog post! I'm not sure whether it's my staying up past my bedtime watching the Olympics the past several nights, or my intense cycle class yesterday that did me in, but as soon as my head hit the pillow, I was out!

So why am I gloating about how great I slept last night? Well, I want to discuss just how important sleep is in  e v e r y t h i n g  we do - work, losing weight, exercising, reading, functioning, etc.

If any of you know me on a personal level, or just by stalking me on Facebook... you might be aware that I'm a HUGE Seinfeld fan. There is an episode where Kramer tries some crazy sleep schedule so he can be awake for so many extra days in his life.....

If you took the 3 minutes out of your busy schedule to watch the above video, you can see just how lack of sleep eventually catches up to you and your daily functions slowly become harder and harder to do until eventually you aren't able to function at all. It's interesting to note (or at least I think so) that sleep deprivation is a form of torture. 

So let's get down to the good stuff, the straight facts if you will.... source

How Much Sleep Do You Need?

• A recent test revealed that 95% of the population needs between 7 and 8 hours of sleep. 
• Only 2.5% of the population needs less than 7 hours. 
• So the answer... 8 hours. 

Why Do You Need So Much Sleep?

• Lack of sleep takes a toll on our health, mood, productivity and cognitive capacity
• Memory takes the largest hit from staying up too late and not getting those 8 hours

Importance of Sleep from a Weight Loss Standpoint:

• A lot of people aren't aware of the relationship between sleep and losing weight
• Besides the fact that enough sleep allows us to make healthy food choices and enough energy to get in daily exercise, it's also allows a hormone in our body to do it's job in burning fat - the growth hormone
• Real quickly, the growth hormone is responsible for building muscle and burning fat. It regulates our body's fuel in between meals and is most active during the night
• Growth hormone increases during the first 2 hours of deep sleep - especially between midnight and 4am
• Those of us who get less than 7 hours of sleep, or inadequate sleep, will more than likely NOT receive the fat-burning effects from this hormone

Are we all on the same page now? Good! I hope so! Now go get those 8 hours in! (well, later tonight...)

Stay Healthy,

Who all gets their 8 hours of sleep on most nights?
I feel like I'm pretty good at getting in enough sleep. I will admit that the Olympics has been keeping me up well past my desired bedtime... but what can I say.... men's swimming gets me every time :)

Lots of Thoughts

Hello, hello!

There's been a lot of things that have been popping up in my brain over the past couple days that I've been dying to discuss. It seems like each time I finally decide on a topic to talk too much about, another one comes to mind that seems just a tad bit more brilliant than the last.

So due in part to my very decisive nature, ha ha ha, I've decided to mash all my thoughts into one, random, multiple-topic post. I figure this way I won't forget to comment on my new favorite celebrity crush Sunday night TV show or the latest article I read in 11Athletics.

And, hey, ya never know, maybe one of these topics will strike someone's fancy and they'll actually throw a comment my way..... hmmmm... wishful thinking :)

Alright, so let's jump right into the good stuff.... Chris Powell.

Okay, just kidding.... I meant to bring up Extreme Makeover Weight loss Edition.

It's on ABC on Sunday nights and has, unfortunately, caught the eye and attention of my roommate and I. I use the word unfortunately, because the show is 2 hours long and is on until 11:00pm, which does absolutely nothing good for my routine Sunday night pledge to get up and workout before work on Monday mornings. 

But besides making waking up the next morning difficult, and having someone pretty to stare at for 2 hours, the show is good stuff. It takes place over the course of one whole year, and follows 1 individual in their struggles and successes when it comes to losing weight.... the natural way: good ole' eating right and exercising. Too many of us are trying to find quick fixes - pills, 7 day juice cleanses, body wraps, to help lose weight, and this show reiterates to America that losing weight isn't just that simple. It takes time, discipline, and determination, and that's why I love this show.... well, for the most part ;)

Alright, moving on to something a bit more local, actually, really local because it's right here in Columbus - 11Athletics Magazine! 

If you've been to any of the marathon expos, races or triathlons around the area in the past year or so, it's very likely that you've seen the magazine. I've worked with the "editor in chief" of the magazine in past internships and bouts of employment, and a lot of what I know about the whole fitness/health/nutrition world came from him, so I imagine each magazine is nothing short of awesome. 

But anyway, enough name dropping on my part, I bring the magazine up because last night while manning the front desk at my supplemental evening gym job, I happened upon a stray 11athletics magazine and quickly began to devour the countless stories, tips and interviews that makes the magazine so great. One of the articles that really hit home with me was some words of wisdom from the chief and editor himself. 

I apologize for not being able to pull excerpts from the actual piece, but the basic gist of it was that everyone is competing at something. I won't say too much more for fear of plagiarism, haha, but for me, being sidelined from ankle surgery, it's hard for me to say that I'm competing. I've been going to and seeing lots of athletes compete in triathlons and races and it's disappointing and torture to not be out there, but while I'm not running my heart out on races or trying to stay above water in a triathlon, I'm competing against my injury. 

And if you read the magazine, you'll see that it's just not in fitness and sporting events that people can be competing. I'm not sure if this specific article is on the website, but if you find the time, go to the website I linked above and check it out... you won't regret it. 

AAAAAnd on that note, I've typed, talked, blabbed, ran on waaaay too much, and it's Bachelorette DVR time with my girlfriends anyway. 

Stay Healthy,

Oh! I almost forgot! My boss has an article in the magazine as well! Check it out!!!!

God's Gift to His Injured Ones

G'Afternoon!

Things have been going really well with physical therapy and my ankle (I know ya'll were just dying to know). So good in fact that they only want to see my pretty face twice a week - I'm balancing on it, doing squats, lunges, stepping up stairs.... big stuff I tell ya! 

So why after only 10 weeks of intense, major surgery (direct from the horse's mouth) am I able to do so much with such little inflammation? 

Well, besides the fact that I'm awesome (How I Met Your Mother, anyone?) I owe lots and lots of credit to my new best friend:

Now I'm not one to shove a bunch of supplements and products down peoples' throats, but, BUY THIS!

Haha, kidding, but seriously, I honestly believe that taking this supplement post surgery has really helped the healing process and is why I'm in such good shape - speaking in terms of getting my foot back to working  running  mobile condition - not my fitness, ha!

This particular supplement is for acute conditions (ie sprains, strains, tears) of the ligaments, tendons and muscles. 

It does things like...

• supports the body's normal connective-tissue repair and synthesis process
• supports healthy joints and muscles
• supports bone growth and the synthesis of cartilage
• contains buckwheat, which supports the body's natural anti-inflammatory response
• contains others fun stuff like manganese and Vitamins A, E and C (all good for connective tissue)

There is a second product called, surprise, surprise - Ligaplex II. This one is for more long term support. 

As soon as I'm back to running marathons half marathons 10k's (ha, right) you bet I'll be taking it. 

So all my athletes....something to think about... especially if you find yourself injured a lot or if you're coming to see Dr. Alexander for soft tissue torture sessions. 

Stay Healthy,

Go Nuts for Snacks!

Good Morning!

Remember me???? Ya'll can take up any issues stemming from my lack of presence on the online world with my bride-to-be friends... for some reason they think that their wedding showers and events take precedence over my healthy eating tips.... bridezillas I tell ya!

Hee.... just trying to be funny :)

Things have been decently good on the nutrition practice side of things... I'm seeing several new patients and have just as many internal cringes when I hear about their daily eating habits.

(Please, guys, do not go more than 4 hours without eating something. And let's not forget about breakfast.... EAT IT - preferably within 90 minutes of waking up). Thanks :)

Alright, back to this eat every 4 hours business. I'm sure at least 57% of you have heard of the whole "feed the fire" analogy...

- to keep a fire burning, you need to give it fuel 

- to keep your metabolism burning, you need to give it fuel 

Got it?! Understood?!

Now, on the other side of the spectrum, I'm sure the other 43% of you have said, on several hundred occasions, "I don't have time to eat." On these occasions I put on a smile and say nuts.

Almonds. Walnuts. Pistachios. Peanuts even!  

The above picture is an appropriate serving size for a snack - right around 100 calories - roughly a handful. For those of you type A, I need an exact measurement folks, it's right around 1/8 of a cup:

Let's be real for a minute here. Consuming the above quantity of nuts can be done in what, 2 minutes? So don't give me that "I don't have time to eat" baloney! It's bologna!!!! 

Pack them in a ziplock bag. A paper towel. A plastic container. Stuff them in your serving apron or your purse. Please keep them on hand.... you'll thank me... eventually. I promise. 

Go nuts!

Stay Healthy,

The 3 Musketeers

The other day I got the privilege to speak at a retiree luncheon on the topic of nutrition - nutrition for older adults to be specific.

Now I'd love to devote an entire post or even lots of posts on this particular topic, but, I think my audience leans more towards the younger crowd, especially considering I blackmail my friends and family into reading the blog. However.... I am up for a change of pace every now and then... so all you baby boomers... speak up!

Alright, alright.... so while I'm not talking  writing 100% about what I spoke about this past week... I do want to highlight one topic that I find especially important to everyone... no matter how old you are... calcium.

Miley Cryus.... when she was cute and not engaged at 19

A lot of people assume that if they drink their milk and supplement that milk with the occasional cup of yogurt, handful of spinach, slice of cheese on their sandwich and of course that coveted bowl of ice cream before heading for bed, they'll be set for their RDA of calcium.

BUT.

What most people aren't aware of, is how important Vitamin D and Vitamin F are in this whole getting enough calcium equation.

Vitamin D is needed for the blood to absorb that calcium.
And Vitamin F is needed for the tissues to absorb that calcium.

SO. Someone can consume all the calcium in the world, but if they have low Vitamin D and F levels.... all that calcium is not utilized in the body.

Man, this whole being healthy and eating the right foods is complicated, right?
Eh, sorta....
It's complicated if your routine lunch spot is McDonalds, but if you eat your dairy, your leafy greens, those delicious healthy fats.... you won't be far off from consuming AND absorbing those essential nutrients for healthy bones (calcium, vitamin D and vitamin F particularly)

Alright, quick rundown of where we can find these nutrients:

• Calcium 
• aim for 1,000 mg a day for men and 1,200 mg a day for women
• milk
• leafy greens
• yogurt
• cheese 
• Vitamin D
• found in very few foods
• most of our vitamin D is synthesized in our skin with the help of sunlight
• most people, especially in central ohio, are deficient in vitamin D
• Vitamin F
• formally known as fatty acids
• found in healthy fats - fish, nuts, seeds, avocado

source

Get it? Got it? Good!

Now, this weekend... the weather looks awesome, awesome, awesome:

Here is your homework for the weekend:

• Find a pool
• Wear sunscreen
• Pack the following:
• lots of water
• a leafy green salad with avocado, nuts and maybe some fish
• noodles (the foam colored ones.... those are always a good time in the pool)

On THAT note... it's time for some oatmeal...

Have a great Friday!!!

Stay Healthy,

Motivation Boards

[ insert apology for being MIA ]

Hello, hello!

I got the privilege of going home to Cincinnati over the Memorial Day weekend. I use the word privilege because that's exactly what it was: 3 days of expensive good coffee, laundry service and free HBO. (What can I say? I'm a one-legged, single 25-year old...I'll take what I can get!)

Anyway, I came home Tuesday morning to my apartment in Columbus and discovered this in my kitchen:

Okay, so it just dawned on me that none of you have been in my kitchen before, and this above picture of my refrigerator most likely means nothing to you whatsoever, BUT, let's pretend, for a minute, that you have been in my kitchen and you would have remembered the front of my refrigerator being scattered with random Save the Date Wedding cards, expired coupons, homemade flower magnants from an ages 4 and up craft box (thanks Mom) and probably some over-due bills.

So now, when you see this picture:

You'll notice that all the clutter that once decorated my roommate's and I's fridge is now replaced with .... positive words and phrases... a MOTIVATION BOARD, er MOTIVATION FRIDGE!

My roommate got busy over the weekend and put this all together for us. She is getting married in the fall, and we decided together over the Memorial Day Weekend (more specifically during an oh-so-healthy bar crawl to raise money for cancer) that we were really getting down to business in regards to our health. 

side note - I'm still trying comprehend the whole "lets all drink alcohol to raise money for cancer, but increase our risk of getting cancer along the way" mentality. I will say it was a fun day, but one of those days that is only semi-acceptable every 365 days. 

The pictures are all about exercising and choosing the right foods.

Here are some of my favorite:

Yep, I'm not shy about wanting Carrie Underwood's legs. 

On top of healing my ankle and slowly getting back into running, I've got lots going on with multiple weddings and racing events this summer, and I know I need to be in tip top shape in order to put my best effort and performance forward. Everyone needs a little push in the right direction, even perfect little nutrition angels such as myself :) (HA!)

Do you guys like to use visuals to help reach a goal?

Would you ever consider making a motivational board?

Stay Healthy,

Healthy Dogs.

Hi All! Happy Memorial Day Weekend!

It's going to be a HOT one here in Columbus this weekend.... remember my post about HYDRATION???? Put it to use!! Drink lots of WATER if you're outside all weekend, and if you are indulging in the occasional adult beverage... be sure to drink a glass of water in between those games of cornhole or what have you.  And please, be smart on the road. 

Okay, okay, enough of my ranting and raving - it's the weekend, let's have some fun!

Besides remembering those who have served (or are serving) our country, Memorial Day is all about the beginning of summer, pools opening and of course the start of grilling season.

My Boy Scout skills put to work last Memorial Day. 

The choice between a hotdog or hamburger on the grill, in some cases, is a person's biggest dilema on weekends such as these. But because I'm all about making things more complicated than they really need to be... I'm going to introduce another obstacle into the never-ending hamburger vs. hotdog debate - What KIND of hot dog???


We've all seen the viral image of the whole "pink slime" substance that is used a lot in production of meat (fast food restaurants and some hot dogs). So when it comes to choosing the right hot dog for your Memorial Day cookout, and more importantly, for your health, here are some awesome suggestions from Health.com.

Best Beef Hotdog:

Best Chicken Dog:

Best Turkey Dog:

Criteria for selecting a Healthy Dog:

• Make sure your dog is uncured. When something is cured, it means that it has been treated with nitrates and nitrites which have been linked to cancer and other fun health problems.
• Choose lower sodium products. Depending on your age, RDA sodium amounts per day are 2300 mg and 1500 mg for those over 50. 
• Watch out for products that have been mechanically separated. 
• Choose dogs with less than 6 grams of fat. 

Sound good?! I hope so!

Everyone have a safe and fun Memorial Day weekend filled with friends, family and laughs :)

Stay Healthy,

Pointing You in the Right Direction

Good Morning All!

My less than mobile lifestyle has led me to be even more of a blog-nerd than usual. After getting a good workout in last night by means of crutching around Target, I spend the rest of my evening watching my hometown boys beat the Atlanta Braves while reading my usual blog suspects and discovering new blogs along the way. (I figure the cat's already out of the bag when it comes to my blog addiction, why waste energy trying to tiptoe around the fact!)

This picture is solely for my own enjoyment - what's a blog post without at least one picture. (Save the dates for our wedding will be sent out shortly)

At any rate, between my blogs, my twitter and just surfin' the web... I happened upon the No Meat Athlete Blog. Long story short - it's about being an athlete while maintaining a vegetarian diet. Lots of stories, recipes and workouts are right at your fingertips by clicking the link referenced 30 words ago.

I bring this specific blog up because the most recent post by the No Meat Athlete is about making lifestyle changes by breaking one habit at a time -  perfect topic of discussion, right?! I figure why waste time re-writing what he has to say while running the risk of stealing someone's already eloquent words when I can just as easily point ya'll in the right direction. So here it is again: How I've Been Changing My Life One Habit at a Time.

Read it!!

Let me know what ya'll think too. What habit do you have a hard time breaking? What have you tried to help break it?

Stay Healthy,

To Buy Organic or Not to Buy Organic?

We've all seen it - the friend who suddenly decides to buy only organic at the grocery store and consequently winds up only being able to afford the dollar menu at McDonald's in the weeks following.... so much for going organic, right?

So what's the deal? 

How are we supposed to buy organic when we can barely afford to buy regular groceries? 

Is organic really that much better for us? 

Can you only be healthy by eating organic?

I get these questions a lot, and the funny thing about them, is that most people don't even know what it means when something is organic. So, luckily for all you curious minds, and for all those people who I force to read this blog, today we're going to explore the wonderful world of Organics. 

What does Organic Mean?

Well good ole Wikepedia defines organic food as foods that are produced using methods that do not involve modern synthetic inputs such as synthetic pesticides and chemical fertilizers, do not contain genetically modified organisms, and are not processed using irradiation, industrial solvents, or chemical food additives. 

AKA food with no pesticides and more nutrients. 

Is Organic Really That Much Better for Us?

The easy answer? Yes. Organic food is free of pesticides and artificial fertilizers, while also having more nutrients, antioxidants and vitamins. (but hold off on buying all organic until you get to the bottom of my wonderful words of wisdom)

"I Can't Afford to Buy Organic. Help!"
Not to worry. There are certain foods and produce that are less likely (or more likely) to have pesticide residue even after washing them. 

• Foods Worth Buying Organic:

• Apples
• Celery
• Strawberries
• Peaches
• Spinach
• Nectarines
• Grapes
• Sweet Bell Peppers
• Potatoes
• Blueberries
• Lettuce
• Kale

• Foods Okay to Pass on Buying Organic:

• Onions
• Corn
• Pineapple
• Avocado
• Asparagus
• Sweet Peas
• Mangos
• Eggplant
• Cantaloupe
• Kiwi
• Cabbage
• Watermelon
• Sweet Potato
• Grapefruit
• Mushrooms

Additionally, I would also suggest buying meat and milk organic. Conventional methods of raising animals typically involves hormones and antibiotics to speed up growth and ward off disease and pesticides and fertilizer are used in growing the animals' grain and food source. Organic meat must come from animal sources that are grass-fed and have not been given hormones or antibiotics. 

Please, please keep in mind that these are only suggestions and guidelines. If it comes down to buying organic or paying your electric bill on time.... use your mind and get those organic strawberries .... ha! (only joking, only joking) 

If buying organic IS a top priority in your life, don't always rely on expensive stores like Whole Foods to get the job done. Farmer's Markets and operations like Grean Bean Delivery are excellent alternatives to buying organic while still saving a little extra cash. 

Additional questions about buying organic or getting involved with Green Bean Delivery, just ask!

Take advantage of the wonderful central Ohio weather this weekend!

Stay Healthy,

p.s. buy foods in season.... it'll save you even more money :)

My Surgery Experience

Alright ladies and gentlemen, since I've gotten ZERO suggestions on topcis to blog about over the past week, ya'll get to deal with my sob story that I've endured for the past week. (not to worry though... we'll wrap this all together with some healthy living tie in at the end)

For as long as I can remember, I've always been involved in a competitive sport:

I started basketball and softball at a very young age, worked my way through several years of AAU teams, played on my grade school's volleyball and softball teams, spent a few years in high school on the cross country team, D1 state champ basketball team and eventually found myself on the tennis team my last couple years. My "adult years" if you will, consisted of 4 years of singles and doubles play on my college's  varsity tennis team, some adult USTA tennis leagues and a few half marathons and marathons.

Believe it or not, throughout all of that wear and tear on my body over 22 years, the only injury I've ever had to deal with was a broken thumb during high school - and even then my participation wasn't restricted in games, practices or even open gyms. So to say I've been somewhat blindsided by this surgery, might, if we're exaggerating a little bit, be the understatement at my life at the moment.

Besides the excruciating pain on day 2 and 3 of this ordeal, I have to admit that life wasn't all that bad the first week or so- I woke up every morning to my mom bringing me multiple cups of quality, I-am-an-established-adult-so-I-can-buy-the-good-stuff kind of coffee, I got to catch up on an embarrassing amount of How I Met Your Mother episodes and sadly, my biggest concern was a toss up between beating my high score in Tetris or when I was supposed to take my pain medication..... as you can see... life was tough, rough, okay, it wasn't all that bad  (minus the times I had to use the restroom, but I think the difficulty of that task is implied). 


Alright. So remember about 20 seconds ago when I said things weren't all that bad for the first week? Haha... well, week 2 started off a tad more interesting to say the least....

After having been off work all last week, and hiding away in the care of my wonderful Mom, I admit I was a tad excited to get back to my apartment, my friends and my work. However, my excitement quickly took a nose dive when Monday morning arrived and I  found myself sitting on the couch, my coffee still in the kitchen, my leg propped up on pillows and my clothes upstairs, that the realization of me being completely on my own smacked me right in the face.

• no mom to bring me coffee
• no mom to give me the TV remote
• no mom to cover my cast with a garbage bag before I shower
• no mom to drive me places and hold my crutches
• no mom to cook me dinner
• no mom to... DO EVERYTHING!

5 months ago I was training for a marathon...I was running 25+ miles a week...I was jumping up off the couch  for more coffee....I had hopes to finish a triathlon this summer,  and now I can't even stand to take a shower, or  even walk up the stairs to get ready for work. 

I wanted to cry. I wanted to call off work. I wanted to call my mom and tell her I was coming home. I wanted to do anything and everything possible that didn't require any effort from me. I gave up before I had even tried - one of the worst things you can do in any situation.


Once my 3 minute meltdown came to a close, I got myself into a functioning state and headed for the stairs. Between my crutches, my totally stylish knee scooter, anything I could grab a hold of and my shower chair, I eventually made it into my car. I had done it. From there on out, I began trying new things and new ways of going about everyday tasks. I past with flying colors on a lot of my tasks, but I also failed miserably on just as many. The important part of it all, however, was that I was trying. I wasn't giving up. 


And that right there is what I'd absolutely love for everyone who is still reading this to take to heart - Don't Give Up. So many times we talk ourselves out of doing things simply because we're afraid we're going to fail, or we think we can't do it. Well, guess what, you'll never know if you don't try.

Take me story and apply it to your life.
Losing Weight?
Needing to exercise more?
Looking to break your half marathon time?

Take chances.

Try things.

Don't give up.

Stay Healthy,

Compromise Elsewhere.

Happy Friday Guys! I hope everyone has had a fantastic week!

Over the past couple days I've been reading a lot of magazines and a lot of online articles, and while I've definitely had my fair share of gossip news (let's be real, we all want to know who's with who in hollywood) I've also been reading up on a lot of health news and stories.

Something that particularly sparked my interest was an article about deli meat. I can't tell you how many times people feel ashamed or embarrassed when they tell me they typically have a daily sandwich with some sort of deli meat.

So what's the story behind all of this? Why do they feel ashamed? Should they feel ashamed? Are cold cut meats really all the bad for us?

Well, hang out for a bit more and we'll get to the bottom of this conundrum.

Here are some Deli Meat Guidelines:

• Eliminate the processed kind - bologna, salami, pepperoni. These are higher in fat and sodium than other options and will not provide a healthy base for building a sandwich. 

• So what options do I have? Lots! Turkey, ham, chicken and even roast beef are all good options when it comes to choosing your deli sandwich. 

• Choose a good brand. As with anything these days, the more money you spend on something, the better quality you're going to experience. The healthiest brand of deli meat should be 100% meat with no fillers and no nitrates. Here are a few grocery store examples:
• Boar's Head
• Applegate Farms
• Wellshire

• Low Sodium. Always opt for the lower sodium option - always. 

• Frequency. If you can afford buying quality deli meat for a sandwich everyday - go for it. However, if you are on a budget and can't afford the good stuff for a daily sandwich, mix it up! Dish out the money for the meats with no fillers and preservatives every once in awhile and enjoy things such as tuna, peanut butter or hummus in between deli meat buys.

So, deli meats. What are our thoughts now? Are they good for us? Are they still bad for us?

Well, follow those steps up above and you'll never have to feel guilty about chowing down on that afternoon sandwich you've been hiding from your co-workers! (obviously it should go without saying, that your sandwich should be made with whole grains and lots of fiber-filled vegetables!)

Herbs!

Hello, hello!

As I mentioned in my previous blog post, I've been hanging out at my parent's house since Tuesday - taking full advantage of free HBO, popsicles and constant attention from my mom. She brings me bowls of dry cereal, ice water, my medicine, magazines - you know, typical tasks that any mother would do for their less than able child. 

So yesterday, in the midst of bringing out those previously mentioned items, from up out of no where comes my mom, shoving a handful of herbs into my face "Here! Smell these! They came from my garden!" 

Without having much of a choice, I smelled the handful of herbs, and was actually pleasantly surprised by their fresh smell. My mom further informed me that she is also growing cilantro, rosemary, mint, orange mint, parsley, basil, garlic chive and oregano in our backyard. 

Now, for those of you who don't know much about herbs past the spice section of the grocery store, herbs are small leaves or seeds that can be used in cooking to give the food more flavor and dimension. This could be as easy as sprinkling some basil and parsley into a spaghetti sauce, to flavoring boring old tap water with some mint leaves or even creating a marinade for chicken or fish, such as my mom did last night -  

here my mom is cutting up some garlic chive, parsley and rosemary herbs  into some bourbon for our salmon to marinate in for the day. 

The options are limitless! 

If you do try to grow your own herbs, here are some tips on how to keep them fresh!

•  Loosely wrap herbs in a damp paper towel, then seal in a zip-top plastic bag filled with air. Refrigerate for up to five days. 
• To revive limp herbs, trim 1/2 inch off the stems, and place in ice water for a couple of hours.
• Snip off as much as you need, and the plant will last for weeks or even months.
• Wash herbs just before using; pat dry with a paper towel.
• In most cases, heat kills the flavor of fresh herbs, so they're best when added to a dish at the end.

Anyone have any suggestions on how to use herbs while cooking?

Is anyone growing their own herbs?

Stay Healthy,

Non Meat Protein Sources

Hi guys! I'm sitting here at my parents' house recovering from some ankle surgery, which gives me lots of time to bust out some excellent blog posts, so, if you have any questions or topics you want more information on... please, let me know and you'll be sure to see them on the blog in the next day or two.

With that being said, I will forewarn you that I am on some pain medication, so for the time being, let's look past my grammer mistakes, spelling mistakes, punctuation errors and any kind of silliness I may leash out on you guys, although, those grammar mistakes are probably pretty typical in my everyday posts....

Alright, let's get to it - Remember this post on protein? Well, if ya'll do remember, I said that in the next few weeks I'd have some additional ideas of protein sources for those of you who are vegetarian, or even for those who are sick of eating chicken and fish every week... so here we go...

Non-Meat Protein Sources.

1. Beans/Lentils. These include pinto, black, garbanzo, kidney, white and edamame. 
2. Nuts/Seeds. Almonds, walnuts, pine, pistachio and cashews.
3. Faux Meat. This includes veggie burgers, chicken patties and any other soy/nut based fake meat. The one thing to be aware of is that these products are often highly processed and are loaded with sodium. Try to find these products with 350 mg or less of sodium. 
4. Tofu/Tempeh. These are good protein substitutes for chicken or burgers. 
5. Dairy/Eggs.

The most important thing when it comes to consuming protein from a plant source - such as the examples above - is getting all the essential amino acids our body needs. Animal protein contains all the essential amino acids, however, plant protein is lacking or significantly lower in at least 1 of these essential amino acids our bodies need. So in order to make up for these lacking nutrients, it is very important to combine certain foods that will give you all the necessary amino acids. Ever wonder why rice and beans are so popular among vegetarians? Well that's because the combination of the two provide all the essential amino acids. Hummus and whole wheat pita or quinoa and red beans are just two more examples of these combinations. 

Something to consider doing when going meat-less to to prepare, prepare, prepare! Making meal plans will make it a whole heck of a lot easier getting all the essential amino acids our body needs.    

I realize I keep bringing up these amino acids, but I DO, because not only are they the building blocks of our body - they build muscle, maintain organ structure - but they also help our immune system. So please, make sure you are getting all these amino acids! 

If anyone has any recipes or insight onto eating vegetarian, please share!

Stay Healthy!

Happy Hydration!

Hey guys! Happy May!

If you haven't picked up on it yet, my typical intro (if you will) to my daily sporadic blog posts is usually about how terribly sorry I am for being MIA on the routine posting. And that would obviously be my intro today, however, my friend yelled politely informed me that I'm falling into the "blogging trap" by starting each post with "sorry it's been so long." So in lieu of that information, I'm going to skip the apology and jump right into things. (just know that deep in my heart, I am truly, very, very sorry for any inconvenience I may have caused due to lack of blogging.)

It seems like the latest craze these days, besides Pinterest and Twitter is running. I know of several people who are participating in the Cap City Half Marathon this weekend here in Columbus and a handful of others who are running various spring marathons around the region.

So when it comes to actual race day, there seems to be a million things on the pre-race checklist that need to be addressed:

• Did I go to the bathroom?
• Did I eat enough for breakfast?
• Did I eat too much for breakfast?
• Did I train enough?
• Is my iPod charged?
• Is my time chip secured correctly?
• How am I getting to the race?
• Are my chaffing areas protected? (come on, we all know this is addressed)

While all these things are important, there is one very important question that is often overlooked and even forgotten about - especially for beginners.... 

• Am I properly hydrated?

Good question. A lot of people have no clue as to how much water they should drink during the day, before exercise, during exercise or after exercise. Also, a lot of people don't realize that hydration can ultimately be the deciding factor between finishing a race or not finishing a race or even beating a PR. During a race, runners reduce their pace by 2% for each percentage of body weight lost by dehydration. So, for practical application,  let's say you're from Kenya and run a 10K in 35 minutes under normal hydration. Run that same race 4% dehydrated and you could tack on an additional 3 minutes to your time. See? Believe what they say folks... hydration is tres important!
 So this week when you're devising the ultimate playlist for your weekend race, be sure to download some Eminem, and more importantly, follow these tips for staying hydrated for your race:

• Everyday Situations:
• Drink water throughout the day (1/2 oz per pound of body weight)
• Drink smaller amounts every couple hours (drinking your daily amount of water all at once will do nothing good for you, in fact, it may even throw off your body's response to it's thirst mechanism and make you lose even more water - stick to 16oz at a time)
• Have water available at all times
• Avoid carbonated water
• Learn to drink water without swallowing too much air (may cause intestinal gas which is NOT ideal come race day)
• Remember things like coffee, pop and alcohol act as a diuretic, which means they will increase your need for water 

• Race Day
• 3 hours before your race, drink at least 16 oz of water
• 15 minute before your race, drink about 8 oz of water
• If you plan on running for more than an hour (which is likely to happen unless you were mentioned in the practical application above) drink about 10 oz of water every 20 minutes

Keep in mind that just because you finished that race and are wrapped in foil with a heavy medal hanging from your neck, doesn't mean your hydration duties are over. The body takes anywhere from 24-48 hours to properly rehydrate. Don't start the Cinco de Mayo celebrations before drinking lots of water throughout the day... and no, the ice in your margaritas do not count. 

I hope everyone's doubts and questions about water are answered. If not, ask! 

I wish everyone who is racing this spring good luck, and most importantly - have fun!

Stay Healthy and Hydrated,

Anyone running a race this weekend?!