Being Healthier

… in every aspect of Life

Browsing Posts published in November, 2009

” When I walk into my kitchen today, I am not alone. Whether we know it or not, none of us are. We bring mothers, fathers and kitchen tables, and every meal that we have ever eaten. Food is never just food. It’s also a way of getting something else: who we are, who we have been and who we want to be.”
- Molly Wizenberg, A Homemade Life

Happy Thanksgiving Being Healthier Readers! I am so interested in knowing what all of you are thankful for?

I am thankful that each time I figure out what my life is not… I am one step closer to finding out what it is.

As I said in my previous post, I ran behind campus twice this week for lunch. I hate how expensive going out for lunch can be, but I also know what a great thing it is for my body, mind, soul and time to be able to do that.

Day 1
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Kombucha for my beverage ( I saved it for later) and then the salad: greens were under there but on top of those were the following:

Broccoli
Mushrooms (under)
Marinated Tofu
Cauliflower
Waldorf Salad
Orange Sesame Tofu
Feta Cheese
Artichoke Hearts
and in the middle, rotisserie chicken with some of the hot bar’s lemon chicken & olives.

Day 1 Cost: $12 ( 3.50 for the Kombucha)

Day 2: More salad bar… :-)
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Peppers, cabbage, broccoli, mushrooms, artichokes, greens, spinach, and… from the hot bar; Blackened Tuna…. I also snuck a bite size section of sweet potato casserole under the salad.

Day 2 Cost: $7 ( no drink -had water)

That seems quite low for a “lunch out” considering all of the powerhouse nutrients I got. Although I am fully aware that on a regular basis $12 for lunch is outrageous for a grad student! It would be much more financially sound for me to have brought my own awesome salad from ingredients I purchased, however, I wouldn’t have had the selection I do at Whole Foods. Such a treat for me, especially since I was dining with a few friends from class as well.

I might break my bank if I keep going here for lunch, but it is so healthy and convenient!

 
My days this week have been kinda crazy with our Iron Chef Competition preparation! I went to Whole Foods for lunch twice and brought my lunch two other days… Here is today’s:

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Spaghetti squash on top of garbanzos, spare rib with mixed veggies.
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Along with a registration card for spring semester, my new favorite on-the-go snack: Mini Babybel Light

Why I liked this lunch:
I got in two+ servings of veggies, 1 dairy serving, and good ol’ dose of protein with the rib and soluble fiber from garbanzos. From personal experience, eating a substantial, WARM lunch has a serious impact on my overall satiety. Consuming a lunch with protein and soluble-fiber packed veggies will not only help decrease cholesterol, but will also prevent that late-afternoon crash because they keep your blood glucose levels steady.


“Slow Cooked Pot Roast”
I used a small london broil (antibiotic, hormone free, grass fed) that I had found on sale at Harris Teeter. I sliced it into a few small sections and seared it on high heat in a skillet. Once seared, I added the meat (now caramelized & dark brown) to the pot along with leftover french onion soup, the last of some cabernet, and some worchestire enough so that most of the meat was covered. It took about 4-5 hours to get it really tender but it came out delicious! I replaced the typical starchy potatoes in pot roasts for Brussel Sprouts, adding in carrots as well as mushrooms to the roast as well.  I served it on a bed of whole grain Quinoa. 

The view from the other side of my plate:

a nice big organic salad with greens, tomatoes, and green pepper. I added about 2 teaspoons of the real deal, blue cheese dressing because I did not want to skimp on flavor.  Blue cheese goes wonderful with red meat, but both are high in saturated fat so I think balance is key. Smothering a salad in dressing negates the healthful ingredients and just isn’t necessary!  

I had a customer at work recently that ordered a house salad with extra veggies ( Wow, what a great choice says me, the future dietitian)… AND a side order of Caesar dressing ( ~ 8 Tbsp ~ 1/2 cup! ) because one accompaniment cup (2 Tbsp) isn’t enough for one salad ( womp womp….future dietitian frowns). At least he got in his veggies like I did with this meal!

 

Vega Sport Optimizer
 

I was excited that I managed the overall pace of 8:28 minute/mile for my first 1/2 Marathon!  I walked at each of the water stops, two of those included about 2 oz. of a gatorade type drink.  There is no substitute for training, speedwork and long runs when you want to run marathons or races. However, the use of Vega Optimizer blows gatorade out of the water! ( get it?…. out of the water…haha)

Kelly over at Vega recently asked me if I would be interested in trying the Vega Sport Optimizer and of course, I said yes!  I was not aware of all of the ingredients or their purpose before drinking it (I waited to see how I felt without the bias of knowing ). I used one packet mixed with about 10 fl. oz of water before my 10 mile run.  I have to say, I had minimal cramping, minimal joint pain, felt my energy levels were steady and that I could have just kept going after the 10 miles!

After being happily surprised for that run, I looked into this product more. I knew I wanted to use my samples for my first 1/2 marathon! I mixed 2 packets, the acai and lemon lime flavors,  with about 16 oz of water before I went to bed and had it ready to go in the morning.

The purpose driven ingredients of Optimizer include:

Coconut Oil

Coconut oil is a raw healthy fat, which does not require digestion, and helps the body access and burn body fat as fuel.

Yerba Mate and Green Tea

Both rich in antioxidants and caffeine, these ingredients aid in digestion, boosts mental and physical performance.

Kombucha

Kombucha a fermented tea, rich in organic acids, active enzymes, amino acids,and antioxidants. It acts as a natural muscle relaxant, helping muscles move with greater fluidity and ease, resulting in less energy expenditure and ultimately enhanced endurance.

Rhodiola Extract (3% rosavin)

Rhodiola is proven to improves mood, physical and mental performance by dilating blood vessels, thereby increasing blood flow capacity throughout the body and reducing energy requirements placed on the cardiovascular system.

Panax Ginseng Extract (4% ginsenosides)

Ginseng is thought to strengthen the immune system, help reduce stress and cortisol levels, delay the onset of muscle fatigue. It also boosts energy and improves adrenal function without stimulation to reduce recovery time.

Devil’s Claw Extract (6:1)

Devil’s claw helps prevent inflammation and promotes joint vitality and fluid muscle contractions. A proven and safe alternative to synthetic analgesics, devils claw has also been shown to temporarily reduce the effectiveness of pain receptors, thereby allowing the athlete to push harder during physical activity to achieve a higher level of performance.

Turmeric Extract (95% curcuminoids),Ginger Extract (5% gingerols), Sodium & Potassium Citrate, Organic Sprouted Whole Grain Brown Rice Syrup, Organic Palm Nectar

Turmeric increases circulation, enhancing delivery of blood and oxygen to working muscles. It is also effective at reducing inflammation to enhance recovery post-workout. The correct balance of electrolytes and fluid will enhance muscle function, heart efficacy, and mental sharpness and help prevent muscle cramps

This information about these ingredients is from the brochure Kelly sent to me and the Vega Sport Optimizer website found here.

As you can read about, my race was COLD, RAINING, and WINDY the entire time.

It was the first time I had run that far officially and I came out of it with minimal cramping, some soreness the next day but overall feeling on top of the world! I think my use of Sport Optimizer as I said initially was a significant help, not to replace all the hard work and healthy eating that goes into race training, and I highly recommend it for any of you runners & athletes out there!  Thank you so much Kelly & Vega by Sequel Naturals!

All about lunch

2 comments

Irony?


Candy next to a brochure for Safe, Local, Organic Food from Food and Society Class.
There is this conference that is being promoted in the brochure and I tried to convince our professor to somehow exchange our final for going to the conference… The conference is really expensive and 3 hours away- but the idea was considered I think. In class we have spent all semester discussing & debating the impact of cheap food, CSA’s and farming, mass produced and processed foods and their contribution to the world’s hunger problems, food deserts…

Our project due this week is a solution to a food desert right here in our city. Do you know what a food desert is? Essentially a food desert is an area where there is limited access to enough, GOOD quality (nutritious), affordable food.

Food deserts typically cluster and there are studies showing trends of food desert clusters from the Rocky Mountains east-ward, and from North Dakota south-ward to Mississippi but they are in nearly every state.  One cause of these food deserts are the introduction of big retailers such as Walmart and Costco. These big-wigs sell at discount prices, yet they also decrease the economic status of the area that they are placed because they put any local, smaller grocers out of business. People in that area that were once stable subsequently have to drive further to get to the affordable food (Walmart) or the good food (farmer markets) so they turn to gas stations and convenience stores that offer nothing but cheap junk. Food desert! Here is some more information on them: http://www.ers.usda.gov/Publications/ap/ap036/

Our class is no food desert though: a fellow classmate April makes this killer “Hopi Pumpkin” – there are nuts, apples, raisins, and maybe more baked inside a pumpkin and she serves it on crackers with cream cheese. She made that for class and I just love the inside because its delicious ( bottom)…


Above the hopi pumpkin cup is more samples. My other friend Gabe had coupons for free meals from a newly opened, Noodles. Who says graduate students don’t eat well?

Another lunch this week: Salad with mushrooms, tomatoes, carrots, organic baby greens and a chobani…

MNT class covered Prebiotics and Probiotics, so of course we had the chance to sample yogurts!

I had brought an Amazing Grass SuperFood bar that I snagged at Whole Foods before class because I was so rushed…

Breyer’s Inspiration vanilla bean yogurt was tasty, sweet, and just as good as any other yogurt on the market of its type. I don’t think its fair to compare it to greek yogurt though, which on top of offering an excellent source of protein usually offers more probiotic cultures as well.
 
That was a jam packed post. Hope all of you had a fantastic week and maybe I can catch up with everyone this weekend!

Today is my very dear friend Sarah’s birthday! I am just so luckily to have had the chance to work with her on our Metabolism project last year. She and I did amazing on the project and I had no idea what an inspirational, kind, and hugely intelligent woman she is!

I have the honor now of calling her my friend, she has been there for me through several rough moments as well as many joys over the past year.  I have tried to be there for her equally as much. She is the type of gal that continually reminds you of the person you are and encourages me to be my best self.

To celebrate her birthday, I decided to open a bottle of champagne another dear friend gave to me after I finally got home from a long week of class and yoga…
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Cheers! Happy Birthday Sarah!!!

:)

Update!

6 comments

Body:

Post-race recovery has been really great! I am not going to lie, I half expected my knees to blow out or my ankles and during my race I definitely strained my left hip flexor but ignored it mile 9 on. So with that said, I rested the two days right after the race. My body was incredibly “sore” but not in pain.

After those initial two days after,  I started going to Yoga class and went to every single class I could when I was not working ( my favorite classes are at 5:15 and 6:30 – I head in to work at 4 ish usually) . I also did 20-30 minutes on the elliptical or the bike to loosen up and I also spent about 20-30 minutes the first few days after in the sauna to help release any built up toxins. I don’t think on the average day you build up toxins, but I do think after a race like that, the sauna could only help! Here’s what I have done:

Nov. 1: Race! 13.1 miles , 1 hr 47 minutes , Overall Pace: 8:28 ,
Nov 2. & 3: Rest!
Nov.4: Yoga, sauna
Nov. 5: Yoga Flow, Elliptical, sauna
Nov. 7: Yoga Fusion, Bike, sauna
Nov. 8: Elliptical, Strength (triceps, chest, abs)
Nov. 9: Strength (biceps, quads), Cycling Class with Tom !

Yesterday I was so excited I had off work so that I could go to the evening cycling class!! I ended up burning 690 kcal total for yesterday’s workout according to my pink Polar!

Mind:

The semester is nearly over!! We have a week before Thanksgiving break, then the classes are over once we return from that, and then its Finals!

First Annual Iron Chef Competition: Battle Farmer’s Market will be our final lab work for
Food Service. We hand picked our menu and have just formatted the recipes which contain at least 75% Local and Seasonal Foods that we will purchase this weekend at the Farmer’s Market. We are selling tickets for the event and will be serving 2 hors de ouvres, a starter course, an entree, dessert and two beverages.

In the midst of all of this, I was just hired as “Office Support” for the Youth Nutrition and Development department at State! I am super excited about this position because it is exactly what I wanted entering into graduate school. I will be updating the nutrition curriculum for the state (technologically advancing) so that each county in the state has the same curriculum to use!  One of the best parts, I can work from home (or wherever with computer access!) so I can definitely fit this in with my classes, thesis, hostessing job and blogging. It doesn’t pay outstanding BUT it is decent AND a foot in the RIGHT door.

Soul:

There are many great things going on that I am making happen, so that obviously makes me feel good. There are also some really not so great things that I can’t seem to change no matter what I do.  What makes it difficult is knowing that I will get through all of this and come out better on the other side, but that I still have to go through it.

I hope for the ability to change what I can, accept the things I cannot change, and the wisdom to know the difference.

Hey there! What the heck have I been eating? Well, I have been busy of course which means fast and convenient. The week before the race I did “carb-load” with lots of gluten free pasta, cereal, and GF cookies! I will get up a pre-race post but lately breakfasts have been all about puffins…
Puffins with a Pear

Puffins and Blueberries

Puffins on top of Food for 50 with yogurt

Puffins in a mug with PB2

Lunches have been in the dining hall every Tuesday and Thursday because we started Lab Rotations there for Food Service Management, unfortunately I did not have my camera on me for these rotations, and thus missed lunch! Some other things I have had during lunch/class:

And lots of this

Our professor brings us candy while we discuss the world’s hunger issues..


Peanut butter M&M’s and Dark Chocolate M&M’s…

Local Organic Milk vs. Conventional Store bought Skim


I could tell the difference!! The local was much better, the conventional had a funny after taste that was kind of chemical-ish. How interesting!

Baja Fresh Salad

Cucumbers, Black Beans, Tomatoes, Mushroom, Bell Pepper,and Roasted chicken

And because of my work getting me home late, I have had a yogurt or cottage cheese for dinner with fruit or some veggies. Not very exciting but healthy!  I have also been sampling flavors of…

Synergy Organic and Raw Kombucha drinks. Guava, Grape, Strawberry, and I have also had the Botanic #3 and 7. I have been telling everyone about these because they just make me feel so much better! I think its the digestive enzymes and antioxidants that does it.

My polar said 1 hour 47 minutes but the clock time indicated 1 hour 50 minutes. Either way, I paced an 8:28 mile and I was extremely happy with that under the weather conditions- It was 53* , windy, and pouring rain for most of the race!

Here is the link to the results, http://www.cityofoaksmarathon.com/results/
My shoes were soaked at about mile 4! Ick! I reached the halfway mark at 43 minutes, which means I was pacing about 7 minutes a mile for the first 6.5 miles….Just before that, I had half of a Gu pack ( chocolate flavor) and finished the other half at mile 9. My mom strategically placed herself at mile 11 and boy, did I need her cheering face to keep me going!

My stuff all laid out for the morning…

I had a small ripe banana at 5:30 am and downed 1 packet of Vega Sport Optimzer at 6:30 ( half hour before the race start).

Immediately after the race, I just wanted to get dry and warm because the rain started pouring even harder. So we headed back to the house and I had this myoplex shake  and half an orange… with my finishers medal

After getting cleaned up and stretched out, we headed to brunch with my mom, brother, his girlfriend & her daughter at this fantastic Irish Pub , Tir na Nog. They have a wonderful St. Patrick’s Day party every year, now I know I can add a wonderful brunch to that as well!

There was beef chili, cheesy grits, shrimp & grits, potato cakes, breakfast potatoes, scrambled eggs, bacon, eggs benedict, sausage gravy & biscuits, sausage, pasta with smoked sausage, bread pudding, a salad station, roast beef, omlet station, waffle station, muffins and cakes!   It all was so delicious but I couldn’t manage to actual eat all the food I wanted! My body was still in “run” mode  I think.

Plate #1

A potato cake on top of bacon, sausage gravy, cheesy grits, a BBQ pork taco, and an egg benedict. I didn’t finish … I wish I had that kind of stomach! I had the grits, the egg and ham, a bite of the potato cake, and the bacon..

Fruit & another egg+ham, some bread pudding

A slice of chocolate cake…

I will try to get some race pictures up as soon as they post them!

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