What fuels Shalane Flanagan: eat to run fast

What fuels you to run fast? Everyday we are faced with the age-old question: what do you want to eat? Many couples and families alike struggle to find the answer to this question but most people tend to try to eat healthy. But what is healthy? Everyone is different, but today I’m going to focus…

What fuels Shalane Flanagan: eat to run fast was originally published on Self Evolve

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What fuels you to run fast?

Everyday we are faced with the age-old question: what do you want to eat? Many couples and families alike struggle to find the answer to this question but most people tend to try to eat healthy. But what is healthy? Everyone is different, but today I’m going to focus on the super fast marathon runners and what they eat to fly. With the Chicago Marathon 2018 coming up, I feel it’s fitting to share a few recipes from a new cookbook coming out August 4th from NYC Marathon winner Shalane Flanagan. Read on in order to run fast.

Thai Quinoa Salad

This is a great healthy version of the beloved Thai salad. It’s hearty with quinoa, and you can add in fresh grilled steak. It had the complex carbohydrates needed to full you prior to race day. Full recipe can be found here.

Turkey Trot Meatballs

run fastEasy to make and packed full of protein, these turkey meatballs are the way to go. You can make a lot of them and have them around for awhile. You can dress them up or down. Add them to your salad or in rice bowls. Full recipe can be found here.

Red raspberry beet smoothie bowl

This is a great option for pre and post-run. Beets are good for your cardiovascular system since they lower blood pressure. Oats are a great option for easy-to-digest carbohydrates that provide energy for running. Full recipe can be found here.

Chocolate Peanut Butter Cups

Reese’s are delicious but unfortunately full of sugar and hydrogenated oils, which are really bad for you. These are just as rich but you can feel good about eating them. They use coconut oil, peanut butter, cocoa powder, and maple syrup for the main ingredients. All whole foods, good fats, and natural sweeteners. Store these in the freezer for a yummy cold treat. Full recipe can be found here.

Pre-order the cookbook today!

 

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What fuels Shalane Flanagan: eat to run fast was originally published on Self Evolve

Should you work out until you puke?

Have you ever worked out so hard you puked? After a recent extra-tough training session, the topic of vomit came up at the gym. Some people think it’s not the worse thing to push yourself until you puke, especially if you’re out of shape. These people see puking as a side effect to working out,…

Should you work out until you puke? was originally published on Self Evolve

Have you ever worked out so hard you puked?

After a recent extra-tough training session, the topic of vomit came up at the gym. Some people think it’s not the worse thing to push yourself until you puke, especially if you’re out of shape. These people see puking as a side effect to working out, similar to calluses and popped eye blood vessels after reaching your squat PR. But most people find it disturbing to puke during or after working out. And from a personal trainer who manages trainers and handles hundreds of clients, I’m here to share my opinion on the matter of puking before, during or after a workout.

To puke or not to puke?

First of all, if you’re eating the right foods and performing the right exercises for your fitness level, you shouldn’t be puking ever. Don’t get me wrong, I’ve worked out to the point of feeling nauseous but have never puked before during or after working out. I think there’s a fine line between puking and feeling nauseous. When I do feel nauseous, I tend to pull back a little bit while working out. Whether that means taking a short break or slowing down (cardio) for a minute, I allow my body just enough slack in order to not actually vomit. This is best both for me and those around me.

Ideally, instead of pushing yourself into nausea, monitor your heart rate and make sure it’s between 65 to 85% of your maximum during your workout. It’s good to sweat, but not good to vomit. Next time you’re at the gym, keep these pointers in mind: watch your heart rate, drink lots of water, and push yourself in relation to that heart rate and not until you’re dizzy.

How do you push yourself to workout hard?

 

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Should you work out until you puke? was originally published on Self Evolve

Health supplements to take to unleash your fitness

Do you take supplements? If so, which ones? Fitness isn’t just about hitting the gym, it goes beyond those intense workouts. Your diet plays a huge role in your fitness and health. Some say even more so than lifting or running all day. Supplements are trending more and more, even making their way to India.…

Health supplements to take to unleash your fitness was originally published on Self Evolve

Do you take supplements?

If so, which ones? Fitness isn’t just about hitting the gym, it goes beyond those intense workouts. Your diet plays a huge role in your fitness and health. Some say even more so than lifting or running all day. Supplements are trending more and more, even making their way to India. The main driving factor? Social media. But with all the images and information out there, it can be difficult to navigate through which supplements are actually beneficial to you. 

The supplements I take

  • Multivitamin: I take a women’s multivitamin daily. My favorite brand is Vimerson Health, I order it from Amazon and a bottle lasts me a month. This vitamin helps fuel me, so I take them every morning.
  • BCAA’s: I can’t say enough good things about Xtend BCAA’s. They have helped me achieve my fitness goals and continue to help fuel me during and after my workouts. I like to take these right after working out, or right before depending on my mood. Sometimes both.
  • Protein: While I prefer to get my protein naturally, sometimes it is necessary to drink a protein shake. My favorite, hands down, is Vega protein. It’s vegan and delicious. I get the chocolate flavor, but I’m sure the other flavors are great too. I’m just a choco-holic.

Things I don’t take

For the most part, I don’t take pre-workout. Sometimes I do take it when I’m feeling extra-tired, but I don’t find it necessary at all times. I also don’t take creatine. For some reason, I just don’t find the need to add in extra supplements into my daily routine. If it ain’t broke, why fix it? What do you think?

What supplements do you take to reach your fitness goals?

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Health supplements to take to unleash your fitness was originally published on Self Evolve

Snack to feel full longer: what to snack on

What do you snack on? Most of us grab what’s convenient: chips, crackers, pretzels, or a box of cookies. While this may seem like a great idea, it is terrible for people like me. I have a HUGE appetite and find that I need an entire box of cookies to feel full. But if I…

Snack to feel full longer: what to snack on was originally published on Self Evolve

What do you snack on?

snackMost of us grab what’s convenient: chips, crackers, pretzels, or a box of cookies. While this may seem like a great idea, it is terrible for people like me. I have a HUGE appetite and find that I need an entire box of cookies to feel full. But if I go for veggies instead of cookies, I can eat way more for way less calories. If you have a huge appetite like me, read on to learn what type of snacks you should snack on.

Nutrition bombs

While cookies and crackers are nutritionally poor, veggies are nutrition bombs. Crackers only offer salt and carbs. Veggies pack macronutrients and antioxidants to boost your energy and immune system. Not only that, they are full of fiber! Fiber is key to feeling full, gut health and comfort, energy levels, and mood. Fiber also prevents belly bloat caused by constipation. Whether you’re trying to lose weight or just eat healthy, think of snack time as an opportunity to fill the holes in your diet that you’re missing with meals alone. Most people don’t get enough veggies and eat too many processed carbs, so this is a great swap!

Snack Hack

Make this choice easier by meal-prepping carrot and celery sticks, sliced peppers and cucumbers, and broccoli and cauliflower florets. Keep stacked veggie containers at eye level in the fridge so they’re as easily accessible as a box of crackers, inspiring you to grab them. I also like to mix up my snacks by adding in peanut butter and raisins or fruit. For example, I will bring celery sticks, sliced apples, and peanut butter for both. Yum!

What types of snacks do you enjoy?

 

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Snack to feel full longer: what to snack on was originally published on Self Evolve

Losing weight before puberty can prevent diabetes

Being a heavy kid is common More than 23 percent of all children worldwide are overweight or obese. Not only are heavy kids more likely to face bullies in the schoolyard, they are also more likely to develop Type 2 Diabetes later on in adulthood. That was the common belief, until a new study shows…

Losing weight before puberty can prevent diabetes was originally published on Self Evolve

Being a heavy kid is common

pubertyMore than 23 percent of all children worldwide are overweight or obese. Not only are heavy kids more likely to face bullies in the schoolyard, they are also more likely to develop Type 2 Diabetes later on in adulthood. That was the common belief, until a new study shows that as long as these kids lose the weight before they turn 13, the risk of diabetes reduces greatly. This is the first and largest study to show if weight reduction is done before puberty the future risk of disease is lowered.

A difference of a few pounds

We’re not talking extremes here, we’re talking just carrying extra pounds and shedding these changing risk of disease significantly. This new study showed that being overweight at age seven, 13 and in early adulthood made it four times more likely that the person would develop diabetes. Adding extra pounds by the time puberty arrives and keeping them on as an adult posed a 3.87-fold greater risk.

Puberty is the magical timeframe

Among children who became overweight, only the seven-year-olds who lost it by age 13 didn’t have an increased risk. Youngsters who were overweight at age seven and 13 but lost the extra weight by early adulthood were still 51 percent more likely to develop type 2 diabetes when they grew up. This gives us hope for the future. We can help children normalize their weight through exercise and lifestyle changes, not just diet. And just because a child may be overweight as a youngster, we can teach them good, healthy habits before they hit puberty to help them start and continue a healthy lifestyle.

Do you help your kids live a healthy lifestyle?

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Losing weight before puberty can prevent diabetes was originally published on Self Evolve

Cookies and why you should eat them

I don’t know about you.. But I love cookies. I can go months without bread, but barely a week without eating a cookie. The struggle is real. But during my fitness journey, I’ve discovered protein cookies. Eating these helps me sleep at night as they help curb my cookie craving AND help me make gains.…

Cookies and why you should eat them was originally published on Self Evolve

I don’t know about you..

But I love cookies. I can go months without bread, but barely a week without eating a cookie. The struggle is real. But during my fitness journey, I’ve discovered protein cookies. Eating these helps me sleep at night as they help curb my cookie craving AND help me make gains. Here’s my review of the top protein cookies out there.

Larry and Lenny cookies

cookiesThese are vegan, dairy-free, nongmo, packed with either 8 or 16 grams of protein, and are delicious. Other than the macadamia one I got recently that tasted like soap, not sure what happened there. But my favorite flavors include peanut butter and chocolate chip. You can’t go wrong with these flavors, and they’re easy to find in most grocery stores including Jewel and Trader Joe’s.

Munk Pack

I’m not sure where these amzn_assoc_placement = “adunit0”; amzn_assoc_search_bar = “true”; amzn_assoc_tracking_id = “tanoshii6603-20”; amzn_assoc_search_bar_position = “bottom”; amzn_assoc_ad_mode = “search”; amzn_assoc_ad_type = “smart”; amzn_assoc_marketplace = “amazon”; amzn_assoc_region = “US”; amzn_assoc_title = “Shop Related Products”; amzn_assoc_default_search_phrase = “shamrock shuffle”; amzn_assoc_default_category = “All”; amzn_assoc_linkid = “5717135fa8463818355cdea45245d180”; //z-na.amazon-adsystem.com/widgets/onejs?MarketPlace=US“>protein cookies came from but I discovered them recently during a very hungry run to Jewel (read: time of the month hormones raging hunger). And they were on sale, what other sign could I ask for? These are also vegan, gluten-free, and pack 18 grams of protein! More protein and seem more natural as well since I could actually see and taste the peanuts in my cookie. Maybe it’s just a mental thing, but I keep thinking about where have these cookies been my entire life? It also makes me think what other cookies are out there that I’m missing? Can anyone help me?

What’s your favorite (protein) cookie? I just found Quest ones I haven’t tried yet!

I’ve been sleeping on these brands though! Time to up my cookie game.

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Cookies and why you should eat them was originally published on Self Evolve

Pizza and Beer: You can’t out-train a bad diet

I’m guilty as charged There are days where I just say “F it” and eat whatever I want. While these days are few and far between, I used to have these days all the time. There was at least a solid year when I was working out 3-5 times a week all while going home…

Pizza and Beer: You can’t out-train a bad diet was originally published on Self Evolve

I’m guilty as charged

bad dietThere are days where I just say “F it” and eat whatever I want. While these days are few and far between, I used to have these days all the time. There was at least a solid year when I was working out 3-5 times a week all while going home and pigging out on pizza 3-5 times a week. Ok, maybe not that bad, but it wasn’t good. My diet was crap, and you know what else was crap? How I felt. After suffering through the side effects of a year of this bad diet, I decided to completely change what and how I ate. And while now-a-days my diet isn’t as strict, I’ve found a happy middle ground between extreme dieting and eating whatever I want.

Even the world’s best trainer can’t out-train a bad diet

You could train 5 to 6 days a week with the best trainer in the world (i.e. me) but even then you couldn’t go home and pig out on pizza and beer everyday. I’m not saying you can never have these things, but to eat and drink them everyday is just too hard to combat via exercise. Also, a high carb diet will only help you so much. Without proper protein and the right fats, it will be very hard for your muscles to repair and grow stronger after a strength training session or a hard run

Many runners have an attitude that they will burn off whatever they eat. This may seem to be the case because you run and don’t gain weight despite eating whatever you want. But just because the number on the scale seems healthy, doesn’t mean your diet isn’t doing damage on the inside. Overindulgence in simple sugars is the single most common dietary transgression among any endurance athletes, especially runners. I.e. white bread, white pasta, white rice and refined sugars. Large portions of these will turn into bad molecules, bad types of fat, and bad oxidative sugar species- things that do damage to the heart vessels. 

Still, runners often hear mixed messages about how exercise can erase the ills of a junk food habit. Especially high-intensity sessions. While this may be the case over a few weeks, if you continue to have a bad diet for years there will be long-term effects. No matter how much you run or workout, you can’t outrun a bad diet.

Always hungry

But I’m always hungry! That’s because all you eat is carbs! Up the proteins and fats and you’ll feel full for longer. Carbs are important, but if they are the main source of your calories you’ll likely be eating an entire bag of chips rather than just a few. 

Do you try to out-run a bad diet?

 

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Pizza and Beer: You can’t out-train a bad diet was originally published on Self Evolve