Category Archives: Fueling Our Bodies

What ta eat???

TGIF RYPEness!!

I hope everyone is ready for a great weekend!! You know we like to talk about food on Fridays, and I found an article that I thought was very important to share. Us triathletes have to understand that there are four disciplines to our sport: swim, bike, run, NUTRITION! Eating right is key, more so than your training. If you arent putting the right things into the machine, you simple will not get optimal performance out of the machine. Its a rather basic equation really. Here are five very important things to remember:

1. Reduce Consumption of Refined Foods

Refined foods do not provide the necessary energy levels that are required for triathlon competitions. This is because refined foods contain sugar alcohols that the body absorbs rapidly, and they are of no value in terms of nutrition per calorie. In addition, the processed foods tend to stimulate blood-sugar levels, and this can be detrimental to an athlete’s health. Refined foods also tend to cause inflammation of the muscles and joints, especially processed oils such as hydrogenated vegetable oils. Natural, unrefined foods that contain whole grain ingredients may be the best choices for triathlon athletes as they are rich in nutrients.

2. Eat Early and Often

Reliable research shows that foods that are consumed early in the morning are more likely to become heat energy rather than stored fats. Skipping breakfast tends to cause people to overeat in the evening, which is a practice that leads to the storage of fats, because the body will not need the calories that are consumed immediately. Eating frequently and in small quantities is ideal for triathlon nutrition, as it tends to provide the necessary energy that is required at any particular time. Moreover, frequent eating constantly supplies the body with the energy that is required for training and workout sessions.

3. Eat a Balanced Diet

A triathlon athlete needs to incorporate a balanced diet in all of his or her meals at all times. While preparing for a triathlon competition, there is no room for compromise. Consumption of “junk” food is not encouraged. Triathlon athletes need to consume more proteins and carbohydrates, as these foods contain calories that are essential for the production of energy.

4. Include More Fruits and Vegetables in Your Diet

Fruits and vegetables contain fibers that are necessary for the normal functioning of the body. They also contain nutrients that are effective in helping the body maintain fitness levels. However, you should avoid taking fruit juices, because they contain too much sugar and less fiber. Eating fruits and vegetables also helps in body recovery, especially after a training session.

5. Drink More Water

Water is also important in triathlon nutrition, as it enhances exercise performance during workout sessions. It increases blood volume and lowers body temperature through hydration, and therefore, it improves performance. Sport drinks are often better than plain water since they contain additional contents that are more absorbable and have a better retention rate.

So remember when you are heading to that snack room to raid the vending machine that the action will derail any progress you are making. Opt for fresh fruits…’tis the season to find yummy selections at your local market. Also, keep a glass of water with you at all times….and flavor it if need be! I add slices of cucumbers, oranges, strawberries, even apples with cinnamon sticks to make the water taste super yummy! You have added some flavor while maintaining the integrity of the water!

fruit

Happy training RYPE-er! And have a MAGNIFICENT weekend!!

Day Five…

…and RYPEness, your girl wants a Twinkie in the worst way. Don’t ask me where the mere thought of a Twinkie came from, or even why I would want that toxic spongy goodness in the first place. I just wanted to be 100% honest with you all…so there it is. I want a Twinkie.

Other than that, I am feeling REALLY good! Its amazing how we totally disregard advice that is most obvious, isn’t it? I mean, it’s not hard to understand that if we put good stuff in, we get good stuff out….mind, body and soul! And what I learned these past few days is that, you can use some fresh herbs and seasonings to make really healthy stuff taste really, really good. I have fallen in love with the earthy and satisfying taste of mushrooms, onions, spinach and a touch of garlic sauteed lightly in just a touch of olive oil. And how using that yummy broth recipe (Tuesday’s post) when making brown rice makes that rice SUPERCALIFRAGILISTICALLY YUMMY!!!

tomato

Down 7 pounds, skin’s nice and clear, and energy level is great! What’s even better, I am excited about keeping all of these healthy recipes in constant rotation during the week. Because not only were they healthy, they were easy.

Eat wise RYPEness! Your body depends on it!

Happy Easter!

Feeling good, feeling GREAT!

Hey there RYPEness!!

OK, so day one of the 7-stage detox is DONE! It did prove itself to be challenging….so much so that water could not sustain me, I had to make some vegetable broth. HOWEVER…..it was perfectly legal within the guidelines of the diet. 🙂 AND!!….I discovered a really good vegetable broth recipe! Need to add some flavor to your brown rice, couscous, etc.? Then try making this broth, freezing it in useable portions and incorporating it into your favorite recipes!

Ingredients:

  • 10 cups water
  • 1 medium-sized onion, unpeeled, studded with 4 whole cloves
  • 2 cloves of garlic, unpeeled and lightly bruised
  • 2 celery ribs with leaves, cut into large chunks
  • 8 white mushrooms, halved
  • 2 carrots, unpeeled and cut into large chunks
  • 2 leeks, trimmed and cut into large chunks
  • 2 medium-sized tomatoes, quartered
  • 4 medium-sized new red potatoes, halved
  • 8 fresh parsley sprigs
  • 2 fresh dill sprigs
  • 1 bay leaf
  • 8 black peppercorns
  • 1 teaspoon coarse salt

1. Place water in a large, heavy pot. Rinse all the vegetables well, then add to pot. Bring to a boil, reduce the heat and simmer, uncovered, for 1 hour. Adjust the seasonings to taste and simmer for 30 minutes longer.

2. Strain the broth; discard the bay leaf but reserve the vegetables to eat as is, or pur
e them and use to thicken soups or sauces for stews. Let the broth cool to room temperature and then refrigerate, covered, in a storage container or freeze. Refrigerated, it will keep about 4 days. This recipe is easily doubled, and you will need more than 4 cups of broth for three of our soups. Read More http://www.epicurious.com/recipes/food/views/Fresh-Vegetable-Broth-106690#ixzz2OebCzsCZ

It was super tasty!! And because it requires you to use the vegetables with their skins still on, it is packed with nutrients!

So glad I made it. Even though today we could add fruits, I realize that I am a person that needs a savory taste. That broth does the trick! As a matter of fact, that was my go-to option on the run portion of my Ironman race in 2010. I could not stomach another e-Gel, Gu, or what-have-you. I had no desire for a piece of fruit or anything sweet! Thank goodness they had hot broth (it was pretty cold during the run) to satisfy that craving and allowed me to focus on the task at hand.

And speaking of focus….ever had those days where getting through your run seemed like something that would never happen? Check out this article on focus topics that help get you through your run, and in turn will help you build your fitness to become a better runner. Never hurts to take some cues from the pros!!

http://www.livestrong.com/article/760-focus-running/

Group_01

Be RYPE….

TGIF RYPEness!!
Yo!!! Never in a million years would I have thought of these substitutions! And this is SO right on time because on Monday I am going to start the 7 Stage Detox. I did this detox once before and loved it!  The 7 Stages in Detox Diet are:

 

  • Stage 1 Liquids only
  • Stage 2 Liquids and fruit only
  • Stage 3 Add raw vegetables
  • Stage 4 Add cooked vegetables and brown rice
  • Stage 5 Add beans, lentils, nuts and seeds
  • Stage 6 Add grains and live yogurt
  • Stage 7 Add fish

And that’s IT! For me…Monday and Tuesday are going to be tough, but by the time Wednesday rolls around and I can have raw veggies I think I will be OK. As a matter of fact, I have some really yummy raw food recipes….like tacos….that I will share. Yeah….tacos!!
Anyway, have a great weekend and try to incorporate some of these healthy tips into your diet!
RYPE and loving it!

Yummy Yummy Yummy!

Hey there RYPEness!

NEWSFLASH: SALMON IS SO YUMMY!!!

salmon1

And….its super good for you! I had an opportunity to spend about an year and half living in Seattle, Washington. Now…if you are a seafood lover, this is definitely your mecca. Dungeness crab, muscles, halibut….and SALMON! Oh yummy salmon! And while living there and having this awesome super food in such abundance and freshness, I ate it regularly (like 3-4 times weekly). My skin looked fabulous, my hair looked fabulous, and I just felt good. Salmon is definitely an item from that fountain of youth…when you get a second, check out this short article on 4 of the health benefits of this awesome fish:

http://www.3fatchicks.com/4-health-benefits-of-salmon/

On top of salmon being so good for, it really is pretty easy to cook. It is one of those items that you can pull out of the refrigerator and have cooked and on the table in 30-40 minutes. If you get a fresh piece of salmon, there is nothing more than a little kosher salt, pepper and a hot grill needed to have an amazing meal! So why not pick up a filet or steak this weekend and incorporate that into your meal planning? Here is one of my favorite recipes to cook at home (and its super easy). Its combined with lentils, making for a super heart-healthy and delicious meal:

Ingredients:

For mustard-herb butter:

  • 5 tablespoons unsalted butter, softened
  • 1 tablespoon chopped chives
  • 1 teaspoon chopped tarragon
  • 2 teaspoons grainy mustard
  • 2 teaspoons fresh lemon juice

For lentils:

  • 1 cup French green lentils
  • 4 cups water
  • 2 medium leeks (white and pale green parts only)
  • 1 tablespoon unsalted butter
  • 1/2 to 1 tablespoon fresh lemon juice

For salmon:

  • 4 (6-ounce) pieces skinless salmon fillet
  • 2 tablespoons unsalted butter

 

Preparation:

Make mustard-herb butter:
Stir together all ingredients with 1/4 teaspoon each of salt and pepper.

Cook lentils:
Bring lentils, water, and 3/4 teaspoon salt to a boil in a heavy medium saucepan, then reduce heat and simmer, uncovered, until lentils are just tender, 20 to 25 minutes. Remove from heat and let stand 5 minutes. Reserve 1/2 cup cooking liquid, then drain lentils.

While lentils cook, chop leeks, then wash. Cook leeks in butter in a heavy medium skillet over medium-low heat, stirring occasionally, until softened, 6 to 8 minutes.

Add lentils with reserved cooking liquid to leeks along with 3 tablespoons mustard-herb butter and cook, stirring, until lentils are heated through and butter is melted. Add lemon juice and salt and pepper to taste. Remove from heat and keep warm, covered.

Sauté salmon while leeks cook:
Pat salmon dry and sprinkle with 1/2 teaspoon salt and 1/4 teaspoon pepper (total).

Heat butter in a large nonstick skillet over medium-high heat until foam subsides, then sauté salmon, turning once, until golden and just cooked through, 6 to 8 minutes total.

Serve salmon, topped with remaining mustard-herb butter, over lentils.

Want to read more about this recipe? It came from Epicurious.com (one of my favorite sites!!)
Happy eating! Have a RYPE and fun weekend!!

Food Friday!

Hey there RYPEness!!

I hope everyone is ready for a good weekend! Here in Charlotte temperatures are supposed to be in the 60’s….PERFECT weather to get out and enjoy the sunshine!

If you know me, you know I love to cook! And what I have found is that eating well does not require you to eat nasty food….it simple does NOT! Eating well means using ingredients that benefit our bodies and provide the RIGHT fuel we need to get through our days. But many ask, what are the right foods? Ever heard of SUPER FOODS? Check out this article:

http://www.webmd.com/diet/features/superfoods-everyone-needs

Incorporating these things into a meal is really simple!

Have a GREAT and RYPE weekend!!!