With the holidays over, the off-season continues for many endurance athletes. Others are starting the building phase of their training. Regardless of which category you fall into, there are things you need to do now to prepare you for racing season this spring, summer and/or fall:
1. Review
Review your race nutrition for your top 3 races last year. What went well? What went poorly? Did your nutrition limit your performance? Did you feel like you had enough energy for the entire race? Did you cramp or have digestive problems during the race? Next, review the season as a whole. How did your body and pace hold up? Were you sick often or nursing a recurrent injury? Did you lose or gain a substantial amount of weight? Answering these questions will help you set goals for next season as well as identify the problems you then need to take to a sports dietitian.
Happy New Year!
2013 was an interesting year in the world of food. What will happen this year? After scouring the internet for others' predictions, I decided to take my guesses as well. Here is what I think will be hot in 2014:
1. Local food
The local food movement will continue to spread and strengthen. Even Meijer and Aldi have begun to post signs indicating which produce is "grown locally". So look out for more efforts by grocery stores and restaurants alike to provide local produce and meat.
2. Eating flexitarian
Whether it is because of budget, health or interest, many more Americans are embracing the idea of Meatless Monday, etc. Flexitarians are individuals who eat meat some of the time and non-meat entrees the rest of the time. Closer to vegetarians than vegans, flexitarians are more...well...flexible. With almost every restaurant now offering at leat one vegetarian option, I think more people will try going meatless at least some of the time.
As we near the ball drop and the welcoming of 2014, you can smell it in the air...people making New Year's Resolutions. So many ideas and hopes wrapped into one little statement that will magically last an entire year.
To be successful, these statements need to be chosen carefully. So here are few rules when making your New Year's Resolutions.
1. Don't make a New Year's Resolution
Wait - what? Yeah...really. Since when did one statement made on one night motivate anyone do anything for an entire year? Instead of making a one-year resolution, start with one month. How about something like "Since I want to lose weight, I am going to start drinking pop only 3 times per day." Once February rolls around, try, "I am going to drink only one pop per day". Continue this pattern with each month. Lets all resolve to think monthly...not yearly.
2. Think of a resolution as a goal...not a dream.
Sometimes the resolutions I hear are ridiculous. "My resolution is to go vegan. By the way I eat meat at every meal." "My resolution is to cut out all carb foods for good." Okay, as great as those may sound, lets be realistic. Instead of going complete vegan, try having a goal of eating vegetarian three days a week and continue from there. Instead of cutting out all carbohydrate foods, focus on cutting those that have little nutritional value and then talk with a dietitian who can assess whether cutting all carbs is a good idea.
Christmas food that is both tasty and performance-enhancing?! Shut the front door!
...It's true. Christmas is one week from today. Cozy up next to these delicious holiday foods to enjoy some performance-enhancing benefits. The trick, of course, it to watch the portion size. Did I just rain on your parade? Don't leave just yet. Read on for Christmas happiness....
1. Dark-chocolate covered Berries
Why did I start with chocolate? Because I'm normal. Who wouldn't start with chocolate? Berries - strawberries, blueberries, raspberries and cherries - are chock full of antioxidants, which are shown to decrease inflammation in the body when incorporated via food. Covered in dark chocolate you get the extra anti-inflammatory benefit of the cocoa. So enjoy these, but stick to a handful at most.
2. Cinnamon Sweet potatoes
Okay, back to dinner food. One sweet potato boasts 3 grams of fiber, 283% of your daily need for Vitamin A and just 85 Calories. Topped with cinnamon you get added - yup - anti-inflammatory benefits. That should make your muscles feel better already.
There is nothing like a warm bowl of soup on a cold winter day. Because many of us across the United States are experiencing record low temperatures, I though the perfect article this week should bring some warmth....to your belly. Here are a collection of recipes from across the World Wide Web. Soups and chowders that are not only delicious but performance-enhancing too.
What makes a good soup? A source of protein, complex carbohydrate and a bit of healthy fat too - plus don't forget lots of veggies! Note any modifications to the recipes listed below each recipe link. Stay warm!
White Bean Chicken & Chili - Giada De Laurentiis
http://www.foodnetwork.com/recipes/giada-de-laurentiis/white-bean-and-chicken-chili-recipe/index.html
This soup is loaded with inflammation-fighting fat, lean protein and antioxidants. Love! Yes I know it has a lot of ingredients, but that is where you get the flavor. I recommend you cut out the added salt (you'll get enough in the broth). If you are a spicy wimp like me, cut out the red pepper flakes as well. Pair with a salad and a piece of fruit and you have a yummy meal.
