Travel and Event Mondays: Upcoming Running Events In The United States

Last week, I talked about several running events around the world. In a perfect world, where money, would never be an issue, I would participate in all of the races as long as my energy and body could withstand it all. Unfortunately, traveling does take money. Sooooo, this week I am going to focus on several running events right here in the United States. Here are a few events that I found:


- I Ran Marathons Triple Crown Challenge (San Antonio, TX)
  September 5, 2015
  ** I Ran Marathons Triple Crown Challenge is 3 days of annual event where marathons, Half Marathons, 50 Mile, 50K, 10K and 5K are ran on beautiful trails of Leon Creek Greenway were you could run / walk and enjoy peaceful and friendly races 3 days in a row. You may choose to run 1 or 3 days or any combination of races.


- Funk~N~Impossible Mission Scavenger Hunt/Urban Race (Atlanta, GA)
  September 5, 2015
  ** This event is INTERACTIVE! You will have to use your body and your brain to complete these mini-missions and get to your checkpoints. FOR ALL FITNESS LEVELS! No matter if you run on a regular basis or you are just looking to do something fun, this event is fun for all! Each team will have to get to 10-15 check points around your city. There are optional tasks that are given to you along the route that can help you win if you complete them. We don't want to call it a run because you don't have to run to beat the other teams. You can deduct minutes from your total time, if you perform the task that will be explained to you in your mission paperwork. Bring your smart phone, charger, paper and something to write with, water and appropriate clothing....But most importantly...bring your sense of humor and creativity. This is a fun and silly event where you will get to laugh at yourself and your teammates. Leave your worries behind...there is no room for it at this event. There is too much fun happening on this day! We can't say too much more...it's top secret. 


- Biggest Loser RunWalk Buffalo Half Marathon/5K (Buffalo, NY)
  September 6, 2015
  **
The Biggest Loser RunWalk is a non-intimidating race series designed to challenge America to get fit. You’ve been inspired by the hit reality show “The Biggest Loser,” now it’s time to get off the couch and hit the pavement and achieve your fitness goals. This race series will include a challenge for everyone. We believe that anyone and everyone can be an athlete and invite you to take part in an inspiring event for all fitness levels. We invite you to join us in the fitness movement!


- Black Diamond Long Course Triathlon and Half Marathon (Enumclaw, WA)
  September 13, 2015
  ** Nolte State Park at the base of the Cascade Foothills offers a beautiful, rural landscape for the last long course triathlon of the Pacific NW season.  The courses are rural & beautiful and a great way to swim-bike-run through the last weeks of the summer multisport season.

The Long-Course triathlon begins with a 2-loop swim  in Deep Lake. Athletes exit the water and ride 56 miles on gently rolling country roads with generous shoulders through the sleepy communities of Cumberland, Selleck, and Ravensdale.  The roads  are  a favorite training ground for area cyclists.   The 13.1 mile run doesn't get too far from the park and ends with a 1.4 mile loop on the forest trail surrounding the lake.

The Sprint Course is a one-loop, 1/2 mile swim, followed by an 11.3 mile bike course and a 2-loop 2.8 mile trail run around Deep Lake.  For those familiar with the BDT, the sprint course is exactly the same as it's always been.

The Half Marathon will take place on that same run course at the beginning of the day.

Families can enjoy a beautiful park during the day with a swim beach, kids play area, and generous picnic area as their athletes come and go through transition.  After the race, everyone can enjoy a full meal, finishers medal, and an awards celebration complete with generous giveaways and and awards celebration that awards the top 3 in each age group, top 3 relays (by gender/mixed) and the top 3 overall men and women.


- Susan G. Komen Race For The Cure (Northeast Louisiana)
  September 19, 2015
  ** Susan G. Komen Race for the Cure® Series is the world’s largest and most successful education and fundraising event for breast cancer ever created. The event raises significant funds and awareness for the breast cancer movement, celebrates breast cancer survivorship and honors those who have lost their battle with the disease. This Race is unique in the fact that 100% of the net proceeds are allocated to our mission. 75 percent of the net income stays in our community to help fund local programs offering breast health education and breast cancer screening and treatment. The remaining 25 percent of the net income supports the Susan G. Komen® Grants Program.


- Zombie Run (Perry, GA)
  October 10, 2015
  ** Anyone can run, but it all changes when you are running for your life from a horde of hungry, merciless zombies.  Test your speed, cunning and endurance in  this one of a kind zombie infested run.  Register now for Zombie Run. Choose your location then decide whether to be a runner or if you are going to join the Zombie horde.  Register at https://zombierun.webconnex.com/register. Learn more about our signature events; Zombie Run, Zombie Run: Urban Assault, and Zombie Run: Escape Zombie Run- The original zombie infested 5k obstacle race with 200+ zombies, 10-12 natural and man-made obstacles Zombie Run: Urban Assault- A 5k zombie infested fun run.  300 zombies for all ages Zombie Run: Escape- Custom events for unique venues.  Run from Zombies at a stadium, abandoned psychiatric hospital, closed prison or moth-balled battleship.  While the distance and capacity varies by venue, the experience is one you won’t soon forget.




Tune in next Monday for events and running destinations on Travel and Event Mondays!

Also, check in tomorrow for my fifth installment of Fitness Tip Tuesdays!

Song List Sundays: Songs for Runners to Listen to While Running

This week I am going to try to stay on track and keep running. I plan to run at least 3-4 days this week. Needless to say, I will need motivation to keep it up. With that being said, here is a list of 15 songs that I plan on listening to  in the next week:

Also, feel free to check out the videos of each song by clicking each song link. If you like any of these songs, feel free to click the either the iTunes link or the Amazon digital download link to support the artist!

1) Nick Jonas - "Levels"
Download: iTunes or Amazon

2) Nora En Pure - "Saltwater (2015 Radio Rework)"
Download: iTunes or Amazon

3) SBTRKT - "Right Thing To Do (feat. Jessie Ware)"
Download: iTunes or Amazon

4) Shift K3Y & Born Dirty - "Misbehave (Radio Edit)"
Download: iTunes or Amazon

5) Matthew Koma - "So F**kin' Romantic (MOTi Remix)"
Download: iTunes or Amazon

6) Chris Lake & Chris Lorenzo - "Piano Hand"
Download: iTunes or Amazon

7) Jesse Rose & Playmode - "Not Hit Enough (feat. Chuck Inglish)"
Download: iTunes

8) Demi Lovato - "Cool for the Summer"
Download: iTunes or Amazon

9) Major Lazer - "All My Love (feat. Ariana Grande & Machel Montano) [Remix]"
Download: iTunes or Amazon

10) Röyksopp - "What Else is There? (Trentemøller Remix)"
Download: iTunes or Amazon

11) Chris Lake & Anna Lunoe - "Stomper"
Download: iTunes or Amazon

12) Savage Skulls & Douster - "Bad Gal (Mikix the Cat Remix) [feat. Mumdance]"
Download: iTunes

13) Rihanna - "G4L (Chew Fu Guns In The Air Fix)"
Download: iTunes or Amazon

14) Richard Vission vs Luciana - "Primitive (Richard Vission Radio Edit)"
Download: iTunes or Amazon

15) Jessie J, Ariana Grande & Nicki Minaj - "Bang Bang (Dada Life Remix)"
Download: iTunes or Amazon


Tune in next Sunday for more music to run to on Song List Sundays!

Also, check in tomorrow for my fifth installment of Travel and Event Mondays!

Supplement Saturdays: Dr. Oz's 15 Effective Energy Boosters

Supplement Saturdays: Dr. Oz's 15 Effective Energy Boosters

 

 

 

** image courtesy of Dr. Oz

This week I have decided not to feature a product, but to share with you several things to help boost your energy. Sometimes I feel as though I am too tired to go for a run. If this happens, trust what your body is telling you and maybe skip that day. Other times I just know I need a little push and a boost in energy usually helps. I found an article from Doctor Oz's website titled "15 Effective Energy Boosters".  In his article he tells you what the problem might be and gives you reasoning on why that particular item works. Here they are:



1) Oat Straw Extract:

The problem: The clock shows it's past your bedtime, but your mind won't stop racing. If your worries or to-do lists keep you up, or if you don't wake up feeling refreshed, it's hard not to give into the lure of energy drinks the next day. The problem with most energy drinks is the combination of caffeine and sugar are guaranteed to make you crash.

Why it works: Oat straw extract is an all-natural energy booster with no sugar or caffeine, which means no midday crash. Researchers have found oat straw may expand the arteries in your brain so more blood pumps through it, revving brain function.


2) Rhodiola:

The problem: It’s only 11 a.m. and you already want to take a nap under your desk.

Why it works: Rhodiola, one of nature’s best energy builders, helps multiply your energy molecules, giving you a boost throughout the day.

How to use it: Start with 100 mg every day to keep your energy up. If you’re still in a slump, try 200 mg a day. The supplement is available in most health-food stores.



3) Dr. Oz's No Bake Energy Bars:

The problem: After lunch, you’re exhausted, can’t focus on work and need a pick-me-up.

Why it works: These easy-to-make bars are a power combo of protein, fiber and antioxidants. Bonus: They have none of the caffeine or sugar of a diet soda or other energy beverage.

How to use it: Make a week’s worth of portable bars in just 15 minutes! Try one after lunch to fight off the midday slump. Click here for the full recipe!


  
4) Orange Lens Glasses:

The problem: You have a hard time sleeping at night and an even harder time tearing yourself away from the computer.

Why it works: If you reach for your smartphone or sleep with the TV on, the blue light these devices emit may be suppressing your body’s ability to secrete melatonin, a sleep hormone. Glasses with orange lenses block the melatonin-robbing light coming from your devices so you can sleep better at night and feel more energized in the morning!

How to use it: Wear them two hours before bedtime while you are on the computer or watching TV. You can find orange- or amber-lens glasses online for under $15!



5) Kiwi:

The problem: You feel tired and burned out all day.

Why it works: Not only does it have twice the potassium of a banana and twice the vitamin C of an orange, a kiwi also has 2.5 grams of fiber, which keeps you full and prevents energy lows when you’re hungry. The simple sugars will quickly give you a rush of energy, and the fiber will keep you satiated.

How to use it: Try for two kiwi a day, which adds up to only 100 calories and all the energy you’ll need to get through those long meetings. The simplest thing to do is to slice one in half and scoop it out with a spoon, but you can add it to any meal.


6) Tryosine:

The problem: You wake up in the morning feeling unrefreshed.

Why it works: This amino acid is found in eggs, cottage cheese and smoked salmon. It may help some people feel more alert and may help with physical and mental energy.

How to use it: Add some smoked salmon to your morning toast with a side of eggs and cottage cheese.



7) Hydrating Foods:

The problem: You felt full of energy in the morning, but find yourself slowing down in the afternoon.

Why it works: Sometimes your energy can dip from dehydration. Fortunately, drinking glasses of water isn’t the only way to get your hydration. Water-filled foods like cucumber, celery, radishes, tomatoes and peppers can help give you a dose of much needed hydration.

How to use it: Add these delicious veggies to your lunch salad.



8) Coconut Chips:

The problem: You get through the early afternoon but find your energy levels falling in those final hours of the workday.

Why it works: Coconut is packed with healthy fats and oils that are good for your brain.

How to use it: Add it as an afternoon snack.



9) Iced Pineapple Tea:

The problem: You just got your large skim caramel macchiato with an extra shot of espresso with whipped cream to get you through the afternoon. An hour later, your energy is crashing.

Why it works: Tea carries the perfect amount of caffeine, and pineapple juice adds just the right amount of sweetness.

How to use it: Replace your sugar-laden afternoon iced coffee with this sweetened tea by adding pineapple juice to your favorite tea.



10) Breathe Deeply:

The problem: Your day has been stressful. You’re about to go into another meeting, but you’re feeling low on energy.

Why it works: Stress makes breathing more rapid, which can decrease the oxygen supply to the brain.

How to use it: Whenever you feel a dip in your energy, put the tip of your tongue behind your upper teeth. Inhale through your nose for four counts. Hold the breath for seven counts, then exhale for eight counts.



11) Hot Water With Lemon:

The problem: Dehydration can make you feel sluggish and lethargic before you even have a chance to start your day.

Why it works: Staying hydrated is key to keeping your energy levels high.

How to use it: Having a cup of warm lemon water in the morning infuses your body with needed liquid after hours without water. Adding lemon boosts the benefits by infusing the drink with vitamins and flavor.



12) Green Tea:


The problem: You need a caffeine kick, but you’re trying to cut back on your coffee drinking.

Why it works: Green tea has that perfect mix of caffeine, nutrients, flavor and hydration.

How to use it: This nutrient-packed drink will help get you going in the morning and support your body in the stresses of the day ahead.



13) Yerba Mate:

The problem: You’re looking for a replacement for your morning cup of joe.

Why it works: This traditional South American tea ranks higher on the caffeine list than most of the teas currently consumed in the U.S. It comes in just under coffee’s levels and above most sodas. While most coffee lovers won’t feel the kick of a warm green tea, yerba mate will pack enough of a caffeine punch that it could replace coffee. The tea is also high in nutrients.

How to use it: Have one cup every day or every other day to get the benefit of its energy.




14) Protein & Fiber Breakfast:

The problem: Your breakfast isn’t filling and you’re hungry again by mid-morning.

Why it works: Protein and fiber are two key components to setting yourself up for success throughout the day. Fiber slows the digestion of your food, allowing your body to slowly extract sugars and nutrients over the course of the morning rather than being flooded all at once. Combined with fiber, protein helps to make your meal more satisfying. You feel full sooner and longer, which means you’ll eat less while maintaining high energy levels throughout the morning.

How to use it: Try a side of an egg with your oatmeal or add some blueberries to your morning bowl of yogurt.



15) Cocoa:

The problem: You’re looking for more variety in your energizing morning drink routine.

Why it works: The cacao bean is packed with nutrients and vitamins and packs its own low-level caffeine punch.

How to use it: The key to reaping the health benefits of cocoa is to find a pure cocoa powder without any added sugars or flavors. Make your own morning or afternoon hot chocolate with almond milk, honey and a touch of vanilla essence. If you’re going for a sliver of chocolate, make sure it’s as dark as possible with less sugar.





** To read the full article, please visit Dr. Oz's website.



Tune in next Saturday for more supplement information on Supplement Saturdays!

Also, check in tomorrow for my fifth installment of Song List Sundays!

Progress Fridays: My Experience with Getting Back Into the World of Running

I must say that this has been a pretty good week. I took this past weekend off from running to let my body recharge. Here is what I have been able to accomplish so far this week.


My Runs:

** Keep in mind that I only time my actual run time. I do not count the stop/rest/walk time in between.

** All of my times are recorded using the Nike + app.

August 24, 2015:
ran: 2 miles
time: 15 minutes, 37 seconds
weight: 180 lbs
stops/rests: rested at 1 mile for about 1 minute and at 1.50 miles for about 30 seconds
cool down walk: 2.22 miles for 37 minutes and 6 seconds

August 25, 2015:
ran: 2 miles
time: 15 minutes, 57 seconds
weight: 180.8 lbs
stops/rests: None
cool down walk: 2.85 miles for 48 minutes and 20 seconds

August 26, 2015:
ran: 2 miles
time: 15 minutes, 22 seconds
weight: 179 lbs
stops/rests: rested at 1.50 miles for 30-45 seconds
cool down walk: 2.70 miles for 44 minutes and 59 seconds

August 27, 2015:
ran: 1.15 miles
time: 9 minutes, 5 seconds
weight: 178 lbs
stops/rests: rested at None
cool down walk: 1.30 miles for 23 minutes and 32 seconds




** As I continue to run, I will continue to monitor my progress. Hopefully I will keep sticking with it!


Tune in next Friday to catch up on my progress with running and ways to inspire yourself to stick with it on Progress Fridays!

Also, check in tomorrow to see my fourth installment of Supplement Saturdays!

Hamburgers: 7 Ways To Improve Your Burger

Double Bacon and Cheese Hamburger** image courtesy of Amanda McClements

Once in awhile I get a hankering for a hamburger. They are delicious and can be even more so with additions such as cheese, tomato, onion, etc. There are many ways to customize your own hamburger, but Edward Lane, in his Men's Health article, gives us "7 Ways To Improve Your Burger". Here is what he says:


"The fast food invasion from across the pond continues unabated. With an American diner popping up on every street corner the humble burger is fast becoming a British staple. Bad news for your quest for a beach body? Not necessarily. Use these culinary tweaks to turn your patty into a health-boosting powerhouse."


1) Quality Control:

"When it comes to selecting mince for your burgers, don't scrimp. Cheap mince carries a lot of water weight, and the patties you prep will go from Big Tasty-bulky to skinny un-happy meal under the grill. Don’t go extra lean, either; it’s likely to be low on fat and flavor, and tricky to stop from drying out, too. Jane Hornby, author of What to Cook and How to Cook it, suggests opting for mince with 20 per cent fat content. Just make sure burgers are a weekly rather than nightly habit."


2) Give It A Grill:

"Frying is a fool's game. Cooking under the grill seals in moisture but lets excess fat drain away. And that’s not all. It also locks in vital B vitamins like riboflavin, which helps maintain healthy hair and skin and slows the body's ageing process. A burger that makes you better looking? Don’t mind if we do."


3) Nice Buns:

"A juicy patty encased in a toasted brioche bun is a thing of beauty, but not exactly a picture of health. Swapping your white bun’s 250 empty calories for a wholegrain option is the thinking man’s edit: a study in the American Journal of Clinical Nutrition found whole grains are positively associated with higher cognitive function and should be considered a “core neuroprotective food.""


4) Be Choosy With Cheese:

"Cheese gets a lot of bad press for clogging arteries and swelling your gut. But while we don't recommend eating a whole wheel of the stuff – terrific an idea as that sounds – there's no need to avoid everyone's favorite burger topper altogether. A 30g portion of emmenthal is high in protein and provides more than a third of your RDA of calcium, helping to build muscle and boost your immune system."


5) Beet High Cholesterol:

 "Cheese isn’t the only essential burger topping. A slice of beetroot atop your patty will reduce blood pressure and help lower cholesterol. Researchers at the University of Aberdeen found the veg’s carotenoids and flavonoids prevent LDL or ‘bad’ cholesterol from being oxidised and deposited in your arteries."


6) Fowl Play:

"Beef's position at the top of the patty podium shouldn’t stop you mixing up your meats. With 32g of protein in a four ounce serving and only 1.7g of fat, turkey is muscle fuel par excellence. Crammed full of mood-boosting selenium, this portion of poultry also has an essential role to play in your antioxidant defense system, helping to eliminate cancer-friendly free radicals in the body."


7) Here's The Sauce:

"Polluting your patty with high-fat condiments overwhelms the meat’s flavour and sends the scales needle soaring. One tablespoon of ketchup can contain up to four grams of sugar, while a serving of mayonnaise comes at a cost of 100 calories. But not all sauces are suspect. Men's Health smoky tomato sauce is full of fat-burning capsaicin, which speeds up your metabolism and encourages your body to burn fat, found research published in the British Journal of Nutrition. It packs a punch, too."




** To read the full article, please visit Men's Health.
 

Smoothies: What Not To Put In Them If You Want To Lose Weight

What Not To Put In Your Smoothie** image courtesy of Wikimedia Commons

Smoothies are delicious and you can put just about anything in them to your hearts desire. An article I found on the Eat This website titled "Never Add These Ingredients To Your Weight Loss Smoothies", by Michael Martin, talks about several items you should steer clear of when making a weight loss smoothie. Here are the items you shouldn't include:


1) Flavored Yogurt:

"High in protein with a delicious creamy texture, Greek yogurt is the ideal backbone for a smoothie — unless it’s flavored. Yogurts with fruit on the bottom or mix-ins like honey can contain up to 29 grams of sugar (the amount in Fage Honey Greek Yogurt). Stick to 2% plain; whole milk contains more fat-burning nutrients such as omega-3s. We like these healthy yogurt brands."


2) Whey Protein:

"A protein-rich smoothie is an excellent way to slim down, but whey proteins pack unnecessary chemicals that can cause gut inflammation and bloating. A much better choice is a blended plant protein, which ensures you’re getting complete protein without the accompanying pooch."


 3) Fruit Juice:

"You glance at the blender. Your smoothie could use one more magic ingredient. You might be tempted to add some of that leftover orange juice or the can of frozen apple concentrate that’s been lurking in the back of the freezer, but resist. Fruit juices lack the satiating fiber of fresh, and even half a cup of orange juice adds 13 grams of carbs. Here’s an example of how adding juice can detract from your weight-loss goals: The Berry Carrot Dream at Smoothie King, which uses orange and apple juices and packs 68 grams of carbs and 58 grams of sugar into a small. That’s more than twice as much as a Snickers bar! For comparison, a simple smoothie you can make at home consisting of one carrot, ¼ cup of raspberries, 6 strawberries and 1/2 peeled orange has only 88 calories, 21 grams of carbs and 11 grams of sugar."


4) Added Sweeteners:

"You wouldn’t dare add straight granulated sugar to your smoothies (right?), but other healthy-sounding sweet additives can wreck your weight-loss goals, too. A tablespoon of all-natural honey will add 17 grams of sugar to your drink, while a similar serving of virtuous-sounding agave nectar will add an unnecessary five grams. While a serving of coconut oil is an excellent add-in — its good saturated fats are burned as energy, not stored as fat — other variations on that tropical theme are trouble. Increasingly common at smoothie bars, coconut nectar will add 13 grams of sugar and carbs per tablespoon, and sweetened coconut flakes have an eye-popping 24 grams of fat and 36 grams of sugars per cup. For sweetness, rely on fruit and unsweetened milk alternatives."


5) Too Much Of A Good Thing:

"Avocado and nut butter are some of your best allies in the pursuit of a flat stomach, but too much of their good fats can backfire. Be mindful of the portions suggested by recipes. Nutritionists consider one-fifth of an avocado to be one serving. Likewise, one serving of nut butter is just two tablespoons, and more than enough for a savory smoothie. Another sneaky source of sugary calories: Fruits in green smoothies. Too many can add too much sugar for a health drink. Mind your proportions, and if you’re mixing up the green stuff, aim for two veggies per serving of fruit."


6) Ice Cream Or Sherbert:

"Many smoothie bars add low-fat ice cream or a sherbet to their drinks, which may be a tempting option as you’re placing your order. If you fall prey, prepare to eat dessert. Even the lowest fat ice cream and sherbet will add unnecessary carbs and sugar, leading to a crash that’ll just make you hungry again. For example: At Smoothie King, a small (20 oz) Berry Punch, which contains raspberry sherbet, has 84 grams of sugar and 91 grams of carbs! That’s nearly twice as much as a McDonald’s Hot Fudge Sundae. Consider that at-home smoothies can be larger than 20 ounces, and you can see how those sweet frosty add-ins can be trouble. Stick to frozen fruit — it’s just as good."


 7) Canned Fruit:

"Canned fruit might seem like an easy shortcut, but it's just a quick route to belly fat. It’s packed with syrup — upwards of 20 grams of sugars a can! — and nasty additives such as artificial flavorings. (Plus, the chemicals called PCBs that line aluminum cans can impair metabolism and are likely to lead to cancer). Even unsweetened fruit in its own juice is a nutritional miss: Peeled fruit is missing crucial fiber, and vitamin content can degrade in the canning process. If having fresh fruit around the house for your smoothies is impractical, go for frozen — you’ll get just as many nutrients, and frozen fruit adds an ideal frosty texture."




 ** To read the full article and to see a video they provide on making what they call "the perfect smoothie", please visit Eat This.

Nutrition Thursdays: Is Watermelon The New Beet Juice?

Nutrition Thursdays: Is Watermelon The New Beet Juice?** image courtesy of flickr

Over the summer I noticed that there has been an influx of watermelon juice products. I thought this was just some new thing kind of fad, so I looked into it and found something interesting. In an article from Runner's World.com titled "Watermelon Juice: The New Beet Juice? New Evidence Suggests The Citrulline Found In Watermelons May Boost Exercise Performance" by Alex Hutchinson, and here is a brief synopsis of what it says:

Mr. Hutchinson says this:

"I have a high level of skepticism about performance-enhancing supplements. Given the endless succession of supplements being tested, chance dictates that there will be a stream of seemingly positive studies. Few of these studies turn out to be reliably repeatable, so I generally ignore them.

That's why I was very skeptical when the first studies on beet juice and endurance emerged back in 2009. Subsequent results have shown that the benefits of beet juice are actually real (though there are still questions about the extent to which elite athletes benefit). So I'm inclined to pay a little more attention when the same research group, led by Andy Jones at the University of Exeter, makes new performance claims."

"The new study, which appeared a few months ago in the Journal of Applied Physiology, compares two supplements with the potential to have similar effects to beet juice. The active ingredient in beet juice is nitrate, which is converted within the body to nitrite and then to nitric oxide, which is what seems to provide the performance boost. But the body has other ways of producing nitric oxide, including making it from an amino acid called arginine."

 "In the new study, the researchers compared arginine to a placebo and to another amino acid, citrulline. Citrulline is actually one of the byproducts produced when arginine is coverted to nitric oxide, but it's then recycled back into arginine to produce more nitric oxide. The advantage of citrulline is that it can make it through the intestine and past the liver unscathed, unlike arginine—so it may represent a better way of boosting nitric oxide levels in the body."

"The study involved 10 volunteers who took the supplements for seven days at a time, and did exercise tests on the sixth and seventh days. Each subject tried all three supplements at different times. The results were somewhat mixed, but the overall conclusion was that citrulline, but not arginine, improved blood pressure (just like beet juice) and boosted performance in "severe intensity" exercise tests lasting around 10 minutes or less."




 

** If you would like to read more of the article, please visit Runner'sWorld.com.

Tune in next Thursday for more nutritional tips and maybe even a recipe on Nutrition Thursdays!

Also, check in tomorrow to see my fourth installment of Progress Fridays!

Nutrition Thursdays: 10 Foods That Are Essential For Runners

Nutrition Thursdays: 10 Foods That Are Essential For Runners** image courtesy of Wikimedia Commons

In the past few weeks,  I have posted about foods that a runner should and should not eat, as well as, recipes that are good for your post-run appetite. This week I have chosen to post on more foods that are essential for runners. An article I found on Competitor.com titled, by Matt Fitzgerald, "10 Essential Foods For Runners" talks about ten foods that will help with your energy, recovery, and overall fitness health. Here are the ten foods they say are the best for runners:


1) Wild Salmon:

"Wild salmon is an excellent source of omega-3 essential fatty acids, which are sorely deficient in the average American’s diet. Omega-3 fats boost heart health by creating more elastic blood vessels and improve nervous system functioning. These benefits go beyond general health to affect exercise performance. A study published in the European Journal of Applied Physiology showed that fish oil supplementation increased heart stroke volume (or the amount of blood the heart pumps with each contraction) and cardiac output (or the total amount of blood pumped by the heart) during low- to moderate-intensity exercise."


2) Cherries:

"Cherries are the most antioxidant-rich fruit on earth. They contain particularly large concentrations of a type of antioxidants called anthocyanins. Antioxidants provide a host of health benefits ranging from maintaining healthy blood vessels to prevention of cancerous tumor growth. They’re also good for athletic performance. In one study, the addition of cherry juice to the diet of competitive rowers significantly reduced the amount of strength loss and muscle soreness they experienced after a strength test designed to cause muscle damage compared to a group of fellow rowers who received a placebo instead."


3) Kale:

"Kale is a member of the cabbage family. It contains high levels of vitamins A, B6, C and K, as well as iron and calcium, and is one of the most antioxidant-rich vegetables. NutritionData.com gives kale a maximum five-star rating in the category of optimum health. Kale also has strong anti-inflammatory properties. Low-grade inflammation resulting from exercise-induced muscle damage is a daily nuisance for many runners and can become a chronic issue in some cases. Maintaining a diet that’s high in anti-inflammatory foods reduces the risk of this problem."


4) Skim Milk:

"With its balance of fast-acting carbohydrates and proteins, skim milk is the ideal post-exercise muscle recovery “food” for runners. Research has shown that muscle glycogen stores are replenished and muscle tissues are repaired fastest when carbs and proteins are consumed together after the completion of a workout. A study by researchers at Indiana University found that chocolate-flavored skim milk outperformed a popular recovery supplement when consumed after exercise."

5) Bananas:

"Bananas are among the best pre-workout and pre-race foods for runners. Bananas are almost all carbohydrate. A large banana contains more than 30 grams of carbohydrate, just 1 gram of protein, and no fat whatsoever. Bananas are also extremely high in potassium (400 mg), which is lost in sweat during exercise. Their softness and light taste make them easy to consume even with pre-race nerves, and their natural “wrapper” makes them handy for eating on the road."

6) Soy:

"Soy is a bona fide superfood. First, it’s incredibly versatile. You can enjoy it as edamame (steamed young soybeans), tofu, soymilk, and as the protein source in everything from soy burgers to some varieties of frozen burritos and energy bars. On top of that, soy provides a number of proven health benefits. Soy is clinically proven to lower cholesterol, reduce negative symptoms of menopause, and help prevent osteoporosis. It is also an excellent source of a type of antioxidants called phytoestrogens. On top of all that, soy is a great source of post-exercise protein to promote muscle recovery. Researchers at the Ohio State University recently published a study showing that soy protein is as effective as whey protein in promoting muscle growth in response to training."

7) Old-Fashioned Oatmeal:

"Sports nutritionists recommend that runners get approximately 60 percent of their daily calories from carbohydrate to maximize workout performance. The average runner gets less than 50 percent of his or her calories from carbs. Starting your day with a high-carb breakfast is a great way to boost your overall carbohydrate intake. Old-fashioned oatmeal provides a whopping 27 grams of carbohydrate per 1/2-cup serving. What’s more, old-fashioned oatmeal is a high-fiber, low-glycemic index food, so the energy it provides is long-lasting. A Penn State study found that men were able to exercise significantly longer after a breakfast of old-fashioned oatmeal than after a high glycemic index breakfast of puffed rice."

8) Green Tea:

"Green tea is on its way toward becoming the beverage of choice among runners, and with good reason. Green tea contains a high concentration of a class of antioxidants called catechins. A couple of Japanese studies showed that green tea extract supplementation increased endurance in mice. It appears that it worked by increasing the muscles’ capacity for fat burning during exercise by reducing the activity of free radicals that inhibit fat metabolism.

As yet, there have been no human studies showing an ergogenic effect of green tea extract supplementation. However, in a recent human study from the University of Birmingham, England, acute supplementation with green tea extract increased fat burning during moderate-intensity exercise by 17 percent. These results suggest a strong possibility that green tea extract could delay fatigue during prolonged moderate-intensity efforts.

Other studies have shown that green tea reduces free radical damage to muscle tissue during exercise. And the caffeine in green tea is also beneficial for runners. (Green tea has 25-30 mg caffeine per 8-oz serving, compared to 120-170 mg in coffee.) Caffeine has been shown to boost performance in races of every distance by stimulating the nervous system and reducing perceived exertion."

9) Tomatoes:

"All of a sudden tomatoes are best known as the vegetable (technically a fruit) that contains the antioxidant lycopene. While lycopene certainly is a beneficial nutrient, whose consumption is associated with reduced risk of macular degeneration and certain types of cancer, it is only one of countless healthy phytonutrients contained in tomatoes. Tomatoes are also a great source of many vitamins and minerals that are helpful to runners, including vitamin B6. A recent study found that laboratory animals fed a vitamin B6-deficient diet were not able to store as much muscle glycogen. Another great thing about tomatoes is that they add a lot of flavor to a wide variety of dishes and meals without adding many calories (there are just 27 calories in a cup of cherry tomatoes). Thus, tomatoes contribute to a diet that is both lean and satisfying and keeps you at your optimal race weight without feeling deprived."

10) Whole-Wheat Pasta:

"Pasta is one of the most carbohydrate-dense foods, making it a great food to eat before big workouts and races, when you want to maximize muscle glycogen stores, and after big workouts, when you want to replenish those stores. But whole-wheat pasta is a better choice than pasta made with refined wheat flour. One cup of cooked whole-wheat spaghetti provides six grams of fiber, which promotes satiety and digestive health. Whole-wheat past is also a longer-lasting energy source than regular pasta."

** If you would like to read more of the article, please visit Competitor.com.

Tune in next Thursday for more nutritional tips and maybe even a recipe on Nutrition Thursdays!

Also, check in tomorrow to see my fourth installment of Progress Fridays!

5 Ways To Help Prevent Injury For Runners

5 Ways To Help Prevent Injury For Runners** image courtesy of runhouston

Running is fun, a good form of exercise, and a good way to explore the world around you. After your first run, maybe even your first run, you may begin to notice how it can begin to take a toll on your body and can cause you to feel like you might need to find a new sport. Being patient and learning how to help prevent injury to yourself is very beneficial to you succeeding as a runner. In an article titled "5 Injury Prevention Tips For New Runners", from myfitnesspal.com, they talk about such. Here are the ways they say to help prevent injury:


1) Progress Gradually:

"There are 2 main reasons people get injured from running: They run too much too soon, or too fast too soon. Even experienced runners who know this rule frequently break it while trying to push their bodies too hard. Start out slowly, and progress gradually. One age-old rule is don’t increase your weekly mileage by more than 10% per week. This rule applies whether you’re trying to stick to a run/walk program, progressing to running 3–4 days a week or training for a 5K. Your muscles will adapt to the stress of running, but they need time to do so. Another good rule to follow: Make sure your longest run of the week isn’t more than 50% of your weekly total. So if you’re running 15 miles total in a week, your longest run should be 7.5 miles max."

2) Rest And Recover:

"Proper rest is just as important as your training. You can’t improve if you don’t allow your body to recover. It’s a simple sentiment, but it can sometimes be tricky to execute. If you’re not used to running every day, don’t start a training plan that requires you to do so. Rest days are critical to keep you healthy while you progress toward your goal."

3) Buy The Right Shoes:

"If you’re new to running and feel overwhelmed by the seemingly endless styles of shoes available, take a deep breath and read on. The first step to finding your perfect shoe is to figure out what kind of stride you have. If you’re a heavy “over pronator,” which is a term used to describe how the arch collapses as your foot contacts the ground, you may need a shoe with support. If you have a neutral foot strike, you likely don’t need additional support and can run in a neutral shoe. The best way to determine what kind of foot strike you have is to seek advice from a knowledgeable source, like a salesperson at your local running specialty shop. There are dozens of support and cushion levels that vary from model to model and brand to brand. The best way to figure out what works best for you is to try shoes on and run in them. You should be able to find a perfect match with a little knowledge and patience."

4) Roll It Out:

"Post-run stretching and massage can help your muscles stay loose and prevent imbalances. Think of self-massagers like floss for your muscles. It’s a bit of a chore, but doing it every day can keep you healthy. How much you stretch and incorporate massage into your daily routine will depend on your body and how it adapts to the stress of your training."

5) Maintain Balance:

"As you increase mileage, it’s important to keep track of the other parts of your life that can cause stress and contribute to injury. Are you getting enough sleep? Are you eating enough calories (and the right type of calories) to keep your body fueled and energized? Are you eating a healthy, balanced mix of foods? These lifestyle decisions go hand in hand with your training. You may not associate your diet with knee pain, but if your diet is poor, your immune system could be compromised. This can result in longer recovery time between workouts and eventually contribute to an injury. Running is perhaps the purest form of exercise and can be one of the most enjoyable. To stay injury-free and running happily, remember to ease into your training, learn how to recover, buy the best shoes for your feet and, most importantly, maintain balance throughout your life."

** To read more of this article, please visit My Fitness Pal.

4 Myths About Running

4 Myths About Running
** image courtesy of zillow

I have heard that running is both good and bad for your body. I know running can cause injuries, but so can walking , eating, breathing, just about anything you can possibly think of. I ran across an article from Map My Fitness titled "4 Things People Get Wrong About Running." Here is what the article lists as myths:

1a) The Myth: “Running is bad for my knees!”

1b) The Truth: "Sure, your entire body—including your knees—takes a pounding with every step you run. But studies show that running actually strengthens your knees and other joints, and improves your bone health. “Running is not bad for you,” insists Ryan Bolton, a running coach with Training Bible in Santa Fe, New Mexico. “We were all physically made to run. To prevent damage to your knees or anywhere else on your body, first start with the right pair of shoes. Not sure which sneaks to select? Head to your local running specialty store for a gait analysis, which will reveal the type of shoe that has the right combination of cushion and support for you. Then, gently ease into running by alternating between walking and jogging, gradually decreasing the time you walk. Bottom line? To avoid completely shocking your system, give your body time to adjust to running before you really start pounding the pavement."

2a) The Myth: “I’m going to lose a ton of weight as soon as I start running.”

2b) The Truth: "While running can be one of the most effective ways to lose weight, you’re not necessarily going to see instant results. And there’s a variety of reasons why, ranging from your approach to running (long, slow runs may keep your metabolism static) to the fact that high-intensity exercise can increase appetite—so just be wary that you’re not eating more than you burn when trying to lose weight. The simplest way to see results from running? Stop looking at the scale.

“Scales don’t differentiate between fat, muscle, water retention, or the clothes you’re wearing,” says Shannon Downey, a health and fitness expert in Chicago, Ill. “If you feel good, have more energy, and notice that your clothes fit better, you’ll know [the running] is working.”

3a) The Myth: “I don’t need to do any other type of exercise if I run.”

3b) The Truth: "Wouldn’t life be so simple if all we had to do was lace up our shoes and head out the door? While running provides a total body workout, it’s not the end-all-be-all when it comes to exercise. That’s why we have cross-training—or non-running exercises like cycling, swimming, or even a Zumba class. For the best results, it’s important to mix three forms of training: higher intensity interval training to help raise your metabolism; strength training to build lean muscle, which burns fat; and steady-state cardio training to burn extra calories at lower intensities,” explains Brett Hoebel, a professional trainer in Los Angeles. “Choosing one different cross-training exercise a day can target all three areas. Besides that, a regular cross-training routine can help you prevent injuries and bust boredom—both of which may come along with running only. So supplement your running with some cross-training, and you’ll be a better (and stronger) runner for it."

4a) The Myth: “I’m not skinny or young enough to start running.”

4b) The Truth: "Anybody can be a runner. Just head out to a local road race and you’ll see people of all ages and body sizes streaming by. Or take a look at runners like Fauja Singh, the Indian-born Brit who retired from running last year at the age of 101—after taking up marathons at the age of 89. And 39-year-old professional runner Blake Russell, a mom of two, who became the second-oldest woman to snag an American marathon title with her win at the 2015 U.S. marathon championships in Los Angeles. So what’s your excuse again?"

"While it can be super scary to start up a running routine as an adult, it’s completely doable—even if you don’t consider yourself to have an “ideal” runner’s body. As writer John “The Penguin” Bingham wrote: “If you run, you are a runner. It doesn’t matter how fast or how far. It doesn’t matter if today is your first day or if you’ve been running for 20 years. There is no test to pass, no license to earn, no membership card to get. You just run.”

** To read more on this article, please visit the Map My Fitness Blog.
** image courtesy of zillow.com.

Product Review Wednesdays: Men's & Women's Tops & Shorts from ASICS

Men's & Women's Tops & Shorts from ASICS
** image courtesy of ASICS

In today's post, I have provided information about men's and women's tops and bottoms that are comfortable to run in from ASICS. The information on this page was sourced from ASICS.com. Happy reading!

Shirts & Shorts: Browsing the internet, I came across these shirts and shorts that are lightweight and comfortable for your running pleasure.

Men's:

ASICS Speed Singlet (Price: $27)

Less is more with our popular singlet, thanks to minimalist styling and mesh panels. Add in bonded inserts at the shoulders and you can see why this is a favorite for both warm weather training and racing alike.

ASICS Speed Singlet

Click HERE to find out more about the ASICS Speed Singlet Tank and/or to make a purchase.
Check out asics.com to view different running shirt options.



ASICS Top Impact Knit Running Shorts (Price: $50.00)

Advanced moisture wicking and freedom of movement come standard in this stylish all-around running short that puts performance features out in front. A slight, front-forward bottom hem slit promotes wider range of motion, and the masculine styling is designed to match with its counterpart, Top Impact® Knit Short, for a complete look that says “race-ready”.

ASICS Top Impact Knit Running Shorts

Click HERE to find out more about the ASICS Top Impact Knit Running Shorts and/or purchase them.
Check out asics.com to view different running short options.




Women's:

ASICS Sports Bra (Price: $22)

For a sports bra that offers a flattering silhouette, mesh inserts, and a movement-friendly racerback design, you can’t do any better than this Bra from our Training collection.

ASICS Sports Bra

Click HERE to find out more about the ASICS Sports Bra and/or to make a purchase.
Check out Asics.com to view different running shirt options.



ASICS Cleo Pop Running Shorts (Price: $38)

Take studio fitness to the next comfort zone with these innovative shorts that blend avant-garde features, like a four-way stretch fabric, with a Dolphin hem for added comfort and styling. Who knew so much comfort and technology could go into a studio short!

ASICS Cleo Pop Running Shorts

Click HERE to find out more about the ASICS Cleo Pop Running Shorts and/or purchase them.
Check out Asics.com to view different running short options.





Tune in next Wednesday for more products and reviews on Product Review Wednesdays!

Also, check in tomorrow to see my fourth installment of Nutrition Thursdays!

Product Review Wednesdays: Men's & Women's Running Shoes from ASICS

Men's & Women's Running Shoes from ASICS** image courtesy of ASICS

In today's post, I have provided information about men's ASICS Gel-Kayano 20 running shoes and women's ASICS Gel-Noosa Tri 9 running shoes. The information on this page was sourced from Heavy.com. Happy reading!

Shoes: According to Heavy.com, here are a couple pairs of shoes that ranked as the best running shoes for men and women.

Men's: ASICS Gel-Kayano 20 Running Shoe (Price: $79.98 - $169.99)

The Gel-Kayano series recently celebrated its 20th anniversary. While many running shoes come and go, the Kayano series has built a reputation for dependability and durability, especially among serious runners. Highlights include a FluidFit upper that conforms to runners’ feet and a FluidRide midsole that cushions feet in the right places without the added weight. There are also rearfoot and forefoot gel cushioning systems to keep aches and pains at bay as you’re pounding the pavement.

ASICS Gel-Kayano 20 Running Shoe

Check out asics.com to see other ASICS Gel-Kayano 20 Running Shoe styles.
Also, check out the video below to get more detailed information about this shoe from Running Warehouse..

** video courtesy of Running Warehouse.

Women's: ASICS Women's Gel-Noosa Tri 9 Running Shoe (Price: $67.99 - $140.00)

The Asics Gel Noosa Tri 9 is a top choice among active women. Although the shoe features a triathlon-specific design, it can also be used primarily for running. If you’re training for a triathlon, however, you’ll especially like the easy-on elastic laces, which cuts down on the amount of time you spend transitioning from the bike to the pavement. The seamless open mesh construction helps to air out your shoes and feet on the go. A Dynamic DuoMax support system keeps aching, painful feet at bay.

ASICS Women's Gel-Noosa Tri 9 Running Shoe

Check out asics.com to see other ASICS Women's Gel-Noosa Tri 9 Running Shoe styles.
Also, check out the video below to get more detailed information about this shoe from RunningShoes.com.

** video courtesy of RunningShoes.com

For Extra Support:

** For extra support, I always run with an orthotic insole in my shoe. It adds an extra support for my arch and actually helps to keep my knees and hips from any pain during and after my run. There are some that are soft, but you need to go with one that is tough enough and will last. My personal preference is Orthaheel. Click here to find out more about them.





Tune in next Wednesday for more products and reviews on Product Review Wednesdays!

Also, check in tomorrow to see my fourth installment of Nutrition Thursdays!