For some people eating healthy comes naturally. Others find it easier to exercise consistently but have a hard time being as diligent with diet and nutrition. I’ve always fallen into the latter category. You’ll have to hold me down to get me to take a rest day from running but when it comes to food, I want it all. There was an interesting article in Time magazine a couple of years ago called “Why Exercise Won’t Make You Thin.” While I think the title is a little disingenuous, I could totally relate to some of the points discussed. For . . . → Read More: Rediscovering Food Journaling]]>

Photo by o5com.

For some people eating healthy comes naturally. Others find it easier to exercise consistently but have a hard time being as diligent with diet and nutrition. I’ve always fallen into the latter category. You’ll have to hold me down to get me to take a rest day from running but when it comes to food, I want it all. There was an interesting article in Time magazine a couple of years ago called “Why Exercise Won’t Make You Thin.” While I think the title is a little disingenuous, I could totally relate to some of the points discussed. For example, I’m a big “rewarder” when it comes to exercise and food. Just finish a long run? Let’s have a hot fudge sundae! Complete a big race? Order pizza! While it’s fine to celebrate these accomplishments with our favorite foods from time to time, it was getting to the point where I was rewarding smaller and smaller things. As in, “I worked out this morning!” or “I just ran 3 miles!”. You know, things that probably didn’t need to be rewarded with french fries and Skittles.

Anyway, a couple of months ago I decided it was time to take a harder look at what I was eating and why. I wasn’t gaining weight (ok, maybe a couple of pounds!) but I didn’t feel as good as I thought I should for how much working out I do. I could be better and I knew it. So I decided to revisit a little thing called Food Journaling. I know, there are TONS of calorie counting sites out there. (Calorie Count, My Fitness Pal, and Fat Secret to name a few.) But I’m not even talking about counting every single calorie that passes your lips. Sometimes all it takes is a notebook, pencil, and the willingness to be honest about what you’re putting into your body.

I started out the day after Thanksgiving just wanting to write down what I ate. Not the calories, just the foods. Interestingly, just having to put the pen to paper made me want to eat better things. Something about the accountability of it all made me start to change my habits.  I started eating a lot more vegetables and fruits and cut way back on processed foods and sugar. I mean, do I really want to write down that I ate an entire jumbo bag of Sour Patch Kids? Nobody else was seeing these logs but I still didn’t want that staring back at me. After a couple of weeks I did transition to logging foods on a calorie count website but I’m starting to move away from that again since I don’t like all the numbers running around in my head. I feel like it’s too easy to get obsessive about hitting an arbitrary number instead of just eating the foods that your body needs.

Food journaling works for me in spurts. It’s not something that I feel like I can do all the time, every day of my life. But it’s a great way to get back in touch with healthy eating habits if when I feel like I’m getting out of control. Right now I feel like I’m in the “zone” nutrition-wise and I don’t really need to log things anymore. I managed to drop a few pounds in December of all months and got my butt back into some jeans that I had almost given up on. I also feel more energized in my workouts, which had begun to get a little tedious after a summer of big training ended. I’m sure I’ll have set backs and slip ups down the road but journaling is something that I can always come back to in order to get my mind and body in check.

What about you? Do you keep a food journal?

So what’s my approach to the month of December? First of all, I . . . → Read More: Holiday Balancing Act]]>

As I’m sure a lot of you out there are, I’m completely wrapped up in holiday preparations and celebrations for the next few weeks. When it comes to this time of year I’m always trying to find the perfect balance between indulging in the things I love and not going completely overboard. It’s know that it’s time to kick back a bit and enjoy the comforts and traditions of the season but I also don’t what to wake up on New Year’s day feeling guilty. And it’s oh-so-easier said than done.

So what’s my approach to the month of December? First of all, I look at the calendar and I plot out which days are going to be considered “freebies.”  Not that I sit around and eat pie on those days but maybe there’s a holiday party or some other kind of get-together where I know I’m not going to be concerned about tracking the calories on that particular evening. Then I try my hardest to eat as clean as possible on the days leading up to these events. It makes it so much easier when I know I have specific days to look forward to.

Second, I like to think about the specific foods that really symbolize the holidays for me. For example, I know that I’m definitely going to have pumpkin pie at some point and I’m also going to enjoy some nog on Christmas Eve (and if we’re being honest, on a few other occasions as well.) What I don’t do though is a bunch of mindless eating of all kinds of foods under the excuse of it “being the holidays.” Instead I try to stick to indulging in the few things I know I won’t be able to enjoy the rest of the year.

Third (and the most fun!) I plan some workouts with friends. Last year we did a group run on Christmas Eve day that not only burned a bunch of calories in anticipation of the night ahead but really put everyone in the holiday spirit. We also have a mini-tradition going of participating in the Run Into the New Year 5K/10K at the State Fair on December 31st. It’s really a great way to cap off the year.

What do you do to offset holiday indulgences? Any tips?

Photo by geishaboy500.

It’s cocktail season! This time of year is known for indulgence but there are ways to avoid blowing all of your calories on drinks if you plan accordingly and know what to ask for. In general it’s always better to eat your calories rather than drink them because our bodies don’t register fullness from fluids in the same way we do with food. Here are a few helpful tips for navigating those holiday parties:

A 1.5 ounce shot of hard liquor (vodka, gin, rum, . . . → Read More: Holiday Cocktail Tips]]>

This is a re-post from a couple of years ago but the topic seems…apt right now. 

Photo by geishaboy500.

It’s cocktail season! This time of year is known for indulgence but there are ways to avoid blowing all of your calories on drinks if you plan accordingly and know what to ask for. In general it’s always better to eat your calories rather than drink them because our bodies don’t register fullness from fluids in the same way we do with food. Here are a few helpful tips for navigating those holiday parties:

A 1.5 ounce shot of hard liquor (vodka, gin, rum, whiskey, tequila… etc.) contains roughly 100 calories. Not too bad, but it’s all the stuff you can mix in that really begins to add up. Sugary syrups and mixers found in martinis and margaritas can pack on hundreds of extra calories so opt for something simpler like a vodka and club soda instead. Even tonic water has added sugar so ordering your drink with no-calorie club soda is always a better option. Try it with a twist of lime, orange or a splash of cranberry juice. You can also save about 100 calories by ordering your rum and Coke with diet soda instead of regular. Another pointer: stay away from anything involving the word “nog!”

Red wine is another good choice at around 100 calories for a 4 ounce glass but remember to pay attention to the glass size. Four ounces is only a half measuring cup and there are some pretty large wine glasses out there so be sure to keep track if yours comes in at twice the size. There are even some studies that show that drinking red wine in moderation can be good for your heart. You can’t beat that!

Living in Milwaukee we have to talk about beer. Light beers come in at about 75-100 calories while regular beer can range from 130 to 180 per bottle, depending on the percentage of alcohol. Sierra Nevada Bigfoot has a 9.6% alcohol content and a whopping 330 calories! Personally, when it comes to beer I like the real thing so I often order a glass of water alongside so I don’t drink it all too fast. You can check out Beer100.com for a list of calories in a lot of popular beers. It doesn’t list everything but it can give you a good idea of what to expect. Fitsugar also lists the top 10 highest and lowest calorie beers you can order.

Yes, there are times when you just don’t want to be bothered with thinking about all of these numbers. However, drinking too much can lower you inhibitions and you may end up eating way more than you normally would. After a few drinks suddenly that late night run to Pizza Shuttle or Oakland Gyros always sounds like a good idea, right? We all deserve a cheat day once in a while but there are ways to have fun and not regret it in the morning, so drink responsibly!

So, we thought a bit about the kinds of blogs that inspire us to write the posts we write and share the links we share, and we realized that YOU’D probably be interested in them too.

By now I’ve made no secret about that fact that I’m not much of a cook. But one thing that I absolutely love to whip up is a nice batch of chili! Not only is it the perfect companion to a Sunday afternoon football game, but it’s oh-so-easy to make. (That part I really love.) I’ve posted a chili recipe before that is down right delicious, but let’s face it: When I look at all the ingredients and work that particular recipe requires I just want to sigh and throw up my hands- despite how tasty I know the outcome . . . → Read More: It’s That Time Again… Chili Weather]]>

Photo by mellowfood

By now I’ve made no secret about that fact that I’m not much of a cook. But one thing that I absolutely love to whip up is a nice batch of chili! Not only is it the perfect companion to a Sunday afternoon football game, but it’s oh-so-easy to make. (That part I really love.) I’ve posted a chili recipe before that is down right delicious, but let’s face it: When I look at all the ingredients and work that particular recipe requires I just want to sigh and throw up my hands- despite how tasty I know the outcome will be.

So here’s my bare bones chili recipe. It involves minimal prep time (read: open cans!) and it’s still full of yum. Also, one of the great things about chili is that you can add extra ingredients that you may have on hand and not mess it up.

Ingredients:

1 pound extra-lean ground beef or turkey

2- 16 oz cans chili beans

1- 16 oz can white kidney beans

2- 16 oz cans tomato sauce

1- 8 oz can condensed tomato soup

Chili Powder

Cinnamon*

*I go back and forth on the ratio of chili powder and cinnamon. Sometimes i make it spicier, sometimes sweeter.

Optional:

1 16 oz can of corn

2 medium sized potatoes (or) sweet potatoes, cut into cubes

A few chopped carrots

Finely chopped and seeded cayenne pepper (Pro tip: Wash your hands after touching. It burns! I found this out the hard way.)

Top with: onions, shredded cheese and/or sour cream

This recipe makes a LOT. So be prepared to eat chili for a couple of days. But as far as leftovers go, you really can’t beat chili. It tastes just as good the second day (or third, or fourth.) Make sure to eat while wearing a cozy sweater and sipping a beer.

What’s in your chili?

Hearing a lot of buzz about smoothies lately? I’m one of the ones buzzing!

I’ve struggled with breakfast. I know I should eat it, but it takes time to prepare and eat it, and frankly I’m sick of oatmeal and bagels. For a while I tried waffles, but they lacked that certain something that makes a delicious, inviting, nutrient-rich breakfast.

A while ago I was at my bestie Krista’s house for an overnight adventure and the next morning she made me a smoothie. OMG. I nearly fell over! It was so cold and deep . . . → Read More: Smoothie Mania!]]>

Photo by SweetOnVeg

Hearing a lot of buzz about smoothies lately? I’m one of the ones buzzing!

I’ve struggled with breakfast. I know I should eat it, but it takes time to prepare and eat it, and frankly I’m sick of oatmeal and bagels. For a while I tried waffles, but they lacked that certain something that makes a delicious, inviting, nutrient-rich breakfast.

A while ago I was at my bestie Krista’s house for an overnight adventure and the next morning she made me a smoothie. OMG. I nearly fell over! It was so cold and deep berry-pink and wonderful! I had been missing out!

Normally I don’t like to drink my calories, but this is different. I know exactly what I’m putting into my smoothie – fruits and proteins that I might not otherwise get in my diet. The average smoothie, based on my calculations, is about 200-300 calories per glass. Not a bad breakfast!

I’ve modified the recipe a bit over the past few months, but I’ve found something that works for me. You almost can’t screw up a smoothie – but here’s my recipe. Notice there are no numbers with any of these, because I just pour things in until it looks right. Hit the ‘crush ice’ button a few times, then puree that sucker.

Mix and Match these ingredients!

2-5 ice cubes
frozen berries: strawberries, blueberries, raspberries, blueberries, blackberries
small chunk of banana
scoop of protein powder
almond milk or yogurt
orange juice
water

“But, but – I don’t want to clean the blender!” you say? Here’s a tip — either rinse it really well with your sink’s spray hose, or put a splash of dish soap in and hit blend for a few seconds. This is an easy way to clean out your blender!

Then, drink it out of a straw. But not just any straw — a McDonald’s straw! I’m not joking – their straws are the widest and you get a nice full sip of smoothie! Watch out for brain freeze.

Speaking of McDonald’s, if you’re looking for something on the go, try their smoothies. A small smoothie – in flavors Wild Berry, Mango Pineapple, or Strawberry Banana – has 210 calories and 0.5 gram of fat. Granted, there’s more sugar than you’d want to intake as a beverage with your meal (44 grams), but as a meal on its own or as a substitute for a strawberry shake, it’s a win.

What’s in your smoothie?

But I’m trying to change all that.

Making empanadas with my nephew and niece

So when I visited my family in Oregon last month, I asked my sister-in-law Basia to walk me through some easy recipes to . . . → Read More: Bring a Dish to Pass]]>

There are a few things I don’t typically do.

1. Eat well. It’s easier to order Jimmy John’s. Sure, I’ll have a bag of chips. And a cookie.
2. Bring a dish to pass. I’ve been lamenting for years that when I’m invited to parties and potlucks, my tendency is to bring the chips or soda. I want a go-to dish!
3. Cook. Basically, I avoid the kitchen.

But I’m trying to change all that.

Making empanadas with my nephew and niece

So when I visited my family in Oregon last month, I asked my sister-in-law Basia to walk me through some easy recipes to show me the ropes. And boy, did she ever!

We made home-made pizzas (including the pizza dough!), pulled pork empanadas, quinoa, meatballs and gravy, mashed potatoes, blueberry-peach pie, apple pie… I could go on but I’m drooling from the memory.

When I returned home to Milwaukee, two things happened that were a catalyst for a pretty cool moment in my burgeoning cooking career

1. I got an email from my cousin - “You’re invited to a Labor Day picnic! Just bring a dish to pass.”
2. My boyfriend Tom brought home a big barrel of vegetables from a friend’s garden.

I was struck with inspiration. I’m determined to take something delicious and made by ME to this party! What ingredients do I have? I had just stocked up on ingredients at Outpost based on a shopping list from my trainer, so I had some quinoa on hand. What can I make?

I searched ‘quinoa salad’ on AllRecipes.com and up popped this little gem –> Quinoa Vegetable Salad

And look at that – I have nearly every ingredient on the list!

• 1 teaspoon canola oil
• 1 tablespoon minced garlic
• 1/4 cup diced (yellow or purple) onion
• 2 1/2 cups water
• 2 teaspoons salt
• 1/4 teaspoon ground black pepper
• 2 cups quinoa
• 3/4 cup diced fresh tomato
• 3/4 cup diced carrots
• 1/2 cup diced yellow bell pepper
• 1/2 cup diced cucumber
• 1/2 cup frozen corn kernels, thawed
• 1/4 cup diced red onion
• 1 1/2 tablespoons chopped fresh cilantro
• 1 tablespoon chopped fresh mint
• 1 teaspoon salt
• 1/4 teaspoon ground black pepper
• 2 tablespoons olive oil
• 3 tablespoons balsamic vinegar

My dish to pass - quinoa vegetable salad

So I got to it – chopping the garlic, onions, tomatoes, cucumbers, and carrots from the garden, making the quinoa as directed but with one secret ingredient – chicken stock (a tip from Basia that made it super tasty). I mixed, I chilled, and I took it to the party.

And people liked it! They really liked it!

I beamed with pride. I conquered a little part of all those things I’m trying to improve. And I have confidence not to be so frightened of the kitchen, or of ‘healthy’ foods. I just needed a little hand-holding to get started.

* * * *

What’s your go-to dish to pass at parties?

***

As someone who is physically active and wants to improve your level of fitness, you know all about the wear and tear that running and other active sports have on the body. Eating whole natural foods is the first step to giving your body what it needs to keep . . . → Read More: Supplement your Run]]>

I had some questions about which vitamins and minerals I should be taking to keep myself in top running form. I reached out to Lisa Sarnowski, who has helped Fit Milwaukee with nutrition questions in the past. She put me in touch with her colleague Erin Harner, who specializes in sports nutrition. -Anne

***

As someone who is physically active and wants to improve your level of fitness, you know all about the wear and tear that running and other active sports have on the body. Eating whole natural foods is the first step to giving your body what it needs to keep up with your training schedule. Increase the amount of nutrient-dense foods you eat like fresh fruits, vegetables, whole grains, nuts, seeds, legumes and cold-water fish first. If you’re eating a lot of bars and packaged products, swap them out for simple snacks like an apple with almond butter or carrots and hummus. There is no replacement for whole natural food.

As your fitness level improves and the number of miles you log each week grows, it is important to consider supplements to do just that- to supplement your healthy whole food diet. The truth is that exercise places an increased demand on the body for both macro-nutrients, protein, carbohydrate, and fat, and micro-nutrients, vitamins, minerals, antioxidants, and phytonutrients. This is because your body is burning more fuel (a.k.a. calories) and your muscles are working harder. To rebuild and repair your muscles and supply the body with what it needs to keep up with your active lifestyle, supplementing your diet is the fastest, easiest, and most effective strategy. With thousands of supplements and brands on the market, narrowing down what to take is difficult. Remember that your main goal when taking supplements is to help your body recover from your workouts and to help prevent injuries from occurring.

Here are the top three essential supplements for runners:

1. Vitamin/Mineral Supplement

This will help fill in the gaps from your diet and give you the extra micronutrients that your body needs. Look for whole foods based multi-vitamin/multi-mineral compressed tablets or capsules. Also, take a look at the dose recommendations on the bottle. The RDA’s or Recommended Daily Allowances on the bottle are in percentages for each nutrient. 100% of your RDA is not all you need for the day to be healthy- it is all you need so you won’t get a deficiency disease like Scurvy. Know that you will likely be taking multiple capsules or tablets a day to get what you need.

2. Omega 3 Supplement

For runners, Omega 3 fatty acids act like natural ibuprofen. They reduce inflammation and joint pain in the body and speed recovery. Flax seeds, cold water fish, and krill are all high in Omega 3’s. You can find Omega 3’s in multiple forms including liquids and capsules, and of course in the foods they are extracted from.

3. Joint Support Supplement

Constant pounding on the knees and ankles as well as joint pain are two of the biggest factors preventing runners from staying active. Taking a joint support supplement containing glucosamine and chondroitin can be really beneficial to alleviate pain and promote elasticity in your cartilage. To obtain a synergistic effect, look for a joint support formula containing both glucosamine and chondroitin.

When choosing a supplement brand, it is important to keep three criteria in mind: quality, quality, and quality. Natural, organic, raw, pure, whole foods- these are terms used extensively in the supplement industry so don’t let them fool you. With supplements, you generally get what you pay for. Really good quality supplements are usually more expensive, so set your budget and find the best products you can for the money. Low quality supplements like the typical one-a-day types you find at the drug store are usually made of inferior quality synthetic nutrients and can do more harm than good. Another thing you can do is to go to your local health food store or supplement store and ask for recommendations for each of the three essential supplements for runners. Choose wisely and do your research.

About the Author

Erin Harner, MS, CHC is a Sports Nutrition and Athletic Performance Coach. She is the founder of Empowered-Athlete.com and owner of Healthy Habits International LLC, based in Fort Collins, Colorado. Through her articles, workshops, teleseminars, one-on-one coaching, as well as online mentoring via her home-study course and blog, Erin empowers athletes throughout the United States to perform their best in sports and life.