What's In My Shopping Cart

Hi everybody!

I hope you had a wonderful, relaxing, and rejuvenating weekend!

I was active, but rather passive.  I did a little lifting at home in these bad boys, logged a few hours of yoga, and went on a short run.

I've decided I really need to up my weight-training --especially my legs.  I've been having some knee issues lately.  My hope is that strengthening those muscles, in conjunction with the knee strap I bought, will help alleviate the nagging pain.

I am really disappointed in myself that I slacked off so much in the lifting department during marathon training.  I'm pretty sure if I had kept up my lifting routine I would not be in this situation.  I was too worried about keeping my legs fresh for long runs, and not concerned enough with warding off injury.  Lesson learned.  But so far, this seems to be doing the trick!

I also made a trip to the grocery store.  I love going to the grocery store.  I could browse for hours and hours, looking at labels, making faces at the ingredients list, rejoicing when I find something new and (hopefully) delicious.  Just talking about it makes me want to go back for more!

So what did I get?  Let's take a peek:

• Cantaloupe
• Organic Spinach, Arugula, and Radicchio Blend
• Pineapple
• A BAG(!!!) of Chopped Kale (Baked Kale Chips anyone?!)
• Baby Carrots
• Bananas
• Grape Tomatoes
• Red Bell Pepper
• 2 Loaves of Wegman's Baked-In-House Bread (Multigrain and Marathon Bread)
• Mango
• Mushrooms
• Avocado
• Broccoli
• Sweet Potatoes
• Organic Strawberries
• Blueberries

• Kashi GoLean Cereal
• Organic Turbinado Sugar
• Crofter's Organic Strawberry Fruit Spread
• Sunbutter
• Chobani Greek Yogurt
• Organic Unrefined Virgin Coconut Oil
• So Delicious Coconut Milk
• Goat Cheese Crumbles
• Roasted Red Pepper Hummus
• Humbles Baked Hummus Chips
• Newman's Own Organic Spelt Pretzles
• Tempeh Bacon
• Newman's Own Organic Cinnamon Hermit Cookies
• VitaCoco Coconut Water (Pure and Acai and Pomegranate)
• Bob's Red Mill Organic Chia Seeds

I may die of happiness.

Humbles was a new find.  How could you pass up baked hummus chips?! Olive Oil, Lemon and Feta Flavored.  They are delicious, and may or may not be gone already. ;)

These cookies are my absolute favorite.  If you haven't tried them yet, do yourself a favor and go buy some. They are a little pricey, but you can't beat the soft, chewy texture, real ingredients, and most importantly, they contain no trans fat.

BLTs are DEFINITELY in my future.

If you ever hang out with me you will soon discover I will do anything for a little goat cheese.  That includes paying a million extra dollars at a restaurant to substitute boring cheese for creamy, heaven-sent, delicious goat cheese.  Oh, how I love you, dear goat cheese.

Ever since my friend Katie did a presentation on the benefits of Coconut in one of our classes, I have been on a mission to try everything coconut.  I LOVE coconut water.  SO great for re-hydrating after a sweaty workout due to it's natural electrolytes.  You know I am a fan of coconut milk from my post on Coffee Creamers.  I haven't used the coconut oil yet, but I think it will be great substitute in baked goods and a welcome change for the traditional olive oil during the summer months coming up!  I'll let you know how it goes. :)

If I was stranded on a desert island, the three things I would bring with me are Sunbutter, Crofter's Strawberry Fruit Spread and Chobani Yogurt.  They are just that good.

Full refrigerator = Happy Stephanie.

Have a great week!

Let's Talk Marathon Nutrition

With all the hype and excitement around the Boston Marathon on Mondy, how could I not join in on the fun?!

You've picked your Marathon...  Check!
You've found a training plan...    Check!
You're eating the right foods...    

STOP RIGHT THERE!

Proper nutrition is essential!

Eating right will help get you across the finish line.

How many calories do I need in a day?

The three main factors involved in calculating how many calories your body needs per day are:

• Basal Metabolic Rate (BMR)
• Physical Activity
• Thermic Effect of Food

Let's break it down...

BMR

BMR is the amount of energy your body needs to function at rest.  This accounts for about 60 to 70 percent of the calories you burn in one day.

The Harris-Benedict Formula will help you calculate that number!

Adult Males:
66 + (6.3 x body weight in lbs.) + (12.9 x height in inches) - (6.8 x age in years)

Adult Females:
655 + ( 4.3 x body weight in lbs.) + (4.7 x height in inches) - (4.7 x age in years)

Physical Activity

Physical Activity consumes the next highest amount of calories.

Check out the Daily Mile and have them calculate your calories burned for you!

Thermic Effect of Food

Did you know your body uses energy to digest the foods you consume?

Add up the number of calories you consume in a day and multiple this number by 10%.

Note: If you are unsure how many calories you consume in a day, simply add together your BMR plus your physical activity caloric expenditure.

Putting It All Together

BMR + Physical Activity + Thermic Effect of Food 

=
Total Daily Calories

Nutrient Ratio

Now that you have calculate your total daily calories, it's time to break that down into the ratio of macronutrients needed for optimum performance:

• Carbohydrates: 65%
• Protein: 15%
• Fats: 20%

Next, let's find out how many grams of each macronutrient you need.

Remember:

• 1 gram of Carbohydrate = 4 calories
• 1 gram of Protein = 4 calories
• 1 gram of Fat = 9 calories

For example)

Bobby here is training for a marathon.  He is consuming 3,000 calories a day.

He will need:

• Carbohydrates: 3,000 x .65 = 1,950 cal / 4g = 488 g
• Protein: 3,000 x .15 = 450 cal / 4g = 113 g
• Fats: 3,000 x .20 = 600 cal / 9g = 67 g

 Breaking it down into grams makes it easy to find your total by label reading!

How to Fuel

It's important to get a good balance of fresh fruits, vegetables, grains, healthy fats and protein.

Complex Carbohydrates are Best!

Think oatmeal, whole wheat breads and pasta, potatoes, sweet potatoes, brown rice, high fiber breakfast cereals and beans and lentils.

Go Lean When It Comes to Protein!

Think chicken and turkey breast, tuna, tilapia, 90% lean ground beef, egg whites, beans and low-fat dairy.

Get Your Fats and Oils from Vegetables!

Think olive oil, canola oil, flax seed oil, nuts and avocados.

Foods to Avoid

Limit high fat foods.  Fat takes longer to digest and can leave you feeling sluggish and nauseated.

Coffee and Alcohol in moderation due to their dehydrating effects.

Careful with sugary foods before exercise.  Blood sugar will rise and then drop quickly causing light-headedness and quicker glycogen depletion.

Also, be conscious of portion size.  Eating too much can make for an uncomfortable run.

CONGRATULATIONS!

You are well of your way to a successful marathon completion!

Use online food calculators to look up nutritional information, create weekly meal plans to help you stay on track and focus on your personalized nutrient ratio!

See you at the finish line!

A Special Delivery PLUS Banana Bread in a Bowl Oatmeal

Guess what came in the mail today!

Oh yes, I broke down and bought my ABSolute (pun intended) favorite piece of gym equipment off of e-Bay.

Call me silly, but I am obsessed with the Ab Wheel.  Ever since my mom got one off an infomercial many moons ago up, until I was re-introduced to one at the RIT gym, I have been in love.

I can not find a single pilates class, machine, or exercise video that kills my abs like this little baby.  All you have to do is get in a modified push-up position, hold the handles, and roll in and out. Don't forget to keep your tummy tucked to support your back!

I cannot wait for the pain I'm going to be in tomorrow. Ehhh- Call me a masochist! :)  

Speaking of pain, this definitely was NOT.

I like to call it Banana Bread in a Bowl Oatmeal.

• 1 Banana
• 1 Tbs Honey
• 1 tsp Cinnamon
• 1 Tbs Chia Seeds
• 1/2 C Oats

Delish!

Happy April Fools!