Coffee, Tea or... Hydration Thoughts

As a coffee drinker I pay attention to my coffee consumption and to studies that look at the benefits of caffeine on fat metabolism and energy during exercise.

Since caffeine is a diuretic it does pose a threat for endurance athletes. SIMPLE SOLUTION- quit drinking caffeinated beverages !

I don't like that idea so I have made a slight change- I drink a glass of water for every serving of coffee or tea that I drink.

I am a fan of Iced coffee and I drink it black most of the time- I often get a 2nd cup with water or refill my glass when I finish. This helps me stay even and limits the temptation for a 2nd ( or 3rd coffee).
I do the same with Green tea.

Eat Right, Move Right, Live Right

As I experiment with and read about raw foods and other vegan options, I also read a few books about running and training. One of the things I have read twice in recent books is the difference between Fitness and Health.
Since I am also involved in helping folks work on their health and fitness goals as well as putting on running events this topic really piqued my interest.
FITNESS = ability to perform in a specific activity ( ie. Run a 26.2 mile marathon) - may or may not be healthy
HEALTH = Body in best condition in terms of Blood pressure, Cholesterol, weight, sugar as well as activity and movement, may also be a great condition to compete in athletic events

Health can’t exist without exercise and movement BUT Fitness can exist in an unhealthy body. Just look at the medical tent at the end of many footraces. Fit people who have just finished a challenging race but are in such a state that they need IV fluids and possibly additional medical attention. People who exercise but rush to the ‘cream filled sugar bombs” , western omelet with extra cheese or Extra large triple latte with hazelnut…and of course those who run so they can eat.
Now living a life of monastic dietary piety is not the only way to go but eating right while moving can multiply the fitness effect while laying on a solid foundation of health. Eat fruit and veggies as part of a standard diet or even better as the foundation of a vegan diet. When being active and training for a “fitness testing” event – train according to your ability and lifestyle. Are you a 5 hour marathoner trying to be a 3hr 45 minute runner? Be realistic and train that way. Need more calories for the additional training add some grains, green smoothies are protein packed and fresh sprouts are powerhouses of fuel and energy.
As you get Fit, pay attention to your health. Do the whole package and truly benefit for a lifetime.

Strawberry Salsa

2 cups sliced strawberries
2 cups sliced cherry tomatoes
1 cups finely diced baby red onions with green tops
1 finely chopped jalapeno pepper
3-5 TBS balsamic vinegar
3-5 TBS EVOO
Fistful of chopped cilantro
Sea salt
Black pepper

(options raw sunflower seeds or pumpkin seeds or chopped raw almonds.)
Combine all ingredients in a bowl cover and let sit for an hour in the fridge and enjoy as a side or topping on a salad.

Salad for Breakfast !! ??

I have been an athlete all of my life and have always had a big appetite. Being active made it even bigger. For years my athletics rolled with the seasons- football/basketball and Track & Field or baseball. Now it is a year round focus on fitness/health and endurance sports. Running, walking and hiking are the focus of my athletic efforts and my food consumption has changed as well.
I am a vegetarian as the result of a long 2 year trial and experimentation process. In living this new way I have experimented with new foods and food combinations and had a lot of fun . I have also had good results physically in the areas of inflammation and pain. In reading and researching I was looking for creative meal options and breakfast was presenting itself as a challenge.
Then I had a thought and tried something, How about a salad?

Breakfast is said to be the most important meal of the day but so many people are not hungry out of bed but a salad is light but powerful. Easy to make , eat and digest. If assembled with proper salad ingredients it is also a powerhouse for energy the rest of the day.
Breakfast Salad 2 cups Spinach- washed
1 bell pepper – cut into bite sized strips
1 cup grape/ cherry tomatoes
½ cucumber - bite sized chunks
1 pear – bite sized chunks
¼ cup chopped almonds
This can be eaten as is or with a energizing dressing of lemon juice with high Omega flax oil and a little tahini for additional nutritional power.

Be creative and use a variety of Dark leafy greens, even a blend of greens. Other veggies and fruit can be used as well for a change and to keep the meal exciting. The addition of nuts or seeds adds a protein punch with additional good fats.

So quit scrambling and frying, put away the corn smacks and sugar coated puffed goodies and recharge for the day with a great breakfast.
Est. Amount per salad-
Calories - 392
Total fat- 19g
-Sat-1.6g
-PolyUn- 5.0 g
-MonoUn- 11.7g
Sodium- 64.9g
Potassium- 1429 mg
Total Carbs- 51.5g
-Fiber - 13.1g
-Sugar - 6.5g
Protein - 12.8 g
Vitamin A – 141.9%
Vitamin C - 235.9%
Vitamin B6 – 32.4%
Calcium- 19.2%

Chia and the Vegan Runner

I had heard much about Chia and bought some a few years ago. I added to the blender for smoothies and I have used to make great and healthy puddings.
Things I have learned about Chia as I have incorporated it more deeply in my diet:
Great source of –
• Omega 3 fatty acids ( and it won’t go rancid like other sources0
• Complete Protein ( has full spectrum of Essential Amino Acids)
• 2 oz. (100g) chia has 600 mg calcium (5 TIMES the calcium in same amount of milk)
• Also a great source for Boron- Necessary for metabolism of calcium and other minerals
• Seed can be eaten without grinding, making it great during activity
I have used chia in smoothies for thickness and added nutritional kick, made gels and added to blended fruit for an amazing pudding, added to soup/chili as a thickening agent, and used the gel as a fat replacement in cooking.
Chia Gel
1 part chia
5-10 parts water (experiment with amount depending on humidity)
Add water and whisk briefly and do so again after 2-3 minutes to limits clumps
Can be eaten as is( Ok flavor) but Great added up to 50-50 to other foods fruit, yogurt, smoothie, stews.
Chia Fresca
2 tsp Chia
1 cup Water
Juice of ½ grapefruit (or 2 small limes)
Sweetener like agave can be added(1-2 tsp)
Powdered ginger(optional)
Can be consumed immediately or carried as a great energy and fluid /energy replacement drink.
Shake to keep seed/gel loose. Variations of this have been used for many years.
www.chiaforhealth.com
www.latinmerchant.com/chia_seed_information.asp

Apple Time - Fun and ...Fun

Two favorite late summer and fall treats of mine are candy apples and fresh apple cider.
A juicy fresh apple dipped in sweet sugary glaze and eaten on a stick is pure heaven.
Chase it with iced cold tangy cider then it become sinful.

To recapture the fun and enjoy the benefits of the apples I added it to my regular veggie / fruit smoothie selection.

County Fair - Apple Smoothie


1/2 cup apple cider
1/2 cup rice or soymilk
1 Tbls. natural peanut butter ( almond or cashew butter OK)
1/2 tsp. vanilla
1 tsp Flax / Hemp oil
1 tbls Raw Honey
6- 8 ice cubes
1 medium apple

Blend all well in the blender, serve immediately.

OPTIONAL:
Freeze apple slices and use in smoothie
Freeze cider in ice cube tray and 4-8 cubes for ½ cup cider.

Drink and enjoy the season.

Black Bean- Avocado Salad- Great Summer Fuel

Now that summer is approaching and the City market (Farmers market) is hopping,

This salad uses great goodies from the market and a few from produce section at the local market.

AVOCADO-BEAN SALAD

2 avocados (diced)

1 large red onion ( diced

1 bunch of green onions[6-8] ( chopped fine)

1 bulb garlic, 6-7 cloves (smashed/chopped)

1 bunch cilantro (chopped fine)

1/4 up chives (chopped)

1 green bell pepper (diced

1 red bell pepper ( diced)

1 yellow pepper (diced)

1 finely chopped jalapeno pepper (more /less to taste)

Juice from 2 limes

3 Tbs Extra Virgina Olive oil

1 can Black beans (no salt/ drained)

Combine all ingredients. Store in Fridge for 2 hours.

Serve alone or put over a plate of your favorite greens. Can also be used as a salsa.

This is an amazing and refreshing combination.

Hydration Season ( Getting Sweaty Now !!)

As the sneaky warm pre-spring days come many of us that have been active begin to really sweat and with that we need to focus more on drinking enough water and remaining hydrated. Hydration is a year round sport- even though we aren’t sweating we are losing fluid as we are active daily, but it is much more apparent and important when we drip with sweat as the warm –hot weather approaches.

The recommended daily two quarts (8 cups) water can come from many drinks but water is the best source since it is free of calories, sugar, coloring, caffeine and alcohol. Studies have shown that maintaining proper hydration (64 ounces is just a starting point) is helpful for the immune system, skin, digestion and many other health issues.

If you have an illness that is causing coughing, sneezing, nausea, diarrhea or sweating, you will need to increase fluid intake to make up for the extra loss. Added water also helps in recovery from many ailments.

Extra fluid is needed in hot weather and when you exercise. In temperate weather we need plenty of water but as the thermometer rises we need to increase our intake.
Time Water needs
15 minutes 1 cup
30 minutes 2 cup (16oz/pint)
60 minutes 4 cups (quart/liter)

These are just starting points- pay attention to your body and adjust accordingly.

Another tool is to weigh yourself before and after sweating- 1 pound of weight loss should be replaced with a pint of water.

Remember to eat properly after sweaty workouts to replace the important minerals as you replace the fluids.

Sports drinks with electrolytes as well as electrolyte supplements (modern version of the old school salt tablets) can be beneficial along with a proper balanced diet. The key electrolytes can be found in many of the foods we eat.

The electrolytes to focus on : sodium, potassium, calcium, chlorine, magnesium, and Bicarbonate. Include foods that have these important minerals in your diet- greens, broccoli, cabbage, whole grains, fruits.

* Start hydrating early. Drink 1-2 cups of water when you first get up in the morning. Like Chicago voting- Drink early and Drink Often.
* Keep a water bottle with you all day long. Carry a 1 or 2 Quart/Liter bottle- Empty it !
* Drink 1-2 cups of water- 30 minutes before exercise.
* Drink 1 cup of fluid every 15 minutes of exercise.
* Replenish lost fluids (2 cups of fluid for every pound lost during exercise).
* Keep drinking even after your thirst is quenched.
* Water OR Sport Drinks – sports drinks may be a good option for longer bouts of exercise because they contain valuable electrolytes.

Drinking water at every opportunity can cause serious problems, such as hyponatremia or water intoxication. As the water content of the blood increases, the salt content is diluted. Consequently the amount of salt available to body tissues decreases, which can lead to problems with brain, heart and muscle function. Eating properly and appropriate supplementation can pr3vent this problem.