Brain + Sports = Good

I wanted to post a link to a great article from the NY Times blog about how Sports focuses the Brain. Check it out here: Bran + Sports = Good

Recovery Zone

So you've got a big race this weekend AND next weekend? How do recover in time? Here are my tips:

1. Post Race 1: Take a Recovery Protein Drink. I use both Fluid Recovery Drink and Luna Recovery Smoothie.
2. Use the The Stick! It's a miracle in a stick
3. Stretch, stretch, stretch senora, stretch it all the time....
4. Consume a HEALTHY meal or two...post race and in between races is not the time to eat cake. Eat fruit, veggies and foods high in antioxidants and protein
5. Rest a lot - take a few days off in which you practice yoga or go for long walks
6. Take a mid-size run to prepare for your next race - you don't want to loose what you've been training for
7. Repeat.

Remember to continue to take your multi-vitamin daily - add additional iron or calcium if your doctor recommends it. Don't know if you need extra iron or calcium? Drink more milk and see your doctor - you don't want to OD on iron. Also - make sure the multi-vitamin you are taking is FDA approved, has evidenced claims (proof, fact, etc.) and that you take your daily amount.

March Madness

Did you set up your brackets? How are they looking? Here were my (long-shot-i-haven't-been-paying-attention-what-so-ever) brackets!

Benefits of Activity

Here is a list of several of the benefits of activity:

1. Strengthens bones and joints
2. Reduces blood pressure
3. Improves Blood glucose regulation
4. Increases cardiovascular function and improves blood lipid profile
5. Reduces stress and improves self-image
6. Aids in weight loss / weight control
7. Increases flexibility and balance
8. Increases muscle mass and strength

Think back to my Okinawa post - those individuals who live longer because there lives are filled without stress and they manage a healthier diet... You don't have to kill yourself to be healthy. Just get in some activity, reduce your stress levels and treat your body to healthy foods!

Turkey-Turkey Burgers

I'd like to start off by saying that I'm a fan of red meat - however, I'm a fan of low cholesterol and with a strong maternal family history of heart disease, I'm always looking for ways to keep my 'chances' down, if not eliminate them (genomics! get on it!). Either way, last night I was looking in the fridge and the only dethawed meat we had was lean turkey. What to do? What to do? TURKEY BURGERS!

Here is an awesome, healthy-non-healthy Turkey Burger recipe for you. What you need:

• lean turkey, 
• turkey bacon, 
• onions, garlic, 
• low-fat cheese, 
• salt, pepper
• steak seasoning

Also include the following:

• Guacamole (see the recipe in Here)
• Broccoli
• Tomatoes
• Mustard & Ketchup
• Spinach Leaves

Step 1: Start off by cooking your turkey bacon. Use a non-stick pan, please, for your own sake. Make sure you crisp the turkey out of the turkey if you know what I mean. Take all your turkey bacon, put them on paper towels and let them sit for a bit. Once they've cooled off, crunch them up - make them into tiny little pieces. Use a knife or put them in a baggie and smash.

Steps 2-4: In between your bacon cooling and making the burgers, cut up onions into fine pieces. If you don't use the garlic out of the can that's pre-smashed, smash up some garlic. Put your onion, garlic, cheese and bacon into four separate piles so you can pick out of them.

Steps 5-6: Take your turkey and throw in the pepper salt and steak seasoning: mix it all up. Use your hands here. Gloves are a nice option if you don't want your hands covered in turkey. Take a hand full, or what you think would be a small/medium size burger, and flatten out. Put turkey bacon bits, chopped onions, chopped garlic and as much or little low-fat cheese as out want. Then turn into a pattie! Set on plate.

Step 7 (Optional): If you want, you can lightly cover these in Smart Balance butter if you want a little bit more juiciness involved, but they taste great without it.

Step 6: Place your patties on a warm skillet pan, cover with lid for the first few minutes (until it looks like the top is also cooked). Keep the temp on medium and cook those burgers!


Last Steps: These burgers go great by themselves, or with buns. Add sliced tomato and guacamole (find the recipe from before) and you've got yourself a VERY TASTY, delicious and healthier than beef-burger.

In addition, we used Broccoli as our side dish. Broccoli is filled with minerals and vitamins that help dilate and strengthen your blood vessels. It's really healthy, and really tasty. 

Enjoy!!!

Okinawa Diet

Okinawa is one of Japan's southern prefectures. It consists of hundreds of the Ryukyu Islands in a chain over 1,000 km long. The chain extends southwest from Kyūshū, which is the most south-west top of Japan’s main islands, to Taiwan. Okinawa's capital, Naha, is located on Okinawa Island, which is the largest and most populous island. The disputed Senkaku Islands are also administered as part of Okinawa Prefecture at present. The island is largely composed of coral rock, which has been filtered by rainwater and created hundreds of caves throughout the islands. It is approximately 68 degrees (F) throughout the year on Okinawa.

People from Okinawa and adjacent islands have the highest life expectancy in the world, although their rank among Japanese prefectures has plummeted in recent years. Okinawa longevity has been attributed in part to the traditional local diet, but also to genetic inheritance, lifestyle, and environmental factors. Not only do they live longer, but they age better than the rest of the world – 90 and 100 year olds don’t think about retirement – they are just as active as they were in their 30s.

The diet of Okinawa’s (and other islanders) is 20% lower in calories than the Japanese average and contains 300% of the green/yellow vegetables (particularly heavy on sweet potatoes). The Okinawa diet is low in fat and has only 25% of the sugar and 75% of the grains of the average Japanese dietary intake. Their diet also includes a relatively small amount of fish (less than half a serving per day) and somewhat more in the way of soy and other legumes (6% of total caloric intake). With the exception of pork, almost no meat is consumed; virtually no eggs or dairy products are consumed either.

Commercial diets that the Okinawa traditions towards food focus on knowing how many calories are in each gram of food. The diet divides food into 4 categories based on caloric density: (1) "featherweight" foods, less than or equal to 0.8 calories per gram, (2) "lightweight" foods with a caloric density from 0.8 to 1.5 calories per, (3) "middleweight" foods with a caloric density from 1.5 to 3.0 calories per gram, and (4) "heavyweight" foods from 3 to 9 calories per gram.

The website for the Okinawa diet claims: 

•  The Okinawa Diet teaches you the right carbs, the right fats and the right proteins 
• The Okinawa Diet promises healthy loss of body fat rather than just body weight 
• The Okinawa Diet allows you to eat as much or more than you do now, with no hunger and fewer calories
• The Okinawa Diet lets you enjoy a delicious blend of East and West, enjoyed traditionally by Okinawa’s who are among the leanest, healthiest and longest lived people on earth

Okinawa’s have a low rate of depression, despite their gruesome history. While they are very active, Okinawa’s don’t go to gyms – they practice the profound respiration, the tai-chi and other activities that affect positively on the stress level. People there also take mutual care of each other, forming more coherent and supportive links than in the western world. Above all- there is a very strong positive attitude towards life: stress levels are extremely low.

Modern generations have begun to stray from traditional practice, which begins with them speaking popular Japanese, instead of their Japanese dialects; continuing to have anti-war/military sentiments; and have a more ‘modern’ view to life than elder Okinawa’s. Modern generations have seen a rise in obesity, cardiovascular disease and premature death – mostly due to the westernization of the area. 

One of the most common stories of Okinawa and the longevity/strength their people have is about Seikichi Uehara . Seikichi was a 96 year old man that beat a 30 something man in a karate match. Most 90-somethings in the United States, no offense, do not have the capacity to beat a 30 something year old in karate, let alone a 60-something year old. Okinawa's live such stress-free lives that their bodies stay true to their form for many years after 'typical' bodies do. This is something we should strive for, although I fear is much less attainable in today's Western society. Read the article about Seikichi and make your own conclusions!

General Nutrition

There are six types of nutrients: these are protein, fat, carbohydrates, water, minerals and vitamins. Each has essential nutrients your body needs to survive.

• Carbohydrates include fiber, sugar and starches;
• Fats include linoleic and linolenic fatty acids;
• Proteins include some amino acids;
• Proteins build and repair body tissues like muscles, provide enzymes for cell generation and stability
• Vitamins include A, B, D, D, E and K;
• Minerals include iron, calcium, chloride, magnesium, phosphorus, potassium, sodium and sulfer;
• Make up the skeletal framework! Calcium is so important!
• Water is water.

 

Essential nutrients cannot be produced or synthesized in the body in adequate amounts. They are important because nutrients regulate body processes, provide for growth, development and maintenance of the body. It also provides your body with calories.

Calories = measurement of energy from macronutrients. We get calories/energy from:

• Carbohydrates – 4 calories/gram
• Protein – 4 calories/gram
• Fat – 9 calories/gram
• Alcohol – 7 calories/gram
• Not a nutrient, your body does not need alcohol – but alcohol is a major source of calories.

So what should you be conscious of with nutrition? Generally, and in a way not complex manner…

• Eat a lot of nutrient rich foods – whole grains (yes pasta!), vegetables, fruits, low/nonfat dairy and lean proteins (lean meat, chicken, fish and beans). Do not I did not say steak or other red meats – why?, because it clogs your arteries despite the fact that it is oh so yummy!
• Hydrate – drink at least 64 ounces of water a day! That’s 8 glasses folks – whether it’s water with a ‘tasty powder’, Gatorade, iced tea – drink water! Make sure you add electrolytes to your water (beverages) if you’re working out.

A few more things: always drink water before, during and after working out to replenish lost fluids. Maintain adequate energy source to sustain workout intensity. I don’t care if you’re trying to loose 10 pounds – you need a nutrition boost to work out properly. If you’re tired and lethargic – your form is out the window and you’ll hurt your body!

Structured Workout - Beginners

So you run, you lift here or there, you walk your dog. But have you ever put yourself through a structured workout? Made a calendar with your work out schedule and goals? Kept a diary to see how you felt before/during/after? Probably not - but it's important.

For Beginners: 
If you've never had an exercise program and want a general one, here are some tips: 
1) Start out slowly - you will not be riding with Chrissie Wellington tomorrow so don't try to ride like it
2) Mix it up - bike today, run tomorrow and make it fun!
3) Include your friends - having a running buddy is great, unless you use that time to run like Phoebe from Friends
4) Set goals - why are you running? where to? if you don't know, why are you doing it?
5) Carve out a chunk of time each day - if you save that time, you won't have an excuse not to workout!
6) Reward yourself - and not with a piece of red velvet cake - think spa, mani/pedi, or massage... something that will make your body feel BETTER
7) Focus on the long-term - you running now might hurt a little bit, but in two weeks you'll be ready for bikini season and you might even live a little longer

Guidelines for Exercising Properly
Level 1 - Do something every day for at least 30 minutes! This includes golf, walking, gardening, stair climbing and household activies. Please recognize that if you do these things already - you are beyond Level 1 and you will need to climb into the the next level to reach any of your goals - whether it be weight loss or better overall health.
Level 2 - Do 20 minutes of aerobic exercise from 3-6 times a week. Aerobic exercise includes raising your heart rate to 50 - 80% of your max. Do this through running, biking, tennis, soccer or other active sports. Don't forget to stretch afterward - it helps increase flexibility and give ease to your lower back and legs.
Level 3 - In addition to cardio (level 2), add resistance exercise. Weight lifting and calisthenics help improve muscular strengthh and endurance!

It is important to reduce physical inactivity like playing computer/video games, watching tv. If you want to do these, rack up to a bike at the gym or in your living room, do wall sits or sit ups during commercials. The point is to be active!

For those who are more advanced, I've got an entry waiting for you! Just hold on sit tight and I'll post it later today.

Trans Fats

Heard about them? Did you know that over the past few years they've been causing quite the rucus for restaurant owners and food companies? Why? Because trans fats are bad. very bad. I hope you already know this, but in simple form, they do awful things to the composition of your blood (increasing LDL levels - that's your bad cholesterol - and apolipoprotien B levels) and as a result, make you fat.

Trans fats used to be everywhere: in your bread, pasta, chips, butter, you name it (except fruit, veggies, things green and of this earth). Nowadays, cities are starting to ban them from restaurants! Which is good for you. If you don't know if your city has banned them or not, or if you want to get on the band wagon - you should. Cities like NY City and King County (in Seattle) have already banned all frying/spreads for food with more than 0.5g of trans fats per serving, as well as foods with trans fats!

Check out this article on the Trans Fats Ban

How can you eat less trans fats? Just check the label and even do a little research online. Some of your most common household stuff has trans fats, despite the fact that big conglomerates like Unilever has started to make foods without them. There are healthy options, like Smart Balance, who makes peanut butter, milk, butter, and other foods all trans fat free and full of Omega-3s and other healthy vitamins essential to your diet. Check the label and see where your healthy mind takes you!

The New Chips & Salsa

Yes. Chips, those lovely tortilla chips covered in salt that taste so good but are so bad - they have tons of calories and fat! But what do you do when you want to munch on some yummy guacamole and chips? Substitute chips with CUCUMBERS! Follow this guac-recipe, chop up some cucumbers - and even some red, green and yellow peppers - and you will have yourself a tastey new treat FULL of vitamins, antioxidants, health fat and of course, FLAVOR!

4-5 Avacados
2 shallots
1/2 onion
1 lime (although you can use lime from a plastic thing if you want :-( )
4 jalapeno peppers (remember to take out the seeds!!!)
Cilantro
Garlic
2 baby tomatoes
Salt

Warning: I don't really 'follow' recipes - I just do So the following 'directions' are my 'do'.
1) peel the avocados, cut up into pieces, put in big bowl
2) cut up shallots, into tiny pieces,
3) cut up half an onion (sweet onion, although you can use a red) into small pieces
4) Chop up jalapenos, removing the core AND SEEDS. Make sure they are finely chopped.
5) chop up/mush that cilantro - make it messy
6) Put 3/4 of a medium size garlic through a garlic press (making it mushy!)
7) chop up them tomatos
8) Add all of the above to #1
9) squeeze that lime in there (the whole thing)
10) add some salt (and salt to your liking post taste)
11) MUSH THOSE INGREDIENTS TOGETHER

Now, let it rest for minute.

Clean your kitchen up.

Chop up some cucumbers. Make sure they are in circles.
Chop up some peppers. Into strips.

NOW DIP, BABY DIP!

This is such a healthy, delicious and nutritious snack! Have fun - and remember to share: if you dare.

Favorite Workout -

I call my favorite workout the Leg Pusher. Here's why:

This work out is meant to be done at a track, with a stadium. Given that it's winter, and most people (other than you in California) don't have an accessible outdoor track, it can be modified to be done indoors on a treadmill and with gym accessories. Modification to follow.

Warm Up: 100 jumping jacks, 100 leg kicks, 50 high knees

Work Out:
800 Meter Run - 5 Stadiums (up one, down one = 1), 25 - burpees, 60 second wall-sit, 25 lunge explosions, 25 box jumps (use bleacher stair or bench) and 10 one legged squats.
400 Meter Run (repeat the above)
400 Meter Run (repeat the above)
1600 Meter Run
Stretch!!

I also like to incorporate quick feet work outs - 1/4 mile of quick feet, 1/4 mile of sprinting, 1/4 of quick feet, 1/4 mile of sprinting. Add as you like into your runs.

If you don't have a track - just hit the treadmill at the gym, grab the box jumper or a bench and get to work!

The Crazy 50

Today's workout: The Crazy 50

Warm Up / Cardio:
30 minute elliptical at an average level of 5: Four intervals of 2-minute 6:00/mile, 2-minute 7:00/mile and 3-minute 8:00/mile.

The Burn:
 Without Break - and as fast as you can...
50 back extensions (quick)
50 leg kicks (100 total: 50 each leg)
50 lunges
50 push ups
50 superman
50 lower-ab thrusters
50 jump ropes
50 lunge-side extensions
50 rotating leg extension/crunches

The Caveat:
Normally this would also include: 50 burpees, 50 mountain climbers, 50 pull ups (on the automatic pull up machine) and 50 box jumps. However, I personally am not as in shape as I would like at this moment.

The Descriptions
Back Extension -preferably on the back extension 'machine' - it's not a machine - merely two bars, a base and two pads on either side. make sure to keep your back STRAIGHT!
Leg kick - if you don't know this, just try to kick your self in the ass, you deserve it
Lunge - again, you should know this. remember to keep your back straight and don't lean forward
Push Ups - personally, I can't do 50 push ups in a row. first, I do them like a 'girl'. Second - I do 20, then 25 ab thrusters 25 supermen, 10 pushups 25 thrusters and 25 superman, and then 20 pushups.
Superman - lying facedown, reach arms forward, peel chest off ground, lift lower legs so legs are off the ground
Lower-ab Thrusters - lying on your back, legs straight up: push your legs as high as they go keeping them as close to a 90 degree as possible. keep your arms out, like you're lying in a cross
Jump Rope - look back to your childhood days
Lung-Side lung extensions - whatever you want to call them. lung to the side, holding a 5lb weight (or none if you're new), have the weight held above your head, then as hit the bottom of your lunge, extend the ball (with your arms straight) as far down to your knee as possible. Go back up and do it to the other side. Do 25 each side.
Rotating Leg-Extension Crunch - a bit more complicated. lying on the ground. knees curled to belly, extend flat to the ground, peel back up, rotate hip to the right with your shoulders flat on the ground, extend to the right. back, and again to the left. do 12 each to the side, 13 down the middle.

If you need pictures or video: comment, and I will upload!

For Beginners:
Please don't attempt to do 50 of all of these things if you have not worked out in a while, if your legs are not up to 'omg i don't want not walk tomorrow'. Even if you're not a 'beginner', but you've been sitting in a chair 60 hours a week - don't do 50. Try doing 25 of each. Or, if need be - do ten of each and treat it as a set. Do 10 reps of each exercise, three - five times. Experiment. And if so, do it with a friend! See who can do it faster :-)

Important: Don't forget to stretch!!

Remember,

Leave it All on the Field

Any Takers?

If you are dying for a change of routine, post here! Let me know what you want, need or don't want. I'll give you a workout to fit your needs (and maybe everyone else's).

Have fun, and remember

Leave it All on the Field

Team CF

If you wanted to and didn't, sign up for the Chicago Marathon through Team CF! We still have spots left.


www.cff.org/grillinois/teamcf
www.facebook.com/teamcf

Introduction

What is Leave it All on the Field? It could be a place. It could be a location. It could even be neither of these. Most importantly, it's a state of mind. For decades athletes have been told by their coaches to Leave it All on the Field. Experienced athletes tell rookie athletes in moments of advice - to Leave it All on the Field. There is no greater feeling that knowing - deep down in the pit of your stomach - that you couldn't have done more, that you couldn't have ran faster, swam farther, biked stronger. Knowing that you left every ounce of your abilities on the field - whether you lost or won - is the greatest feeling and the greatest state of mind.

The purpose of this blog is to nurture this sentiment: to guide and encourage athletes to have no regrets and to help non-athletes find their inner competitive nature. With work out plans, encouraging stories, racing event updates and overall fieldness. Yes - fieldness.

Please feel free to leave comments, suggestions, stories or other encouragement on this blog. The more awareness, the better.

-Remember, Leave it all on the Field