Fight the flu: 8 tips for beating bugs this season

Source: Spencer Platt/Getty Images

Source: Spencer Platt/Getty Images

With widespread outbreaks inevitable and not a cure in sight, there’s no denying it could be another nasty cold and flu season.

While over-the-counter treatments can bring some relief and help shorten the duration of symptoms, your best bet is to take a preventative approach to try to ward off bugs before they take hold.

Below are a few immunity-boosting tips to help stave off sickness this season:

1. Get a flu shot. Yes, the CDC recommends a yearly flu vaccine as the first and most important step in defending your body from viruses. Although there are many different flu viruses circulating, the vaccine is designed to protect against the three that research suggests will be most common.

2. Wash your hands. One of the simplest yet most effective ways in which you can stop bugs from entering your body is by practicing the correct hand washing technique. Use warm water, plenty of soap and do it for about 20 seconds (Need a timer? Hum the “Happy Birthday” song from beginning to end twice).

3. Mind your diet. Sugar can suppress the immune system, so cut back on holiday sweets and alcohol, wherever possible. Instead, load up on antioxidant- and vitamin-rich fruits and veggies, which help keep your immune system running strong.

4. Manage stress levels. Another immunity-killer is both chronic and daily stress, which will leave your body ill-equipped to fight infections. Decrease stress by taking some time out, whether that’s practicing meditation, getting a massage or simply going for a walk.

5. Get ample rest. Along those same lines, a tired body is one that’s also more prone to illness. Aim for a good stretch of uninterrupted sleep each night, ranging anywhere from seven to eight hours for most adults.

6. Break a sweat. The health benefits of exercise are endless, including increased circulation and blood flow, which helps keep your immune system oxygenated and strong – not to mention, it’s a terrific way to reduce stress (see No. 4 above).

7. Stay well hydrated. Most of us need around half an ounce of non-caffeinated fluids for each pound of body weight daily to maintain proper hydration. This helps detox the body, carry nutrients to cells and keep mucous membranes moist, which lessens the likelihood of cold or flu bugs invading your nose or lungs.

8. Look on the bright side. Finally, do yourself a favor, and lighten up. Scientific evidence shows that laughter not only helps people breathe easier, but it also massages the heart and vital organs and may increase the release of disease-fighting cells of the immune system.

What are your secrets to staying well during cold and flu season? 

10 tips for healthier eating at this year’s holiday parties

Source: PGOA Media

Source: PGOA Media

Most of us have a love/hate relationship with holiday appetizers; we love to eat them, but hate the toll they take our waistlines come January.

Here are my 10 tips on how to indulge in delicious party starters without finishing the season filled with regret.

1. Start with a strategy. “Heavy appetizers” do not a meal make; although it may sound counter-intuitive to eat dinner beforehand, you’ll be less apt to overindulge at that next soirée if you arrive without a grumbling tummy.

2. Come prepared. Better yet, bring your own delicious dish to a potluck, and rest assured you’ll have something good to snack on without blowing your healthy eating habits over the holidays.

3. Make simple swaps. Get creative with traditional recipes; use yogurt in place of sour cream, try ground turkey instead of beef, drop creamy dressings in favor of vinaigrette, and sprinkle a salad with walnuts instead of croutons, just to name a few.

4. Go nuts…in moderation. Fast and festive, protein-packed and full of “good” fat, nuts are a favorite holiday snack. They’re healthy, too – just not in an excessive number of handfuls.

5. Corner the crudités. Fill up on veggies during the first round, and you’ll not only squeeze in a few of your recommended daily servings, but you’ll also be less tempted by the siren song of the pigs-in-a-blanket platter on round two.

6. Amp up flavor, not fat. It’s easy to make a meal of the cheese tray (guilty, as charged), but try to target dry, aged varieties over soft ones; not only will you need to nibble less of a bolder-tasting cheese, but it’ll also pack fewer grams of fat and calories.

7. (Try to) fly by anything fried. Does this one need any explanation? But if you simply can’t part with a family-favorite recipe, try baking for the same crunchy texture with diminished damage to the diet.

8. Seek smarter dips (and dippers). Steer clear of anything that oozes, skip the chips, and opt instead for something veggie-based, such as this Seven-Layer Fat-Fighting Dip from TV’s Dr. Oz.

9. Rethink the drinks. By all means, toast to the season with your favorite cocktail or glass of wine – just don’t go overboard, lest you’ll be tempted to throw caution to the wind…diet, and otherwise (and, let’s face it, no one likes a sloppy party guest).

10. Remember, less is more. Follow the lead of the French, originators of the phrase “amuse-bouche” (meaning, “amuse the mouth”), and go for for quality over quantity by offering a refined selection that is light, luxurious and, most importantly, memorable.

How do you retain some sense of self control at holiday get-togethers? 

Fit Fix: Dane Rauschenberg on telling the tale of his 202-mile solo relay

Source: SeeDaneRun

Source: SeeDaneRun

Dane Rauschenberg is already known for running 52 marathons in 52 weekends, but when he announced in 2010 that he would be taking on a solo running of the American Odyssey Relay, it seemed out of the realm of possibility. Normally reserved for teams of 6-12 runners, the 202-mile relay race can take groups of well-rested people up to 36 hours to complete.

Well, Dane not only nailed the task of running from Gettysburg, Pa., to Washington, D.C., but he did it in the astonishing time of a little more than 50 hours. And now he’s taking to Kickstarter to tell the story through a documentary that will take viewers on a roller coaster ride of emotion, physicality and humor.

I sat down with the extreme runner, author and motivational speaker to pick his brain about tackling that monstrous number of miles, as well as how he’s hoping his film will show others that they, too, can chase their own seemingly-impossible dreams.

KineticFix: You started running in law school to keep your weight in check. How’d you make the leap to extreme events/distances?

Dane Rauschenberg: It happened very suddenly. I went from barely running at all to all of a sudden planning on running 52 marathons in a year. Back in 2006 there was hardly anyone doing multiple marathons at max effort in one year, so it seemed outlandish for me to every try it. But to PR in my 42nd week of the year showed I wasn’t just out there to collect medals.

KF: Where’d you get the idea to do the American Odyssey Relay solo?

DR: It was a confluence of multiple events. I worked for a running company that put on races similar to the AOR, and that planted the seed. Then I wanted to see what was possible. I had no real idea how long it would take or how to go about doing it, but I figured out a way.

Source: SeeDaneRun

Source: SeeDaneRun

KF: Do you have a favorite moment or memory from the experience?

DR: It sounds cliché, but the finish was my favorite memory. Or more accurately, the last few hours. I was running completely alone (my crew had to return vehicles and get to the finish), and it gave me time to reflect on what I was going to achieve.

KF: What’s been tougher during your extreme running feats – the physical strain or the logistics?

DR: Logistics, without a doubt. When I ran 350 miles in one week up the Oregon Coast, it was the running that was the easy (well, easier) part. Stopping virtually every day to speak to people at events or children at schools took a great deal of time, energy and simple coordination of schedules. Throwing such a rigid timeline into running 50 miles a day made it harder than actually running the distance each day.

KF: How do you find the pure motivation to keep moving for 50+ hours?

DR: I don’t see what I do as all that special. I am not being falsely modest; I just think that if I can do something, other people probably can, too. It is just plain and simple: If you set out to do something, barring unforeseen events that can actually harm you long-term, there is no reason not to keep moving forward.

KF: What are your favorite foods to fuel up on during long runs?

DR: I have learned a great deal about fueling over time. I used to swear by pasta and “carb-loading;” now I know that carbs are important, but so are proteins, fats, etc. In fact, in my longest runs I have learned that eating real meals is very important to me. By that I mean, while I supplement with PowerBar products, I know that I need to get real food into my body. I have found that, for me, eating lean beef products has allowed me to get moving again when I thought my runs were over — even in 100-milers where I stop and eat a cheeseburger in the middle of the event.

Source: SeeDaneRun

Source: SeeDaneRun

KF: Do you have any recovery tips for being able to bounce back quickly after long runs?

DR: Massage, rest and eating right. There are no tricks. People know what to do, but they don’t want to do it. Plus, apparently, pick the right parents!

KF: How do you prevent and/or manage injury along the way?

DR: We can usually tell what happens when an injury occurs. But when injuries do not occur, it is hard to pinpoint what exactly made them not happen. I bristle at all the running books where experts tell you the “proper” way to eat, train, run, etc. Everyone is so different and how people feel able to give a generalized message in such a specific way is beyond me.

KF: What’s your weekly mileage look like when you’re not training for an extreme endurance event?

DR: I wish I could give a straight answer here. I know I have never once topped 3,000 miles in a year. I have done all of my long-distance running on a diet of high-quality, low(ish) mileage. So, if I had to ballpark it, I would say 50 miles a week is a solid average for me.

Source: SeeDaneRun

Source: SeeDaneRun

KF: What do you hope people will take from the film?

DR: I hope people realize that they can do amazing things. I never say, “You can do whatever you want to do if you just put your mind to it,” as that sets up those who fall short as not “wanting” it enough.  However, we can only find out what we can do by attempting to go beyond what we think is impossible.

KF: Got any tips for people who would like to do a half or a full marathon but don’t think they can handle it?

DR: Absolutely! Look at me. I was a 215-pound rugby player who boxed amateur. My first marathon was a 4:12. I have now run in the 2:40s for a full, and know I can get faster. I hated running. I thought it was punishment, and I wasn’t an out-of-shape guy who hated running; I was an athlete. I have failed constantly. I will continue to fail. But I will get back up and try again. So can anyone.

KF: Finally, what’s up next/what’s left on your ‘extreme bucket list?’

DR: I despise the term “bucket list.” If money were no object, there are few things in this world I wouldn’t want to do. I want to learn how to play an instrument. I would enjoy learning another language (or two) fluently. I hope to learn how to tango someday. That is how I wish to experience life.

With regards to running itself, I have learned that one must know to say “no” to the “what’s next” nagging question. We live in a world of instant gratification and instant accolades. Everyone is “awesome” or “wonderful,” and Facebook and social media allow us to have life envy of others whose lives are probably no better than our own.

We have to set our own agenda. After the past few years of sacrificing my own personal running goals with regards to getting faster in order to try and make a small difference with the little bit of publicity I have garnered, I would simply like to set a new marathon PR. I know I can go faster, and it would be wonderful to show — at age 37 — that I can find some speed again.

So in other words, everything is left on my list. I just hope I don’t run out of time.

Want to help Dean make his film a reality? Click here to make a pledge via Kickstarter! 

Source: SeeDaneRun

Source: SeeDaneRun

How to stay healthy during holiday travel

Source: ShareCare

Source: ShareCare

‘Tis the season to head home for the holidays, but getting from point A to point B can really mess with your body during peak time for colds and flu.

The sheer stress of the journey – from flight delays and crowded planes to a disruption in sleep schedules and eating habits – lowers your body’s defenses, making you more susceptible to illness. But take a few precautionary measures, and you’ll be well on your way to a much happier holiday.

Here are the top five tips for steering clear of sickness, whether you’re traveling to a winter wonderland via plane, train or automobile:

1. Wash your hands.

It’s the No. 1 rule from experts; with a greater concentration of people and germs indoors, disinfecting hands and other frequently-touched surfaces (think shopping cart handles, airplane tray tables, etc.) is extremely important. When soap and water aren’t available, go for an alcohol-based hand sanitizer, such as these from Bath & Body Works.

2. Get plenty of sleep.

The frenetic pace of the holidays often results in sleep deprivation, which not only affects your immune system, but can also make you more susceptible to overeating, lethargy and mood swings. Aim for six to nine hours a night, and supplement with naps in between. Try the J-pillow ($31.95), an update to the 40-year-old U-shaped travel accessory, which was named a 2012/13 British invention of the Year.

3. Eat well (and often).

Just like the advice of not going grocery shopping on an empty stomach, the trick here is to make smarter meal choices well before hunger hits. Pack high-protein, low-sugar snacks in your carry-on for quick access and to stay energized throughout your trip. Check out FitSugar’s list of healthy road trip snacks, which will help tide you over to the next meal without falling prey to the fast food rut while on the road.

4. Stay hydrated.

To add insult to injury with air travel, there’s a serious lack of humidity in the cabin, which leads to dry noses, throats and mouths. To combat dehydration and help keep mucus membranes moist (so they can do their job), bring on the drinks! But skip the sugar, caffeine and alcohol; instead, sip eight ounces of water for every hour in the air. Check out BluFit Bottle, a smart water bottle that works with your phone to record your water drinking habits and help keep you hydrated and healthy.

5. Sneak in some exercise.

Think there’s no time for exercise between shopping for presents, running errands and attending parties? Think again; it’s easy (and dare I say – fun?) to incorporate heart-pumping activities into the holiday hubbub. Park farther away at the mall, take the stairs at work, shovel snow, count pre-party housecleaning as cardio, and don’t forget to walk the dog, which will help you both burn off excess energy. When all else fails, try making some form of physical activity a tradition, such as heading over to the Holiday Ice Rink in Union Square for some fun and fresh air for the whole family.

Here’s to a happy, healthy holiday season!

Holiday cocktails that offer hidden health benefits

Cranberry Cocktail

Indulgences and holidays go hand in hand, and while most of the focus is on how to keep from over-eating, many of us forget about the calories we can accumulate from over-imbibing.

But despite the talk of reining in holiday excess, there’s some good news for those of us who still like to raise an extra glass (or two) in celebration: Common ingredients found in your favorite holiday libations—such as cinnamon, cranberry, pomegranate and chocolate—can offer hidden health benefits.

So, cheers to moderation, and drink to your health this season!

Cranberries

Festive, fun and colorful, cranberries are known widely for their protection against urinary tract infections. But the potent berries are also an excellent source of Vitamin C, manganese and other phytonutrients called flavonoids, which help maintain cell structure and eliminate free radicals and other toxins from the body.

Drink Idea: Cranberry Mint Margarita (Serves 4)

Ingredients:

      • 16 ounces cranberry juice cocktail
      • 8 ounces lemon-lime soda
      • 6 ounces tequila
      • 8 mint leaves for garnish

Directions:

Combine all ingredients except mint leaves in a pitcher. Serve drinks cold, garnishing each glass with mint leaves. As an added touch, freeze a bag of fresh cranberries and add them instead of ice to keep drinks cool.

Cinnamon

Cinnamon is one of the most beloved flavors of the season, but it has also traditionally been used as medicine throughout the world. With the highest antioxidant capacity of any spice, it is a powerful antimicrobial agent that may lower blood sugar and reduce inflammation, plus it is an excellent source of manganese, dietary fiber, iron and calcium.

Drink Idea: Spiked Hot Spiced Cider (Serves 4)

Ingredients:

      • 2 quarts apple cider
      • 2 cloves
      • 2 cinnamon sticks
      • 1 orange spice tea bag
      • 4 shots apple brandy
      • Orange rind twist
      • Dash of cinnamon

Directions:

Gently heat cider with cloves and cinnamon, bringing to a simmer. Remove from heat and toss in the orange spice tea bag, allowing it to steep for five minutes. Remove tea bag, and pour a shot of apple brandy into each mug, topping it off with the hot cider mixture. Garnish with orange twists and a sprinkle of cinnamon.

Chocolate

Yes, chocolate may add more calories and fat to the average cocktail, but the fact that this sweet treat is also rich in antioxidants and boosts natural levels of serotonin (a feel-good neurotransmitter) makes up for it in spades. Chocolate has been linked to lowering bad LDL cholesterol levels, promoting healthy blood flow and even lowering blood pressure – just remember, the darker the chocolate, the more nutrients it contains.

Drink Idea: Hot Peppermint Patty (Serves 5)

Ingredients:

      • 1/2 cup sugar
      • 1/4 cup cocoa powder
      • Dash salt
      • 1/3 cup hot water
      • 4 cups (1 quart) milk
      • 3/4 teaspoon vanilla extract
      • 5 ounces peppermint schnapps (divided equally among five mugs)
      • Whipped cream (optional)
      • 5 teaspoons green creme de menthe (optional)

Directions:

Stir together sugar, cocoa and salt in medium saucepan; add in water, cooking over medium heat and stirring constantly, until mixture comes to a boil. Boil and stir two minutes, then add milk; stirring constantly, heat to serving temperature (but not to a boil). Remove from heat; add vanilla. Beat with rotary beater or whisk until foamy. Pour into mugs with peppermint schnapps, topping with whipped cream and drizzle of crème de menthe, if desired.

Pomegranates

One of the original superfoods, pomegranates are a welcome addition to any healthy holiday table (or bar!), as they are rich in vitamins C and B6, plus potassium and fiber (the seeds offer about five grams per half cup). Studies also show that pomegranate juice may help reduce blood pressure and cholesterol while boosting iron levels and brain power, plus just one glass contains as many cancer-fighting polyphenols as two glasses of red wine or 10 cups of green tea.

Drink Idea: Sparkling Pomegranate Cocktail (Serves 2)

Ingredients:

      • 1/2 cup sugar
      • 1/2 cup water
      • 2 ounces vodka
      • 2 ounces fresh pomegranate juice
      • 3 ounces sparkling wine
      • Pomegranate seeds, as garnish

Directions:

Bring sugar and water to a boil in a small saucepan over high heat. Cook, stirring, until sugar dissolves. Let cool. Combine vodka, pomegranate juice, and 1 ounce (~2 tablespoons) sugar syrup. Divide among two tall, ice-filled glasses. Top each with sparkling wine, and garnish with pomegranate seeds.

Holiday gift guide for athletes on the run

Source: AP/Standard Times, Peter Pereia

Source: AP/Standard Times, Peter Pereia

We’re three weeks out from Christmas, so there’s still some time to pick that perfect gift for the runner in your life. From cozy clothing and tools for recovery to techie gadgets and accessories for making any run more fun, these are my favorite picks for making any athlete merrier this season.

To keep ’em warm…

Moving Comfort Sprint Insulated Vest ($110)

On those in-between days when wearing a full jacket for your workout feels like overkill, the Sprint vest keeps your core warm and allows for unrestricted movement. Plus, the streamlined design means it’s a versatile layering piece for “running” casual errands around town, as well.

MCvest

Oiselle Lux Layer ($76)

The thought of heading out for a winter run is much more bearable when you have a velvety-soft base layer to help shield skin from the searing cold. This one is moisture-wicking and has a fitted shape that’s not too tight, along with thumb holes to keep sleeves from riding up.

Source: Oiselle

Source: Oiselle

Moving Comfort Endurance Tight ($60)

I’m digging all the crazy prints on this season’s running gear, and the Endurance tight is one of my favorites. Not only is the pattern funky (without being too over-the-top), but it’s also got great reflective details and a perfect, muffin-top-free fit thanks to a wide, flat waistband.

MCtights

To keep ’em healthy…

The GRID Mini ($25)

I credit the full-size GRID with helping me get through marathon training injury-free this fall, and the Mini makes a nice travel companion for runners who double as road warriors. Small enough to squeeze in a suitcase, it still provides targeted massage for circulation and flexibility.

Source: TPtherapy

Source: TPtherapy

Zensah Compression Ankle/Calf Sleeves ($50)

Recovery is one of the most important parts of the training process, and Zensah just raised the bar for compression with its new fusion technology. Soothe legs and feet with graduated pressure that improves circulation for muscle recovery, shin splint relief and targeted support.

Source: Zensah

Source: Zensah

The Stick Body Stick ($43)

Compact, lightweight and easy to use, The Stick is used by Olympic athletes, sports professionals, and weekend warriors to roll out muscle knots and treat trigger points. When used after tough workouts, it can help disperse lactic acid, accelerate muscle recovery and improve flexibility.

Source: The Stick

Source: The Stick

To keep ’em happy…

OllyDog Mt. Tam Leash ($29)

Although I don’t run with my dogs, I see many owners who do — and I’m sure they’d appreciate this handy leash for a more comfortable, hands-free run. It’s fully-adjustable, shock-absorbing and includes a reflective traffic handle for control and visibility.

Source: OllyDog

Source: OllyDog

HeavyMedalz SportHooks Race Medal Holder ($35-65)

You worked hard to earn all that race bling, so get it out of that dusty drawer and display it proudly with this wall-mounted medal hanger. Choose from one of the existing designs, or contact the company to have one specially customized.

Source: HeavyMedalz

Source: HeavyMedalz

Moving Comfort Hit the Road Carry-All ($125)

Stylish and smartly-designed, this carry-all offers ample storage — minus the look of a bulky gym bag. Use the six external pockets to store small items, while the interior pouch is large enough to hold all the essentials (and will even accommodate a full-sized yoga mat!).

Source: Moving Comfort

Source: Moving Comfort

To keep ’em connected…

JayBird BlueBuds X Bluetooth Headphones ($170)

Rid yourself of one major running pet peeve (cords that tangle and can get caught) with the smallest Bluetooth headphones available. They pack an incredible eight hours of play time, are sweat-proof, skip-free and offer two options for a comfortable, secure fit.

Source: JayBird

Source: JayBird

Nike+ Sportwatch GPS ($150)

My never-leave-home-without-it run companion, this water-resistant watch has all the bells and whistles, including GPS, pace tracker, timer, calorie counter, pedometer and lap/interval marker. Like a personal running coach on your wrist, it keeps runners motivated and on track with features like run reminders and notifications of personal records.

NikeSWgps

GoPro HERO3 White Edition ($200)

Document and share your favorite run experiences with the HERO3, which is 20 percent smaller and 15 percent lighter than previous models and is compatible with all GoPro mounts and accessories — making it the most mountable, wearable and versatile White Edition GoPro ever.

Source: GoPro

Source: GoPro

What’s on your wish list this year?

Leave your heart (but find your Soul) in San Francisco

SC2

You know what I love most about working out?

Just when you think you’ve got it figured out (i.e. this fall’s marathon PR), something else comes along, kicks your butt and knocks you back into reality.

Or, in my case, the lowest resistance on the spin bike.

That’s how I found myself last week, getting my first taste of sweet torture at the brand-spanking-new Union Street SoulCycle studio here in San Francisco.

Source: SoulCycle

Source: SoulCycle

The spin-class-meets-full-body-workout has developed a cult-like following after launching in NYC a few years back, and it promises to deliver an experience like no other.

In layman’s terms, that means you’re looking at a 45-minute mix of cardio, yoga, high-energy music and inspirational coaching from instructors intent on improving both your body and your spirit.

Source: SoulCycle

Source: SoulCycle

My indoctrination into “the pack” (SoulCycle speak) started off innocently enough; I arrived a few minutes early to scope out the studio, complete with brightly-lit and well-stocked changing rooms, showers and lockers. The staff was friendly and helpful, especially with newcomers who are unfamiliar with the SoulCycle process, which goes a little something like this…

Step 1: Reserve your class. Registration opens each Monday at noon for the week following. Classes are known to fill quickly, so come hell or high water, you can bet Soul aficionados will be in close proximity to an internet connection during lunch breaks on those days.

Step 2: Get your gear. It gets mighty steamy mid-class (plus, loose pants and a fast-spinning wheel don’t mix), so ditch baggy clothing in favor of tights and tanks. Rent cycling shoes for $3, but don’t worry about bringing towels or seat cushions; SoulCycle supplies both.

Step 3: Set up your bike. Even if you’ve taken spin classes before, do yourself a favor and ask for assistance on your maiden SoulCycle voyage. The instructor, Jenny, was more than happy to help, and even gave me my numbers so I’m locked and loaded for next time. 

Step 4: Observe the etiquette. To preserve the “soul sanctuary,” SoulCycle has a few simple requests. You can read more about ’em here, but they’re basically about using common sense and having respect for fellow riders when in close quarters.

Step 5: Find your soul. And you’re off! Give in to the “power of the pack,” and you’re in for an inspiring, energizing, full-body burn.

Source: SoulCycle

Source: SoulCycle

The class itself began with a bang; once all riders were clipped into their bikes, the candles were lit, the music went up, the lights went down, and our legs began pumping in unison to the beat.

Jenny, our instructor, explained that it’s a workout like no other — one that has brought professional athletes and Ironmen down to their knees — but I was determined to withhold judgment. After all, I can run for four hours straight, so 45 minutes in the saddle is a piece of cake, right?

Wrong.

Not 10 minutes into class, I was drenched in sweat and gasping for breath. Legs spinning, arms burning, it was a non-stop 45 minutes of give-it-all-you’ve-got effort, made possible by continual words of encouragement from Jenny, a constant beat and the collective energy of the pack around me. 

While I usually prefer solo workout routines, I couldn’t help by get inspired by the infectious energy of the pack. It’s not as much a transcendental experience as it is a “cardio sanctuary” of sorts where riders can come to clear their heads, transform their bodies and maybe even atone for recent sins of the flesh (in my case, Sift cupcakes and holiday candy).

The only downside? Classes are pricey at $30 a pop (although first-timers can go for $20; call the studio for details). But if you’re looking to jump-start a new workout routine or, like me, trying to supplement your ongoing regimen, it’s a great every-so-often option.

SC1

My final advice: Check your ego at the door, start slowly and build after you’ve got a grasp of the basics of cycling, and bring a positive attitude.

You just might enjoy a new spin on things.

For more information or to find a location near you, visit Soul-Cycle.com.

Race Recap: Turkey Trail Trot XI

TTT5

Happy holidays, and I hope you had a terrific Thanksgiving filled with family, friends and all kinds of delicious food!

We enjoyed all of the above, but only after burning off a few pre-meal calories in the five-mile Turkey Trail Trot in San Francisco.

TTT2

The weather was gorgeous (around 70), and they capped the field at 1,400, so it wasn’t too crowded as we gathered at the Polo Fields in Golden Gate Park for the start.

TTT1

Our friend, Matt, had invited Hubby and me to join his brother and extended family in their annual Thanksgiving tradition, so a fun run seemed like the perfect way to cap off a successful running season (not to mention an excuse to dress up in costumes).

TTT3

I was coming off last weekend’s half marathon, plus my legs were pretty shot from working out with the November Project crew (more on that in another post) and taking a riding lesson the day before, so my plan was to jog it super easy, sans music, and just relax and enjoy the ride.

TTT4

Of course, that included some super-awkward mid-run selfies along the way, but we had a blast and crossed the finish line in 47:24, averaging 9:29 minutes per mile. Not a PR, by any means, but the point was to get out, stretch the legs and prep our stomachs for the feast that evening.

TTT6

On the menu? Turkey two ways, squash, stuffing, salad, Brussels sprouts, cranberry sauce, gravy and, of course, a selection of pies (apple, pecan, peanut butter, pumpkin chiffon), plus a pear tart thrown in for good measure. Oh, and wine…lots and lots of wine.

It felt good to indulge, even if it took until mid-day the next day to fully digest everything and finally feel hungry again!

How much damage did you do on the big day?

A healthier way to use those Thanksgiving leftovers

2008_12_4-Leftovers2v2

Happy Thanksgiving!

Later today when dinner’s done and you’re left with a lot of bird, don’t panic: Turkey is a lean, versatile protein that fits easily into healthy, hearty meals that are low in fat and high in flavor.

Here are a few tips for livening up your Thanksgiving-leftover repertoire — without repeating the meal or breaking the scale.

First, attack the carcass (after your guests leave, that is). Once you’ve removed all the large slices of meat, be prepared to spend some time picking off every last bit from the bones. Chop or shred it as you go, partitioning into bags or containers in the refrigerator (or freezer) for easy access later.

Source: Kthread, Flickr

Source: Kthread, Flickr

Next, take stock of other leftovers, and get creative by utilizing them in a variety of wraps, salads and “dump” dishes (one-pot meals) for the first few days following the big event. When you’ve had your fill and cleared out the majority of the trimmings, turn to some creative dishes that can breathe new life into the last of the meat.

Try a quick soup, for example, by mixing a few cups of diced turkey with chicken broth, noodles and your favorite vegetables. Sprinkle chopped turkey on salads for a healthy lunch that packs a protein punch. Use shredded turkey in quesadillas, burritos, enchiladas, fajitas and tacos to spice up a weeknight dinner. Or add turkey bits to pot pies, casseroles and pasta dishes for a fresh twist on classic comfort foods.

Need more ideas? EatTurkey.com has a list of the “Top 10 Ways to Use Leftover Turkey,” including dishes such as Thai Grilled Pizza, Creamy Creole Turkey Bake and the ever-popular Turkey, Mandarin and Poppy Seed Salad.

Source: Fitday

Source: Fitday

Last but not least, save the bones. If you’re not going to make use of them within a week or so, wrap and store the carcass in your freezer for up to six months. Next time you get a turkey hankering, plop it in a big pot of water with a mix of vegetables and herbs, and in no time at all you’ll have a simple stock for soups, stews and gravies (try this recipe from Martha Stewart).

Now, that’s a gift that keeps on giving all season.

What are your favorite ways to make the most of Thanksgiving leftovers?

Get a jump on Black Friday with Zensah’s compression sock sale

b2c-black-friday-preview

Is anyone else boycotting the Thanksgiving-night store openings? I’d much rather curl up at home with friends and family, relaxing in the warm glow of a roaring fire my computer.

There are some great deal to be had, but thankfully they can be snagged  from the comfort of your own home.

I’m a big fan of compression gear for training, racing and recovery, so you can bet I’ll be hitting up this one.

Heard of any other good deals going on this weekend? Feel free to share in the comments below!