July 17, 2013

Nike Women’s Marathon SF: Week 2 training recap

Let’s call this one the “PDX edition.” 🙂

Remember how I talked about experimenting with mid-run fuel? Well, I’m pretty sure VooDoo Doughnuts and Stumptown Coffee don’t count, but ‘when in Rome,’ right?! Besides, I got up super early to get my workout in and beat the pre-work lines at these two hot spots, so I figured I deserved a treat (or, um, two).

Now THIS is what I call carb-loading!

Here’s what the schedule looked like for Week 2:

Tempo run – 5 mi
Track workout – 4 x 1200s
Long run – 12 mi

Tuesday’s tempo run was a 5-miler around the Portland waterfront, which was nice and close to our hotel. I got off to a speedy start (no doubt due to the caffeine/sugar rush) before my pace slowed significantly about three miles in. Lesson learned!

Why, good morning, Portland – well worth the 6am wake-up call

Thursday’s track workout was, well, track-less…so I improvised by mapping out a 1200m stretch along the river and running it back and forth four times. The morning was gorgeous, and whatever the route lacked in accuracy it more than made up for in terms of scenery, so I couldn’t complain.

A stretch of my makeshift “track” along the river.

And, of course, I made sure to get in some more good “carb-loading” at dinner that night (sensing a theme here?). Hey, one of the first rules of training is to reward yourself for all that hard work, right?!

Good weather, good friends, good beer…what more can you ask for?

By the time Saturday’s 12-miler rolled around, we were back home. And rather than mapping out a whole new route, I decided to just tack on an extra two miles to last week’s 10-mile route, which took us over the Golden Gate Bridge.

Not only was the weather more cooperative this week, but I had some great company in the form of my hubby, Ben, and a friend of ours, Kevin. They kept me on my toes pace-wise, and our conversation made the miles fly by.

Never underestimate the power of good running buddies!

Plus, we got to take in some more fun sights that way – especially since the America’s Cup races are now taking place in the San Francisco Bay. These guys were really flying out there (the picture just doesn’t do it justice); the new AC45 catamaran, for example, hit speeds in excess of 20 knots, right out of the box, when it debuted earlier this year.

America’s Cup boats racing with Alcratraz in the background.

The one mid-run hiccup was when my GPS watch decided to stop working around mile 8.4. I didn’t notice for about 10-15 minutes, though, so by the time I was able to stop and re-set it, we had to guesstimate the remaining distance. It’s a bummer because we weren’t able to find out our average pace for the whole run, but if that’s was the biggest challenge of the day, I’ll take it.

Onward to week three!

Posted in marathon, Nike Women's Marathon, Portland, Running, San Francisco, Training
2 Comments

July 15, 2013

‘Veg’ out this summer with seasonal produce

Photo credit: SeriousEats.com

I have neither space large enough nor thumbs green enough for a home garden, so thank goodness we have some pretty amazing farmers’ markets here in the Bay Area.

On my shopping list? A few warm-weather vegetables that are available in abundance right now (not to mention they make a super-healthy addition to summertime meals).

Read on for fun facts and quick recipes for five of my favorites:

Photo credit: JamesBeard.org

Corn

Averaging 84 calories per ear, corn contains vitamin A, folate, fiber and antioxidants.

Look for husks that have an even green color, silks that are a pale golden tone and plump kernels that ooze a milky juice when popped, which means the ear is fresh.

Corn is also super-convenient because it comes pre-packaged for grilling! Simply remove the silks, brush a little butter on the kernels and pull the husks back up before tossing on a preheated grill for about 15 minutes, turning regularly.

Photo credit: JustAGlimpse

Cucumbers

There’s truth in the saying “Cool as a cucumber;” did you know that the inside of this potassium-packed vegetable can actually be up to 20 degrees cooler than the air in which it sits?

As a general rule, the smaller the cucumber, the smaller the seeds, and look for one that is firm, straight and blemish-free.

For a sweet and sour treat, try slicing two cucumbers thinly and mixing with one-quarter cup of rice vinegar, one teaspoon sugar and one quarter teaspoon salt, plus two tablespoons toasted sesame seeds.

Photo credit: LiveStrong.com

Green Beans

Crunchy, flavorful and a rich source of fiber, green beans boast important nutrients such as vitamins A, B6 and C – not to mention a healthy dose of minerals like iron, calcium and magnesium.

Choose crisp, well-formed beans that have smooth skin because a woody or tough appearance with discolored brown spots is usually a sign they are not fresh.

For an elegant side dish, combine a pound of blanched beans with two tablespoons olive oil and one-third cup each of crumbled blue cheese and crushed walnuts.

Photo credit: StraightFromtheFarm.net

Sweet Peppers

Lacking the hotness for which some of their family members are known, sweet (or “bell”) peppers contain small levels of the healthy alkaloid compound capsaicin, which may have anti-bacterial, anti-carcinogenic, analgesic and anti-diabetic properties.

Go for a firm pepper that’s vibrant in color and free of surface punctures, bruises or shriveled stems.

Roasted peppers are a quick fix that will allow you to add exquisite flavor to a variety of dishes; simply quarter peppers, removing seeds and membranes before roasting in a 500-degree oven until the skin blisters and turns black (peel off skin when cool).

Photo credit: ehow.com

Tomatoes

Although technically a fruit, the tomato is used most often as a vegetable for cooking purposes. Lycopene, a much talked-about antioxidant present in tomatoes, has been known to neutralize free radicals in the body and cut the risk of some cancers.

When buying, focus on choosing a specimen that feels heavy for its size and smells deliciously earthy. And whatever you do, don’t refrigerate tomatoes when you get them home; you’ll run the risk of turning them mushy or mealy in temperatures cooler than 50 degrees.

For a delicious side dish, halve tomatoes and top with a mixture of one quarter cup grated Parmesan, one teaspoon fresh oregano, plus salt and pepper, to taste. Drizzle with olive oil and bake for about 15 minutes – or until tender – in a 450-degree oven.

If you want to eat more local veggies this summer, a good place to start is the Natural Resources Defense Council’s “Smarter Living: Eat Local” site here, which includes information about markets around the country as well as which produce is currently in season around the U.S.

Posted in Diet, Healthy Eating, Healthy Habits, Nutrition, Recipes, Summer
3 Comments

July 13, 2013

Walking incline treadmill workout

For those of you who love to mix it up on cross-training days (which are very important, by the way, for giving your body a chance to recover from the pounding of high-impact activities), I wanted to share a great walking incline treadmill workout.

But beware – even though the pace is slow, this is a real bum-buster of a workout thanks to the steep angles at which you’ll be hiking!

Starting off, you may need to hold onto the treadmill handles at the higher inclines. As your body acclimates, however, try to do the whole thing hands-free. By swinging your arms, you’ll elevate your heart rate for an extra kick of cardio.

Give it a try, and tell me what you think!

Posted in Training, Walking, Workouts
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July 11, 2013

Sweeten your summer with seasonal fruit

Photo credit: Culinate.com

One of my favorite summer pastimes is indulging in the abundance of fruit. There’s just no better way to celebrate the flavors of the season than to feast upon the (literal) fruits of your local farmer’s labor.

Below are five must-haves for summer munching. Whether you cook ’em, bake ’em, grill ’em or simply devour them as-is, this tasty produce is at its peak and ripe for the picking, so enjoy!

1. Apricots, Plums & Pluots

Stone fruits signal the official arrival of summer. Branch out from the traditional apricots and plums with the pluot, a plum-apricot hybrid that’s super sweet and tasty. One cup of sliced stone fruit has about one quarter of your daily vitamin C, which helps the body form collagen – the main protein in connective tissue – in bones, cartilage, muscle and blood vessels.

When selecting stone fruit, look for plump, firm skin that is unbroken and free of blemishes. Ripen at room temperature and then refrigerate or eat immediately for a delicious snack.

Or for an easy complement to grilled pork or lamb chops, simply cut the fruit in half (removing the pit) before brushing with equal parts honey and Dijon mustard and grilling until browned on both sides.

Photo credit: AskMen.com

2. Berries

Versatile and popular, strawberries, blueberries and raspberries – not to mention the more exotic boysenberries and olallieberries – can be eaten as picked or require very little effort to prepare.

Not only are they packed with vitamins and nutrients, but a diet rich in colorful berries may help reduce your risk of several types of cancer, thanks to their phytochemicals and flavonoids.

Choose ripe, vibrant-looking berries that are firm with no mushy spots or mold.

For a healthy summer dessert topper, puree two cups of berries in a food processor with two tablespoons each of blackberry brandy and orange juice, plus three tablespoons honey. Strain through a sieve to remove seeds, and just before serving over frozen yogurt or angel food cake, mix the sauce with one cup of fresh berries.

Photo credit: BBCGoodFood.com

3. Figs

I first tried fresh figs a few years back while traveling in Italy and immediately fell in love with them – so much so that I ended up dragging my unsuspecting husband through several fruit market detours there to get my fix. Since they’re so delicate and perishable, fresh figs are something of a rarity here in the States.

If you do happen to stumble upon them, keep two things in mind: 1) Buy without hesitation (trust me!), and 2) Avoid specimens that are shrunken, oozing from splits, leaking milky liquid from the stem or generally overly-squishy.

For an appetizer (or dessert) fit for any foodie, try quartering fresh figs just down to the base before filling with blue cheese crumbles and drizzling with local honey.

Photo credit: TheKitchn.com

4. Melons

Summer picnics would not be complete without big, juicy watermelons. Whether tossed in a fruit salad, chomped on as thick slices or scooped directly from their makeshift rind bowl, it’s delicious, refreshing and hydrating. The same goes for cantaloupes and honeydew, which are all satisfying, nutrient-dense and low in calories.

When perusing fruit at the market, keep in mind that ripe watermelon has a hollow sound when knocked on, and cantaloupes and honeydew should have a strong, sweet aroma in the top part, along with a bottom that’s elastic to the touch.

Make a simple, yet sophisticated, dessert by de-rinding and cubing or balling melon before tossing with a half cup of chopped fresh mint and drizzling with local honey.

Photo credit: Boldsky.com

5. Peaches & Nectarines

Originally native to China, peaches come in both white and yellow varieties, with the white flesh having a lower acidity level. On average, nectarines (with recessively-smooth skin) tend to run smaller and sweeter, but both are wonderful for snacking.

Pick fruit that has a good all-over color and is neither too hard nor too soft, but go more on smell – the more your mouth waters from the sweet aroma, the better the fruit will be.

Kick your brunch up a notch with this fun drink: Add two peaches, two nectarines and one mango (all sans skins and pits) in a blender and pour in enough of your favorite fizzy mixer (ginger ale, tonic water, sparkling mineral water, etc.) to just cover the fruit before blending until smooth. Slowly add more mixer until you get your preferred consistency, garnishing with fresh mint and a floater of champagne.

To load up on fresh fruit at your local farmer’s market, visit the Natural Resources Defense Council’s “Smarter Living: Eat Local” site here to find information about markets around the country, as well as which produce is currently in season around the U.S.

Posted in Healthy Eating, Nutrition, Recipes, Summer
2 Comments

July 9, 2013

Nike Women’s Marathon SF: Week 1 training recap

One week down, 15 to go!

In line with my “older and wiser” training approach, I’m following this “Less is More” marathon plan from the folks at the Furman Institute of Running and Scientific Training (FIRST). Their train-less-run-faster claim is actually backed by the experiences of real runners who followed the program and got results (myself included, having PR’d in my last half marathon using the program).

Here’s what the schedule looked like for Week 1:

Tempo run – 3 mi
Track workout – 8 x 400s
Long run – 10 mi

I knocked out the Tuesday tempo run with a quick jog around the neighborhood after work, but Thursday’s track workout posed more of a challenge. Tracks, while plentiful out in the ‘burbs, are few and far between here in the city.

The closest option open to the public is Kezar Stadium at Golden Gate Park (former home of the 49er’s), so my husband, a friend and I decided to venture out for an early workout on the 4th of July. We got off to a bit of a rocky start by having to scale a fence to get in, but then we had a blast doing our laps alongside people practicing their sprints, hurdles, long jumps and relay team hand-offs.

Post-track workout soaked tee. So much for sweat wicking!

Saturday’s long run took us around the Presidio and across the Golden Gate Bridge. I’m sure that dodging tourists threw us off a tad from our goal pace, but the views are always a welcome mid-run distraction. And as you can see in the pictures, the weather wasn’t cooperating; it was super cloudy, windy and cold!

View of the Golden Gate Bridge toward Marin

View of the Golden Gate Bridge looking toward Marin

Looking back at San Francisco from the Golden Gate Bridge

Now that weekend runs are getting longer, I’m starting to experiment with mid-run fuel, too. Heard about hitting ‘the wall?’ Well, I’d prefer to avoid it altogether by making sure my glycogen stores are topped off.

For a quick energy boost, energy chews are the way to go because they’re easy to carry and easy to digest. The general rule of thumb is to take in about 100 calories after an hour of running, and then another 100 calories every 40-45 minutes after that, but I tweak it based on individual workout duration and intensity.

I’m partial to Sharkies (love the watermelon flavor, but they come in a range of fruity options!), which are electrolyte-spiked chews made from organic and vegan ingredients. One package is 140 calories and provides 110 mg of sodium, 30 mg of potassium and 17 g of sugar.

Essential energy for those long runs!

Sharkies were created by a triathlete (so you know they work), but the best part is that they’re free of high fructose corn syrup, which means they won’t hit my sensitive stomach like a ton of bricks as I’m running. Aside from being a little sticky on my teeth, they’ve been working well (and have gotten glowing reviews from my running buddy crew, too).

Stash a pouch in your belt (or in my case, sports bra), and you’re good to go!

They even come in cute shark shapes 🙂

Posted in marathon, Nike Women's Marathon, Running, San Francisco, Training
5 Comments

July 7, 2013

Wok this way: Seven-veggie stir fry

Cook with a wok, and not only will you have a healthy, vegetable-dense dinner on the table in minutes, but kitchen clean-up will also be a breeze.

The first step on your way to the wonderful world of wok cooking? Pay a visit to Tane Chan, owner of The Wok Shop in San Francisco’s Chinatown.

The Wok Shop is not only known as the best store in the country for woks, but Chan just so happens to be the authority on Chinese cookware. In fact, she’s been selling woks for more than 35 years and takes great care in matching each customer with the perfect pan for his/her needs.

Step two? Find a wok-friendly recipe and start experimenting. Below is a deliciously-simple stir-fry to get you started!

Seven-Veggie Stir Fry

Ingredients:

4 boneless, skinless chicken breasts, cubed
3 Tbsp corn starch
3 Tbsp peanut or canola oil, divided
1/4 cup soy sauce
2 Tbsp mirin
2 Tbsp sweet chili sauce
1/4 tsp garlic powder
1 medium yellow or red onion, diced
2 bell peppers (one red, one yellow), sliced thinly
1/2 head broccoli, broken into small florets
1 cup pea pods
3 carrots, peeled and sliced
1/2 head cauliflower, broken into small florets
3 stalks celery, thinly sliced

Directions:

Place cubed, raw chicken in a resealable plastic bag with corn starch and toss to coat
Heat a large wok before coating with 2 tablespoons oil (you’ll know it’s ready when you flick a drop of water on the surface and it evaporates)
Add chicken, stirring with paddle until no longer pink, about 3-5 minutes
Add veggies, stirring constantly while pouring in remaining oil, plus soy sauce, mirin, sweet chili sauce and garlic powder
Cover for 4-5 minutes to cook vegetables until crisp-tender
Continue to cook uncovered for another 2-3 minutes before removing from heat
Serve alone or atop a bed of steamed brown or white rice

A few helpful hints:

Prepare veggies ahead of time to make quick work of this easy weeknight meal (we made extra for multiple nights).

Don’t forget to season your wok to create a non-stick finish that will add extra flavor as well as protect it.

And there you have it…there’s simply no better fun, fast (and yummy) way to get food on the table. Happy wokking!

Posted in Healthy Eating, Meals, Nutrition, Recipes
2 Comments

July 5, 2013

Body after baby: Real moms weigh in on what worked

Photo credit: HappyBabyWorkout.com

Regardless of how quickly you initially bounce back after having a baby (thanks, in part, to breastfeeding and other post-delivery hormonal shifts that boost metabolism), there’s usually an inevitable plateau of ‘won’t-budge’ pounds with which you’ll have to contend.

But let’s get one thing straight: We’re promoting being healthy, feeling good about yourself and instilling good habits, rather than perpetuating some unattainable, unrealistic standard here.

I recently provided a few tips on the topic, but as many moms know, there are no hard and fast rules when it comes to reclaiming your pre-baby body. So why not ask the experts themselves?

Here are a few strategies for success that helped these fit-minded moms get back in the saddle.

Lindsey, mother of two, in Oregon:

First, I ate a balanced breakfast to ward off the temptation to mindlessly graze on my children’s goldfish. Second, just get moving! I did Stroller Strides, and the incorporation of intervals, cardio and resistance training all while sweating it out with other moms was awesome. Finally, don’t feel guilty for cutting a chunk out of your busy and hectic day to focus on your own health and happiness.

Aleksandra, mother of one, in Michigan:

Initially after I had my son, I allowed myself the time to adjust to a new role and didn’t worry about my body or weight. Once I had a good handle on my new life, I began meal planning to take the stress out of what to eat. It keeps me eating well even when I can’t squeeze a workout in, and it got me back to my pre-pregnancy weight fast. Our bodies can do amazing things with the right fuel!

Katie, mother of two, in Oregon:

I have two tips for getting your pre-baby body back: First, eat well and exercise (if possible) during your pregnancy. Swimming is a great cardiovascular work-out for later stages of pregnancy because it’s low-impact. Second, nursing has many health benefits for mom and baby, AND it burns a ton of calories!

Danielle, mother of two, in Hong Kong:

Having No. 2 and keeping up with both of them cuts down on your meals and keeps you on the run!

Crystal, mother of two, in Oregon:

With my first, I went on walk/jogs just about every day; the key is to have a good stroller. The second time around, we joined a gym, and I do barre and swim. In all honesty, though, the weight came off because my boys loved to nurse. Sucked it right out of me!

Claire, mother of three, in North Carolina:

Find something you love and make time to do it! Yoga is such an integral part of my life, and it’s providing so much benefit, I always make the time to practice. I can honestly say that beyond the way it’s transformed my body, yoga has helped me to become a better parent, spouse and friend. Whether an early morning class or late evening, I make it fit with my crazy family and work schedule. Hey, who couldn’t benefit from a little ‘namaste’ in their lives?!

Hilary, mother of one, in California:

If you’re a mom who exercises intensely and is used to mega-calorie-burning workouts, breastfeeding doesn’t compare. It does burn calories, so it’s a nice little addition, especially when you’re slowly getting back into shape. But, exercise and diet should still be considered important and necessary if a mother wants her “pre-baby” body to return.

Megan, mother of three, in Oregon:

I have two things that keep me on track: One, I always eat a protein-packed breakfast. I try to fuel myself before the kids get up or else I’m rushed and frazzled and don’t take the time to be intentional about food. And two, I play with the kids! We have dance parties, run around outside playing games, take tons of power walks and are just a really active family.

Cara, mother of one, in California:

The hardest thing about squeezing in exercise time post-baby is…the baby! You can’t just throw on your shoes and head out for a run on a whim anymore. I find it helpful to plan ahead and commit to specific fitness activities, whether it’s a stroller power walk with other moms or a mommy & baby yoga class. Having other new moms to do activities with is also great because you motivate each other to follow through with fitness dates, you can bond over your new life, and no one judges when your baby has a meltdown! Another tip is to look for classes that you can bring the baby to, such as yoga, pilates and Stroller Strides. It’s fun bonding time with your little one, and there’s no childcare excuse!

Hilary, mother of one, in Massachusetts:

I started Pure Barre around six months because I couldn’t do anything high impact while nursing. I joined a Baby Boot Camp class, too. My husband actually gave me the sessions as a Mother’s Day gift, and it was GREAT!

Melissa, mother of two, in Oregon:

Find a girlfriend and work out together. It keeps me accountable, and you get your girl time in, too. There is no way that I would wake up at 5:30 to go for a run if I didn’t have a girlfriend waiting to meet me!

Kelly, mother of three, in Michigan:

First and foremost, be patient. I use the same rule-of-thumb as I do for breakups: Getting over it can (and should) take at least 1.5 times the amount of time it took to get into it. Everyone’s different, and it takes time, so eat clean and keep working on it little by little, and you’ll get to where you want to be. I do think it’s important to note that even if you’re dedicated to your body, mental health and happiness are much more important than looking like you didn’t have a baby – especially when you’ve just brought a person into the world, and double especially when you are on your third or fourth month of not sleeping through a single night!

Liza, mother of three, in Oregon:

I take it slow and start out with some hilly walks around the area, and gradually work back into some runs. I love the workouts on TV On Demand, too! It’s easy because it’s in your house, and you can pause it if you need to change a dirty diaper 🙂

Thanks to all the lovely moms who contributed their two cents!

Posted in Exercise, Fitness, Health, Interview, Pregnancy, Reference
1 Comment

July 3, 2013

Nike Women’s Marathon SF: Ready or not, here I come!

Last Friday felt like Christmas morning with tens of thousands of us waiting in anticipation for the results of the 2013 Nike Women’s Marathon San Francisco random lottery draw.

Inspired, in part, by the tragic events at this year’s Boston Marathon, I had entered on a whim, thinking it would be cathartic way in which to show my support and solidarity by running for those who cannot.

And then, at 10:34 a.m., I saw this in my inbox:

Gulp.

My initial elation at the thought of being able to cross the finish line was followed quickly by a wave of anxiety: Only if I’m able to get to the starting line this time.

See, my brain loves running…but my body? Well, that can be an entirely different story.

Short distances never posed a problem during my high school track & field and cross country days. But whenever I decide to step up the distance, I seem to get schooled in the darker side of endurance running.

My first (and last) successful attempt at 26.2 miles was the Chicago Marathon in 2002. The goal was just to finish the race, and even with a few unplanned pit stops (thanks to a small bladder, plus a propensity for runner’s trots, ugh), I crossed the line in a respectable 4:27:13.

Fast forward a few years, add in an overzealous attempt for a personal record (PR) and a serious lack of stretching and cross training, and little did I know, I was creating my very own recipe for marathon disaster.

Sure, I came out of the training gate with a bang…but it all ended with a whimper a few weeks before what I hoped would be my second marathon in New York City. What started as a sharp pain in my hip culminated in a visit to the doctor’s office where I was told I could run the race, but in doing so, I’d most likely break my hip.

So I took some time off. To heal, yes (both physically and mentally), but also to get back to the drawing board about what it would take to again tackle the 26.2-mile monkey on my back.

Since then, I’ve developed a new-found appreciation for overall wellness, which includes complimentary (read: non-running) forms of fitness, better nutrition and a more balanced approach to training – and living, really.

So my plan this time around? Taking on 26.2…on my terms.

Training starts this week, so I invite you to follow along over the next four months or so as I embark on my journey back to the starting line.

Stay tuned for my training plan, the low-down on those long runs, experiments with nutrition and gear…and more!

Posted in Events, marathon, Nike Women's Marathon, Running, San Francisco, Training
7 Comments

July 1, 2013

Sweet and sour summer quinoa salad

It was love at first taste with this light and tangy salad at my local grocery store.

But paying $9.00 per pound for it from the self-serve section? That’s when I decided to take matters into my own hands.

After cooking, chopping and swapping some ingredients, I’m pretty pleased with the result, which makes a delicious midsummer dinner or side dish to share.

Sweet & Sour Summer Quinoa Salad

Ingredients:

2 cups uncooked quinoa
1 green bell pepper, diced
2 mangoes, peeled, pitted and diced
1/2 red onion, diced
1 can black beans, rinsed
1 handful parsley, roughly chopped
1 cup dried cranberries
1/2 cup balsamic vinegar
Salt and pepper, to taste

Directions:

Cook quinoa according to directions on package, set aside
Prep veggies while cooked quinoa is cooling, combining bell pepper, mango, onion, beans, parsley and cranberries in a large bowl
Add quinoa, then balsamic vinegar, salt and pepper, mixing to incorporate
Chill in refrigerator for a few hours (or overnight) before serving