Proper Nutrition Leads to Olympic Level Results

Before I begin, I’d like to send my thoughts and prayers to all the people affected by the recent events at the Boston Marathon. This was senseless and tragic, especially at an event surrounded by so much hope, pride, and community support.




The other day I had to get an oil change, buuuuuut didn’t remember to bring anything to help pass the time. I can only look at an iPhone for so many hours before my eyes burn. I scanned the magazine table, and Score! A nutrition special volume of “Outsider” magazine, full of food ideas and nutrition tips from and for professional athletes. I’m no Olympian, but if I get the chance to learn about how they fuel up or slim down, you’d better believe I’m taking it because it must work. Obviously.


One article featured a nutritionist who works with athletes living at the Olympic Training Center in Colorado Springs. Apart from their training regimens, the most important thing athletes do here is learn how to eat properly to get the most out of their training. Even Olympians are human, and burning 2,000 calories during a workout doesn’t make it okay to finally splurge on that bacon burger with donuts as buns.....whaaaat? Anyway, the article’s author condensed what he learned at the Training Center into simple pointers we can all use.


I won’t list all of the points here (because it’s a REALLY interesting article and you should read it), but I will mention those that seemed most beneficial to us non-Olympic level athletes. One: find out if you have any sort of vitamin or mineral deficiency and fix it. For example, deficiencies in Iron and Vitamin D are very common and can be responsible for symptoms like fatigue and muscle inflammation. Two: whole foods (not the store) are the best sources of nutrients. Don’t be afraid to do a little research before running to Trader Joe’s to buy a supplement. Three: try not to make any food your enemy. Eating out, alcohol, appetizers, and desserts are going to be part of the rest of our lives, so we might as well get cozy with that fact and work on maintaining a balance.


This is an awesome article.

Do yourself a favor: http://www.outsideonline.com/fitness/nutrition/The-Secret-Food-of-Athletes.html 


Happy reading!


Katie

Where are our Priorities At?

As you all know I do not like to touch on political/societal issues as I really want to keep this blog focused on life and living it the best with the most fulfillment that we all can.

I just read a story that made me want to vomit and I felt compelled to share it all.

I will include a link to the article below, but I have to warn you, it is hard to read.  I will provide a brief summary for those of you who do not think you can stomach the full article.

Essentially this Dr. named Kermit Gosnell has been operating an abortion clinic in Pennsylvania since 1979.  Pennsylvania law prohibits abortions past 24 weeks.  Dr. Gosnell's practice focused on performing illegal abortions, ones past the 24 week mark. 

The way he performed these abortions was that he would give the women medication to induce labor.  Once the baby was born he would cut their spinal cords in half with scissors. 

His primary clientele were women who were very poor and often minorities.

It is believed that he performed 100's of abortions this way.  At least two women died while being treated at his clinic.

His staff was untrained.  He had a 15 year old high school student performing work that only a licensed medical professional with years of training should do.

Many women who came to his clinic were infected with diseases from Dr. Gosnell reusing unsanitary equipment.

The list of atrocities goes on and on

If you would like to read the entire article I read, click here.  Again I must warn you it is very very hard to read.

Throughout all this going on for the last 30+ years, reports were filed, complaints were made, and yet nothing was done to shut this down!  Dr. Gosnell should have been in jail years ago, yet he was allowed to continue on doing what he was doing, and nothing was done!

Why?

My next question, how come we have not heard about this?  Why is this story not national news?  Why does our National Media put a higher weight on where Jay - Z and Beyonce choose to go on vacation than alerting the public that there are Dr. Gosnell's out there doing horrible things and encouraging us all to be vigilant?

My final question, what is our responsibility?  If the media is an industry and it supposedly gives us, the consumers, more of what we want to be informed about, does that mean we as a society have become so disconnected that Jay Z's vacation and the fight at the Dodgers baseball game has become so important to us that it allows the Dr. Gosnell's of the world to operate free from the public eye?

 Does it mean that we are failing in not putting enough pressure on our political leaders to stop bickering and focus on holding agencies accountable that should be put in place to stop the Dr. Gosnell's?  It seems with each passing day we become more ok with the fact that politicians fabricate, twist, embellish, and just plain out lie about the truth.  These are the people that represent us and we as a society are ok with that?

What can we as a society do to change to help ensure a case like Dr. Gosnell's never happens again? ( I guess I had one more question ;) )

I believe that we need to all step back and acknowledge the  power that each and every one of us posses - the power to change - the power to do good.

We posses weapons of change that we did not several years ago, mainly social media.  We live in a world where an unknown can become a household name over night after their video goes viral on Youtube.  We make this happen by passing on information, we have the power to spread information.  With this power, we can make hero's, we can right wrong's, and we can bring about change.

What ways can we use the power of social media to better hold ourselves, our elected leaders, and our media outlets accountable? 

How can we better be the change we wish to see in the world?

I would love to hear your thoughts, please share below.

Note this is a very sensitive topic please be respectful of everyone's thoughts and feelings.

Carpe Diem,

Jesse

Feel the Burn (out)

Feel the Burn(out)

This week started out rough. I’m fairly certain I overdid it on the physical activity over the past weekend. Between a Saturday morning circuit class, running around like a mad woman during a two hour soccer game the same day, and then attempting a training run the next morning that I had to cut short, I was totally spent. I was excited about all this planned activity, thinking how great it was to be burning all these calories, but not thinking about how it would affect my body, mind, and ability to get through the rest of the week.

I took Monday off, but Tuesday morning was the first time in for as long as I can remember that I didn’t have fun working out with my regular group. I know rest is important, but I’m starting to realize how much, and hopefully you know or can learn too. I still struggle with the “feeling guilty for taking a day off” thing, but how bummed would I be if I got a serious injury that put me out for a month, or six? I’d be super miserable, and would probably take to hibernating.


Proper rest and recovery days require a bit more effort than sitting on the couch eating peanut butter from a jar. I’m not an expert, but I know when I use my foam roller it makes a world of difference in my level of soreness and recovery time. Same with staying hydrated, stretching, icing and heating, and low impact activity like hiking or pilates during your down time. You want to feel fresh and excited to work out again, not dread it because you also gave your diet a day off and binged on pizza.

Here is a great article I found by Jeff Kuhler that breaks down proper recovery technique very simply.

http://breakingmuscle.com/mobility-recovery/7-essential-elements-rest-and-recovery#.UVSIZu_HI78.email 


This stuff works and you’ll be physically and mentally stronger because of it.


Happy Reading!

Katie

Perspective: Life Lessons Learned in a Hospital Waiting Room

Hi Everyone,

I appologize for my absence from blogging, I have been spending a lot of time getting my business organized so I can deliver more and better content to you all.  I hope everyone has been enjoying Katie's awesome blogs she has been putting up.

Has anyone tried her Cauliflower dish yet?

I had an experience the other day that I really wanted to share with you all as I think it serves as a powerful reminder that we all have so much to be grateful for.

On Tuesday I was at the doctors office having a consultation for an ongoing problem I have been having.  I was feeling pretty bummed out.  I have been dealing with this issue since September of last year.  I have followed all recommendations, tried a variety of different treatments, changed my diet, visualized it healing, willed it away, and yet... it lingers.

This lingering problem leaves me in a fair amount of pain and discomfort throughout the day.  Furthermore the medication for it is horrible.  I take it and I instantly get a headache and feel like I am going to pass out.  The headaches last for several hours and often times reach a migraine level of intensity.

What is worse than the pain is the way it has been affecting my lifestyle.  Travel has been very hard as has been doing many of the outdoors and social things I really enjoy doing (hence the reason you all have not been seeing as many pictures from me as usual).  I have been avoiding surgery because I have read one to many horror stories on the internet of worst case scenarios that happen during the operation.  Usually I don't buy into this kind of stuff, but I still experience daily complications/pain from the hernia surgery I had almost two years ago.  Plus, the simple fact, that I just don't want to have surgery! Sooo needless to say I get a little to paranoid about these things.

That's my story.  Through this all I feel like I have kept a pretty great attitude about it.  My friends and I have had quite a few good laughs about it.  More importantly, while it has affected some of the things I enjoy doing, it has given me more time to focus on other things I really enjoy doing.

I think this is so crucial when we encounter obstacles in life.  Don't focus on what you are having to give up.  If you do, it will consume you.  Instead focus on what opportunities you will now have more time for.  Put your love, your energy, your passion into those things, they will help you get through the tough spots.

Anyways, back to my consultation on Tuesday.  So I am sitting there in the waiting room, trying to reassure myself that I really have tried everything, and that surgery is the best decision moving forward.  While I am sitting there I am also having a little pity party that was attended by such phrases as, "this sucks," "I am to young for this crap," "not another surgery," "I don't understand I am so healthy," blah blah blah, etc, etc, etc...

Right as I am at the apex of my feeling like a victim, a doctor walks out with a man who had been sitting quietly in the chair next to me 20 minutes earlier.  The doctor starts talking to the man's wife saying something about how one piece wouldn't fit inside of another or something like that.

Then I heard a noise.

Then another noise.

There was this beep, then a garbled computer sounding noise.

I looked up and immediately felt shammed by my little pity party.  Here was this man, probably in his early 50's who had a trachea box in his throat.  He could not talk, he could only communicate by pushing a button that would then make a noise that alerted people to let them know that he understood.

I can talk, I can sing (kind of), I can communicate, I can use my words to express myself.  More than that, after my operation, barring an internet horror story occurrence, I should be feeling better within a few weeks.  This guy, who knows how long, if ever?

I was reminded of the words my Dad had told me and that I have shared with all of you before: "We never have to look to far to see someone who has it worse than us."

It is true, we never do.  I, you, we all, have so much to be grateful for.  If we all would spend more time focusing on that instead of the not so wonderful stuff, I am convinced the world would be a happier, healthier place.

I went into my appointment with the doctor with an improved attitude.  Surgery is scheduled for this coming Tuesday in the early am.  It is the next step for me, more importantly, I believe it is the right step.  :)

Spend some time today reminding yourself of all the great things in your life.  Take a few moments to focus on all the wonderful opportunities in front of you.  :)

Carpe Diem,

Jesse

Healthy Recipe

Healthy Recipe!!

Some of my absolute favorite things to read online are cooking blogs. There are a ridiculous amount, specializing in recipes for vegans, vegetarians, paleo and gluten- free dieters, and people not on ANY sort of diet. These blogs are awesome tools now that we are becoming more educated and concerned about what foods go into our bodies. Food blogs make it easier to find healthier alternatives for our favorite comfort foods: carbs, sugar, and cheesy goodness.

It can be super overwhelming if you are just starting out on the road to healthier eating. Sometimes, these alternative recipes and ingredients seem complicated, iffy or just plain gross (meatless meat? Um, no thank you). I’ve found that an excellent place to start is Pinterest, or the website www.Tastespotting.com. Simply type an ingredient and a keyword like “healthy” or “vegetarian” into the search bar, and a plethora of pictures will come up. Click on a pic that looks good to you! We eat with our eyes first: :)

I recently made Cauliflower Fried Rice from the blog “Deliciously Organic” by Carrie Vitt. This recipe can be 100% vegetarian and is starchy carb free. That’s right, NO rice! By vigorously chopping cauliflower into rice sized bits (chop until your arms fall off), or going the easy route with a food processor, you can create a dish that is SERIOUSLY tasty. I left out a few ingredients like sherry and bay seasoning because I didn’t have them, and didn’t buy them because I know I won’t use them regularly. Here is my (really easy) adaptation:

What you need:

Cauliflower – 1 or 2 heads. Use fresh.
Peas and chopped carrots – About 2 cups. I used a frozen mix from Trader Joes.
Coconut Oil – 2 tbsp for cooking the veggies. I recommend coconut for flavor, but olive or grape oils work just fine.
Eggs – 2 or 3. Can be left out, but makes the recipe more closely resemble fried rice.
Green Onion – 1 handful chopped. Also called scallion, use fresh.
Tamari Sauce – 4 tbsp, divided. Found with the soy sauces, says “Tamari” on the front. Low sodium soy works too.
Chicken – I left out. Use about 1 ½ cups chopped if you prefer it in your dish, or to add more protein than the egg.
Salt and pepper - For taste. You don’t need much salt because the Tamari is salty on its own.

Prep: I like to have everything ready before I begin to speed up the process.
Chop cauliflower into rice sized bits.
Cook Trader Joe’s frozen veggies according to package instructions, or steam your fresh veggies until soft, drain.
Chop green onion (scallion)
If using chicken, cook in a pan with a bit of oil, salt, and pepper. Once cooked through, chop and set aside.

Cook: This is a one pan meal. Choose a big one.

1. Heat your pan over medium-high heat. Place oil in the pan and wait for it to melt (coconut) or heat up
2. Put chopped cauliflower in the pan, along with 2 tbsp of Tamari or soy
3. Stir until all cauliflower is coated with oil and Tamari, hot, slightly softened and lightly fried
4. Make a well in the middle of the cauliflower and crack all eggs in the well. Stir eggs until scrambled.
5. Mix scrambled egg into the cauliflower, then add your veggies and onions (and chicken). Stir.
6. Add additional 2 tbsp Tamari or soy, salt, and pepper, stir until all ingredients are hot and coated.
7. Enjoy!!

 

Best,

Katie

What makes you happy

An Idea and a Book



Jesse writes a lot about why finding what makes you happy is a cornerstone of building a good life. When you’re happy with yourself or certain aspects of your life, decision making becomes easier, you have more fun, you are more social, and more eager to take on new challenges (these ideas comes from observation and personal experience). But, are some things we THINK will lead to happiness, e.g., more money, having more fun, a body like hers... really the way to make it happen?


I recently met with a well traveled friend who told me about her experience trekking in Nepal. Nepal was awesome and eye-opening she said. Eye-opening because of how poor the country is, but also because the Nepalese people she met were all SO happy and kind, even though they have nothing. This stuck, and I did a quick inventory of my life in the present. I’m sitting in a sunny cafe, eating my $15 meal with friends, feeling great post-workout. What was I just complaining about an hour ago?


More to the point, I think some of us might be measuring our happiness against ideas, activities, and people that only offer a fleeting sense of the real thing. My Dad gave me great book by Dennis Prager called Happiness is a Serious Problem that explains just this. I’m not gung-ho on self-help books (I find most too repetitive and preachy), but this one is definitely worth a look. Prager talks about how happiness is a process we are obligated to work at. The “problem” is how we go about finding happiness in unhealthy and ineffective ways. He breaks down life into categories like work, fun, relationships, and family, and explains exactly what behaviors cause dissatisfaction in those areas and how we can change them. Being aware of and evaluating when these behaviors occur and why they do can help achieve happiness that will last.

If you’ve got the curiosity to pick up this book, I’ll make it easy for ya:

http://www.amazon.com/Happiness-Is-Serious-Problem-Nature/dp/0060987359/ref=sr_1_1?ie=UTF8&qid=1363233686&sr=8-1&keywords=happiness+is+a+serious+problem


Has anyone read this, and what did you think?


All my best,

Katie

Cross Fit vs. Bar Method

This is a great read from our guest blogger Katie Rudolph and explains two of the very popular exercise phenomena going on right now

CrossFit vs. Bar Method

After a workout I like to feel totally fatigued and sweaty….. like I just sweat out every ounce of my dinner from the night before. Maybe you prefer to feel loosened and refreshed? Whatever keeps you feeling fit and confident is the best route for you.

Lucky for us, exercise has crossed over into consumer culture territory and a multitude of “branded” workout regimens exist for our insatiable need for options. Some have their own aptly named facilities (how convenient!). CrossFit, Barre, Dailey Method, and P90X are all popular examples of such regimens. I’d like to explain a few for those who are curious.

I haven’t tried CrossFit, but have friends and family that are devotees and certified CrossFit trainers. My current exercise program is similar in that it’s high intensity, high repetition, and pushes you to anaerobic state (expelling EVERY ounce of energy possible). CrossFit was founded in 2000 and is actually a franchise, so the “CrossFit” name, certification program, and daily workouts can be purchased by trainers and gym owners. The workouts, or WOD’s (Workouts of the Day), can include a warm up, movement practice, the WOD, and a cool down. The WOD segment consists of intense movements with high repetition, meant to be performed as quickly as possible to completely exhaust the muscles being used. The movements are also meant to be functional, to help you move better in everyday life.

I have tried the Bar Method workout, and it’s a killer workout if you do it right. The Bar Method focuses on sculpting and reshaping muscles by alternating smaller, isolated movements with deep stretching. The original “Bar” workout was created by a ballet dancer who wished to combine her dance training with therapeutic movement meant to elongate and strengthen muscle with minimal impact on joints. Workouts are one hour long, and each muscle group in the body is worked during that time. The only weight used is your own body weight, and exercises are performed in the seated position or while standing at the ballet barre. You really have to pay attention to your body’s positioning and be aware of what each muscle is doing, even if you’re not using it directly.

One thing I’ve learned over years of working out at various intensities and with various trainers, is that there is no one-size-fits-all workout. Just because Johnny over there can run 3 miles once a week and still look awesome while eating Egg McMuffins daily doesn’t mean you can too. So naturally I’m curious, what sort of workout has gotten you the results you want?  Please share below.

Best,

Katie