Whew! I've spent the last week creating meal plans for days 2-14 of my "14 days no repeats"...I am publishing them here as breakfast options, lunch options, dinner options, and snack options! This weekend, I didn't follow my 14 days, no repeats too well. While exploring NYC, it is a little difficult to resist the lovely cheesecakes and sangria (I'll definitely have to post soon on "food and exercise on vacation!")...but that is for another day.
Here it is: My beautifully designed 10 days no repeats meal plan. (The other 4 days will be "on vacation" or "eating out" days)...stay tuned! Enjoy!
Schedule: Eat breakfast, lunch, dinner, and 2 snacks. Enjoy a treat after dinner with your discretionary Calories if you'd like! Be sure to drink plenty of water as well.
Breakfast options
1. 1 egg, pan fried with pam over 1 slice whle grain toast. Top with 1 ounce cheese and 1 sliced tomato. Eat with 1 cup fruit.
2. 1 packet oatmeal, 1 cup low fat milk, 1 Tbsp. walnuts, 1 banana.
3. 1 cup berries, 1 cup Kale, 1 cup light yogurt, 1/2 cup milk. Toss in blender, blend until smooth!
4. 1 cup cottage cheese, 1 cup fruit.
5. 2 whole grain pancakes (3-5 inches), 1/2 cup cottage cheese, 1/2 cup fruit.
6. frittatta with veggies, 1 cup fruit.
7. bagel topped with laughing cow cheese, fruit.
8. Tbsp. peanut butter, 1 scoop whey, 1 banana, 1 cup milk. Toss in blender. Blend until smooth.
9. 1 cup greek yogurt, 1 cup fruit, 1/4 cup granola.
10. egg white omelette (4 egg whites, 1 ounce cheese, 1/2 cup veggies), 1 cup fruit.
Lunch options
1. Asian chicken salad: 1 grilled chicken breast, 1/2 cup mandarin oranges, 2 Tbsp dried cranberries, 2 Tbsp almonds and 2 cups baby spinach topped with 2 Tbsp low fat sesame gnger dressing. Served with 1 whole grain roll.
2. 12 ounce Bowl low fat chili (either from a can or homemade) sprinkled with 1 ounce cheese and served with 1 serving corn chips.
3. Chicken or tuna salad plate: salad: (2 ounces chicken or tuna mixed with 1 Tbsp ight mayo, 2 tsp celery, 2 tsp onion, 1/4 cup red grapes cut in half....mix well in bowl)...spread salad mixture over bed of lettuce, 1 cup mixed fruit of choice (eg strawberries, blueberries, peaches).
4. egg salad sandwich: salad: (1 egg and 1 egg white, chopped and mixed with 1/4 cup low fat cottage cheese and 1 tsp. light mayo, salt and pepper to taste)...spread on 2 slices whole grain bread, lettuce, tomato, and onion. Serve with 1/2 cup raw veggies and a piece of fruit.
5. Hummus and cheese platter: 1/4 cup hummus, 2 cups raw veggies, 1 6" pita or 1 sering pita chips, 1 oz cheese cut in cubes, 1 cup cut up fruit. Lay out on a platter and enjoy!
6. The "Trifecta" (idea stolen from Earth Foods at UMass!): 3/4 cup black beans, 1 cup steamed kale, 3/4 cup brown rice. Top with low fat dressing or sauce (I prefer 2 Tbsp tahini dressing) and enjoy!
7. Tuna melt: tuna salad (1 can tuna, 1 Tbsp. light mayo, salt and pepper, dash of paprika). Place salad on slice of whole grain bread. Top with 2 slices tomato and 1 ounce cheese. Toast open faced in toaster ove. Cover with another slice of bread and enjoy! Serve with 1 cup of fruit and 1 cup of raw veggies.
8. 1 sweet potato (baked), 1 cup steamed veggies, 3 ounces chicken. Top with low fat dressings as desired.
9. Stuffed tomato: Scoop out inside of tomato (can use for pasta sauce, etc later)...stuff with chicken or tuna salad listed in lunch #3. Serve with 2 cups fruit salad.
10. Chop chop salad: 2 cups of romaine lettuce, 3/4 cup chickpeas, carrots, tomatoes, cucumbers, 1 ounce cheese, Tbsp. balsamic vinegar, Tbsp. olive oil.. Toss together, chop in to small pieces. Enjoy with some whole grain bread.
Dinner options
1. 4 ounces broiled salmon sprinkled with lemon, 1 baked potato with Tbsp. low fat sour cream, 1 cup steamed green beans.
2. Breakfast for dinner: 2 pancakes or waffles(whole grain), 2 links turkey sausage, 4 scrambled egg whites with green peppers, onion, tomato (2 Tbsp. each).
3. 3 ounce Turkey burger with lettuce and tomato and onion on a whole grain roll served with 2 cups garden salad with low fat dressing.
4. 3/4 cup pasta boiled. Cover with the following sauce: 1/2 cup diced tomatoes, 3/4 cup ground chicken or turkey, 1/4 onion, 1/4 pepper, tsp. garlic, tsp. parsley, salt and pepper to taste). To make sauce, first cook ground turkey, then add onions, mushrooms, peppers, and garlic. Sautee until soft. Last, add diced tomatoes, and add in some tomato puree for a smoother sauce. Let cook on low for 10-15 minutes. Serve with 1 cup spinach salad topped with Tbsp. walnuts, 2 Tbsp. cranberries, Tbsp. chopped onion tossed with 2 Tbsp. low fat balsamic vinegarette.
5. Taco night: 3 ounces chicken sauteed with 1/4 pepper, 1/4 onion, 1/4 cup corn, 1/4 cup black beans and spiced to taste with chilis, paprika, cilantro, salt, and pepper. Serve over 2 warm soft corn tortillas. Serve with sliced avocado, cheese, salsa, and low fat sour cream (2 Tbsp each).
6. pizza night! 1 individual Boboli (whole grain) pizza topped with 1/4 cup tomato sauce, 1/4 cup fresh basil leaves, 1.5 ounces fresh sliced mozzarella cheese. Sprinkled with pepper and garlic salt. Serve with 2 cups garden salad with low fat dressing.
7. Stir fry: cook 1 cup brown rice. Sautee 4 ounces chicken, 1/2 cup sno peas, 1/2 cup sliced carrots, 1/2 cup chinese cabbage in 1 Tbsp. sesame oil an 1 Tbsp. soy sauce. Top with tsp. sesame seeds and serve over rice.
8. Peanut noodles: cook rice noodles or bean thread noodles acording to package. Steam 1 cup broccoli. Sautee 4 ounces chicken, 1 Tbsp. peanut butter, 1 Tbsp. soy sauce, 1 Tbsp. coconut milk, and optional tsp. sugar in wok. Turn to low and add noodles and broccoli. Top with 1 Tbsp. peanuts. Let sit 5 minutes and serve!
9. Juevos Rancheros: Cook taco filling as described above (#5). Scramble 4 egg whites and add to mixture. Wrap in a whole grain or corn tortilla and enjoy! Serve with 2 Tbsp. salsa and 2 Tbsp. greek yogurt.
10. Baked corn flake breaded chicken (crush cornflakes. mix with salt, pepper, parsley, and put in bowl. crack 2 eggs. put in another bowl. Take strips of chicken, dip in egg mixture, then cornflake mixture. Spread on pan and bake at 425 degrees for 15-20 minutes). Serve with brown rice and blackened asparagus. To blacken asparagus, toss in oil, salt, and pepper, and place on sheet with chicken. Asparagus may be done before chicken. Check every 6 minutes fo desired "doneness".
Snack options
1. 1 apple, 1 100 Calorie pack of almonds.
2. 1 cup veggies, 2 Tbsp. ranch dip (light) or hummus.
3. 1 string cheese, 1 pear.
4. 1/4-1/2 cup trail mix
5. 16 ounces low fat milk
6. 1 plain yogurt with 2 Tbsp. walnuts and 2 Tbsp. raisins (opt. 1 Tbsp. honey)
7. banana smothered with 1 Tbsp. peanut butter
8. 1 slice whole grain bread topped with sliced tomato and 1/4 cup cottage cheese or 2 Tbsp. low fat cream cheese
9. 1 cup light raspberry yogurt with 1 cup fruit salad
10. last resort: balance bar or other bar or shake with 3+ grams fiber and 9+ grams protein and less than 250 Calories per serving
Monday, September 28, 2009
Monday, September 21, 2009
Day 1
Day 1 of fourteen. This is going to be a true challenge... Already, I almost packed myself the same lunch to take to work tomorrow! All in all, it was a pretty good day. I prepared relatively hassle free meals packed with nutrients.
breakfast:
8 oz coffee with 8 oz steamed skim milk
2 slices whole grain toast with 1 Tbsp peanut butter and 1 Tbsp low sugar jam
Lunch:
3 oz turkey, pesto, and cheese rollups (lay 3 oz turkey flat on cutting board. Spread with 1 Tbsp. pesto. top with 1 ounce mozzarella. Roll up turkey, and cut in to 4 pinwheels.)
2 cups greens with 2 tbsp tomatoes, carrots, and cucumber topped with 2 Tbsp balsamic vinegar
1 cup red grapes
Snack:
6 ounces light raspberry yogurt
1 apple
1 cup sugar snap peas
Dinner:
1 ounce almonds
2 ounces pan seared salmon seasoned with lemon, salt, and pepper
1/2 cup sauteed veggies (sumer squash, onion, tomato, spinach cooked in 1 Tbsp olive oil)
1.5 cups arborio rice seasoned with garlic and lemon
tea with 2 tsp skim milk and splenda
12 cups water throughout the day
Some key elements to today's menu:
1. I included complex carbs, protein, and fiber at each sitting. This helped me control cravings and feel full throughout the day.
2. I focused on vegetable oils for fat rather than animal sources. My meals were high in monounsaturated fat (olive oil and almonds) and omega 3 fatty acids (salmon). This will help me maintain cardiovascular health, and may also help protect against cancer, arthritis, and weight gain!
breakfast:
8 oz coffee with 8 oz steamed skim milk
2 slices whole grain toast with 1 Tbsp peanut butter and 1 Tbsp low sugar jam
Lunch:
3 oz turkey, pesto, and cheese rollups (lay 3 oz turkey flat on cutting board. Spread with 1 Tbsp. pesto. top with 1 ounce mozzarella. Roll up turkey, and cut in to 4 pinwheels.)
2 cups greens with 2 tbsp tomatoes, carrots, and cucumber topped with 2 Tbsp balsamic vinegar
1 cup red grapes
Snack:
6 ounces light raspberry yogurt
1 apple
1 cup sugar snap peas
Dinner:
1 ounce almonds
2 ounces pan seared salmon seasoned with lemon, salt, and pepper
1/2 cup sauteed veggies (sumer squash, onion, tomato, spinach cooked in 1 Tbsp olive oil)
1.5 cups arborio rice seasoned with garlic and lemon
tea with 2 tsp skim milk and splenda
12 cups water throughout the day
Some key elements to today's menu:
1. I included complex carbs, protein, and fiber at each sitting. This helped me control cravings and feel full throughout the day.
2. I focused on vegetable oils for fat rather than animal sources. My meals were high in monounsaturated fat (olive oil and almonds) and omega 3 fatty acids (salmon). This will help me maintain cardiovascular health, and may also help protect against cancer, arthritis, and weight gain!
MyPyramid Recommendations
www.mypyramid.gov is a USDA website all about the new food pyramid, "MyPramid". It includes a number of free, interactive tools to help the general population learn how to eat for optimal health. One of these is the"MyPyramid Plan", which gives general daily food recommendations based on age, sex, height, weight, and physical activity level.
As I go forward with my "14 days, no repeats" challenge, I will base my daily food intake on my own MyPyramid recommendations (120 lb, 27 year old female who exercises an average of 60 minutes per day). This translates to:
7 ounces grains
2 cups fruits
3 cups vegetables
3 cups milk
6 ounces meat and beans
up to 6 teaspoons oils per day
up to 290 discretionary Calories per day
Portion sizes for each food group recommendation can be found right on the site. Discretionary Calories are your "extra allowance"...you may use discretionary Calories to...
1. Eat more foods from any food group than the food guide recommends.
2. Eat higher calorie forms of foods—those that contain solid fats or added sugars. Examples are whole milk, cheese, sausage, biscuits, sweetened cereal, and sweetened yogurt.
3. Add fats or sweeteners to foods. Examples are sauces, salad dressings, sugar, syrup, and butter.
4. Eat or drink items that are mostly fats, caloric sweeteners, and/or alcohol, such as candy, soda, wine, and beer.
(source: www.mypyramid.gov)
I encourage everyone to calculate his/her own MyPyramid Plan recommendations and change the portion sizes I lay out for each day of food for the next 2 weeks accordingly!
As I go forward with my "14 days, no repeats" challenge, I will base my daily food intake on my own MyPyramid recommendations (120 lb, 27 year old female who exercises an average of 60 minutes per day). This translates to:
7 ounces grains
2 cups fruits
3 cups vegetables
3 cups milk
6 ounces meat and beans
up to 6 teaspoons oils per day
up to 290 discretionary Calories per day
Portion sizes for each food group recommendation can be found right on the site. Discretionary Calories are your "extra allowance"...you may use discretionary Calories to...
1. Eat more foods from any food group than the food guide recommends.
2. Eat higher calorie forms of foods—those that contain solid fats or added sugars. Examples are whole milk, cheese, sausage, biscuits, sweetened cereal, and sweetened yogurt.
3. Add fats or sweeteners to foods. Examples are sauces, salad dressings, sugar, syrup, and butter.
4. Eat or drink items that are mostly fats, caloric sweeteners, and/or alcohol, such as candy, soda, wine, and beer.
(source: www.mypyramid.gov)
I encourage everyone to calculate his/her own MyPyramid Plan recommendations and change the portion sizes I lay out for each day of food for the next 2 weeks accordingly!
Sunday, September 20, 2009
14 days, no repeats
One of my rowers recently asked me, "Laura. Where the heck can I find a good 2 weeks worth of meals, no repeats for a guy like me?"
What a good question! And a good challenge for me. How often do any of us get the opportunity (and culinary pleasure) to eat 42 different meals in a row!? For the next 14 days (September 21st-October 4th), I will eat 3 meals per day, no repeats, and will log the recipes here. I will estimate recommended portion sizes and suggest additional snack choices for a variety of physical activity levels, ages, and body sizes...
Stay Tuned!
What a good question! And a good challenge for me. How often do any of us get the opportunity (and culinary pleasure) to eat 42 different meals in a row!? For the next 14 days (September 21st-October 4th), I will eat 3 meals per day, no repeats, and will log the recipes here. I will estimate recommended portion sizes and suggest additional snack choices for a variety of physical activity levels, ages, and body sizes...
Stay Tuned!
Post race picnic!
I got up "on the wrong side of the bed" this morning. The alarm went off at 4:50 and I yelled "Nooo, not yet!" at it. It was Sunday, it was pitch black out and chilly, and I had to go wade in to a lake, hop in a boat, and race in 3 hours. The bed just seemed like such a better option.
I begrudgingly got up, packed for my race today, and opted to stop at Dunkin Donuts for my coffee. As I drove away from the drive thru window and took my first sip, I almost gagged....I asked for regular coffee with milk, no sugar, and the woman had given me a blueberry coffee with extra cream and extra sugar...I may as well have been sipping on a melted ice cream sundae. A large coffee with extra cream and extra sugar packs a whopping 300 Calories, 42 grams of sugar, and 15 grams of fat! Not exactly a good pre-race meal choice. I opted to go caffeineless, which turned me in to even more of a grump.
But something happened between my coffee mishap and my race...I drove the boat trailer down to Pittsfield with the head coach of Holyoke Rows, and we had a great time joking and laughing about rowing and life. The view on Pittfield's Onota Lake was breathtaking. My team was in great spirits and super efficient getting the boats ready to go. And my boat felt light and smooth as I warmed up to the start line.
Racing the single went well, but could have been better. It was a 2.5k race with a hairpin turn around 1800 meters in (way too short and way too technical for my strengths!). I definitely sacrificed form as I tried to steer a straight course and pull at an intensity I'm not quite used to. When I got off the water, a 67 year old woman came up to me and asked me to be her doubles partner in the masters double, which was about to start in 20 minutes....so I quickly put my boat away, hopped in hers, and got to give the race course a go again! That was pretty fun. The double is one of my favorite boats. We were edged out for first by 3 seconds, but I was quite impressed with the effort and pleased to make a new friend.
My masters 4's did well, and came back with the best critical analysis of their race I've heard from them all season. We have come a long way since July!
It was a beautiful day, and racing was fantastic, but I have to say the highlight was our team picnic after the race. All 11 of us sat at the Lake's edge and shared sandwiches, fruit, and pasta salad. I highly recommend this potluck-style post race activity. It allowed us time to reflect on our races, discuss the rest of the season, and learn tidbits about eachother's lives we otherwise would never hear! Plus, the high carbohydrate and protein, low fat meal gave us the chance to replenish our energy stores and repair damaged muscle tissue. Much better than going to a pub or fast food restaurant for a sugar and fat-laden meal!
I contributed a cranberry walnut tuna salad served on a variety of wraps (rice bran, whole wheat, white) with lettuce and tomato, which turned out to be a great hit! Here's the recipe:
(Makes 4 servings)
2 cans solid white albacore tuna
2 tbsp greek yogurt
2 tbsp light mayo
2 tbsp walnuts, chopped
1/4 fuji apple, chopped
1/4 cup dried cranberries
2 tbsp. onion, chopped
salt and pepper to taste
drain tuna
mix all ingredients in a bowl
let sit in refrigerator for 1+ hours
spread on wrap with lettuce and tomato
roll up the wrap, and dig in!
Enjoy the weekend!
I begrudgingly got up, packed for my race today, and opted to stop at Dunkin Donuts for my coffee. As I drove away from the drive thru window and took my first sip, I almost gagged....I asked for regular coffee with milk, no sugar, and the woman had given me a blueberry coffee with extra cream and extra sugar...I may as well have been sipping on a melted ice cream sundae. A large coffee with extra cream and extra sugar packs a whopping 300 Calories, 42 grams of sugar, and 15 grams of fat! Not exactly a good pre-race meal choice. I opted to go caffeineless, which turned me in to even more of a grump.
But something happened between my coffee mishap and my race...I drove the boat trailer down to Pittsfield with the head coach of Holyoke Rows, and we had a great time joking and laughing about rowing and life. The view on Pittfield's Onota Lake was breathtaking. My team was in great spirits and super efficient getting the boats ready to go. And my boat felt light and smooth as I warmed up to the start line.
Racing the single went well, but could have been better. It was a 2.5k race with a hairpin turn around 1800 meters in (way too short and way too technical for my strengths!). I definitely sacrificed form as I tried to steer a straight course and pull at an intensity I'm not quite used to. When I got off the water, a 67 year old woman came up to me and asked me to be her doubles partner in the masters double, which was about to start in 20 minutes....so I quickly put my boat away, hopped in hers, and got to give the race course a go again! That was pretty fun. The double is one of my favorite boats. We were edged out for first by 3 seconds, but I was quite impressed with the effort and pleased to make a new friend.
My masters 4's did well, and came back with the best critical analysis of their race I've heard from them all season. We have come a long way since July!
It was a beautiful day, and racing was fantastic, but I have to say the highlight was our team picnic after the race. All 11 of us sat at the Lake's edge and shared sandwiches, fruit, and pasta salad. I highly recommend this potluck-style post race activity. It allowed us time to reflect on our races, discuss the rest of the season, and learn tidbits about eachother's lives we otherwise would never hear! Plus, the high carbohydrate and protein, low fat meal gave us the chance to replenish our energy stores and repair damaged muscle tissue. Much better than going to a pub or fast food restaurant for a sugar and fat-laden meal!
I contributed a cranberry walnut tuna salad served on a variety of wraps (rice bran, whole wheat, white) with lettuce and tomato, which turned out to be a great hit! Here's the recipe:
(Makes 4 servings)
2 cans solid white albacore tuna
2 tbsp greek yogurt
2 tbsp light mayo
2 tbsp walnuts, chopped
1/4 fuji apple, chopped
1/4 cup dried cranberries
2 tbsp. onion, chopped
salt and pepper to taste
drain tuna
mix all ingredients in a bowl
let sit in refrigerator for 1+ hours
spread on wrap with lettuce and tomato
roll up the wrap, and dig in!
Enjoy the weekend!
Sunday, September 13, 2009
Rowers, all sorts
This weekend, I made my debut as a masters rower at the Springfield Regatta in Longmeadow and the Paper City Regatta in Holyoke. I also coached some great teams and raced my very own single for the first time!
It is always interesting to learn a new sport. I remember watching Australian Rules football in Sydney and just having giggle fits the entire time at these buff, elite athletes doing seemingly ridiculous things...I'm sure it is similar to how people from other cultures must feel at Fenway park or Gillette Stadium! Today, Michael learned the rules of masters rowing as we discussed my race in Holyoke. He wasn't impressed. The conversation went something like this:
M: " How'd you do?"
Me: "I had the best women's single time, but I didn't win."
M: "Did you get disqualified?"
Me: "No, but a woman in her 40's came in a minute behind and with her age adjusted time she beat me by 1.4 seconds."
M: "That's weird. And dumb."
I understand Mike's point of view, especially since he comes from a running background. The winner is the winner. Give age group awards or something! But I have to say, although it was disappointing to lose to a woman I passed during the race, I kind of like the concept of age adjusted times. It takes away that "I'm too old to race" attitude and replaces it with a level playing field across all ages. It makes me want to grow old with rowing. Today I saw a 95 year old woman race! Pretty awesome.
I love licorice, all sorts: a big bag of licorice full of different colors, textures, and flavors...if you've never gotten to taste this deliciousness, follow this link http://candy-crate.stores.yahoo.net/baslical.html (disclaimer: as a nutrition professional, I recommend eating these only occasionally). Anyhow, during the regatta today, the phrase "rowers, all sorts" kept repeating in my mind. There were so many people of different ages, abilities, and backgrounds at the Holyoke boathouse, all with the common goal of racing a 4k down the CT river!
Some notable performances at the Paper City Regatta:
I watched at least 5 adaptive rowers race today. Men and women who are in wheelchairs on land fly down the river, sometimes even faster than the rowers in the open division. They are truly inspirational.
The Holyoke Rows High school team had a blind girl in stroke seat with impeccable form. Absolutely amazing!
We had our first teenage mother racing division. Rowers from Norwalk CT and Holyoke raced down the course in their first big, multidivision regatta. The girls I coached all summer were fantastic spectators as well as rowers...I've never had such a great cheering section at the finish line of one of my races!
My masters rowers raced twice this weekend and have improved immensely in just a year's time. And they had a great time. What an awesome bunch. I'm so happy I made the decision to coach through the fall!
My new little boat (a retro '76 baby blue lightweight Van Deusen) is amazing.
Lastly, I felt fantastic during my Saturday and Sunday races, and came home with one 1st and one 2nd place medal. Maybe it's the training? Maybe it's the new pre-race grub?....or perhaps just my change in attitude. Whatever the case, something is working. And I like it!
All in all, a great first weekend of racing.
It is always interesting to learn a new sport. I remember watching Australian Rules football in Sydney and just having giggle fits the entire time at these buff, elite athletes doing seemingly ridiculous things...I'm sure it is similar to how people from other cultures must feel at Fenway park or Gillette Stadium! Today, Michael learned the rules of masters rowing as we discussed my race in Holyoke. He wasn't impressed. The conversation went something like this:
M: " How'd you do?"
Me: "I had the best women's single time, but I didn't win."
M: "Did you get disqualified?"
Me: "No, but a woman in her 40's came in a minute behind and with her age adjusted time she beat me by 1.4 seconds."
M: "That's weird. And dumb."
I understand Mike's point of view, especially since he comes from a running background. The winner is the winner. Give age group awards or something! But I have to say, although it was disappointing to lose to a woman I passed during the race, I kind of like the concept of age adjusted times. It takes away that "I'm too old to race" attitude and replaces it with a level playing field across all ages. It makes me want to grow old with rowing. Today I saw a 95 year old woman race! Pretty awesome.
I love licorice, all sorts: a big bag of licorice full of different colors, textures, and flavors...if you've never gotten to taste this deliciousness, follow this link http://candy-crate.stores.yahoo.net/baslical.html (disclaimer: as a nutrition professional, I recommend eating these only occasionally). Anyhow, during the regatta today, the phrase "rowers, all sorts" kept repeating in my mind. There were so many people of different ages, abilities, and backgrounds at the Holyoke boathouse, all with the common goal of racing a 4k down the CT river!
Some notable performances at the Paper City Regatta:
I watched at least 5 adaptive rowers race today. Men and women who are in wheelchairs on land fly down the river, sometimes even faster than the rowers in the open division. They are truly inspirational.
The Holyoke Rows High school team had a blind girl in stroke seat with impeccable form. Absolutely amazing!
We had our first teenage mother racing division. Rowers from Norwalk CT and Holyoke raced down the course in their first big, multidivision regatta. The girls I coached all summer were fantastic spectators as well as rowers...I've never had such a great cheering section at the finish line of one of my races!
My masters rowers raced twice this weekend and have improved immensely in just a year's time. And they had a great time. What an awesome bunch. I'm so happy I made the decision to coach through the fall!
My new little boat (a retro '76 baby blue lightweight Van Deusen) is amazing.
Lastly, I felt fantastic during my Saturday and Sunday races, and came home with one 1st and one 2nd place medal. Maybe it's the training? Maybe it's the new pre-race grub?....or perhaps just my change in attitude. Whatever the case, something is working. And I like it!
All in all, a great first weekend of racing.
Friday, September 11, 2009
Shaking up the pre-race grub
As Michael prepared my delicious pre-race dinner for my first regatta of the season, I found myself reminisquing about my high school, college, and post collegiate days of pre-race nutrition.
I think I have eaten the same meal the night before every race of significance since high school: pasta and meatballs....except on the days I've broken my personal bests!
...I ate an ice cream sundae at 1am the night before my best 5k
...I ate chicken and mushrooms and mashed potatoes the night before my best marathon
...I drank not one, not 2, but 3 glasses of wine the night before my best erg test
Nutritionally, does this make sense? Not in the least. American College of Sports Medicine recommends a pre-race dinner that is low fat, full of complex carbohydrates, accompanied by some protein, plenty of fluids, and devoid of alcohol. I was physiologically less prepared for these races.
So why have I run my best times when I indulged in fat, sugar, and alcohol-laden meals?
I'm pretty sure it has to do with my state of mind. When I eat my pre-race dinner, I get a little edgy. I think about the race. I freak out. This always tends to be much worse with running races than rowing races. Open weight rowers are pretty nonchalant about pre-race nutrition based on my observation. They eat what's available and what tastes good. Once in college, one of my fastest teammates indulged in a few freshly baked chocolate chip cookies before a key race. Upon being scolded by our coach for her poor nutrition choice, she replied, "but they might be all gone by the time we finish racing! I wanted to make sure I got one." Somehow, I can't imagine this happening 5 minutes before the start of a marathon! Running has always made me feel like I need to be on a "schedule".
I wonder what would happen if I combined my nonchalant rower attitude with my ritualistic runner attitude and exchanged my usual pre-race meal with another that follows the ACSM guidelines? Would I do even better? Tonight I shall try! As I write, Michael is busy making a chef salad full of veggies, lean turkey, and egg whites accompanied by rice noodles topped with steamed veggies and tomato sauce.
Some other options might include:
1. veggie pizza (thick crust, easy on the cheese)
2. egg white omellete with veggies and a little cheese accompanied by fruit and 2 slices whole graintoast
3. turkey or chicken sandwich on a wheat roll with a side salad
4. chicken breast, baked potato, side salad
5. Shrimp stir fry (low on the oil) with veggies over rice
6. broiled salmon, brown rice, steamed broccoli
In a nutshell, go for a veggie, a grain, and a protein. Limit fatty sauces and dressings. Drink water. Go for foods you know sit well in your stomach: if that burrito came back to haunt you on your morning run last week, chances are, it'll do the same on race day!
I think I have eaten the same meal the night before every race of significance since high school: pasta and meatballs....except on the days I've broken my personal bests!
...I ate an ice cream sundae at 1am the night before my best 5k
...I ate chicken and mushrooms and mashed potatoes the night before my best marathon
...I drank not one, not 2, but 3 glasses of wine the night before my best erg test
Nutritionally, does this make sense? Not in the least. American College of Sports Medicine recommends a pre-race dinner that is low fat, full of complex carbohydrates, accompanied by some protein, plenty of fluids, and devoid of alcohol. I was physiologically less prepared for these races.
So why have I run my best times when I indulged in fat, sugar, and alcohol-laden meals?
I'm pretty sure it has to do with my state of mind. When I eat my pre-race dinner, I get a little edgy. I think about the race. I freak out. This always tends to be much worse with running races than rowing races. Open weight rowers are pretty nonchalant about pre-race nutrition based on my observation. They eat what's available and what tastes good. Once in college, one of my fastest teammates indulged in a few freshly baked chocolate chip cookies before a key race. Upon being scolded by our coach for her poor nutrition choice, she replied, "but they might be all gone by the time we finish racing! I wanted to make sure I got one." Somehow, I can't imagine this happening 5 minutes before the start of a marathon! Running has always made me feel like I need to be on a "schedule".
I wonder what would happen if I combined my nonchalant rower attitude with my ritualistic runner attitude and exchanged my usual pre-race meal with another that follows the ACSM guidelines? Would I do even better? Tonight I shall try! As I write, Michael is busy making a chef salad full of veggies, lean turkey, and egg whites accompanied by rice noodles topped with steamed veggies and tomato sauce.
Some other options might include:
1. veggie pizza (thick crust, easy on the cheese)
2. egg white omellete with veggies and a little cheese accompanied by fruit and 2 slices whole graintoast
3. turkey or chicken sandwich on a wheat roll with a side salad
4. chicken breast, baked potato, side salad
5. Shrimp stir fry (low on the oil) with veggies over rice
6. broiled salmon, brown rice, steamed broccoli
In a nutshell, go for a veggie, a grain, and a protein. Limit fatty sauces and dressings. Drink water. Go for foods you know sit well in your stomach: if that burrito came back to haunt you on your morning run last week, chances are, it'll do the same on race day!
Wednesday, September 9, 2009
What's my training "style"?
One Christmas break, my mom and sister helped me shop for jewelry, makeup, and accessorries, none of which I wore much of beforehand. When I went back to work, a lovely Chinese coworker who was still working on understanding our language and culture said to me, "Before, you have no style. Now, you have style. Don't go back". Now that I'm all set with my unique"style" of my clothing and makeup, I'd like to find my unique training "style" to help me improve running performance and decrease my injury risk.
I've been thinking a lot about training "style" lately, especially since my training partners and my "life partner" have been doing a whole lot of volume as they train for a marathon, whereas my masters rowes and I have decreased volume to accommodate lifestyle and injury recovery issues...and both my masters rowers and training buddies have been getting faster. I wonder what style is right for me?
I've been grappling for some time with what my personal optimal traning volume is. I tend to want to do more, more, more to get better, better, better. It always seems to work for a little while....and then injuries creep up. With 3 major injuries and 0 pr's in the past year, it seems an appropriate time to develop a new philosophy.
My old training schedule looked something like this:
1. Run 7 days, with 1 intense workout, 1 long run, and maybe a double here and there to add up to at least 60 and sometimes up to 80 miles.
2. cross train on 2-3 days, sometimes lifting, sometimes biking, sometimes rowing, sometimes swimming.
Total volume: 10-14 hours
Best times during this training: 5k 18:31, 10k: 38:31, 10 mile: 1:04:37, 1/2 marathon 1:23:21, marathon: 2:59:25
My new training schedule for the fall is much different. It includes more variety and less volume. It seems to make perfect sense to me for my rowing goals this fall, but it will be interesting to see how it translates to running:
1. Run 4 days per week with 2 8-10 mile runs, 1 hard run, 1 long run to equal around 40 miles.
2. Row 3-4 days per week with 1 steady state row, 1 hard workout, and either another tempo workout or a race(s).
3. lift 2-3 days per week (heavy, structured lifting).
4. 1 day off every 2'ish weeks
Total volume: 8-11 hours
I want to try to race at least a 5k and 10k, and maybe a 10 miler and half late this fall just to experiment with how the change in training translates to change in running times. Am I wasting time running so much and constantly facing injury and illness? Or, do I really need to run more miles (and how many more?) to race faster? I am truly starting to believe optimal volume is different for everyone. Optimal style (xt versus all running; amount of intensity) is different for everyone.
I keep running in to the same brick wall with my training. Time to try something new!
I've been thinking a lot about training "style" lately, especially since my training partners and my "life partner" have been doing a whole lot of volume as they train for a marathon, whereas my masters rowes and I have decreased volume to accommodate lifestyle and injury recovery issues...and both my masters rowers and training buddies have been getting faster. I wonder what style is right for me?
I've been grappling for some time with what my personal optimal traning volume is. I tend to want to do more, more, more to get better, better, better. It always seems to work for a little while....and then injuries creep up. With 3 major injuries and 0 pr's in the past year, it seems an appropriate time to develop a new philosophy.
My old training schedule looked something like this:
1. Run 7 days, with 1 intense workout, 1 long run, and maybe a double here and there to add up to at least 60 and sometimes up to 80 miles.
2. cross train on 2-3 days, sometimes lifting, sometimes biking, sometimes rowing, sometimes swimming.
Total volume: 10-14 hours
Best times during this training: 5k 18:31, 10k: 38:31, 10 mile: 1:04:37, 1/2 marathon 1:23:21, marathon: 2:59:25
My new training schedule for the fall is much different. It includes more variety and less volume. It seems to make perfect sense to me for my rowing goals this fall, but it will be interesting to see how it translates to running:
1. Run 4 days per week with 2 8-10 mile runs, 1 hard run, 1 long run to equal around 40 miles.
2. Row 3-4 days per week with 1 steady state row, 1 hard workout, and either another tempo workout or a race(s).
3. lift 2-3 days per week (heavy, structured lifting).
4. 1 day off every 2'ish weeks
Total volume: 8-11 hours
I want to try to race at least a 5k and 10k, and maybe a 10 miler and half late this fall just to experiment with how the change in training translates to change in running times. Am I wasting time running so much and constantly facing injury and illness? Or, do I really need to run more miles (and how many more?) to race faster? I am truly starting to believe optimal volume is different for everyone. Optimal style (xt versus all running; amount of intensity) is different for everyone.
I keep running in to the same brick wall with my training. Time to try something new!
Eat Local this fall!
Last weekend, I found some great photos apple picking and pumpkin picking with my family and my classmates from when I was little. I started researching places to pick apples and pumpkins in Western Mass...and realized there are tons of great opportunities to shop at farmers markets and even pick your own locally grown fruits and veggies around here!
There are so many benefits to eating local food. When you choose locally grown, you are guarunteed freshness, you help stimulate the local economy, you reduce your carbon footprint, and you stay in touch with the change of seasons that make New England so unique! Eating locally has also helped me try new foods and experiment with food preparation. My first spoonful of pumpkin soup last year was absolute heaven...and it never would have happened if I hadn't decided to go for the locally grown pumpkin at the grocery store instead of the usual summer squash and zucchini! Below are a few links to help you navigate the local food scene in Massachusetts!
Here are links to...
Places to pick your own fruits and veggies in Western Mass
http://www.pickyourown.org/massveg.htm
Farmers' markets in Western Mass
http://www.farmfresh.org/food/farmersmarkets.php?zip=01002
And, for after you pick those fruits and veggies, here a couple of my favorite healthy fall recipes:
Curried Pumpkin Soup Recipe
2 cloves garlic, peeled1 med onion, peeled and quartered1 lg. jalapeno pepper, seeded and -coarsely chopped
2 Stalks celery, cut into -2-inch lengths
3 lg. Carrots, peeled and sliced -1/4 inch thick
2 tbsp. Olive oil
1 3/4 lb. pumpkin, peeled, -seeded, and cut -into 1-inch dice
3 c Low-salt chicken stock
1 Bay leaf
2 tsp. curry powder
1 tsp. Turmericpinch of cayenne pepper
1 1/2 tsp. saltfreshly ground pepper
1/4 c shelled raw pumpkin seeds
2 tbsp. chopped flat-leaf parsley
1 tbsp. sour cream (optional)
Place garlic in a food processor and pulse until finely chopped. Add onion and pulse until finely chopped. Set aside. Place jalapeno in food processor and pulse until finely chopped. Add celery and pulse until finely chopped. Set aside. Place carrots in food processor and pulse until finely chopped. Heat 1 tbsp. of the olive oil in a medium stockpot over medium heat. Add the garlic and onion and sauté, stirring occasionally, until onion is translucent, about 6 minutes. Add jalapeno, celery, and carrots and sauté for 5 minutes. Add the pumpkin, chicken stock, bay leaf, curry, turmeric, cayenne, 1 tsp. of the salt, and pepper to taste, and bring to a boil. Reduce heat and cook until the vegetables are tender, about 8 minutes.
Meanwhile, in a small sauté pan, heat remaining tbsp. of olive oil over medium-high heat. Add pumpkin seeds and remaining 1/2 t salt and cook for about 30 seconds, shaking pan constantly to prevent burning, until all the seeds have popped. Remove from heat and add parsley.
Place 2 cups of the cooked vegetables and about 1/2 cups of the liquid in the bowl of a food processor and puree until smooth. Stir puree back into the soup. Adjust seasonings, and stir in the sour cream, if desired. Garnish with roasted pumpkin seeds.
From http://www.mom-mom.com/
Gluten Free Apple Crisp
FILLING
3-4 Braeburn (or similar) apples, peeled, sliced into 1/4″ thick slices
2 teaspoons cinnamon or 3 tsp apple pie spice
2-3 Tablespoons lemon juice
3 Tablespoons to 1/4 c. white sugar or turbinado sugar (to taste); or ¼ cup maple syrup
2 Tablespoons to 1/4 c. brown sugar (to taste); or, 2 Tbsp maple syrup
2 Tablespoons (more or less) GF Flour mix – depending on juiciness of the apples
CRISP TOPPING
6 Tablespoons yogurt or fat free sour cream
1/3 c. GF quick oats, roughly ground almonds & walnuts, or quinoa flakes
1/4 c. GF Flour mix
2-3 Tablespoons white sugar (to taste)
1-2 Tablespoons brown sugar (to taste)
optional: ground cinnamon (1 tsp) and freshly ground nutmeg (1 tsp)
INSTRUCTIONS
Preheat oven to 375*F.
Peel and slice apples into thin slices (1/4″).
Put into a medium bowl and sprinkle with lemon juice. Mix.
Add sugars, flour and spice.
Mix together very well.
Pour into medium (for thin) or small (for deep) baking dish.
Combine oats (or other option), flour and sugars, along with yogurt and “squish” together well until crumbly.
Pour and crumble over apples in baking dish evenly.
Bake for 23-30 minutes.
Cool slightly before serving (5-10 minutes).Serve over all natural GF vanilla ice cream.
Altered from original recipe at
http://glutenfree.wordpress.com/2007/07/10/gluten-free-apple-crisp/
Happy Fall!
There are so many benefits to eating local food. When you choose locally grown, you are guarunteed freshness, you help stimulate the local economy, you reduce your carbon footprint, and you stay in touch with the change of seasons that make New England so unique! Eating locally has also helped me try new foods and experiment with food preparation. My first spoonful of pumpkin soup last year was absolute heaven...and it never would have happened if I hadn't decided to go for the locally grown pumpkin at the grocery store instead of the usual summer squash and zucchini! Below are a few links to help you navigate the local food scene in Massachusetts!
Here are links to...
Places to pick your own fruits and veggies in Western Mass
http://www.pickyourown.org/massveg.htm
Farmers' markets in Western Mass
http://www.farmfresh.org/food/farmersmarkets.php?zip=01002
And, for after you pick those fruits and veggies, here a couple of my favorite healthy fall recipes:
Curried Pumpkin Soup Recipe
2 cloves garlic, peeled1 med onion, peeled and quartered1 lg. jalapeno pepper, seeded and -coarsely chopped
2 Stalks celery, cut into -2-inch lengths
3 lg. Carrots, peeled and sliced -1/4 inch thick
2 tbsp. Olive oil
1 3/4 lb. pumpkin, peeled, -seeded, and cut -into 1-inch dice
3 c Low-salt chicken stock
1 Bay leaf
2 tsp. curry powder
1 tsp. Turmericpinch of cayenne pepper
1 1/2 tsp. saltfreshly ground pepper
1/4 c shelled raw pumpkin seeds
2 tbsp. chopped flat-leaf parsley
1 tbsp. sour cream (optional)
Place garlic in a food processor and pulse until finely chopped. Add onion and pulse until finely chopped. Set aside. Place jalapeno in food processor and pulse until finely chopped. Add celery and pulse until finely chopped. Set aside. Place carrots in food processor and pulse until finely chopped. Heat 1 tbsp. of the olive oil in a medium stockpot over medium heat. Add the garlic and onion and sauté, stirring occasionally, until onion is translucent, about 6 minutes. Add jalapeno, celery, and carrots and sauté for 5 minutes. Add the pumpkin, chicken stock, bay leaf, curry, turmeric, cayenne, 1 tsp. of the salt, and pepper to taste, and bring to a boil. Reduce heat and cook until the vegetables are tender, about 8 minutes.
Meanwhile, in a small sauté pan, heat remaining tbsp. of olive oil over medium-high heat. Add pumpkin seeds and remaining 1/2 t salt and cook for about 30 seconds, shaking pan constantly to prevent burning, until all the seeds have popped. Remove from heat and add parsley.
Place 2 cups of the cooked vegetables and about 1/2 cups of the liquid in the bowl of a food processor and puree until smooth. Stir puree back into the soup. Adjust seasonings, and stir in the sour cream, if desired. Garnish with roasted pumpkin seeds.
From http://www.mom-mom.com/
Gluten Free Apple Crisp
FILLING
3-4 Braeburn (or similar) apples, peeled, sliced into 1/4″ thick slices
2 teaspoons cinnamon or 3 tsp apple pie spice
2-3 Tablespoons lemon juice
3 Tablespoons to 1/4 c. white sugar or turbinado sugar (to taste); or ¼ cup maple syrup
2 Tablespoons to 1/4 c. brown sugar (to taste); or, 2 Tbsp maple syrup
2 Tablespoons (more or less) GF Flour mix – depending on juiciness of the apples
CRISP TOPPING
6 Tablespoons yogurt or fat free sour cream
1/3 c. GF quick oats, roughly ground almonds & walnuts, or quinoa flakes
1/4 c. GF Flour mix
2-3 Tablespoons white sugar (to taste)
1-2 Tablespoons brown sugar (to taste)
optional: ground cinnamon (1 tsp) and freshly ground nutmeg (1 tsp)
INSTRUCTIONS
Preheat oven to 375*F.
Peel and slice apples into thin slices (1/4″).
Put into a medium bowl and sprinkle with lemon juice. Mix.
Add sugars, flour and spice.
Mix together very well.
Pour into medium (for thin) or small (for deep) baking dish.
Combine oats (or other option), flour and sugars, along with yogurt and “squish” together well until crumbly.
Pour and crumble over apples in baking dish evenly.
Bake for 23-30 minutes.
Cool slightly before serving (5-10 minutes).Serve over all natural GF vanilla ice cream.
Altered from original recipe at
http://glutenfree.wordpress.com/2007/07/10/gluten-free-apple-crisp/
Happy Fall!
Monday, September 7, 2009
Consolidating Efforts
I am a nutrition professor, a researcher, a rowing coach, and a runner.
In the past, I've made great efforts to separate each role, but to no avail. My athletes and running partners seek nutrition advice and my students want to know the best running routes in the area. My nutrition clients are interested in improving body composition through rowing, and I am constantly exploring innovative sport nutrition research to gain a performance edge in my own athletic endeavors.
Rather than continuing to fight nature, I have decided to consciously combine my personal and professional roles! This blog post marks the beginning of my journey to help myself and others gain the knowledge, attitudes, and behaviors needed to reach our potential in sport and in life.
In the past, I've made great efforts to separate each role, but to no avail. My athletes and running partners seek nutrition advice and my students want to know the best running routes in the area. My nutrition clients are interested in improving body composition through rowing, and I am constantly exploring innovative sport nutrition research to gain a performance edge in my own athletic endeavors.
Rather than continuing to fight nature, I have decided to consciously combine my personal and professional roles! This blog post marks the beginning of my journey to help myself and others gain the knowledge, attitudes, and behaviors needed to reach our potential in sport and in life.
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