The Water Challenge

Well, today is the first day of our slim down challenge!! I am so excited to get this started, we have so many fun things planned for the next couple of weeks that I simply cannot wait to get going on- let alone the prizes!!! It will be soooo great!!

As many of you know, one of the big parts of this challenge is drinking tons of water each day. Really, we will be drinking well over the daily minimum (which most people still do not drink daily) and seriously giving our bodies some hydration. This will give you more stamina, a better complexion, less dry skin (so needed in the winter!), and help clear out toxins that our bodies may be holding on to.

A little tip for those who, like me, hate water- put some lime wedges or cucumber in it. This will help with the taste and reduce bloating. Win, win!

Race Training: What, When, and How to Eat

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Races, we all have done them, want to do them, or have plans of doing them sometime in the future. Pretty much everyone who works out wants to compete in some sort of race at some point in their lives. Whether it be a 5k or an ultra marathon, there are certain things we can all consume to make our training easier and our results better.

What

The average person burns 100 calories per mile run. Depending on the race you are running, your calorie intake may increase a small amount, or vary greatly. Most people other than those competing for marathons do not need to massively increase their calorie load per day. The average racer should eat between 60%-70% healthy carbohydrates like vegetables and whole grains, 20%-30% fats that are high in omega-3, and 10%-15% lean protein like fish or chicken. If we break this down on a 2,000 calorie diet, it means that the average runner should have as much as 1,400 calories from carbs, 600 calories from fats, and 300 calories from protein.

It is important for runners to eat so much carbohydrates because the stored version of carbs, known as glycogen, is what our body uses to re-fuel while running. When glycogen levels get depleted, a runner will feel fatigued. Athletes also need up to 50% more protein than the average adult. Protein is used in muscle growth and repair- it is pretty obvious that athletes training will need extra protein for extra growth compared to sedentary adults. Just be sure not to overload on the protein; it is much harder to burn off than carbs during a run.

Check out this article for a full breakdown of servings per day.

When

When we eat is as important as what we eat when training. It is best to refuel with a snack within the 30-minutes after finishing a run. Great post-run snacks have both healthy carbs and protein. This will help renew your glycogen storage after an energy depleting run and increase muscle growth and repair. A great post-run snack should have 75% carbs and 25% protein. Smoothies and protein bars are great options after a run. Another great option is one serving of bread (one slice or half a bagel) with peanut butter.

Our bodies begin to rebuild muscle and renew glycogen levels 30-minutes after a workout. When we eat within this 30-minute window, we are giving our bodies more nutrients to work with. This will help keep our metabolism going and decrease soreness. Eating 90-minutes to 2-hours before a run will also help boost energy without weighing you down. It is best to have whole carbs before a run and low protein and fats.

How

The things we eat are equally as important as the percentage fats, proteins, and carbs and when we eat them. Great foods for runners include lean proteins like chicken and fish, almonds with their high amounts of omega-3 fats, whole grain pastas and breads, yogurt, black beans, and eggs. Most dieticians recommend eating six times per day. Three of these times should include whole meals and three should be snacks. Great snacks include yogurt, fruit, and almonds. Meals should follow the 60-30-10 principle listed above.

Spirulina, The Benefits, and How to Use It

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If you have not heard of spirulina (which I had not until a few weeks ago), it is a blue-green algae, or, cyanobacteria that can be taken as a health food supplement in either powder, tablet, or flake form. Spirulina is extremely high in protein, making up nearly 65% and a great source of vitamins and nutrients. In fact, the daily dose of spirulina (2,000-3,000 milligrams taken in 500 mg doses) has about 15% our daily intake of vitamin A, 45% our daily intake of potassium, 10 calories, 1 gram carbohydrates, 0.25 grams of fat, and 2 grams of protein. Spirulina is also high in beta-carotene, chlorophyll, calcium (26 times what is found in milk), gamma linolenic acid (an essential fatty acid), zinc, copper, vitamin E, vitamin B-complex, and is a complete source of protein.

Researchers from the University of Maryland Medical Center have found that spirulina has many benefits in test tube and animal studies, although no tests have been done on humans. Some of these benefits that may transfer to humans include:

• Immune Support: Spirulina increases the number of antibodies found in the immune system along with infection-fighting proteins.
• Anti-cancer Properties because of the immune support
• Detoxifies the Body: Chlorophyll helps remove toxins from our blood.
• Reduces Allergic Reactions: Spirulina stops the release of histamines that cause runny noses and eyes along with itching skin, eyes, and throat.
• A Protein Supplement
• Anti-infectious: Spirulina may aid against herpes, HIV, and the flu.
• Improve Oral Health: This is for two reasons, the first is that spirulina has high amounts of phosphorous that reduce enamel decay. The second is that it may help reduce oral cancer.
• A Probiotic: Spirulina boosts the production of probiotics in the body.

Blue-green algae, in nature, can easily bind to other metals and toxic substances. Be sure to get a good quality spirulina from a trusted source to avoid health risks. I have heard very good things about Mountain Rose Herbs.

How to Use It

Spirulina can be taken in tablet form, or, as a powder mixed into drinks. It is recommended to take 2,000-3,000 milligrams of spirulina in 500 mg doses daily. You can mix spirulina into most baked goods, oils for salads, and almost anything else. One of my favorites is in smoothies. Here are a few great smoothies that use spirulina.

1. Spirulina and Kale Smoothie
2. High Protein Spirulina Smoothie
3. Mango and Coconut Smoothie
4. Spinach and Spirulina Smoothie