Tuesday, October 24, 2017

4 Tips to Combat Marathon (Or Half Marathon!) Training Hunger

Right before running my first marathon, I wrote a post about why I was gaining weight during my training. I didn’t sign up for a marathon to necessarily lose weight, but I sure as heck didn’t think I would gain weight, especially since I was running so much. In the end, I was consuming more calories than my body needed, so I was about 10 pounds heavier on marathon day. When I trained for my second marathon, I didn’t quite gain 10 pounds, but it was pretty close. By the time I ran the Boston Marathon, my third marathon, I finally figured things out. Apparently, third time’s a charm, so be sure to check out what worked for me and why I didn’t gain any weight.

On the recent CNC survey, a number of people made comments and asked questions about how to combat hunger while training for a marathon or half marathon. Hunger (or “runger”) is REAL when it comes to training for endurance events, but “combat” probably isn’t the right word. When you are spending so much time on your feet, logging mile after mile, you need to FEED your body.

Without proper nutrition, your body will not recover properly, you’ll feel like garbage, and you can even mess up your hormones. I mean, how many women do you know who have lost their periods when training for an endurance event? I’m getting a little sidetracked here, but I’m taking a hormone certification in mid-November, so I’ll be sure to write a blog post about this in the future. (If you haven’t noticed already, I’m obsessed with all things hormones.) In the meantime, check out the Well-Fed Women Podcast for a lot of awesome information on exercise and hormones.

Anyway… here are some tips for dealing with #ALLTHEHUNGER when you’re training for an endurance event!

1. EAT. No, seriously. If you’re hungry and your body is telling you to eat, EAT! But, go for the WHOLE foods first. Eat as much of the good stuff as you want – just keep an eye on the “fun” foods. Those can definitely add up, and they’re likely not giving your body the macro and micronutrients that it really needs to fuel and refuel from your training.

No idea how much to eat? I always went with the 100 calories per mile estimate for refueling after any long run more than 60 minutes. (You don’t need to do anything extra to refuel for runs less than 60 minutes.) Sure, I could have grabbed a couple of slices of pizza and a beer to refuel and hit my calorie goal, but I finally wised-up to proper recovery nutrition. For best results, the calories should come from a combo of carbohydrates and protein in approximately a 3:1 ratio.

Some favorites: Chicken and sweet potatoes, protein smoothie made with banana and yogurt, eggs and toast/home fries, rice bowl with meat or fish.

2. Take the time to truly balance your meals and snacks. Every meal you eat should have a combination of protein, carbs, and fat to fill you up and keep you satisfied. My go-to trick for a quick balanced meal is envisioning my plate cut into quarters:

  • 1 quarter is protein (3-4 ounces)
  • 1 quarter is startch-y deliciousness (sweet potatoes, rice, pasta, parsnip fries, squash, etc.)
  • 1/2 is whatever veggies I want (usually, I pick 2-3 different ones). After that, I’ll add a serving or two of fat – a dressing or sauce, avocado, cheese, or straight up butter.

I find if I really balance out my food choices, I feel much more satisfied and less likely to want a zillion snacks.

Still feel like an eating machine?

3. Make sure you’re properly hydrated. Dehydration can mask itself as hunger, so chug some water before you reach for snacks.

4. When all else failsprotein, protein, protein. Protein was so important to my training, obviously for recovery, but also for keeping my hunger and cravings at bay. After almost every workout (both runs and KFIT/CrossFit workouts), I drank a protein shake (made with SFH Recovery) within 30-60 minutes. I also made sure that all of my meals and snacks had some sort of protein in them. I absolutely think this helped my body recover more quickly and helped me build muscle, which we all know is important to boosting metabolism and burning calories.

Question of the Day

What are your tricks for fighting the training hunger?

 

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Vibe Israel Fitness Tour + Photos from Quinn’s Camera 5

Hi, guys!

I’m off to Israel on Thursday (and still need to catch up on work, pack, and get everything together – gahhhh), so I’m just popping in real quick to tell you a little about the trip. I also wanted to share some fun photos from Quinn’s camera because he’s the cutest, and I’m going to miss him so darn much. Plus, I just love that he loves taking photos, and it makes me so happy. But, first, let me tell you about Israel. Holy cow, I’m going to ISRAEL tomorrow!!

Photo by Rob Bye on Unsplash

Awhile back a travel company called Vibe Israel contacted me to apply for their upcoming fitness tour. I figured I had nothing to lose, so I applied. A few weeks later, I was contacted again about setting up a Skype interview with one of the tour managers. Whoa. I was shocked to make it passed the initial part of the application process, but, once again, I figured I had nothing to lose. Well, I guess the interview went well because I was selected (!!), along with 4 other influencers from all over the world, to attend the Vibe Fitness 2017 Tour. Amazing, right? It’s truly a once in a lifetime opportunity, and I’m so incredibly honored to participate. We’re staying in Tel Aviv, visiting Jerusalem, meeting Israeli influencers and startup owners, and running the Tel Aviv Night Run, among other fitness adventures, so I’ll share my experiences live on Instagram Stories, and I hope you’ll follow along. I’m back on November 2nd, so I’ll have lots of awesome blog posts to come!

And… here’s the next edition of Photos from Quinn’s Camera!

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A Call to Endurance Athletes and Being Coached By Your 80-Year-Old Self

inline_pb_pemaster_fuel_mda645Competitive endurance athletes: It’s time for reflection and formulating a winning 2018 plan….

For endurance athletes, the colder and darker days of fall coincide with the winding down of the race calendar. Whether lofty goals were achieved or struggles predominated over victories, there is always a big sigh of relief for a break from the grind of training and the pressure of competition. There is also a sense of satisfaction that regardless of whether arbitrary goals were attained, at least you put yourself out there on the start line and gave it your best. The off season is also a time for reflection and recalibration. A competitive athlete is always looking for ways to learn from experience and improve.

The Primal Endurance Online Mastery Course is our effort to provide you with all the tools you need to implement a winning training and lifestyle strategy for the 2018 season and beyond. The Primal Endurance approach will help you avoid the incredibly common and disastrous mistakes that most endurance athletes make again and again. I’m talking about chronic exercise/overstress patterns leading to breakdown, stagnant performances and burnout. Instead, I want you to envision a refreshing new approach where you protect your health even in pursuit of ambitious fitness goals and you experience uninterrupted improvement instead of hit and miss performances.

The details and tons of freebie content to help you make an informed decision are housed at primalendurance.fit.

I also think you might enjoy this insightful video from Olympic triathlon gold and silver medalist Simon Whitfield—an excerpt from much more content in the Mastery course—where he offers the unforgettable advice to be “coached by your 80-year-old self.”

Simon reached the very top in his career, but he also struggled and had to reflect and recalibrate often. I encourage you to do the same: don’t accept the flawed conventional wisdom that struggling and suffering is a necessary component of your athletic experience. Strive to get smarter, learn from the experts, but always let your intution be your main guiding force.

The off season is a good time for self-reflection, obtain further education from experts, and formulate a precise plan of action to execute in the future. Hopefully, the Primal Endurance Mastery Course can help—as can engaging with fellow Primal enthusiasts on the Primal Endurance Facebook Group. Email info@primalendurance.fit if you have any questions.

Thanks for your interest, everybody. In the meantime, I’d love to know what you think of Simon’s perspective as well as any questions about training or fitness you’d like me to take up in future posts.

Have a great week!

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10 Minute Pasta Dinner with Giovanni Rana

This post is sponsored by Giovanni Rana.

Mama mia! Boy, do I have a delicious dish to share with you today! I am helping spread the word about a line of fresh filled, refrigerated tortelloni and ravioli from Giovanni Rana. Not only are they delicious, but the brand has a great Italian history as well. (We have had them for dinner too many times to count in the past few weeks!)

Back in the 1960s, Giovanni Rana was a boy working in his family’s bakery in Veronella, Italy. He noticed that as the Italian women started working outside of the home, they had less time to make fresh pasta from scratch. Giovanni decided to help them keep fresh pasta on the dinner table by making tortellini by hand and delivering it around the village on a red motorbike. As more and more people bought his fresh pasta, he expanded his production over the years! Eventually his business turned into seven plants across Italy, Belgium, and the United States that distribute Giovanni Rana products in 38 different countries. I bet Mr. Rana is full of wisdom, and I’d like to have a glass of Italian wine with him someday! 

Fresh, Italian ingredients

The ingredients in Giovanni Rana’s products are carefully selected because he is determined to maintain the quality, authenticity, and simplicity of the Italian culinary tradition. I had no idea that refrigerated pasta could taste so good. One of the biggest distinguishers is the use of whole eggs, which gives the pasta a lovely yellow hue and maintains the good nutrition from the yolk, including antioxidants such as lutein and zeaxanthin and vitamins A, D, and E.

The Basil and Parmigiano Reggiano used in the recipes are both sourced from Italy: the basil is from Liguria, an approved D.O.P. (Protected Designation of Origin). The Parmigiano Reggiano is from Northern Italy and is not grated until it reaches its final destination to ensure ultimate freshness. Finally, the pasta dough is the ideal thickness (or rather, thinness) to allow for the maximum amount of filling and minimal cook time. This means the fillings are as delicious as the pasta that envelopes them! 

Mr. Rana, along with his son, make a host of different flavors of tortelloni and ravioli, along with refrigerated pastas and sauces. I found the following selection at my local store, and we’ve been enjoying trying them all. Mazen said that the Italian sausage ravioli “tasted like a meatball!”

Tortelloni and ravioli make a great balanced weeknight meal, especially when combined with local vegetables. You’re getting protein, carbs, and fat in every bite. One cup of the Chicken Mozzarella Tortelloni provides 34.9 grams of carbohydrate, 14.6 grams of protein, and 8.5 grams of fat. It is also a good source of minerals (calcium, iron and magnesium) and vitamins (riboflavin, thiamine and niacin). Add fresh veggies and you have yourself an easy, nutritious dinner!

The two sauces we enjoyed – the Basil Pesto and Alfredo Sauce – were both excellent. The Alfredo in particular tastes just like grated parmesan cheese! The boys both raved over it.

I’ve actually been mixing the two to make a creamy pesto sauce. It’s been my favorite way to quickly flavor whatever ravioli we’re having.

A quick and easy, delicious dinner

I chose the Mushroom Ravioli to feature in this post, which I paired with the blend of sauces, a fresh bell pepper, a pint of freshly sliced mushrooms, spinach, parsley, olive oil, and garlic.

Dinner was ready in 10 minutes!

First, I boiled salted water in a big pot and cooked the ravioli for 4 minutes, as per the package instructions. (FYI, you can also freeze these for a longer shelf life and add just one minute of cooking time!) I then sautéed the veggies in some olive oil and garlic.

When the veggies were cooked, I added 1/4 cup Pesto Sauce and 3/4 cup Alfredo Sauce and stirred everything together.

Finally, I added the cooked, drained ravioli to mix everything through.

I finished the dish with fresh parsley from our garden! We served it over a small bed of baby spinach that wilted underneath the warm pasta and sauce.

Delicious dinner in a flash! 🙂

Thanks to Giovanni Rana for sponsoring this post! For more information, including a store finder and coupons, visit http://ift.tt/2dG5vAZ.

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Episode 376 – Chris Kresser – Unconventional Medicine

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Sleepcocktails_banner_728x90_LeftThis week we have my good friend Chris Kresser on the show. Chris is a well known leader in the fields of ancestral health, Paleo nutrition, functional and integrative medicine, and one of the smartest guys I know.

Listen in as we chat about functional medicine, the state of health care, eliminating chronic disease, and Chris’s new book Unconventional Medicine.

Download Episode Here (MP3)

Websites:
http://ift.tt/OQIf4T
http://ift.tt/2jEBgis
https://ccfmed.com/

Social Media:
Twitter: @ChrisKresser
Facebook: Chris Kresser L.Ac

Check out and pre-order the book Unconventional Medicine here (releases Nov 7th)

 

30 Day Guide to the Paleo Diet

Want some extra help? Have you been trying Paleo for a while but have questions or aren’t sure what the right exercise program is for you? Or maybe you just want a 30-day meal plan and shopping list to make things easier? We’ve created a getting started guide to help you through your first 30 days.

Buy the book

 

Wired-to-Eat-RenderDon’t forget, Wired to Eat is now available!

Amazon, Barnes & Noble, IndieBound, iBooks



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