How to eat in the days prior to a marathon or 1/2 marathon....

I LOVE Bananas!

The Old Carbo-Loading Theory

The older regimen had endurance athletes go on a low carb diet for 3 days, followed by a 70% carb diet for 3 days. This supposedly increased the glycogen in the muscles. However, it was found that eating a moderate 50% carb diet followed by 3 days of a 70% carb diet increased the glycogen just as much. And simply staying on a 50% carb diet all week still increased the glycogen, although not as much. There was no performance difference between any of these groups.

 

 

 

 

Dangers of the Carbo-Loading Pasta Party

The worst thing you can do for your marathon comfort is to load up huge plates of pasta and salad and high-fat salad dressing the night before the marathon. As one expert commented, "Constipation is unknown among marathon participants." You don't want the extra weight in your digestive tract the next morning. You don't want any roughage, such as from the salad. You don't want the extra weight, period. If you have been eating a balanced diet the week before the marathon, you have already loaded your muscles with glycogen.

How to Eat the Week Before the Marathon

As you taper your activity in the week before the marathon, you should eat a balanced diet with 60-70% carbohydrates and not overeat or under eat. If you have been on a weight loss diet, increase your calories to match your basal metabolic rate. For women, this will be 1800-2000 calories per day.
Find Your Basal Metabolic Rate Calories Per Day

Two Days Before the Marathon

If you want a traditional pasta party, the time to do it is 2 nights before the marathon. Do not overeat. Reduce caffeine and alcohol consumption. Drink plenty of water. A giant bowl of pasta and a huge salad with lots of roughage are not recommended - you need moderation.

One Day Before the Marathon

Eliminate any high fiber foods and foods that cause gas, such as beans, broccoli, bran cereals, etc. If you are lactose intolerant, eliminate milk products. If spicy foods speed up your gut, eliminate them. Stick with low-residue foods and eat only enough to satisfy your basal metabolism. Eliminate alcohol and reduce caffeine to the bare minimum.

Morning of the Marathon

Many marathoners can't eat anything before the starting gun. Whatever you choose for breakfast should be bland and high in carbohydrates and easy to digest. If you must have some coffee, have as little as possible. Drink a large glass of water 1-2 hours before the start and have nothing more to drink until the starting gun. That starts you off well-hydrated but gives you enough time to eliminate any extra.

Adrenaline & RUE DES CREPES

Adrenaline is a hormone produced by the adrenal gland in the body of many animals. When it is produced in the body it stimulates the heart-rate, dilates blood vessels and air passages, and has a number of more minor effects. Adrenaline is naturally produced in high-stress or physically exhilarating situations

As Dr. Jack has taught us in class.....The term "fight or flight" is often used to characterize the circumstances under which adrenalineadrenalineadrenaline is released into the body. It is an early evolutionary adaptation to allow better coping with dangerous and unexpected situations. With dilated blood vessels and air passages, the body is able to pass more blood to the muscles and get more oxygen into the lungs in a timely manner, increasing physical performance for short bursts of time.




The adrenal glands may be found directly above the kidneys in the human body, and are roughly three inches (7.62 cm) in length. Norepinephrine (or noradrenaline) is also released from the adrenal glands when they are active. In a healthily functioning human, approximately 80% of the released substance is adrenalineadrenalineadrenaline, and the other 20% is norepinephrine.
Adrenaline was the first hormone to be identified, and was successfully synthesized in 1904. It is part of a family known as biogenic amines, which includes serotonin and histamine, among others. Its specific compound group is the catecholamine group, which also includes norepinephrine and dopamine. Sustained high levels of catecholamines in the blood are a good indicator of chronic stress.


It may be important after a particularly stressful situation to 'work off' the adrenaline that has been released into your system. Our ancestors handled this naturally through fighting or other physical exertion, but in the modern world, high-stress situations often arise that that involve little physical activity. This can leave high amounts of adrenaline in the body, resulting in insomnia and jittery nerves.


SO people, I have had this burst of ADRENALINE since Monday! What the heck! I am ready and so excited for this race you have NO IDEA!!!!!

Here is what I am eating today:

#1- Ezekiel Wrap, 1 1.5 tbsp nut butter, sliced banana, Starbucks tall coffee witha shot of soy

#2- Lara Bar

**then I will go for a nice easy run 6-7 miles

I went and had lunch with an amazing friend who owns the restaurant Rue Des Crepes- Denise Diaz. This place is so warm and cozy inside. We enjoyed a fabulous mixed green salad with asparagus, mushrooms, avocado, 7 grain bread with incredible Hummus they make right there! You have to check out this place! oh and they also make delicious lattes'. I had a chai tea latte with soy! YUM! Her staff are super sweet and friendly, the menu is fabulous and so many yummies to choose from!

SO we had a great lunch and a great conversation! Denise is also training for a TRIATHLON! What I am doing is NOTHING compared to hers! She will be flying out to San Fran. I am siked for her....  and NO! Don't get any ideas, this girl (me) will not be jumping into any water! :O)

Here's a great article about Denise and her HOT little spot in Harrison! 
If you stop by, please tell her  you read about her here! :O) 

#4- Afternoon I snacked on watermelon and some Mary's gone crackers.

#5- small mixed greens, 1 cup Quinoa, 6oz tofu & 1 cup corn mixed in a bowl together (yum!)

4 more days and counting!

Woke up to the rain pounding on my windows....It's all good...and I am staying positive! The sun will come out tomorrow and by Saturday it will be almost 80!!!!!! Ahhh, I can feel the sun shinning on my skin already as I run! LOVE it.

I weighed myself and I am finally getting down! Whooo hoo! I am at 112 lbs....2 more to go. Believe it or not, it has taken me all of March to get from 115 to 112. You would think it's easy, but the more you are in great shape, the longer it takes! I did a fit test on my heart rate monitor....you sit for 3 minutes and it reads your resting heart rate...My read "48- ELITE".... I feel like such an athlete! HA!

I am doing a SORT of carb load this week.... A TINY bit, but NOTHING white...I will post my meals up until Saturday Morning.

Woke up at 6am..
warm water with lemon (cleans the pipes)
7:15 am 1 slice Ezekiel bread, 1 tbsp Almond butter & 1 sliced banana
Coffee with hot soy (just a splash)

My snack at 9:00am (at work)
3 pieces watermelon
6 Brazil nuts

Then I will go workout early today working on my total body and super light stuff with the legs

Had an incredible upper body & core workout! I think my adrenaline is already in full effect! Between Yesterday's 6 mile run and today's workout, I feel insanely AMAZING!
When I got home I realized I only had 20 minutes before I had to go meet a client, so I had 1/2 cup lentil soup and leftover butternut squash (1 cup) and out the door I ran. When I got home still starving, I had a veggie burger and a 1/2 a baked yam.... WHY DON'T I eat them everyday??? They are so delicious and sweet and satisfying, Oh my!

I ran some more errands, and then enjoyed my afternoon Tea with a Lara bar, while in  my kitchen making my GREEN GODDESS GRANOLA, and answering emails! Multitasking people! ALWAYS!
I think for dinner tonight I am making Kale with Whit beans and EVOO & garlic with some tofu diced up! YUM!



make it a great evening! The rest of this week is supposed to me GORGEOUS!

XOOX

Final week.

Well, it's finally here! YIKES! My race is on Saturday. I feel that I have trained 220%! I have focused on running a 1/2 marathon since July and the time has finally come. I only selected this race in February. Man time flies. I think this week is the most crucial time of training. It's the same with Figure Competitions (way back when). You prep for 12 weeks sometimes longer, but everything you do in  the 6 days before your even are what makes or breaks your special day.

This has meant so much to me personally. I took on running back in July, because my doctor told me I should NEVER run, jump or squat again. Having arthritis in both knees as well as my left ankle, he SHOULD be right, but nah! I listen to my heart and body. I took the necessary steps to get my legs overall stronger. I payed attention to the things I never did in  the past such as the FOAM ROLLER, STRETCHING, DYNAMIC STRETCHING and breathing. From That day at the Dr office, I went home and completely switched up my workouts, my attitude and my focus.

I connected with GOD as you most know. I started praying. I started to have conversations with GOD as I would run or walk, sit in my house, lay in bed, etc. Wherever I go, He would be on my shoulder watching over me, helping me find my way towards complete happiness, CALM, and inner strength.

I believe that Running takes the MOST inner strength and heart. I have NEVER been a confident little girl, teenager, young woman and to now a grown woman. I have come so far in 9 months. I have overcome so many of my own inner obstacles. Like most of you who are reading  this, I have these voices in my head that USED to tell me that I CAN'T, I SHOULDN'T, I WON'T, I AM NOT STRONG ENOUGH and or I DON'T HAVE ENOUGH DRIVE AND DETERMINATION.

That's until NOW. I feel as though I have proved so much to myself in these 9 months. I now know that I CAN DO WHATEVER it is that I want to, no matter what it is. I Feel so empowered and free! Signing up for this race means that I am READY to complete yet another challenge I gave myself. 

Most of all, what gives me the most warmth in my heart is the fact that MORE WOMEN have approached me in the last 9 months then EVER in my life. I have motivated each of you who read this blog. I say this: If I can conquer some of the most depressing things in my life, and come out to this person I am now....Then I know that any of you reading this CAN and SHOULD do whatever you wish, desire, and whatever you set your mind to.

I run because I feel free. It's my time with the big man upstairs. It's my time to RELEASE any negativity, and throw it away. When I am running, my heart is light, I am smiling and just full of gratitude and love.

It's pretty amazing that after all these years, I found myself! I really FOUND MYSELF! 38 years later!


I must also say that without a lot of you supporting me in this new endeavor, I probably wouldn't be AS STRONG.  Each of you have touched my mind and heart in some way, so I thank you.


This week is all about focus and preparation.

Here are some tips I found while searching for prep week before a marathon:

• In the days leading up to the race, you'll be tapering your training, but keep eating the same amount of carbohydrates or slightly more, so that your body will store them.  Don't wait until the night before to carbo-load!
• You're better off eating lots of carbs at lunch the day before a race than at dinner. I sleep better if I don't overeat at night anyway, and falling asleep before a big race is always tough.
• In the two to four hours before your race, fill up on protein and simple carbohydrates and drink lots of water or sports drink.  The more time until the race, the larger your meal should be.  Avoid fiber and fats, since they can cause digestion issues. Don't try anything new on race day!
• Some good pre-race foods: bread, bagel, cereal, fruit, smoothie, low-fat milk, low-fat cheese, peanut or almond butter (not too much though).  The more liquid and easier-to-digest these foods are, the better.
• In the hour before the race, don't eat very much. Some water, sports drink, or energy gels are good now.  I don't even drink much water at this stage, to avoid having to use the bathroom during the race.
• During a race, you need 30-60 grams of carbs per hour and about a cup of water every fifteen minutes. Avoid dangerous over hydration (hyponatremia) by drinking sports drinks with sodium and/or additional sodium supplementation.  One sign of over hydration is bloating, noticeable as swelling around rings, watches, socks, etc.
• After a race, get protein and carbs into your body as quickly as possible.  Some think a 2:1 or 3:1 ratio of carbs to protein is best (chocolate milk has close to this ratio).
• Throughout the day, continue to get high-carb, moderate protein nutrition, drinking lots of water or sports drink to replenish fluids.

Well, I had a KICK ASS 6 mile run in 57 minutes! Yahoo!!!!!!!! I feel great, off to get a manicure!
XOXO

Officially a Fitness design expert!

Through the ISSA Certification I received yesterday! I attended yet another class with Dr. Jack! How I love that guy! When I am in his class he  starts to speak, students including myself can't take notes fast enough! I mean everything he says is VALUABLE! So I came to class ready to rock my notes, abosrb as much info as possible and just be in  the moment. The sad thing is that the moment goes by so fast! We started at 8am and finished at 4pm...The day just flew by.
Basically class was about how trainer are MORE then just trainers. We as ISSA Certified personal trainers should think of ourselves as so much more then just a trainer who sits and counts a clients reps and exercises.  We are trained to be irreplaceable....yet always different.

"In order to be irreplaceable, one must always be different" ~ COCO CHANEL

As the days, weeks, months and years change, so does Science. That means that there are forever new studies out there on nutrition, foods, workouts, exercises, etc. We need to be on top of our game!  In class yesterday, Dr. Jack was pulling up studies from 2 days ago! NOT from 20 years ago....

"FORTUNE FAVORS THE BOLD"

Some of the notes I took, were a review, but I wrote them down again, because the more I write and read what I write, the more I share with you. SOme of you are new to my blog...some of you have been reading for years, so read again if you have read this and if not, get ready to read some interesting stuff you can and should incorporate into your lives and or your clients lives...


The Medulla Oblongata- Anyone know what it is??? I think it's a cool word, kinda sexy! Yea, This is all sexy stuff you are about to learn. Fitness is sexy, Eating good clean foods are sexy...Yeah, I'm going there!

The medulla is the large bump at the top of your brain stem. It connects the brain to the spinal cord. Its main function is to control your heartrate and breathing.


Medulla is the lowest part of the hindbrain. The hindbrain is also called the brainstem.. The hindbrain is the lowermost brain division; formed by enlargement of the spinal cord as it enters the cranial cavity. The medulla conducts impulses between the cord and the brain and contains important reflex centers for heart, blood vessel diameter, respiratory reflexes, vomiting, coughing and swallowing.

Fun facts about the brain:
A man’s spinal cord is about 45cm long, and a woman’s is about 43cm long.


The equivalent of 3 full soda cans of blood flow through the brain each minute.

In the same minute 46cm cubed of oxygen will consume by the brain through the same blood.

Brain cell begin to die about 4 to 6 minutes after being cut off from oxygen. That, 4 to 6 minutes can save a life.

It takes about 10 seconds to fold unconscious, or in other words pass out, after blood is cut off from the brain.

Your brain uses 20 percent of your entire body’s energy, even though it is only 2 percent of your body weight.


Americans consume 15.5 tons of aspirin each year. How does that relate to the brain, I’m not sure? But if we looked into it, it probably doesn’t.

Your brain needs a workout too!

If you don’t us it, you’ll loose it. It has been studied by scientist that stimulating your mind daily, your brain will strengthen and grow to meet new challenges. Maintaining a strong brain will prevent some types of mental illnesses. You don’t want mental illness. So, give your brain a daily work out. There are a lot of brain teasers of games that you can play to upkeep your thinker. Boosting your thought processing, memory, and reasoning skills will keep you in shape for the long haul.


The brain shrinks 0.25% in mass each year following the age of 30. Bet those brain exercises look good right about now.

Brain energy can actually light up a 25 watt light bulb.

Your brain generates more electronic impulses in one day, than all telephones in the world put together.

March is the month of Brain Awareness Week, along with National Brain Injury Awareness and Mental Retardation Awareness.

The brain is a vital part of your body. Its function reflects in your life and the lives of others. Maintain a healthy brain to have knowledge and share knowledge. It is important to be aware and care. Brain is power.

No folks, this is NOT a good way to exercise your brain!

So, I am going to just give you the notes I took...Use what you wish, learn as much as you can, and if you have questions, please email me!

*Fish is brain food! Omega-3 fatty acids! Get it in your belly!

*Oats are an AMAZING low glycemic carb! It takes hours to digest!

*Cortisol- Tears up and eats your muscle for food! (Stress, and overtraining!)

*If you are mentally, physically, emotionally and mentally draines, cortisol is released in the body! NOT GOOD!

*If you train to failure...YOU WILL FAIL! Train to FATIGUE!

*It takes 6 weeks for the body to adapt to a new program (Clients) You must have patience and be consistant!  We are creating a space for the good to come....

* while stretching, smile!

*A clients session ( Like mine with my clients) should be:

   1. Scientific

   2. Energetic

   3. Safe

  

* Let's not call it BODY FAT...Let's call it STORED ENERGY! Let's think POSITIVE, NOT negative!

Put the sexy in foods!

Give yourself the gift: training, patience and time= New changes

Get into the "FLOW"

1. Make peace with meals & Workouts

try new and exotic foods!

*Hey did you know that Trader Joe's carries FLASH FROZEN fish!? That means the fish were not stressed before they were caught and as soon as they are caught and cut up, they were flash frozen to preserve and keep fresh for US! :O)

*Trout is a salmon that never leaves FRESH water! Hmmmm.....The cheek and the tail of the fish have MOST muscle!

*GROWTH occurs during rest and REM sleep, not during a workout! Get some sleep people! I sure do! *- 9 hours a night!

*Breathe! Inhale and exhale deeply through the diaphragm.... Invite breath into the body

* For all of you Gluten free people and or celiacs disease  clients, did you know that thefarm raised fish you eat is fed of pellets containing GLUTEN!  STAY AWAY from farm raised fish! NO GOOD for you! ALSO, the farm raised fish are injected with food coloring which also has gluten!

* Your Diaphragm is located under your rib cage. The muscles between the rib cage are called the intercostal muscles....

Be hungry enough for improvements to actually DO SOMETHING ABOUT IT!

* Get a journal and or give one to your clients (trainers):

1. learn how to use it.

2. Write your TRUE GOALS

3. No SUPERFICIAL GOALS

3. Desires of your heart

4. Do not hold back in your journal

5. Go deep into emotions

6. Read journal in the morning when you wake up and at night before you lay your head to rest

7. Meditate on your words in your journal

8. Keep your journal with you- for sudden thoughts

9. POSSIBILITY OVER NEGATIVITY

10. Think of your desires as already here

Instead of losing fat, how about FINDING something like energy & strength

* Don't be overwhelmed! take your first step, then your second!

Do the best you can where you are with what you've got ~ Theodore Roosevelt

* Focus on your desires, dreams and passions....but most of all, Have FAITH!

* be appreciative and always say thanks!

* Give thanks for your strength and determination & the drive you have to create a vacuum- A space for it (your desires) to arrive.

*BE BOLD!

* Starbuck's os not a cup of coffee....It's a lifestyle

* Jetblue is jetsetting...They JET!

* Louis Vuitton is not luggage....It's an adventure

UNIVERSITY STUDIES...

1/3 of all fitness emergency room visits are from treadmills

2 sugar drinks a week double your chances of getting pancreatic cancer

Optomistic people have stronger immune systems

Pure maple syrup has over 20 medicinal compounds

Walnuts slow cancer growth

Too much protein shrinks the brain! (ehmmm, bodybuilders)

STOP! STAY AWAY FROM:

Tilapia (farm raised in Chin)

Cat fish

EEl

Bluefin Tuna (almost exstinct)

Cod (over fished)

SEXY foods you SHOULD EAT

Oysters

Wild Salmon

Trout

Herring

Sardines

TRAIN TO SUCCESS NOT FAILURE!

There  you have some fabulous things to think about people! Are you motivated to be the best YOU? I am always fired up after a day with Dr. Jack....

Have a great weekend!

XO Your fit green goddess

                  

Flirting with the idea?

Everyone I talk to lately who has seen my results from Becoming a Vegan wants to know how I did it. How the heck did I transition myself from eating Chicken, Filet Mignon, Salmon, Tuna, Ground turkey and more to this Vegan lifestyle and what the heck do I eat! Oh and the best question, is "Tina, how do you get all of your protein for the day"?

It took me a long time to make the transition to a vegan diet. There is no perfect way to ease into this. WHat I did was flirt with the idea for a while. I started my elliminating dairy from my diet about 2 years afo, because f a food allergy test that came back. I am HIGHLY allergic to all dairy, casiein and anything that comes from a Cow's breast! I noticed right away, that I was no longer bloated and lethargic! The second thing I did was elliminate red meat from my diet, although I only had a 4oz piece of filet mignon once a week. Did you know red meat sits on your belly and takes many hours tro break down. EWW! The thought of my 96 degree belly heating up some chewed piece of meat inside grossed me out! SO that was easy! I won't deny, I love the smell of it when I cook it for my husband! The third and final thing I elliminated from my body was FISH! Anyone who knows me knows that I LOVED fish especially Salmon! When I researched how fish were caught and prepared and watched a few videos, well, that was easy for me too!  I don't miss any of these foods and I especially don't miss the "side effects" from eating these foods. My body functions better without animals in my body.

I bet you think I lack protein, huh? Nah! There is protein in Broccoli! Bet you didn't know that! There is so much protein in lentils, black beans, chick peas! Hmm...Still think I am lacking protein? How about in the Pistachios I eat or the Brazil nuts? How about the Almond milk?

How about the fact that I can push and pull my own body weight? I am just as strong as I was before I stopped eating meat, infact, I am so much stronger and not to mention LEANER!

Have I convinced you yet? If you are "flirting" with the idea, have a look below....



1. By reading this blog, I am assuming  that you are trying to improve your health by adopting or tyring  a vegan  or vegetarian diet. Make sure you enjoy your last "ANIMAL" meal. Make it a great one! Take a picture of it so you remember!

2. Start to try to "FLIRT" with vegan products, such as non-dairy milks or soy, into your diet. I started ordering coffe from Starbuck's coffe with a drop of steamed soy. It was so tasty! It's just as creamy as regular milk, without coming from a cow's boob! :O)

3. Ordera  vegan cookbook that match your particular ethnic tastes . I LOVE Alicia Silverstone's book "The Kind Diet".  I also love the book "These Crazy Vegan Life" b y Christine Parillo. Pick up any ingredients you need to prepare them. Try out as many recipes as you can.
4. Start eliminating one category of animal food little-by-little. You read how I did it above.

5. Eventually, begin to avoid eating animal products whenever practical. However, you don’t have to have a heart attack if you learn a dish you’re eating has a trace of meat (or dairy product). This is a benefit of becoming a vegan for health, rather than ethical, reasons.

You will  lose weight at first on a vegan diet, Vegan diets are generally healthier than animal diets, but it depends on the quality of ingredients and how they are prepared. Pick whole grain breads and pastas (complex carbohydrates) over non whole-grain products. Avoid oily, overly sweet, or processed foods, whether vegan or not.

As always, email me with any questions.

Good luck!


My current stats...

Vegan: 6 months
Weight before I was Vegan: 129lbs 16% bodyfat
Weight today: 114lbs 10% bodyfat
BEST SHAPE OF MY LIFE!

SHOT!

I can't believe how tired I feel right now! I am not sure if it's from my run yesterday or my brain in overdrive lately with LOTS to think about and get done.
This is going to be a VERY busy week for me as far as clients, meetings, and stuff to do!

I shared with you my amazing Heart Rate Monitor that I use to track my Resting heart rate, my calories, my heart rate while doing my workouts or runs, etc. The great think about this watch is that on Monday morning, a little envelope pops up and shows me what I did for the week. SO this morning, it read that I worked out a total of 8 hours and 33 minutes and burned 4, 800 calories! WHOAH! That's a lot! SO I took a test that the watch has on it where you sit for 3 minutes and it reads how fit you are and what your resting heart rate is. Mine was 50 and under it said "Elite". Hmmmm... I guess the "ol ticker is healthy, huh? :O) I like that.

I am setting some new goals this week for myself for the Spring and Summer. I will share them with you once I am done putting them together. In the meantime, Today I am NOT going to the gym, and I am NOT running. I am exhausted and need a day OFF from everything. I think well, I KNOW I over train. I can't help it. I feel like if I slow down or take a deep breath, I will lose what I worked so hard to build for myself. I am talking personally and professionally. I am like the Energizer Bunny. I should be napping, but I am sharing this info with you- My bloggin' friends.



DOn't do as I do. If you are tired and feel sleepy, rest. If you feel full of energy, then MOVE. LISTEN to your body!

XO

PAIN IN MY .......

Side! Grr... Ok so yesterday I had it in my mind that today (Sunday) I would run inside because the WEATHER MAN said the temperature was going to drop and we could get rain. Once my mind is set on something, no matter how hard I try, I can't change my thoughts! So, Got up this morning, and made a fabulous shake that I took two sips of (finish that story later). and out the door to Equinox I went. Today I was going to run 13 miles... YES, I had that in my head, BUT 8 miles into my run, I started to get these stitches in my right side. I was getting annoyed and frustrated because it was slowing me down. I kept running and taking nice deep breaths along the way and also reaching my right arm straight up while I ran. It seemed to do the trick for a few minutes, but it kept coming back. I knew that I couldn't reach 13 miles feeling like this! I kept trying to talk to God, keep my mind of of it bu it didn't work. I am sad to report I ran ONLY 11 miles today! This sucks for me! You have no idea!

Distance: 11 miles
Time 1 hour 55 minutes (that sucks!)
Calories: 1,225
Heart rate between 151-183

My shake this morning:
3 tbsp Silken tofu
3 tbsp canned pumpkin
1/2 cup blueberries
1 banana
1 packet VEGA protein
1/2 cup almond milk & 1/2 cup water
cinnamon
bee pollen

I inhaled it when I got home.

Oh before I got home, went for a pedicure because my toe nails grow like weeds! Guess who has a black toe! EWWW! From running and my toe banging in the front of my sneaker! So my new toes is starting to push the old one out! That is so gross and yes, painful!

I am going to remain in high spirits today, especially since we are going to see our friends and their beautiful little girl! Anytime I am around babies, I am just filled with happiness!

I hope you have a wonderful Sunday!
XOXO

Should you eat before you workout?

I get this question from clients ALL the time, and almost everyday people ask me what I do before a workout. First I always tell my clients that if they are training 2 hours after they have been awake, then YES! They need to BREAK THE FAST! You can't expect to come to one of my sessions on an empty stomach first thing in the morning and get a great workout. our body is in a fasted state when  you wake up. Just like driving acar with no gas won't get you far...Your belly is your tank and your food is your gas. And ldies, don't think you will burn more fat this way- YOU WON'T! Your body is smarter than you think!



The bottom line is this: When you eat carbohydrate-rich foods before exercise, you will perform better--mentally and physically--during your workout. I am not saying to go inahale some donuts from dunkin donuts or to have 3 bowls of cereal either! I am talking oats, whole grain toast with some sugar free jam, a Fit green goddess shake...You get my point!

The question then becomes, what works best for your body?

Do you have a sensitive stomach in the morning? Usually don't eat breakfast?

Choose low-fiber and low-fat foods before exercise. Try to eat at least one hour before beginning your workout. Skip the peanut butter and high-fiber dry cereals before your workout. Fat and fiber hold food in the stomach longer and with your sensitive stomach, you want the food that you eat before a workout to be digested and out of your gut when you start exercise. Best low-fat, low-fiber foods:

*Banana

**Low-fat yogurt

***Ezekiel toast (they make a cinnamn swirl with raisins, it's delish!)

Trying to Burn Fat?

Ok, so it is true that exercise on an empty stomach allows you to burn SOME fat during exercise, this does not mean a reduction in body fat. When the body is burning fat for fuel during exercise, it means that you are working out at a lower intensity. What does that mean? It means that you are burning fewer calories per minute of exercise.

To really burn your fat storage, you need to be in the carbohydrate-burning zone. When your body is using carbohydrate to fuel exercise, it means that you are burning more calories per minute. When carbohydrate isn’t available, your intensity drops, both physically and mentally. Exercise on an empty stomach generally feels much harder. Choose a satisfying meal or snack, but keep the high calorie additions to a minimum if you are trying to lose body fat. Give yourself 30-60 minutes to digest and then hit a high intensity workout. Best lower calorie, carbohydrate-rich foods to blast fat:

**1/3 cup old fashioned oats, topped with 1 tbsp raisins and cinnamon

***Toast with light spread of almond butter and preserves


***Greek Yoggurt wth 1/2 cup FitGreen Goddess Granola

What about protein intake to build Musle?

Eating protein-rich foods before exercise won’t necessarily lead to bigger muscles. Focus your attention on protein-rich chicken, salmon, turkey and Greek yogurt for after your workout when your muscles are more receptive to the powerful muscle-building affects of protein.

 Before any workout, you need carbs. Carbohydrates are your "GAS" for exercise, especially high-intensity workouts like running & weightlifting. You will blow through your glycogen stores (carbohydrate stores) during a run and or a heavy lifting workout. When glycogen levels get low, mental and physical energy will drop. When trying to build muscle it’s a good idea to incorporate small amounts protein into every meal and snack, provided that you aren’t sacrificing carbohydrates. Choose pre-workout meals and snacks that provide carbohydrate and a bit of protein for extra calories to build lean mass. Best muscle-building options:

*Hummus with cucumber and tomato slices on Ezekiel toast or an Ezekiel Wrap

**Oatmeal with fruit and a 3 egg white omelet

***Baked yam & 4 oz grilled chicken breast

Prime your body for exercise by choosing carbohydrate-rich foods for your pre-workout meal. When possible, give yourself at least 30 minutes to digest the food and absorb the nutrients. Experiment with which foods work best for your body.


And to anwer your question...I work out around the same time each day which is lbetween 10:30 & 1pm, because that is when I have the most energy. I have already had my Fit green goddess shake and my lara bar (3 hours later) all beforeI workout, so I have enough stored carbs and energy for my runs and or workouts

Pot run or workouts, I have either another shake (no fat added) and or an Ezekiel wrap with a veggie burger and some vegies on the side and to top it off, a sliced pear or some goji berries! YUM!

Pumpkin Pie shake!

YUMMY! You have to try this!

FAT & my run! Check it out!

Yesterday was a GORGEOUS day! (WEDNESDAY) I couldn't wait to get running! Ahh! SO I started to use Map my run to track my runs and to see the distance that I run. It's awesome! I can save all my runs and share with you!
I did a 6.55 mile run in 1 hour 2 minutes...
660 calories and my
heart rate was between 153-167

Once I was done with my run, I did my little circuit in my kitchen...
pull ups (i have a pull  up bar)- 7 reps
push ups- 15 reps
dips of my chairs in the kitchen- 12 reps
leg raises hanging from my pull up bar- 12 reps
side lateral holding my Chick pea cans- 15 reps
deadlifts with the chick pea cans- 20 reps
did a total of 3 sets- 11 minutes and 77 calories




Wanted to talk a little bit about nutrition and fats. I am sure that when you have fats in your body, you wonder...."How many fat grams does that have in it?"

Some people will take 'fat' completely out of their diet and end up looking like some sick drawn out person with pale skin and dark circles under their eyes in the process. This article explains why fat is one of the essential ingredients to a healthy diet…

There are so many different fat terms - saturated fat, polyunsaturated fat, monounsaturated fat, etc. How did that little three-letter word blow up into a seven-syllable word? Scary, isn't it? However, that three-letter word plays a very significant, very vital part in our diet and overall level of health and fitness.

Most health associations and organizations recommend that you get no more than 30% of your calories from fat. I think people are more concerned about getting too much fat into their diet rather than not enough. Although too much fat in the diet isn't healthy, too little fat can have some very serious consequences.


Fats and oils are a concentrated source of energy and are necessary for good health and fitness. These are some of the side effects that can occur when too much fat is trimmed from the diet:

- hair can fall out faster than fleas off of a dog's back;
- if one is lucky and manages to keep their hair, odds are that it will lose luster and sheen;
- nails can become so brittle, or so hard and curly that they can be used as next year's Christmas ribbon;
- without fat, vital organs will lack cushion;

Fats make up part of all body cells, help us maintain body temperature, and even delay hunger pangs.

Fats in the form of monounsaturated fat help raise levels of protective HDL cholesterol. Some of the foods that are a good source for monounsaturated fat are the almond and the avocado.

Polyunsaturated fat is valued for its ability to help lower total cholesterol. Safflower oil has the highest amount of polyunsaturated fat of all the common varieties of oil.

For optimum fitness, get your daily intake of fat, exercise, drink plenty of water and take those vitamins. It's health insurance at its best!

Here are my FAVORITE sources of fat:

Avocado- The Power: Oleic acid, an unsaturated fat that helps lower overall cholesterol and raise levels of HDL, plus a good dose of fiber. One slice has 81 calories, 8 grams of fat and 3 grams of fiber. Try a few slices instead of mayonnaise to dress up your next burger. (no lie....I eat 1/2 an avocado EVERYDAY!)

Walnuts are one of the best plant sources of protein. They are rich in fiber, B vitamins, magnesium, and antioxidants such as Vitamin E. Nuts in general are also high in plant sterols and fat - but mostly monounsaturated and polyunsaturated fats (omega 3 fatty acids - the good fats) that have been shown to lower LDL cholesterol. Walnuts, in particular, have significantly higher amounts of omega 3 fatty acids as compared to other nuts.

Pistachios are cholesterol free. One ounce of Pistachios contains over 10% of  the daily requirements of dietary fiber, magnesium, copper and phosphorus, and Vitamin B. Pistachios strengthen your immune system...keeping you fit.

Brazil Nuts Like most other nuts, Brazil nuts contain heart healthy monounsaturated fats that can benefit cholesterol levels. However, what really makes them special is their high selenium content. Although not strictly speaking an antioxidant, selenium is an essential component of two important antioxidant enzymes, glutathione peroxidise and glutathione. Selenium also works together with vitamin E, one of the important network antioxidants. Brazil nuts' health benefits include helping to protect against heart disease, cancer and thyroid problems.(My favorite snack everyday is 6 Brazil nuts with 6 tbsp Goji berries! YUM)

EXTRA Virgin Olive oilThe greatest exponent of monounsaturated fat is olive oil, and it is a prime component of the Mediterranean Diet. Olive oil is a natural juice which preserves the taste, aroma, vitamins and properties of the olive fruit. Olive oil is the only vegetable oil that can be consumed as it is - freshly pressed from the fruit.

The beneficial health effects of olive oil are due to both its high content of monounsaturated fatty acids and its high content of antioxidative substances. Studies have shown that olive oil offers protection against heart disease by controlling LDL ("bad") cholesterol levels while raising HDL (the "good" cholesterol) levels. (1-3) No other naturally produced oil has as large an amount of monounsaturated as olive oil -mainly oleic acid.

Olive oil is very well tolerated by the stomach. In fact, olive oil's protective function has a beneficial effect on ulcers and gastritis. Olive oil activates the secretion of bile and pancreatic hormones much more naturally than prescribed drugs. Consequently, it lowers the incidence of gallstone formation.

I could go on and on about this AMAZING FAT but I think you get the point....oh one more thing, Extra virgin Olive oil is the best amongst the olive oils, because it's the least processed, comprising the oil from the first pressing of the olives.


Again though as I have said...too much of a good thing is NOT so good. You have to space out your fats during the day and Not get obsessed about measuring but make sure you are aware of the caloric intake of the nuts and oils...because they add up...SO even for athletes who are intense in a sport, You have to keep on eye on your servings.

SPRING has...

SRUNG!!!!! I am sooo thrilled! YAH!!!! It was such a gorgeous day! Too bad it wasn't a running day for me. :O( I run tomorrow which is even better! I am going for a long needed run to clear out the attic (my brain). Although it was so beautiful out, I didn't have such a great day, and my workout stunk! Usually my workouts are amazing when I am in a bad way, but today not so much! grr.

Tomorrow is a NEW DAY! I know it will be a great day! I have been searcing for new Vegan recipes lately and came across some pretty yummy looking ones! I tried this one and I must say, they are addicting!

Try this! It's for my GLUTEN FREE FRIENDS as well as my VEGAN friends or my FLIRTY friends trying something new! XO


GLUTEN FREE CAROB CHIP OVEN CAKES!
1 large ripe banana
1 tsp agave
1/4 cup coconut flakes
1 tbsp flax seeds
1/4 cup walnut meal (grind your own)
1/2 tsp cinnamon
carob chips (use to your liking) I like a lot! :O)

pre-heat oven to 350 degrees. In a blender add banana and agave and blend until smooth. Then stir in other ingredients except carob chips. Add carob chips at the end and just spoon them into the mixture and mix with your spoon.

Line a baking sheet with parchment paper and spray with cooking spray. Spoon 2 tbsp sizes onto parchment paoer. Flatten by putting siran wrap on top of all oven cakes and pressing with a spoon.

Bake for 12 minutes, or until lightly brown.

well friends it's time to make dinner for Mr. Mario!

Check in with you later!
XO
Fit Green Goddess

I LOVE presents~

What a weekend everyone, huh? I can't believe how bad we got hit with this crazy storm. Power lines, trees wires and more all down everywhere! Causing so much chaos and stress amongst us all! I drive by the Whole Foods in Greenwich and half the roof came down. Streets are closed, and you must detour to get EVERYWHERE! UGH! People without electricity, Internet and phones! DISASTER! Luckily our block was fine. We were without the Internet for 24 hours as well as tv, but it was ok.

Anyway, I came home from work today and I got a present in the mail! Yahoo! I love presents!

I had checked out foods alive and asked for some samples of their products, and I got them today!


How exciting! I will test them out, share with everyone and let ya know what we all think! So a little thank you to Matt Alvord for being so kind and sending me some samples!

Work out today was rather intense and I started to feel raucous afterwards!

I started with my sprints on the treadmill of course....since I couldn't run in the streets today! WAH! :O(
2 min walk @ 3.5
1/4 mile run @7.0
x2
2 minute walk @3.5
1/4 mile run @ 7.5
x2
2 minute walk @ 3.5
1/4 mile run @ 8.0
x 2
walked 2 more minutes
then I ran 3 more miles until I hit 6 miles.
TIme: 1 hour 2 minutes
Calories: 605
Heart rate: 146-173
I was shot after that, but needed to do some lifting!

Kettlebell Squats / reverse lunges (2 sets)
(15) (15)

Cable flys / push ups on knuckles wide legs (2 sets)
(15 reps) (12, 10) FRIED!!!

Pull ups / close grip pull down (2 sets)
(6) (15)

Military press / Side laterals (2 sets)
(15) (15)

Dips / Pressdowns (2 sets)
1 w/ no assist (6) / (15)(20)
1 w/ assist (15)
Dbell curls (2 sets)
(15 reps)

Time: 28 minutes
calories: 221
heart rate: 130-168

I stretched..and eventhough I had a 1/2 a shake in my bag, I felt so sick to drink it, so I guzzled more water and home I went. I started to make Mario's lunch and then decided instead of the rest of my shake I would have a fabulous wrap!

1 Ezekiel wrap
1/2 avocado mashed on top
saute portabello mushrooms & some red onions and Tofu in a pan with 1/2 tsp of Bragg's liquid Aminos
Fresh basil!
PEOPLE! It's insanely delish! You have to try it!

video & Summa time succotash!

OK, so as you all know I am OBSESSED with the Kind Diet by Alicia Silverstone....I almost completed EVERY one of her recipes in the book! LOL! Finally, it was on the warm side yesterday so I decided to make something light for dinner as a side dish to my ...WHAT ELSE? VEGGIE BURGER! :O) YOU HAVE to try this dish! It's light, simple and so healthy and would compliment ANY piece of protein of your choice...I chose an AMY'S Gluten Free Veggie burger.. I never realized how yummy lima beans are and soo filling! WIth being a vegan, I always choose foods that A) fill me up B) loaded with fiber C) come from the earth D) TASTE YUMMY!


Serves 6
1 tbsp Earth Balance Butter
1 tsp Olive oil
1 cup red diced onion
1 clove garlic minced
1 (10oz) package frozen lima beans
1 cup frozen or fresh corn
1 cup cherry tomatoes halved
2 tbsp fresh parsley
2 tbsp fresh basil
1 tbsp balsamic vinegar
Directions: heat the butter & oil together over medium heat. Add the onion, and saute for 5-7 minutes or until the onion begins to brown. Add the garlic, and cook 1 minute longer. Stir in the lima beans and saute for 5 minutes. Add the corn & tomatoes and saute for 1 more minute. Don't let the tomatoes get soggy! Remove from heat and stir in the parsley, basil and vinegar. Serve warm or chilled! YOU WILL LOVE THIS!

Gloomy day! BUT! it's warm!

Weight this am: 114.4-
Goal: 110

Oprah has had SOME effect on me these past few months! She has been organzing and letting go of things and well, if she can do it, I can do it. I went through EVERYTHING I own from clothing to perfume, packed up 3 bags- Goodwill, Jeannie & Nicole. These three bags are filled with BEAUTIFUL things that just don't fit me or I am done with. Juicy Couture sweats, Michael Kors shoes, Christian Dior perfume, etc.....I am so small now, then when I tried these things on, they FELL to my knees! LITERALLY! My girl friends are little and wear size 4, so they just hit the JACKPOT! :O) I love giving my things away....When I am done with them!

Today I will be doing a 7 mile run. I will do the same route as Tuesday, except a little farther. I think with it being cloudy, I won't be as hot as I was on Tuesday. I am getting so excited! I have to get to Nike for my 4th pair of running shoes since July! Man I feel it right away when they are worn out! SO I have to do that, and get some spring running shorts and tanks. Nike.com is awesome, because if you go to the clearance section, you get great deals!

Made the most scrumptious snack from my be kind diet book.  Chocolate peanutbutter cups! YEP! SO yummy you would think they are 500 calories each!
I will post the recipe later! I want to take a pic of it! :O)

I have been having a light breakfast lately. a cup of starbucks coffee with soy, and a Lara bar. I am satisfied and full for about 3 hours. I guess it's true, when you lose weight and shrink your stomach, you are satisfied longer with smaller meals. It works!

I am going to train my girls now! Enjoy your day! Stay postive & Productive!
XO
Your Fit Green Goddess

Favorite things right now!

So I wanted to share with you some things I am rockin' right now....I always love to share things I love with everyone to spread the word! I love when I get together with the girls and we chat about new purchases or things we just love "RIGHT NOW".

I just started using GLO MINERALS Makeup. Ladies! From the brushes to the Toning mist, this line is fabulous! I was a Bobbi Brown girl for the past 5 years, and now converted! Go Minerals is light, sheer and I just feel like I am glowing every time I put on the bronzer OR just the serum after a shower. My routine in the morning is LESS then 3 minutes! I don't have time for a full face of makeup and, as a trainer, why would I? I spray the mist, apply my serum, dust on some bronzer and out the door I go! Another great thing about Glo Minerals are the prices! You get this amazing product without robbing your bank account.... You will LOVE IT!

Went shopping last week for an outfit to an event Mario & I had on a Saturday afternoon. I walked into Michael Kors to find a nice simple top because his stuff fits me great, and his prices are so reasonable and most importantly, His staff are BY FAR The best trained staff in ANY STORE I have shopped in. I can walk in there with sweats or a great outfit, Make up or disheveled, they always treat me like I am somebody special! KUDOS to MK!  SO, one of the girls helped me out as I tried on about 10 different white shirts. Then she came in with THESE! OMG! My eyes had to be picked up off the floor! I instantly fell in love and HAD TO HAVE THEM!  Luckily the event was on such an amazingly beautiful day! I wore them with a gorgeous pair of gray dress pants. I got lots of compliments on them. They are the shoe of the Spring and will make any legs look twice as long and lean! Can't wait to wear them with a pair of shorts or a pretty dress! MEOW!

Who doesn't love LULULEMON? This are the long pants...I couldn't find a pic of the ones I have. They are tight and cling to the leg, almost to the bottom of the calf. They are so flattering to the leg & BUTT! I Love them, and I LOVE the design! If you have a flat butt, this pant will give you a lift leaving you with more of a apple shape high glute!

Lululemon in Greenwich CT is GREAT, and all the women in there are very helpful honest and on you when you walk in. They have a great selection!

Ahhh, Bodyrock! A new line of sports bras! A few months back while surfing the web, I came across these AMAZING, sexy and fun sports bras! They are so feminine and so sporty! They have pockets for your ipod! I love it! Just yesterday I go walking into Equinox, and hanging on a rack my the Shop, were all of these bras! I looked and said" HEY! I just saw these online". This adorable girl comes from behind the front desk and says, Hey there! This is my line! My eyes lit up like a Christmas Tree! She really suits her line! Her name is Kelly and she has a great line of fun sports bras for you! Small chested, big chested or in between, they are comfortable. Check out her site!

Do you know how many calories you burn? Do you know what your max heart rate is while training? I do! All because of My POLAR Heart Rate Monitor . I NEVER leave home without it! I know my resting heart rate is 56. I know that when I am running at 6.0 mph, my heart rate is 160. I know then when I am done working out or running how many calories I burned! It's such a great tool. At the end of each week, a little envelope pops up and it tells me how long (hours) I spent in the gym that week and how many calories I burned. If you don't have one, you should get one! They come in really cute colors!!! LOVE THIS!

V-logging about my FABULOUS run today!

The Big 10!

 

SO since I didn't run yesterday, I had to do it today...a mile mile run. First my day started with work. I had a 7am client and then I taught an 8:15 am bootcamp....SO After that, I mentally prepared myself. I find I always get quiet and get tunnel vision! I can't talk to anyone, won't answer my phone or look around. I just do what I have to do. I started by doing my dynamic warmups..but I think i may have rushed it.  I'll get to that though...

I started to run at a nice and easy pace of 5.6 for 2 miles...my heart rate was around 140. At 2 miles I jumped up to 5.8 miles until I hit my 5 mile mark...My heart rate was up to 150-155. At the 5 mile mark, I increased my speed to 6.0 and stayed there for a while. Whenever I run at a pace of 6.0 and up, my heart rate goes through the roof, yet I am not winded or out  of breath. I could also carry a conversation, but HA! I NEVER choose to do so!  At the 7 mile mark, I felt my good 'ol hip flexors being defiant! They weren't digging the run today! I slowed down my run back to 5.6 and ran nice and easy for a while and did this for a few miles, increasing back up to 7.0 and down till I hit my 10th mile! 

I finished 10 miles in 1 hour 45 minutes. Am I happy with this? Yes and no! I am happy because I completed my goal. I am not happy because had I warmed up a bit more and work my hip flexors, my pace would have been so much better and my time would have kicked ass! I feel like I could have done the 10 miles in 1 hour and 35 minutes had I not had to slow down so much (4 times).

I need some serious coaching for the next 4 weeks. I am reaching out to the X country Coach at Harrison High School, Mike Simon as well as Rashaan who is my trainer at Equinox. Both of these guys know their stuff and will put me in a good position for my first race. Mike just told me that I should run a 13-15 mile run this coming weekend! OMG! I got butterflies when I read that. So this week, I will go out like a trooper and map out my route. Of course it will NOT be that hilly...or else you may find me on the side of the road with some dead squirrels or racoons! LOL! Kidding...

I know myself, I will do this next big run...I will also make sure I am super prepared!! LOTS of dynamic stretches beforehand!

Still living a super Hero Vegan lifestyle. I couldn't be happier! I love my tiny physique, I love my skin (it glows). I love that I am helping to save the animals and the planet! I am just happy!

Boy do I eat lots of salads and beans. Honestly, I don't get sick it it either, nor do I feel like I am missing out on anything. I get so creative in my kitchen always finding new recipes.

Need some new recipes? email me! 

iluvfitness@Gmail.com

Off to meet some fab friends for dinner!

XO CIAO!

Fit green goddess

Ms. Indesisive!

Yep! That was me this morning! I couldn't decide if I wanted to get up before the sun and go workout and do some sprints, or not. Tomorrow I have a 10 mile run lined up. We have a friends baby christening this morning, so I figured I could burn a few extra calories....Got dressed in my running clothes and went into the bathroom to pull my hair back and said "NAH! Tina you have to be nuts! Take the day off to relax! You have a BIG run ahead of you this morning!" And well, so here I am.

I guess you can say I am getting a little nervous about the run. 85% of my training for this 1/2 marathon has been done indoors! I think my body is also very used to my training onthe treadmill. Just the other day I got my Runners World subscription in the mail...and wouldn't ya know it.... and article called:



"BUST OUT" Basically I need to start going outside once a week (BUT I ONLY HAVE 4More Weeks!)It also says to run 1 minute / walk 1 minute...I haven't got the time for stop and go here people! I think I have been training my legs and endurance for quite some time now, I think I will be fine! I just have to pace myself. I think as long as it doesn't snow or drop below 45, it'll be JUST fine! :O)

"The body gets really good at what you ask it to do. Once you have a mastery or proficiency in a routine, you'll no longer experience new gains in fitnes. You've got to add different elements of stress".

As a personal trainer I KNOW THIS...but sometimes I guess I get so caught up in my routine, I don't think about whether or not my body is adjusted or not.

Just last week I worked with a trainer from Equinox who worked on speed endurance and flexability with me. I SUCK at this stuff, and wouldn't ya know it, after just 20 minutes I was wrecked! It felt great to get out of my comfort zone and do things to better my sport (running).


Here are some other tips I reead in this months Runner's World:

SLice Avocado~ Runners who restricttheir fat intake may not eat enough calories to keep up with training demands. Dietary fat is also neded to absorb fat-soluable minerals including vitamin D, necessary for bone health. Focus on healthy unsaturated fats like avocados, nuts, seeds and Olive Oil.

This one is awesome, especially for me (the Vegan)... I have 6 Brazil nuts everyday!
Brazil nut packs 100% of your daily selenium needs. Whole grains, beef, fish, poultry, and walnuts are also rich sources.






Here is a fabulous recipe featured:

Pasta Bean toss:
1 lb whole grain Penne (I use Brown Rice Pasta)
2 medium red onions, thinly sliced
2 large cloves garlic
1 teaspoon olive oil
5 carrots cut julienne- style
2 cups raw broccoli florets
12 ripe tomatoes, diced
3 tbsp worcestire sauce
4 tbso fresh basil
1 15- oz can red kidney beans
1 15-oz can white kidney beans
1/2 cup grates parmesan cheese ( i wouldn't use cheese, VEGAN)

Cook pasta according to directions. While the pasta cooks, in a large frying pan saute the garlic & onions until carmelized. Add remaining veggies, tomatoes, worcetstre sauce and basil. Simmer for 4 minutes. Add beans and simmer for two minutes or until veggies are tender. Add pasta & cheese, stir. Serves 6!

Sounds so yummy and such a great dish for a post run!


WEll my friends, it's a gorgeous day! Mario & I will be getting dressed up and off to a Christening...and then wouldn't ya know it....to Whole Foods! My favorite place!

ENJOY!
XO

Have your banana today?

Bananas. Containing three natural sugars - sucrose, fructose and glucose combined with fiber, a banana gives an instant, sustained and substantial boost of energy. Research has proven that just two bananas provide enough energy for a strenuous 90-minute workout. No wonder the banana is the number one fruit with the world's leading athletes.

But energy isn't the only way a banana can help us keep fit. It can also help overcome or prevent a substantial number of illnesses and conditions, making it a must to add to our daily diet.

Depression: According to a recent survey undertaken by MIND amongst people suffering from depression, many felt much better after eating a banana. This is because bananas contain tryptophan, a type of protein that the body converts into serotonin, known to make you relax, improve your mood and generally make you feel happier.

PMS: Forget the pills - eat a banana. The vitamin B6 it contains Regulates blood glucose levels, which can affect your mood.

Anemia: High in iron, bananas can stimulate the production of Hemoglobin in the blood and so helps in cases of anemia.

Blood Pressure: This unique tropical fruit is extremely high in potassium yet low in salt, making it the perfect to beat blood pressure. So much so, the US Food and Drug Administration has just allowed the banana industry to make official claims for the fruit's ability to reduce the risk of blood pressure and stroke.

Brain Power: 200 students at a Twickenham (Middlesex) school were helped through their exams this year by eating bananas at breakfast, break, and lunch in a bid to boost their brain power. Research has shown that the potassium-packed fruit can assist learning by making pupils more alert...

Constipation: High in fiber, including bananas in the diet can help restore normal bowel action, helping to overcome the problem without resorting to laxatives.

Hangovers: One of the quickest ways of curing a hangover is to make a banana milkshake, sweetened with honey. The banana calms the stomach and, with the help of the honey, builds up depleted blood sugar levels, while the milk soothes and re-hydrates your system.

Heartburn: Bananas have a natural antacid effect in the body, so if you suffer from heartburn, try eating a banana for soothing relief.

Morning Sickness: Snacking on bananas between meals helps to keep blood sugar levels up and avoid morning sickness.

Mosquito bites: Before reaching for the insect bite cream, try rubbing the affected area with the inside of a banana skin. Many people find it amazingly successful at reducing swelling and irritation. (Then you EAT the banana!!)

Nerves: Bananas are high in B! Vitamins that help calm the nervous system. Overweight and at work? Studies at the Institute of Psychology in Austria found pressure at work leads to gorging on comfort food like chocolate and crisps. Looking at 5,000 hospital patients, researchers found the most obese were more likely to be in high-pressure jobs. The report concluded that, to avoid panic-induced food cravings, we need to control our blood sugar levels by snacking on high carbohydrate foods every two hours to keep levels steady.

Ulcers: The banana is used as the dietary food against intestinal disorders because of its soft texture and smoothness. It is the only raw fruit that can be eaten without distress in over-chronicler cases. It also neutralizes over-acidity and reduces irritation by coating the lining of the stomach.

Temperature control: Many other cultures see bananas as a "cooling" fruit that can lower both the physical and emotional temperature of expectant mothers. In Thailand, for example, pregnant women eat bananas to ensure their baby is born with a cool temperature.

Seasonal Affective Disorder (SAD): Bananas can help SAD sufferers because they contain the natural mood enhancer: tryptophan.

Smoking: Bananas can also help people trying to give up smoking. The B6 and B12 they contain, as well as the potassium and magnesium found in them, help the body recover from the effects of nicotine withdrawal.

Stress: Potassium is a vital mineral, which helps normalize the heartbeat, sends oxygen to the brain and regulates your body's water balance. When we are stressed, our metabolic rate rises, thereby reducing our potassium levels. These can be rebalanced with the help of a high-potassium banana snack.

Strokes: According to research in "The New England Journal of Medicine,"eating bananas as part of a regular diet can cut the risk of death by strokes by as much as 40%!

Warts: Those keen on natural alternatives swear that if you want to kill off a wart, take a piece of banana skin and place it on the wart, with the yellow side out. Carefully hold the skin in place with a plaster or surgical tape!

So, a banana really is a natural remedy for many ills. When you compare it to an apple, it has four times the protein, twice the carbohydrate, three times the phosphorus, five times the vitamin A and iron, and twice the other vitamins and minerals. It is also rich in potassium and is one of the best value foods around. So maybe its time to change that well-known phrase so that we say,

"A banana a day keeps the doctor away!"

it's been a few days, huh!

so much to fill you in on in the FIt green Goddess world!! Where to begin! hmmm, well, ok..so I have exactly 4 more weeks until my first 1/2 marathon- and my training is going great. This Sunday will be my first 10 mile run! After this Sunday, EVERY run will be outside, well that is of course unless it's SNOWY and icey. I will officially be done with my indoor running. I am noticing that my speed days are getting better and I am not as winded. My body is definitely used to what I have been doing.

More then ever lately, I have been getting different comments about my physique. Some say I look Better then Ever. Some say I am too "SKINNY". Some say I look like an athlete. I say I am still a work in progress. I still look at myself and see things I would like to change. I want more definition in my arms. I want more cuts by my hips, and I want my inner thighs thinner. My back is really lean and cut, my strength & Endurance are on FIRE! I FEEL incredible. My skin glows with not an ounce of makeup on, and I run like no body's business. SO to those who think I am too "SKINNY", BLAH BLAH! To those who say I look more athletic, well THANK YOU- That is the biggest compliment EVER. I work damn hard each and everytime I step foot in the gym.

And another thing about people who don't know me but stare or look at me all the time in the gym. I am VERY approachable, WHEN I AM DONE WORKING OUT and I am STRETCHING. I am VERY friendly, and LOVE to help anyone who asks for help or advice. I will not be the one to just start a conversation in the gym. My time in the gym is VERY personal and serious to me. It's my only ALONE time, just me, the weights and my Ipod. I wish sometimes women wouldn't stare or look me up and down. It makes me wonder....what they are thinking. I know what I think when I see women chatting it up in the gym, flirting with trainers, texting on the treadmill or talking on the cell.....WASTE OF TIME!!!! MOVE IT OR LOSE IT SISTA!

Enough ranting! HA!

My fabulous VEGAN dinner tonight was a green & yellow zucchini diced, 1/4 of a red onion diced, garlic of course, and 1 can of chick peas. Also a 1/4 of a can of crushed tomatoes where I added water. I simmered all of the ingredients for 35 minutes and served over Brown RIce Pasta Linguini! DELISH! I love eating like this.The veggies are full of fiber and water, leaving you nice and satiated. The few staples still in my diet are:

Breakfast: 1 slice Ezekiel toast almond butter & a banana sliced on top
Snack: the WONDERFUL LARA BAR!
Green Goddess Shakes
Goji berries & brazil nuts

Promise to bring you some fun new videos this week! I made an awesome one of a lunch I made Mario the other day and deleted it by accident, I was so bummed.

Have you tried my Fit Green Goddess Granola? I am so excited about the demand I am getting! Phew! If you haven't tried it, ya gotta go to my page!


Have a great night!
XO