Majority wins

Blog stays up I guess ! Majority response was to keep it going. So I will.

Latest toe picture at the bottom... yep, stitches and pin still intact :(

Dr appt didn't go as I planned. Pin and stitches stay in until April 12th. Which, I guess, isn't terrible. In looking at the sunny side, bottom line, the boot thingy will be on until around that time anyway. So, hey, the pin sticking out (pic at bottom) while somewhat uncomfortable and tends to ache a bit (and if I turn or bend the foot the wrong way, I know it right away !), isn't sooo bad. Although, I do feel like a dog with a cone on. Just because I think I'm going to run into something and I am terribly guarded with the toe ! We were at at function on Saturday night with a group of people and there were tons of kids wandering around and I spent most of the time with my foot tucked up behind me standing on one leg - I looked like a flamingo !

BAJA BOB offer o' the month !! Choose from two coupons: Get 10% OFF with coupon code* BAJA31010 OR Get 15% OFF on orders of $40 or more with coupon code* BAJA31015. Expires 4/4/10. Love that guy :)

And this is kinda long... but good information about nutrition in general. And while it refers to a "runners diet".. ultimately this will work for any person who is working out !

The Athlete’s Kitchen
Copyright: Nancy Clark MS RD CSSD March 2010

Figuring Out Your Sports Diet: Tips for Label Readers

“What percent of my calories should come from carbs, protein and fat?”
“Orange juice has 24 grams sugar. Isn’t that bad...???”
“I stopped eating peanut butter; the label says it has 16 grams of fat!!!”

If you are like many runners, you feel totally confused about what to eat. You listen to a plethora of nutrition experts, read food labels, and then try to piece the information together to build a better sports diet. Yet, you end up with lots of questions, like what percent of calories should come from carbs, protein and fat: 40-30-30% or 60-15-25%?
According to the American Dietetic Association's Position Stand on Nutrition & Athletic Performance, percentages are not the way to calculate a sports diet. Here's one example why:
• If you are a trying to drop five pounds to be lighter for a race and are eating only 1,600 calories a day, 10-15% of calories from protein translates into 160-240 calories of protein. That’s the equivalent of 40-60 grams protein. (There are 4 calories/gram protein.) That’s way too little. The runner who weighs 140 lbs. would need almost double that amount, because dieting athletes should target about 0.8 grams protein per pound of body weight (1.7 g pro/kg).

Assessing your diet
Instead of getting overwhelmed by percentages of calories, I suggest you envision a dinner plate. The goal is for 2/3 to 3/4 of the plate to be filled with carb-based foods (such as brown rice and broccoli) and 1/4 to 1/3 filled with a protein-rich food (such as a piece of fish). The plate-method is far easier than calculating grams of carbs, protein and fat!

But, if you are curious about your food intake and want to learn more about what you eat, you can track your diet on websites such as MyDailyPlate.com, fitday.com or sparkpeople.com. One critical key when assessing your diet is to weigh and measure your food so you know exactly how much you actually eat and not just guess. (Hmm. I guess that’s about 1 cup of oatmeal...) Be honest now; people tend to change what they eat when they have to record it. Be sure to include the Munchkin someone brought into the office, the Hershey’s Kiss from the candy jar, the French fry you snitched....

By tracking your intake for three or four days, you'll get a good snapshot of your training diet. Ideally, a runner who routinely trains hard wants to consume about:
• 2.5 to 4.5 gram carbohydrate/lb body weight (6 to 10 g/kg)
• 0.5 to 0.8 gram protein/lb body weight (1.2 to 1.7 g/kg)
• the rest of the calories from fat (no less than 20% of calories from fat).
If you are consuming more than 2,000 calories of day from primarily nutrient-dense food, a diet analysis will help you discover you likely consume abundant vitamins and minerals—and get more than 100% of the Daily Value. (This may lead you to question if you actually need that vitamin pill after all!)

Making sense of information on food labels
Here are some food label questions runners ask me about the carbs, protein and fats in their diets. Perhaps this information will help address your confusion as well.

Q. Is it OK to have 2% milk (with 5 grams fat) on my cereal instead of watery skim milk (with 0 grams fat)? It tastes better and is more satisfying.
A. Yes, as long as you budget the rest of your day's fat intake. That is, if you enjoy 2% milk on cereal, then simply choose less mayo, cheese and fatty foods at other meals. Even dieting runners should consume at least 40 grams of (primarily healthful) fat per day.

Q. Should I avoid peanut butter because it has 16 grams of fat?
A. No! About 25% of your calories can appropriately come from fat. That means the typical female runner can enjoy 600 calories (~65 grams) of fat per day. Peanut butter can easily fit within your fat-budget. Plus, peanut butter’s fat is health-protective. People who enjoy peanut butter and nuts five or more times a week reduce their risk of heart disease and diabetes by more than 20%. Perhaps you want to enjoy peanut butter twice a day?!

Q. The label says 2 tablespoons of Skippy peanut butter has 3 grams of added sugar. Isn’t that bad?
A. Three grams of sugar equates to 12 calories of sugar. This is far less than the jelly that goes on a PB&J sandwich, as well as a fraction of the sugar in sports drinks and jellybeans. A standard guideline is 10% of calories can come from refined sugar. That equates to about 240 to 300 calories (60-75 grams) of sugar for most runners. You can choose how you want to spend those sugar-grams.

Q. Should I avoid orange juice because it has too much sugar?
A. All the calories in orange juice come from sugar, but along with that (natural) sugar, you get abundant vitamin C (to boost your immune system), potassium (to protect against high blood pressure), folate (to protect against birth defects) and numerous other health-protective nutrients. The sugar in orange juice (and any type of sugar, for that matter) fuels your muscles. The nutrients that accompany that natural sugar are like spark plugs and help your body’s engine run stronger.
While eating the whole orange is preferable to drinking the juice, any form of fruit is better than none. That is, if you aren't going to make time to peel an orange, grabbing a glass of OJ for a morning eye-opener is a handy alternative—and is far preferable to grabbing just a coffee-to-go.

Q. The label on my protein bar contains it contains 20 grams of protein. How many of these bars should I eat in a day?
A. What makes you think you need any protein bars at all? Most hungry runners get the protein they need through normal meals and snacks. Consuming excess protein is a needless expense for most athletes.

Athletes who might benefit from protein bars include vegetarians, dieters or college students who eat limited meat from the dining hall. If that’s your case, track your protein intake by using the websites mentioned above to see if your protein intake comes up short. If it does, make the effort to eat extra Greek yogurt, tuna or cottage cheese—excellent sources of protein with a lower price (and better taste).

Q. How many grams of protein should I eat in a day?
A. For most runners, I recommend 0.5-0.8 grams protein/lb body weight (1.2 -1.7 g/kg). This equates to a moderate serving of protein-rich food at each meal (such as milk on breakfast cereal, sandwich at lunch, yogurt for a snack, and fish for dinner.) Even if you want to build muscle, your need for additional carbs to fuel the heavy lifting is higher than the need for extra protein. Be sure to enjoy carb-protein combinations that allow you to fill up on carbs and enjoy protein as the accompaniment. Filling up on primarily protein will leave your stomach full but your muscles unfed. That means, recover with a fruit-yogurt smoothie instead of a protein shake!

It's time I think.... we'll see

Debating on ending the blogging... I feel like I'm not contributing much to the overall good health of the world these days :) And I'm not updating as much as I would like to. So, maybe it's time. I'll juggle this around for a few weeks and see. So far, the response has been NO - keep it going -

If you guys are good with me only posting once or twice a week, I think I'd keep it going.

I'll debate with myself and let you guys know ;)

IN THE MEANTIME ....

Did you see Jamie Oliver - the cutest Brit chef ever - on his new show Food Revolution. I love that guy. He was CRACKIN' me up. In the cafeteria of an elementary school looking at the hellish food we serve our kids. He actually looked frightened :) You can check out www.oprah.com for his ideas, his recipes and WHY you need this stuff in your pantry at all times:

Whole grain mustard Extra-virgin olive oil Sesame oil White wine vinegar Bread flour Whole wheat flour Baking powder Dried yeast Superfine sugar Brown sugar Confectioner's sugar Unsweetened cocoa powder Chow mein noodles Canned cannellini beans Canned kidney beans Canned tuna Canned coconut milk Anchovies Quick-cook couscous Basmati rice Brown rice Oatmeal

Honey Maple syrup Almonds/hazelnuts or mixed nuts Mixed seeds Chicken, vegetable and beef broth stock cubes Jarred pesto Ketchup Tabasco sauce Mayonnaise Dijon mustard English mustard Olive oil Canola oil Red wine vinegar Balsamic vinegar All-purpose flour Cornstarch Dried pasta Canned garbanzo beans Canned tomatoes Baking powder Soy sauce Worcestershire sauce Plain crackers—unsalted saltines

SPICES Ground cinnamon Chile powder Dried oregano Ground cumin Ground coriander Curry powder Smoked paprika Five-spice powder Sea salt Black peppercorns

FROZEN STUFF Peas Sugar snap peas Green beans Sweet corn Fruits Raw shrimp

Easy rules to follow... And.. the toe picture...

Toe update: Picture at the bottom... in case you don't want to look :) Stitches still in, pin is doing OK.. but doc wants to try to keep it in as long as possible. He said when it worked its way out of the metatarsal bone (way down past my toe), I'd know, and to call him. Ouch :) I go back next week. Fingers crossed ! Today is day 7, so only 35 more days !!

Jenny Hadfield rocks... if you don't know her, you should - and she's got some killer training programs that even I can follow !! These are some simple, basic, easy to follow rules for eating in general...

How to Fuel for Weight Loss

As with any solid weight loss journey, fueling your body with healthy nutrient-rich foods is key. This isn't always an easy transition, however the good news is you will feel the difference through energy levels and mood even with the smallest of changes. I'm an advocate for easing into things as changing too much too soon, can lead to frustration, deprivation and sabotage. Here are a few simple tricks you can incorporate into your eating routine. Keep is simple and real and develop a recipe that makes sense for you and your family.

Downsize your plate sizes. It is a little well-known fact that the size of our serving wear has increased in the last three decades, and with it, so too have our portions. Choose a small plate for meals to avoid over-sized portions. Ladies, it's just like carrying a big purse. The more room you have, the more likely you are to stuff it! When dining out, split your meals with a friend or spouse, or ask for half of it in a to-go box before it is served. (amazing when you truly learn what a true portion size is ! I poured 4 ounces of white wine to see exactly how much it was... um yeah, not much ! )

Eat at the table. Avoid eating meals while driving, watching TV or even reading. You'll avoid overeating due to distraction, and break the bond between TV and food. (not easy for us, since we don't have a dining room table !)

Spice it up and slow it down. Adding a little spice to your foods raises your metabolism and can slow down the pace of eating. Focus on your food and learn to slow the pace of eating by chewing more slowly and thoroughly, and putting down your silverware after each bite. The more slowlyyou eat, the more time your body has to realize it is satisfied and full. Plus, thoroughly chewed food digests more quickly in your stomach. (side note on this... I totally use Hot Wing Sauce on everything ! spicy, minimal calories and adds tons of flavor. Or, salsa .. on just about everything !)

Fill up with fiber. Include foods that are high in fiber to fill you up and stabilize blood sugar levels. This will help you to avoid cravings. (I use protein - 110 calorie chocolate protein shakes (Pure Protein = yum)

Be timely. Plan your meals for the day and assure you have something to eat as you progress. Doing so will increase your energy, help you avoid missed meals, and prevent binging later in the day. Pack up your meals and have healthy snacks by your side at all times. (learning this ... plan ahead !)

Eat in, rather than out. Cooking at home gives you complete control of the quality of food, fat content and portion sizes. Not to mention it is much less expensive. Treat yourself to a dinner out every once in a while, but keep cooking at the home front.

Support your local farmers market. Look for your local farmer's market for fresh,organic fruits and vegetables. It's a great way to support your community and assure the quality and safety of your produce. (Duh - live by Pike Place !)

Eat foods and drinks with a short list of ingredients. Highly processed foods are quick and easy to prepare, but lack in the nutrient department and can lead to hypertension due to high sodium levels. Keep it real and reach for--or prepare--foods that are in essence "natural" and that have a list of five ingredients or less. Being mindful of what goes in your body is a great way to feeling better within a matter of days. (another new thing to learn - Rob is a great cook and can totally do this - and our grocery store has a great health food section that has alot of minimal ingredient quick to fix items, check out one of your bars one time and see all the ingredients , ouch !)

Coach Jenny Hadfield is the co-author of the best-selling Marathoning for Mortals, and the new Running for Mortals and Training for Mortals series. Coach Jenny has trained thousands of runners and walkers with her training plans.

I object ! and more food for thought :)

I love Jeff Galloway, most of the time. I think he makes sense and has some great ideas that allows everyone, regardless of age, size, activity level etc, to get out there and get moving. But check out what he has published about "Recommended number of running/walking days per week by age:"

35 and under: no more than 5 days a week

36-45: no more than 4 running days a week [you may walk or cross train (XT) on 2 other days if desired]

46-59: run every other day/ up to 3 walk or XT* days, if desired

60+: 3 days a week/up to 3 walk or XT* days if desired

70+: 2 running days and 1 long walk day/ up to 3 other walk or XT* days

80+: One long run, one shorter run, and one long walk/ up to 2 other walk days

I cry foul. I don't think your AGE should dictate how many days you can run / walk. I know plenty of 40+ people that are in way better cardio shape than some 20 year olds. And I do agree with the 36 - 45 age range. That allows you 6 days of training a week. Whether it be running or weight training.

Just my small rant for the day :)

And as I'm on day 5 of my 42 day foot thing, I got some info from Runner's World that was kinda interesting regarding supplements, food and injuries. You all know that I already take calcium + fish oil + D3 + glucosamine and chrondroitan, but perhaps there's more I can be doing... and yes, I already get all the recommended protein !!

Pile on the protein. True, a high-carbohydrate diet will fuel your running. But many runners take this advice to the extreme, living on bagels, pasta, and energy bars. Besides carbohydrate, you also need 80 to 100 grams of protein a day to maintain your muscles and other soft tissues. A small 3-ounce serving of chicken provides about 25 grams of protein, a glass of milk 10, a soy burger 14, and a hard-boiled egg 6. If you're only eating one protein source a day, you're not consuming enough. Try to include some protein in every meal.

Don't forget zinc and iron. Runners often skimp on these two important trace nutrients found predominantly in red meat. Though research hasn't linked zinc and iron deficiency with increased injury rates, I've noticed the connection when working with injured athletes, and so have many of my sports-nutrition colleagues.

You need 15 milligrams of zinc and 18 milligrams of iron a day. Most runners don't consume nearly that much, which is why I recommend eating a zinc- and iron-fortified breakfast cereal or taking a multivitamin that contains both minerals. Foods that are good sources of both zinc and iron include lean beef, poultry, seafood, and lentils.

i'm a giant liar

it hurts ... I like my 4 out of 10 better yesterday... it was still numb. It's a 12 out 10

aaahhhh tomorrow is a new day

wow ! I'm a blogger slacker !

Look !! It's a giant mummy foot :) Day after toe surgery. It's doing OK. On a scale of 1-10 for uncomfortable, it's about a 4. It doesn't hurt hurt, just feels really really really sore. I think that's stellar !

Today, being St. Patricks Day and all, I sucked it up and went to see the Pipes and Drums play. I was good, I elevated it and just sat there. I wish I could have tolerated more, but the place was packed and I didn't want to get stepped on !

While walking around minimally and looking like a gimp, I've come to the sad sad conclusion, that I don't think I'm cut out for half marathons any longer. You know when my running dr said "girl, your old", it's kinda true. I don't feel old, but things just don't heal like they used to. I'm ok with that. I'm gonna focus on weight training and fun 5K's from now on - well, when I get this foot thing done with.

On that note, let's talk 5k's !!! I've got some favorites that I wanna do this summer.

• LiveStrong 5K in June. Right here at the Seattle Center. Such a great atmosphere and a super easy fun run.
• The Firecracker 5000. On midnight, the night before 4th of July ! Super fun ! Although, lessons learned from last time, don't drink Red Bull before the race !
• The Top Pot Donut 5K around Greenlake ! I love that a donut place is sponsoring a 5k
• IronGirl 10k or 5k around Greenlake in September. I love this one. Only girls, great fun.
• and last, the Oktoberfest Brew-Ha-Ha 5k. Always a good time, with beer at the end !

Overall, I think that's a good line up. Basic, easy, fun.

And for the next 4-6 weeks, I'll be watching the caloric intake, and doing exactly as told :)

Once I'm back in the game, I gotta make sure that I'm not slackin or making excuses. With my new work hours, I get home a lot later... check out this excuse buster I found. I love the sentence "Don't confuse mental fatigue with physical fatigue".... pretty much says suck it up sister !

Late-day Roadblock: IT'S BEEN A LONG DAY AND YOU'RE BEAT

WHAT'S HAPPENING
Mental fatigue lowers dopamine, a brain chemical that makes you feel energized. Plus, blood sugar dips again between 5 and 7 p.m.
HURDLE IT
Don't confuse mental fatigue with physical fatigue. Researchers from Bangor University in Wales report that short-term mental fatigue doesn't impact the physical function. So it's your mind—not your body—that craves downtime. And running is the perfect antidote. "Running elevates your nervous system, which increases your sense of alertness," Moffitt says. Resist the urge to skip your run by packing your gear, changing at work, and going directly to the gym or trail. Even better, join—or start—an after-work running group. Keep your energy up with a snack before your run.

and we come to a screeching halt + GO REBS !

Friday 12 March

Dear 100 Day WorkOut Challenge:

I love you. I love that you hold me accountable and make me do math. I love that you make me run when I don't want to. However, I think the time has come for us to part ways. You see, I can't play with you anymore. I'll give you 4 more days of my best efforts, then, you'll have to leave without me. Move on. Keep inspiring. Keep people workin'. Here's my last time with you:

Friday Day 19 = workout #15... one hour wind trainer ride
Saturday Day 20 = workout #16 ...3.5 mile waterfront run
Sunday Day 21 = workout #17 ... 3.75 mile St Pats Dash
Monday Day 22 = workout #18 ... 45 minutes on the AMT
Tuesday Day 23 = foot surgery :( no more impact for FOUR FOUR FOUR weeks.

Sincerely, Jodie

XXOXOXOXOXOXOXOXOXOXOXOXOXOXOXOXOXOXOXOXOXOXOXOXOXOXOXOXOXO

That being said, I have managed to lose 9 pounds in the last few months. Although, my clothes don't feel any different. Interesting.

So for the 4 weeks that I'm doing nothing and wearing a lovely geriatric teva sandal looking shoe thing on my foot, I will be monitoring the food intake CLOSELY.

I also will continue to post fun, inspiring, cool stuff I find on the blog. And... I do plan on signing up for the LiveStrong Challenge in June, as well as the IronGirl 10k in September. Who's in with me ???

OK... I'm off to set up the wind trainer, turn on the UNLV Rebels game, yell at the refs while riding and hopefully watch the Rebs beat those damn BYU Cougars. WOOT WOOT !

ow ow ow and WOOT WOOT !

The sharp excruciating pain in my throat is apparently not shards of glass as I originally suspected. It's a cold thing :( . Yesterday I did manage to get in a 3.5 mile treadmill run and I felt pretty good. Today - not so much. I'm counting my 35-40 minute walk while dragging the dog around the city as a minimal cardio workout. That makes Day 17 Workout 14 for the 100 Day WorkOut Challenge. Still not too shabby !

I DO HAVE SOME AMAZING THRILLING NEWS !

From CNN - My brother -in - law sent it to me :) I'm workin' on health ladies !

First - make your SkinnyGirl Margarita - then read the CNN article !

The Skinny Girls Margarita

On the Rocks

What you’ll need:

* 2 oz of clear Tequila (100% agave, Patron Silver)
* (count 1, 2 while you pour, no need for measuring)
* A splash of fresh lime juice
* A splash of Cointreau, Grand Marnier or Triple Sec

Combine all ingredients over a glass of ice

Garnish with a lime wedge and salt (or sugar) if you’d like.

Makes one serving

(your looking at around 100-150 calories for this !)

Study: Women who drink are less likely to gain weight Health.com (Health.com) -- Some women avoid drinking calorie-filled cocktails, wine, and beer because they're worried about packing on the pounds. Now, a new study suggests that women who are moderate drinkers actually tend to gain less weight over time than teetotalers. The risk of becoming overweight or obese falls as alcohol consumption rises, even when factors such as smoking, fruit and vegetable consumption, and physical activity are taken into account, the study found. Women who consumed between 1.5 and 3 drinks daily had a 27 percent and 61 percent lower risk of becoming overweight or obese, respectively, than women who didn't drink at all, according to the study, which was published in the Archives of Internal Medicine. However, the researchers did not look at how the participants' drinking may have affected their lives besides weight gain. Alcohol use can lead to health problems and "psychosocial problems," they point out, and they caution that appropriate alcohol intake differs for each individual and depends on a range of factors. In addition to potentially causing problems at work and with relationships, daily alcohol consumption has a number of health risks, including a small increase in the risk of breast cancer. Experts recommend that women drink no more than one alcoholic beverage a day, and that men limit themselves to two. And if you don't drink, experts say, these findings shouldn't inspire you to start hitting the bottle. "It won't change recommendations for my patients, I can say that for certain," says Scott Kahan, M.D., the co-director of the George Washington University Weight Management Program, in Washington, D.C. "If you don't drink, there's no reason to start." But, he adds, "I think [the study] suggests that there's no need to quit or avoid alcohol if it's something you enjoy." In the study, researchers at the Harvard School of Public Health and Brigham and Women's Hospital, in Boston, Massachusetts, surveyed 19,220 healthy, normal-weight women about their diet and drinking habits. Nearly 40 percent of the women didn't drink at all, and a very small number -- just 3 percent -- consumed more than about 2.5 drinks a day. Over the 13-year study period, 4 out of 10 women became overweight or obese. The women who drank cut down on their calorie intake from food, especially carbohydrates, the study showed. However, total calorie intake did inch up as alcohol consumption increased; women who drank at least 2.5 drinks a day averaged about 1,800 calories a day, compared with 1,670 for teetotalers. R. Curtis Ellison, M.D., the director of the Institute on Lifestyle and Health at the Boston University School of Medicine, says this study is the strongest evidence to date that calories from food and booze are not created equal. "Many other studies that are not nearly as well done or as large as this suggest that calories from alcohol are metabolized differently," Ellison says. "The alcohol calories probably don't count as much as calories from a Hershey's bar." Kahan says that the findings challenge the conventional wisdom about calories from alcohol. "The way that the body handles those calories very possibly might be very different from carbohydrates, fats, and proteins," he says. "It makes you wonder if we've been thinking about alcohol as a nutrient a little bit incorrectly." One drawback of the study, Kahan adds, is that the researchers did not examine how alcohol consumption might influence weight gain in women who are already overweight or obese. Another limitation, according to Ellison, is that the study contains no information on the role a woman's drinking patterns might have played -- whether, for instance, a glass of wine each day had a different effect than downing several drinks once or twice a week. Although recovering alcoholics and people with uncontrolled epilepsy shouldn't drink, Ellison says, moderate alcohol consumption can have health benefits for people middle-aged and older, especially when it comes to heart health and stroke risk. For most women, he adds, these benefits will outweigh the small increase in breast cancer risk associated with alcohol consumption. "I am someone who's a strong believer that substances in wine are helpful," he says.

Monday Monday...

I'll admit it, without guilt, without stress, this weekend was a total workout loss. That being said, it was a total social extravaganza !!!

• Friday = hustle my butt home from work and party with a great group of people and super amazing guests from CA :) I did have Baja Bob's margaritas !
• Saturday = amazing beautiful day, I did a little jog along the waterfront, then spent hours being touristy down at the Market and downtown... I was walking.. that counts right ?
• Sunday = go and show support for the StairClimbin' firefighters and applaud the pipers and drummers. Then, dinner with fantastic friends and a show at the 5th Ave.

OK... so not a whole lotta cardio going on there. But, you know what, it was A-OK !

Monday was supposed to be a happy lil' 5K on the trusty treadmill, but my throat feels like I swallowed shattered glass, so no breathing hard for me ! Instead, I did some stretching. And I think that counts for the 100 Day WorkOut Challenge :) So as of Monday, I am at Day 15 and workout # 12. I'll take it ! And next weekend is my last hurrah with the St. Pats Dash. 3 3/4 miles on Seattle streets with a bunch o' nuts dressed all in green.

As it seems I'm always crunched for time... I tend to grab a bar to eat and call it good. Either for breakfast, or for a quick pre or post work out snack. I got this from IronGirl and it's pretty interesting. Again, it falls into the "plan ahead" thing... gotta work on that...

Whenever you need a quick meal or snack, or want to cure a craving, there is certainly no shortage of bars at your local supermarket. From cereal bars, granola bars, energy bars and sport bars to meal replacement bars, protein bars and supplement bars, it is likely that you can find a bar, and a flavor, for every meal of the week. With 20+ items on the ingredient list of many commercial bars, not limited to: high fructose corn syrup, glycerin, partially hydrogenated oil, coconut oil, sugar, chocolate chunks, cocoa powder, salt, partially defatted peanut flour, artificial flavor, toffee bits, soy crisps, less than 1 percent of vitamins and minerals and a few dried fruits, nuts and seeds added in here and there, it would be wise to assume that your overvalued "healthy" and convenient snack (or meal) bar is nothing more than well-marketed candy bar.

Convenience, taste and portion control may be some of the reasons you favor a Larabar over green peppers and hummus for a snack. However, your athletic mindset may also lead you to believe that a sport bar will provide the nutrients you are lacking, foster performance gains and give an added boost to your day.

If more energy or boosts to your fitness level are in fact what you're looking for, manufactured products, even those made for the physically active, will not provide the necessary vitamins, minerals and satiating factors that your body would receive from real foods. While a meal replacement bar for breakfast is an excellent start for the non-breakfast eater, replacing whole foods for processed items, in an effort to loose weight or control/reduce calories, will only backfire in your quest to live a healthier and balanced life.

Although bars should only be consumed on occasion, there are definitely benefits of choosing a bar over a vending-machine snack. Eating a bar is much better than skipping a meal or snack. Bars are safer and affordable than weight-loss pills, convenient for rushed or delayed-situations (traveling, running errands, meetings, etc.) and require no calorie counting or measuring. Additionally, they do offer some nutritional value for people who have a poor appetite, no access to heart-healthy food choices or have occasional, extreme time constraints (ex. 6 a.m. - 7:55 a.m. workout followed by an 8:15 a.m. meeting).

Therefore, if you do need a bar, look for the following:
*Bars that are less than 220 calories for a snack and less than 400 calories for a meal bar. *Avoid bars containing high fructose corn syrup (look at ingredients)
*Avoid bars containing a high amount of sugar alcohols (may promote bloating or GI upset)
*Does not have a sugary-icy coating and is low in sugar
*Contains whole grains (at least 3 grams of fiber)
*The first five ingredients are quality (real) ingredients
*Does not contain partially hydrogenated oils (check trans fat on label)
*Contains no more than 2 grams of saturated fat (although no saturated fat is highly recommended) and is not high in fat
*Nutrition profile demonstrates a balance of healthy fats, protein and carbs (avoid sport bars for a snack/meal, which are typically high in carbohydrates and sugar)

Starting today, if you have a habit of choosing bars over real food, be sure to plan ahead with your meals and snacks. No matter how busy you are, appreciate the value of a consistent and nutritionally balanced diet in an effort to meet your daily and athletic needs. More so, by relying less on processed foods and more on whole foods, you will find yourself filling up on nutrient-dense foods and ultimately, consuming less calories throughout the day.
TIP: After looking at nutrition facts to evaluate the best bar for your nutritional needs, be sure to read the ingredient label to find out what you are actually eating.


Use the following guide to be a smart planner rather than a convenience eater

90 calories:
Instead of Chocolatey Drizzle Special K cereal bar
Fill up on ¼ cup skim milk + 1/3 cup instant oats + ½ tbsp. dark chocolate chips (all cooked together in microwave)

130 calories:
Instead of Strawberry Soy Joy bar
Fill up on ½ tbsp natural Peanut Butter + 5 large strawberries (sliced) on 1 multigrain WASA cracker

190 calories:
Instead of NatureValley Almond Crunch Roasted Nut Crunch
Fill up on 6 almonds + 10 peanuts + 10 pistachios on 3 ounces of plain Chobani Greek Yogurt

240 calories:
Instead of BananaNutBreadCliffBar
Fill up on 1/2 cup sliced banana + ½ tbsp natural Peanut Butter on 1 slice Nature's Own Double Fiber bread + 1 tbsp chopped walnuts + ½ tbsp honey

330 calories:
Instead of Myoplex Delux Chocolate Chip Protein bar
Fill up on 1 whole egg + ½ cup quinoa (cooked in water) + 1 ounce mozzarella part-skim cheese + 2 tbsp salsa over 1.5 cup spinach and 20 green pepper strips + 1 tbsp hummus

no this wasn't me ...

Police are on their way to Greenlake to deal with a woman who stripped down and jumped in the lake at about 8:30 am.

Officers have called for a medic unit and an officer equipped with a Taser.
We'll let you know what happens.

Update @ 8:54: Police have located the Lady of the Lake but have not found her clothes. She wouldn't talk to officers and is being sent to Harborview.

8 for 9... that's right... I skipped a day !

100 day workout challenge - I'm eight outta 9 ... The hip won yesterday and I took the day off. However, I gotta say, getting up on Monday morning and having my little Polar watch say "check your weekly progress" and have it say exercise count = 7 was kinda cool :) Today, somehow I managed 50 minutes on the windtrainer... it wasn't easy. Serious motivation issue.

Tomorrow is 'surgery consent' day. I'm completely stressed out about this stupid little piggy surgery. Seriously... it's a stupid little toe. It does hurt and it does look like a Shrek toe after any major walking / exercise. But knock me out and throw me on a surgery table is a bit stressful. Gotta weigh out the pros and cons I guess... if I wait, it's gonna get worse... and if I do it now it screws up my 100 day challenge and messes with my running schedule :(

OK... BAJA BOB !! Free shipping ! And if I do say so myself, the handy travel packets make one mean margarita ! Use FREESHIP310. Expires 3/7/10. I love that guy :)

Cool new finds... courtesy of Hungry Girl :

Luna Protein Bars - It takes a pretty good protein bar to impress us, and Luna has done it (no surprise there -- Luna rocks). These new, all-natural nougat-y bars come in Chocolate Peanut Butter, Cookie Dough, and Chocolate Cherry Almond. They taste really good (especially that choc-PB one!) and come in under 200 cals per bar. Each has 180 - 190 calories, 6 - 9g fat, 105 - 230mg sodium, 19 - 21g carbs, 3g fiber, 13 - 15g sugars, and 12g protein (POINTS® value 3 - 4*). Fuel up, people!

And oooohhhhh to dream..... wouldn't one of these be uber-fun ?

Run Wild Missoula Running Camp Retreat for Women

Tarkio, Montana

September 2010 Weekend: $250 double runwildmissoula.org

Think of this as your "girls just want to have fun" weekend running getaway. Run Wild started this camp last year to give women runners a comfortable setting to learn how to improve their running, exercise and relax. Unpretentious and laid-back, this retreat is for women who love to run.

Professional female runners lead workouts on both trails and roads for a total run time of 2.5 hours between Friday night and Sunday morning. In between runs, Camp Coordinator Eva Dunn-Froebig ensures a girly good time with yoga, foot soaks and do-it-yourself pedicures and massages.

Accommodations: The camp keeps costs low by using a member of the Run Wild Missoula Club's spacious home, located on the Clark Fork River just 50 miles west of Missoula, Montana.

Cuisine: Everyone helps prepare energizing and nutritious meals in true camp fashion. Fresh food is purchased daily.

What to Bring: Even though it's just one weekend, you'll want to check a bag, as you're encouraged to stow your favorite alcoholic beverage. Montana weather is unpredictable throughout fall, so pack running attire suitable for both warm and cool conditions, as well as comfortable clothing for yoga and lounging. Bring a swimsuit and a towel for the hot tub.

Run for Rejuvenation

Women's Quest Hawaii Relaxation Retreat The Big Island of Hawaii

March 2010 Week: $2,550 single, $2,200 double womensquest.com/retreats.htm

If your relationship with running has been all work and no play, prepare for radical change. Women's Quest puts renewal above racing. This retreat is for women looking to kick back and relax in a gorgeous island setting.

Daily runs are done in the gentle morning sun. Don't feel like running? No problem. Go for a hike, walk the beach or even sleep in. Founder and Director Colleen Cannon fills the rest of your days with ocean swims, snorkeling, kayaking, daily yoga and hikes around Volcanoes National Park. Learn a process she calls Heart's Desire, which includes journaling and creative exercises designed to unleash your dreams.

Accommodations: Sojourn at an ocean-side retreat center called Hale Kai on a secluded bay. You'll reside in an artsy bungalow set in a tropical garden.

Cuisine: Look forward to fresh gourmet meals served with a view. Dinners like creamy coconut curry topped with grilled fish are delivered with salads, tropical fruit and the best Kona coffee.

What to Bring: Think beachwear--hats, sunglasses, sundresses and strappy sandals. Runs are on the road, so one sturdy pair of running shoes that can double for hikes will do the trick. Bring a rain jacket for Volcanoes. Everything else should be your easy, breezy cozies--yoga pants, sarongs, organic cotton tanks.