Friday, April 30th, 2010
Too much change isn’t always a good thing. That was the lesson I learned this week. This week I made too many changes to my diet all by my bad self and all at one time. Lessons learned. As a result, my energy levels were off. Way off. But Jodi set me straight so I should head into next week with a clean plate and a clean slate.
Enough about my drama, let’s meet someone a heck of a lot more charming…
The MP4 Athlete of the Week: Jill Taryn (Chief Flunky of Lift Your Sole, Inc.)
If we asked your coach or training partner to list three words that describe you they would be: Determined, driven, strong.
What are you training 4? Nothing at the moment. Travel season just ended exhibiting at race expos around the country, so I am enjoying some time off. There will be a marathon in my near future. I would like to start doing some international races and expos. It would be a business expense!
What is the best nutrition or training tip you’ve ever been given? Have food will travel. I make sure I always have a snack with me so I don’t let my blood sugar drop too low. Have to stoke the metabolic furnace. As far as training advice, I would have to say, consistency. If you only work out for extrinsic value you are less likely to stick with it. If you can find intrinsic value in what you do you are more likely to keep doing it. Consistency gives results and it is about a lifestyle of living not just looking good. Also, do what you love.
Tell us about your most memorable athletic achievement. Finishing my first marathon. I didn’t tell anyone I was doing it.
Describe your perfect workout. Running with my sister. I usually workout and run solo so it is very special to me when we can do a long run together. I love this quote:
Definition of a great run:
Sun on your face,
Wind at your back.
Sister by your side.
(I actually sell this pendant)
My other favorite training partner is my dog. He’s too old now to run with, but I can’t tell you how much I used to LOVE running with him.
How do you achieve workout/life balance? I’ve gotten better, but it is a continuous endeavor. I’ve become much less rigid with my eating habits and workout habits. Still a bit of a ‘workaholic’ and ‘workout-aholic’ but they are things I am passionate about and pour myself into.
What motivates you on days you don’t feel like working out? Really, I am also getting better about listening to my body and body sensing, so if I am not feeling it a certain day, it usually means I need a day off. I love to workout and sweat so motivation really isn’t an issue.
If you could workout with anyone in the world who would it be and why? Aw, so many! Michelle O’bama is an amazing and fit woman. I would like to compare ‘biceps’ hahah.
What is your favorite workout accessory? I’m not really an ‘accessory’ girl. I guess my sweat towel or hat?
What kitchen gadget can you not live without? My husband. He does the cooking. I grew up always being outside and playing sports so missed out on the home economics part. I am definitely ‘domestically disabled’ and a tomboy for life.
What was the last thing you’ve had to eat today? Cottage cheese after my workout.
What book or magazine is on your bed side table? A Pearl in the Storm by Tori McClure– It is a true story about her rowing across the Atlantic alone. UNBELIEVABLE!!
What beauty product is always in your purse or gym bag? Ponytail holder.
What is the most played song on your iPod? I’m kind of a ‘purist’ and don’t use an ipod running or lifting. I have one, but the last time I used it was on a long drive to an expo.
The first place you go when you log on to your computer is….administrative end of my website to check for orders, then email.
When you’re not working out where can we find you? Office or workrooms collaging, stamping, and assembling jewelry.
What’s your motto? Dare yourself.
Thursday, April 29th, 2010
I just recently attended a conference on restoration and recovery. At MP4, this is a big part of our mantra. See, you want to train like the pros do by working out really hard, mimicking the amount of volume they do and/or doing as many events as they do and so on. But you’re missing out on one of their major training secrets: structured rest.
Many pro athletes do not work anywhere near as much as you do. Most of them are sponsored so that they do not have to work. This makes all the difference in the world. Not having the obligation of a 9 to 5 means that when they rest (albeit as short as it may seem), it really is a rest.
I enjoyed the conference because for one, it’s always nice to rub elbows with other coaches and two, there was a nice eclectic mix of presenters there so you got a nice mix of information from all different backgrounds. For instance:
Basically, they ran some athletes into the ground during a long weekend event. Let’s call it a tournament. Then they measured the athletes’ ability to recover through bodily markers (such as CK markers in the muscle). The study showed that the athletes’ bodies had recovered long before (almost 36 hours) their minds had perceived this to have happened. So if you had asked that athlete if they felt recovered from the past weekend event, they would say no to you, that they felt lethargic and lacked all will but their body will tell you that they are ready to go.
This got me to thinking…(get nervous, this is never good for anybody) how much of that is our own programming (in other words you think you should feel tired so you are) and how much of that is a real phenomenon (like our brains need recovery, too)? If someone had told Suzie Psycho that her body was recovered before they asked her, would her answer have been any different? This is good stuff because at least 90% of the game is mental and if your body/brain connection is more than just “positive” thinking, someone needs to get on that now with a rest protocol. They need to ask the athlete at 12 hours, 24 hours, 36 hours and then 48. Then they need to do the same thing but tell them they are recovered. See if it is any different. This was not lost on anybody at the conference. You had a few questions and some fervent writing because this can make a break a team that may be in a tournament of 5 games or on a playoff track with a bunch of events that are happening in a row.
I enjoyed hearing more about the latest research, but I also liked that I now need a guinea pig to run into the floor…Kas, where are you? 
Stay tuned for more…hehe
Wednesday, April 28th, 2010
Have you ever eaten these? Ever even heard of fiddleheads? I haven’t, not really. We see these beautiful green spiral things each spring in the market (my son calls them chameleon tails) and each spring am curious, but not enough to look into them, and certainly not enough to purchase some and give it a try. I mean, they are very unusual looking. It’s not like I see them on menus or know anyone that’s talked about having eaten. Honestly, I’ve been a little bit afraid. Plus, I have a thing about failing in the kitchen. I’m loath to spend time and energy preparing something only for it to turn out bad, ie. tastes gross. Whether it was the cook, the recipe or the food itself, I HATE THAT. I usually play it safe and stick to what works.
But I’m aware that I’m practically a veggie cheerleader. Gimme a V, gimme an E, gimme a G! Even more than that, constantly telling you to eat a large variety of veggies. So in an effort to practice what I’m preaching, this spring is going to be different for the fiddlehead and me. I put my issues down and went for it. I bought some, looked up how to cook them, served them at dinner last week (no, the kids wouldn’t have anything to do with them). And I liked them.
A fiddlehead is young ostrich fern fronds that haven’t opened up yet. If you uncurl one you can sort of see that it’s a fern. They are harvested after they’ve poked up through the ground but have not yet uncurled. Fiddleheads are one of those wild foods that people forage around for, like morels. I think that’s kind of cool and just love earthy types for stuff like this – cuz you know I’m not going into the woods looking for food. (I’m a grocery store girl, and I love not camping.) Anyway, they’re a New England thing (but they also grow in Nova Scotia) and are around from May through early July. Like most green veggies, fiddleheads are a good source of vitamins A and C. They are a lovely jade green and have a crisp texture. The taste is delicate and kind of reminds me of asparagus, but also mushrooms too, with a touch of okras slip. They’re a little weird on the tongue at first, but the taste grows on you after a few bites. We ate the whole pound in one meal between the two of us. I’ve even bought another batch and plan to cook them up when I’m finished writing this post.
Choose fiddleheads that are bright jade-green in color, tightly coiled and are no more than 1 ½” long. Don’t buy fiddleheads whose stem is longer than 2” as this indicates that they may be tough and stringy. They don’t store too well, so use them immediately.
I followed a simple preparation: Trim the ends to ¼”. If they have any papery scales, rub with your fingertip to remove. Clean well in several changes of cold water. Lightly steam in a skillet with just a bit of water for five or so minutes. I seasoned with salt while cooking and they were very good right out of the pan.
I read that they are good raw too, marinated in vinegar and oil and even pickled. Fiddleheads can be used like any other firm green veggie (broccoli, asparagus, etc.) in things like stir-fry and veggie pasta dishes. I’ll bet they’d be good cold, as in leftover, tossed on a salad.
Here is a recipe I found on the internet for fiddleheads for the person who wants to do little more than a simple steaming. I don’t recognize the site, it’s listed in sources below, but the recipe sounds yummy. If you try it out, let us know how it was. Enjoy.
1 pound fiddlehead ferns
2 tablespoons olive oil
Butter (optional)
2 cloves finely chopped garlic (optional)
¼ cup pancetta or bacon, cut into ¼ inch cubes (optional)
Kosher or sea salt and ground black pepper
Trim the dark ends from the stems and wash the fiddleheads in a coarse strainer using a strong stream of water. Place them in a large bowl of water and swirl them around, rubbing off the thin flakes of chaff on the ferns. Drain and dry in a kitchen towel, rubbing off any remaining chaff.
Heat oil in a sauté pan over medium – high heat. Add the bacon or pancetta, if using, and cook, stirring until lightly browned. Add ferns and garlic and cook, covered, for 3 – 4 minutes. Uncover and cook for an additional 3 – 4 minutes or until they are tender but still are slightly crunchy. Add salt and pepper to taste and swirl in some butter if you wish. Serve immediately. If you make extra, they make an interesting addition to a mixed salad or soups and stews. Because they are fully cooked, add them at the last minute to hot dishes. Any way you serve them, you will be enjoying a true New England treasure.
Sources:
http://gonewengland.about.com/cs/recipes/g/glfiddleheads.htm
http://www.wild-harvest.com/pages/fiddlehead.htm
http://www.theheartofnewengland.com/food-FiddleheadFernsSauted.html
Tuesday, April 27th, 2010
There are so many beautiful places to visit and vacation, especially for an athlete. Now I know, most athletes get nervous about vacationing. You are out of your element and can’t always plan out every part of the day. But I am here to tell you there are plenty of ways to vacation and not forego training/nutrition.
I just got back from a six day vacation in Salt Lake City and had an incredible time. I am lucky because I have friends who live out there, so I go visit at least once/year and have a place to stay. This is the same friend with whom I used to rock climb, J. What is instrumental to the trip is that J is just as into athletics and outdoor activities as I am, if not more!
We got up early every day to lift and then had the rest of the day to play. The beauty of SLC at this time of year is that down in the foot hills, where J lives, it was between 60-70 degrees; but drive up the mountain 3,000 feet and there was still snow. It was about 45-50 degrees up on the mountain and perfect cross country skiing conditions for a beginner, like me.
J took me on a 2-hour cross country skiing trail, but failed to mention it was one of the hardest trails in SLC. To say the trail kicked my butt would be an understatement! 45 minutes of non-stop uphill was brutal and amazing at the same time. Needless to say, I am now hooked on cross country skiing and can’t wait to do it again.
In addition to cross country skiing, we went on 3 long hikes. Anyone who thinks hiking is easy has never hiked a hard trail out west. I find hiking therapeutic. Being out in nature, amazing views, fresh air; what more can you ask for. Especially for me, being from the east coast, we don’t have mountains out here like they do out west.
Hiking and cross country skiing are far from the only things to do while vacationing out west. Road biking, mountain biking, rock climbing, downhill skiing, snowboarding and trail running were some of the other fun things available. By the time my vacation was over, not only had I caught up with a dear friend, but I got in some amazing workouts.
So for anyone thinking about planning a vacation, but not sure where to go; or someone nervous about maintaining your training while on vacation; there are some key things to think about.
I have a wish list of places I want to vacation. I’ve already been to Moab but desperately want to go back.
I also want to go to Zion, Bryce and Red Rocks. What about you? Are there any places you are dying to vacation?
Monday, April 26th, 2010
Depression—Are you SAD?
It’s a rare person who isn’t ready to slap the snot out of someone (everyone) by March due to SAD (season affective disorder). Assuming they have the energy and motivation to do it, that is. By then you’ve used up any Vitamin D you stored up from the previous summer and the well has run dry during the gloomy-gray winter months. There’s a reason it’s called a “sunny disposition”, after all. I’ve found that several studies are out there on sunlight therapy (aka heliotherapy, alluded to earlier) with regard to depression and anxiety. One in particular showed no difference in effectiveness between Prozac and UV therapy. The UV therapy, by the way, was delivered at 10,000 LUX—enough to equate to a good blast from good old Mr. Sun. In other words, both were effective, not one more than the other. They did find sunlight therapy to work much quicker than Prozac, doing so without any toxic side effects. Finally, they found no advantage to treating with both Prozac + sunlight therapy. So apparently you can’t double up on the happy pills and the rays for the ultimate high, sorry! 
Prozac/sunlight study http://ajp.psychiatryonline.org/cgi/content/abstract/163/5/805
http://www.psycheducation.org/depression/LightTherapy.htm#evidence
(Note: fluoxetine is the generic for Prozac)
Aging—The sun’s rays doing us wrong
Okay, this is a tough one. I mean, no wait… the cancer one is a tough one, but that’s also largely a matter of genetics and balance. I mention appropriate sun exposure, not “burn the beejeebers out of yourself starting in infancy”. I hope you got that. But the incidental adding-up of just living life in the light showing up as brown spots and wrinkles and such? Oy. Again, genetics come into play here. But you don’t just inherit genes, you inherit habits. And as much as I’ve hit lightly upon the fact that not getting enough sun can age you on all levels, it can fast-track you to looking like Magda from Something About Mary as well. Balance, people. And know yourself. We harp on it with your eating and your training, the sun is no different. Anyone 25 and under, pay close attention to those of us in the 40+ crowd. In fact, one of my heroes, Seanna of MP4, is a perfect example of knowing herself, gathering information, and applying her own experience and knowledge of her genetic potential to her lifestyle choices. In fact, stop reading this and head over to her Wednesday posts now. And bring a pen and notepad! It’s not all about habits and good sense with regard to the sun either. Seanna and the rest of the team know that what you eat can affect how you “per4m”. All of you, including your skin! Here are some of the power players for your skin, acting as protectants from the elements, even the sun:
-Dark green leafies (we’ll bring them up until you’re all eating them daily)
-Dark chocolate (you’re welcome, but before you head for the sugary bars keep in mind the best form is the really dark stuff and raw chocolate, aka “cacao”—which is not sweet as-is)
-Fatty fish, such as salmon, mackerel, and sardines
-Green and black teas
-Fruits and veggies, esp the deepest and richest in color, eat from the whole palette!
Articles about foods that protect your skin. They mention exactly the same foods, but expound on them more if you’d like to know how/what they help (I do!). If nothing else, they back up the MP4 food ethic!:
http://food-facts.suite101.com/article.cfm/sunscreen_in_your_food
http://www.emaxhealth.com/1020/66/31859/five-foods-protect-sunburn-and-skin-cancer.html
How’s the High Horse, Heath?
There’s so much more to say that I just can’t go there even if I want to. And I really need a minute and some space to reiterate the best point(s) I made above: Know yourself; know your family history; make wise choices with regard to appropriate exposure, products, clothing, and nutrition, and make them consistently. I am absolutely positively not “for” jackassery of any sort, including sun exposure. But I do feel like we are in a time period when something natural with proven health benefits is being maligned to the point of causing a public health crisis. Additionally, I feel that common sense has flown out the window. Complete avoidance of the sun is not appropriate for most beings, but too many wallets stand to be filled by fueling a fear of exposure to it. How sad that the products they peddle may actually be a major cause of what we fear will happen.
So what do I do? Well, I know that I don’t have a family history of lethal skin cancers, but that if people in my family do dumb stuff (read: nothing) when in the sun, they sometimes have to have something scraped off a forearm here or there, or have something biopsied (such as those who repeatedly fry their bald heads for years on end…Dad…). I also know I used to tan well/easily as a child, I rarely if ever burned (thanks, Mom), but I don’t as well anymore due to the whole stuck-indoors phenomenon. Sooooo, I do gradually build up a “base layer”* in summer (Seanna is now cringing) because I live in Atlanta, sun is going to happen, and I’d rather have the natural protection this offers versus an always-unacceptable sunburn. And if this bod is going anywhere near the equator, I do hit the tanning beds for this purpose, but only those considered “safe” via the standard set by those in medicine who are pro-heliotherapy. (reference below, don’t trust the 19 year old behind the counter at your local salon, just sayin’…). Oh, and I never purposely tan my face. My family gets those brown spots too, and I have some from: a) having a family tendency; b) being a jackass as a younger gal; c) hormone replacement therapy.
I get my Vitamin D tested (I’m at an optimal level of 55), I take Vitamin D3 (which is the only way I’m at 55), I eat all of the foods mentioned above, and I get outdoors whenever I can, exposing as much of my skin as I can depending on weather, setting, and decency standards. But I don’t overdo, I wear sunscreen (a more “natural-ish” one, yes it is chalky and white and takes forever to soak in), I have good eyewear and a fabulous wide brimmed pink hat with a sun protection rating, and I embrace shade. Oh, and sometimes I mess up. But that’s where the consistency comes in. I’m counting on it bailing me out of the boo-boos.
There’s so much more, like sunlight’s positive effect on bones, PMS/women’s issues, Alzheimer’s, heart health, and pain management. And things I’m forgetting to mention even. I didn’t even touch on sunlight and athletic per4mance or even get too in depth about Vitamin D. See my post from a month or two ago for more on those last things. There are links in it for blood testing for your own Vitamin D levels, as well as other information. And don’t forget to get your annual head-to-toe checks at the dermatologist! Be smart, be safe, be beautiful—inside and out, always in all ways!
*http://articles.mercola.com/sites/articles/archive/2008/3/15/vitamin-d-in-your-skin.aspx (how to tan, nutrition, how anti-tanning is “killing us”)
**http://articles.mercola.com/sites/articles/archive/2006/11/11/can-a-tanning-bed-be-healthy.aspx (tanning beds)
