In truth, I haven’t driven my car in weeks.  My husband would argue that this is because I (he?) lost the keys, but actually it’s because I like biking.  By biking to work (15 miles each way) I can fit in additional IM workout, I’m civil to my coworkers throughout the day, and I eat whatever I want (which I would do anyway but I feel a little bit better knowing I’ll burn off those animal crackers I just ate by the time I get home).

While I feel great about the miles I’ve logged, it has recently come to my attention that 30 miles a day ain’t nothin’.  How did I come to this realization? I read Jenna’s blog about her recent bike trip across the great state of Iowa.  That’s right- 200+ miles across the Hawkeye state.  While this many miles may make your rear end sore just thinking about it, check out her report and pictures.  Not only does RAGBRAI look like a great and relaxing time, it makes me want to hit the road in search of roadside farm stands right here in my hometown:

http://www.chicagonow.com/blogs/eat-right-around-chicago/2010/08/where-ive-been-ragbrai-2010.html

There are many reasons why people exercise- some exercise because their doc makes them, others because their wife shoves them out the door, some exercise so they can eat whatever they want (okay… we should probably discuss this mindset), and still others exercise because those endorphins make them feel good.   Whatever your reason for pounding the pavement, shooting hoops, spinning your wheels, swinging that racket, or doing whatever sweaty activity suits you, we’re glad you’re out there getting fit while fighting the obesity crisis.  For those of you who are in the pre-contemplation stage of the exercise hierarchy, check out Jenna’s latest blog post for some inspiration.  If the picture of the pasta bowl as big as your head doesn’t send you running for the lap pool, nothing will!

http://www.chicagonow.com/blogs/eat-right-around-chicago/2010/07/fit-and-weary-7-weeks-until-ironman-wisconsin.html

To a nutrition nerd, these changes sometimes seem obvious, and consequently I’m floored by tales of fat-laden mashed potaotes and sugar-filled zucchni breads that commonly fill commerical kitchens (and sometime the home-kitchen too!).   While I was hoping that these nutrition follies were unusual, it seems that some of the cooking mistakes commonly performed in my own kitchen (by a client or, ahem, myself!) happen across the nation. 

For an always entertaining read, check out Jenna’s blog, Eat Right Around Chicago, to learn more about common cooking mistakes (and how to remedy those mistakes)!http://www.chicagonow.com/blogs/eat-right-around-chicago/2010/07/healthy-eats-gives-11-healthy-cooking-mistakes.html

Bon Appetite!

Wearing a pager is almost like having a puppy- everyone oohs and ahhs and marvels over its small size and uniqueness.  Using the pager in public is just shy of entertaining.  Either folks have never seen one before or the nostalgia brings them back to their big-hair high school days.  I actually get a lot of questions and attention while wearing it; comments like “oh my god, is that a pager?! I haven’t seen one of those in years!” or as my brother-in-law likes to joke “I thought only the thuggish-ruggish drug dealers used those.” 

However, while the pager might be awe-inspiring, the exclusivity has other disadvantages.   For instance, my sister, with her college education and impressive IQ can’t even figure out how to use one.  She had to call me, the little sister, when she was going into labor and therefore needed to page her doctor.   The conversation that ensued went something like this, “Pam, I have a random question for you.  My water just broke and I’m trying to page my doctor but it’s been so long since I needed to use a pager that I’ve forgotten how to do it.”  After my hysterics were over and I explained how to use the pager I came to the conslusion that pagers should be eliminated and we should really think about transferring over to cell phones (there’s a novel idea!).   Another drawback to pagers?  Because pagers are hard to come by they are consequently unbelievably expensive to replace.   So when I lost it this weekend while biking I was a bit upset (mind you, not distraught, just upset) but I was too tired to retrace my steps over 35 miles and find it.  

I have a friend, Leah, who loses her pager quite often.  But unlike Leah’s, my pager did not reappear on the alternate side of my waist while I wasn’t looking.  No, it’s out there somewhere in farm-country Ohio.  So I ask all of you who might be out and about in the fields these upcoming weeks to keep an eye out for my pager.  It’s 1”x2”, black, and gives off a vibration or beep every now and then.  And while you’re bound to be flabbergasted when you come across the pager, please don’t be tempted to turn it into the local historical society or ship it off to the Smithsonian.  I need that back and I don’t have an extra one-hundred bucks to spend on an archaic piece of technology.

As a seasoned runner, I’ve had many different running buddies; some were remarkable and I cherished every run with them.  Others lasted fewer than 5 miles (and left me deserted on the edge of a river bank while they ran on ahead).  But the best running partner I ever had was my friend Evie.  The first time we went running together, she wasn’t a seasoned runner.  Neither of us was.  We completed maybe a mile and that was a stretch.  But over the years, our mileage increased and we suffered through many long workouts together. 

Evie didn’t say much, she just listened.  She listened to me complain about the hard day I had suffered through, or listen to the gory details of why I had gotten in trouble and so on.  She never complained of pain or pace and always kept a smile on her face.  She was always ready to go for a run and never made me wait because she had just eaten or needed a snack or needed to hydrate or whatever.  She never asked me to stop for water but in my opinion, she used the facilities a bit too often.  She always forgave me when I yelled at her for dragging her feet and she even ran through the near-death experience of the time we went running on a humid 90degree day without water (I still owe my neighbor a thank you note for picking us up on the side of the road).

But all good things must come to an end and yesterday, I lost my best running partner ever.  She had gotten old and truthfully, we hadn’t been able to run together for years.  At the end, we’d walk a quarter mile and that was an accomplishment.  I cry because she left me behind for bigger and better things but I’m happy because I know she’ll scavenge for unlimited food, fluids, and table scraps wherever she may be.   Perhaps when my wound has healed, I’ll find another running buddy.  Next time, I’m heading straight to the local pound.  Because in her silent, smiley, and supportive manner, my best friend Evie taught me that man’s best friend is also the best choice when it comes to running partners.

That’s exactly what I did when I heard that Mitch and Jenna had competed in the 2010 Elkhart Lake Olympic Triathlon this past weekend.  I stalked them both.  After all, we’re all competing at Ironman WI and I need to know what I’m up against.  After stalking, I mean researching their times, my greatest fears were confirmed; I’ll never be as fast as either of them in the water.  In fact, when I checked out Jenna’s Eat Right Around Chicago blog detailing the entire experience, I nearly lost my lunch when I saw the picture of the treacherous water (I know, I know, but don’t be fooled, it only looks calm in the photo.).  And while I would suggest she practice the run just a wee bit more, I shut up when I remember the fact that I bought a wetsuit but have yet to wear it.  And my longest bike ride has only been…. well, it’s nothing to be proud of.  But instead of working on my weaknesses, I keep on running, because it suits my ego.  I only hope I survive the first parts of the Ironman in order to get to the part I’m good at.

To see what that seemingly benign water looks like, check out Jenna’s blog @:

http://www.chicagonow.com/blogs/eat-right-around-chicago/2010/06/eat-right-after-exercise.html

Oh, and true to form, she’s added in some great nutrition advice!

But it get’s worse; yesterday, while riding hills (following Jenna’s advice after she went to Madison to check out the WI race course and came home trembling in fear of the hilly course) I had to pull over multiple times to answer phone calls from the hospital where I work part time.  And there I was, on the side of the road, giving nutrition advice for a pediatric patient, with the doctor on the other end asking me, “what’s that noise in the background?”  I replied, “Well, I’m in the middle of a bike ride and that’s just the traffic whizzing by.”  As if the folks as work don’t think I’m crazy as it is.  Sweet.

And that’s not all.  No matter how much I rest or how often I refuel, I am always tired, chronically fatigued.  I’m hoping it’s just a matter of getting used to increased mileage and more frequent workouts, but walking around like a zombie on account of Ironman training has got to stop.

So I ask you, Swim, Bike, Run, Eat! fans, what tactics do you use to keep triathlon training from taking over your life?  And to every Ironman out there, can you tell me, please, does it get any easier?  Or will I remain dazed and confused until after I finish Ironman WI in September?

Over the years, I’ve developed some tactics to ward off any animal or human that chases me.  When being chased by a dog, the most common occurrence, you must first assess the size of the dog.  Is it a small dog with a Napoleon complex but very sharp teeth?  If so, stop in your tracks, use a very low voice, and yell at the dog to “go home!” If the dog is larger in nature but looks fairly friendly (i.e. not a dog with a spiked collar answering to the name of Killer), once again stop and tell the dog to go home.  Most likely, the dog just wanted to be pals and run alongside you but then you’re dealing with the issue of bringing the dog home again and then facing your new running buddy’s owner.

Now when dealing with deer, it’s fairly uncommon to be “chased” but believe me, it does happen.   Unbeknownst to many people, those seemingly benign creatures have a bit of a temper.  I’ve found that once you get over your initial fright, it’s best to simply walk away slowly (maintaining eye contact so to be sure that Bambi isn’t following you).

As for Canadian geese, their temper is worse then deer and if you accidentally happen to run by one of their nests, then you’re basically SOL- you’re going to go home with a bite mark or two.  Because they don’t speak our language, there’s no use in yelling at them; I’ve found it makes them more agitated and there’s nothing scarier than an irate goose charging you.  It’s best to go the other way- immediately- and at full speed.  Those geese are fast on their (webbed) feet.

But what’s a runner to do when being chased by a lawn mower- and not a push mower- a full size tractor with a full-grown man at the helm?

Here’s what happened….

An older gentleman resides on one of the streets I run on daily, and he exists solely to harass me – really.  More often than not, I ignore him but occasionally I retaliate with a comment or gesture.  Yesterday’s run was no different from any other except for some exceptional heat.  Oh the heat!  We’ve been having cooler temps in my area so I was blindsided when I stepped out my front door into a veritable sauna (okay, it was only 85 degrees but it was huuuumid!).  Just 1 mile into my run I was sweating up a storm.  By mile 3 my eyes were on fire from salty sweat drippings, and by mile 5 I was searching for a garden hose.  So by mile 9, when I passed the gentleman’s house, I was in no mood to be hassled.

My worrying was for naught as he appeared too busying mowing to offer commentary on my running form.  That’s when it happened, the chase began.  I saw him come after me out as I passed his drive.  I kept going but that tractor was quick!   I gave him the universal what the hell are you doing? sign but he didn’t even flinch and kept gunning for me- not slowing down one bit.  That’s when I bit it.  All of the sudden I had sidestepped off the road and into a shallow ditch.  As I slowly got up, brushed myself off, and collected my dignity, I realized that the old man had finished his yard and was headed to the garage without a backwards glance as if to say “are you okay?”  And that’s when it hit me.  He hadn’t been chasing me.  He didn’t even know I was there. I had imagined the whole event on account of dehydration (and slight heat stroke)!  Because of dehydration, I suffered from both a slow pace and a lapse in judgment; both of which made it seem as if I was losing the race with a small garden tractor!  And the side step into the ditch?  Well, that’s just what you get when you’re exhausted because you neither hydrated nor fueled properly when going out for a long run in the middle of heat wave.  I should have known better.

To save you this kind of embarrassment and potential for injury as a result of ditch-diving, here’s my advice to you:

This spring and summer when heading out for a jaunt during a heat wave, be sure to drink up (water and sports drinks) and fuel up as necessary.  Skip these vital steps before and during your run, and your neighbor’s new puppy just might start giving you a hard time, not to mention the little girl and her kitten that you pass on your daily run.

And what I’ve witnessed is both intriguing and entertaining.  For example, I had no idea that the young couple on my street enjoyed pizza to the extent they do.  I can only hope that those 4-5 pizza boxes I see every week are a result of an ongoing party.   And the elderly couple down the road looooooves their wine while their next door neighbor looooves his beer (and judging by the sight of him, I strongly recommend he switch to light instead of Bud Heavy).  In addition, I think the CDC is right; 73% of Americans don’t eat enough vegetables because not one household’s trashcan is overflowing with vegetable peels (and before you jump to conclusions, I’m fairly certain I’m the only neighbor who uses a compost pile).

So here are my thoughts, should any of my neighbors be reading this….

Pizza can be an excellent choice for dinner, in moderation.  To make it a nutrient dense choice, opt for vegetarian once in a while or, at the very least, stop ordering pizza+sausage+bacon every week and try adding some green pepper+tomatoes+ pineapple, or anything else that’s packing fiber and free of saturated fat!

Wine is good for your heart, but so are functional fruits like cranberries.  And remember, while it’s true that you only live once, to keep on keeping on, the Dietary Guidelines state that those who choose to drink alcoholic beverages should do so sensibly and in moderation—defined as the consumption of up to one drink per day for women and up to two drinks per day for men.   And no, you can’t stock pile your drinks just so you have a rocking weekend!

Same goes for the beer.  And again, unless you have the metabolism of an 21 year old male, it’s probably time to switch out the 150+calorie beer from something a little lighter.   Think about it; a savings of 50+ calories a drink multiplied by a case a week really starts adding up in the long run.  And for tips on portion-control and moderation when it comes to drinking, please see above comment.

About thosse vegetables… the recommended intake for an adult following an 1800-2000 calorie diet is a mere 2 1/2 cups of vegetables per day.  While this intake might seem extreme, with a little creativity, it’s really not that difficult to achieve.  Here’s how I go about fitting in enough veggies every day:

Breakfast:  If I’m having an omelete, I add at least a 1/2 cup chopped, steamed veggies.  If I’m having what I call my “modified McMuffin” I’ll top it with some tomato, bell pepper, and any other veggies I might have on hand.  TOTAL VEGGIE INTAKE= 1/2 cup (1/2 serving)

AM or PM snack:   there’s nothing like baby carrots and other seasonal raw veggies + hummus.  TOTAL VEGGIE INTAKE = 1 cup (1 serving)

Lunch:  Lunch is chock full of vegetables (because sometimes by the time I get home from a stressful day at work, I just can’t say no to the Cheez-Itz and I know I’ll feel better if at least lunch was an attemp at healthy eating!)  My lunch is usually a large salad topped with some lean protein and a heart-healthy dressing.   If I don’t have any lettuce on hand, then my lunch consists of (previously frozen) veggies topped with marinara sauce and low-fat cheese.   That’s the beauty of veggies; they are filling, have plenty of fiber, provide nutrients, and at $1.50 a bag for 1lb frozen, are oftentimes less expensive than other lunch options.   If you’re still hungry, there’s no harm in adding a sandwich (but you probably won’t need one.)  TOTAL VEGGIE INTAKE : 2 cups raw or 1 cup cooked (2 servings)

Dinner:  There’s always room for veggies on the dinner plate.  In fact, when working with a client who is trying to lose weight, the simplest tip I can give them is that they fill 1/3 – 1/2 of their dinner plate with veggies.   Not potates, not pasta, not pizza, and not pastrami.  Nope, just wonderful, colorful veggies.   To keep things interesting, I try out a new dressing, a little calorie-free butter spray, or marinate and then grill.  No matter how they are prepared, veggies are full of flavor but low in calories and there’s no need for portion control; I’ve never met anyone with a weight problem because of an excessive vegetable intake.  TOTAL VEGGIE INTAKE: 2-3+ cups.

DAILY TOTAL VEGGIE INTAKE:  at least 6 servings  See?  That wasn’t so hard after all.

Ah, marathon season.   It really is the most wonderful time of the year.  Yesterday was my first marathon of 2010 (The Flying Pig Marathon in Cincy, OH http://flyingpigmarathon.com/) and I’ve decided that there’s nothing quite like lining up with 19,000 of your closest friends; everyone thinking the same thing at the exact same time, which is, “what the *+&%*$ was I thinking?!?”.  There’s nothing like waiting in the pouring rain for the gun to go off and being soaked from head to toe before you even run a few feet, let alone 26.2 miles.  And there’s nothing like the comfort of knowing that while non-athletes might think you’re just a wee bit crazy to take on such a feat, there are others running along side you who are just as mental as you. 

So for all of you readers gearing up to compete in a full or a half or a sprint or an international or even the full monty this year, we at Swim, Bike, Run, Eat! salute you and wish you the best of luck with your training and racing.  And being nutrition nerds from head to toe, we’d like to remind you to load up on that carb, pay attention to your fluid status, aim for the lean protein, and look to us to send helpful tips and tidbits your way.