Post Run Treats

While you exercise, whether it be weightlifting or cardiovascular, you use up your energy stores, and you should always refuel, especially after any workout session longer than 45 minutes. For many people trying to lose weight however, it seems counter-intuitive to consume calories right after you burn them, but it does make sense: replenishing your carbohydrate stores keeps you from getting tired and really hungry later on, and eating protein helps speed the recovery of muscles and therefore muscle mass- which in turn causes increased metabolism. Another benefit of protein is that it helps you feel satisfied longer, keeping you from munching all day long.

The trick is snacking smartly. As always, you want to focus on low-fat products (or small amounts of heart healthy fats), whole grains, and foods high in protein. It's okay to eat something a little sweet or salty- your body needs the sugar and the electrolytes. Below I've listed some of my favorite things to eat after running or working out- all are fairly easy to make and taste super good (I promise):

1. Natural Peanut Butter, Honey and Cinnamon on anything whole wheat
Use 1 slice of whatever sort of whole wheat bread (sliced, english muffin, bagel, pita, tortilla) you'd like, not too much peanut butter and not too much honey. You could also use regular peanut butter, but it has trans fats and added sugar, so try the natural if you can bear it-- the addition of the honey and cinnamon contrasts really well and you get sweet and salty together.

2. Fruit Smoothie
Again, totally customizable. You can use frozen fruit, fresh sliced fruit, whatever flavor of lowfat yogurt you'd like. Basic recipie:
1/2 cup of fruit
1/2 cup of yogurt
2-4 ice cubes
You can also add peanut butter, honey, whatever else you'd like. Here's a good recipie from Runner's Worldfor a Chocolate-Espresso Smoothie. If you like mochas, you have to try this.. its sooooo good.

3. Clif Bars
I got into these as a climber, not as a runner, but they're a perfect refueling treat for both activities. With lots of flavors to choose from and no preparation to do, they're good to keep around when you're really rushed after workouts. You can order a box online and get a pretty good discount.

The First Slow, Painful Steps

It's funny that I can be simultaneously lazy and run a marathon in the same week. But it happpened. Now that I'm back and recovering from a really strong debut (3:49:53)- I'll try to catch up on posting.
Because I'm currently obsessed with the topic of running, I'll start with a few personal-experience tips on getting started and then later some great post-run snacks (which are the best part of running).

GET STARTED
For my favorite beginner, Marc
1. Get Good Shoes
Quality running shoes are expensive, and if you buy a good pair, you're guaranteed to use them just to avoid the guilt of seeing them wasting closet space. If you start with bad shoes, you'll be in pain before you can even begin to enjoy running.
2. Start Slow
Don't expect to go out and run 3 Miles on your first try. Start by alternating running and walking. Push yourself- but not too far. Running will hurt at first, but you shouldn't get hurt. You'll be surprised at how quickly you improve.
3. Set Good, Multiple Goals
A good goal is one which is difficult to reach but definitely possible. Setting short-term and long-term goals, such as "I will run or walk at least 4 times this week" and "By January, I will be able to jog for 45 minutes" allows you to focus on either depending on what motivation you need.
4. Find a Training Partner
Get a friend who is a runner or who wants to start running too and keep each other on track. You don't always have to run together, just having a person holding you accountable for your actions will give you a good enough guilt trip to get you out the door.
5. Buy a Full Length Mirror
Okay, I don't actually do this one, but Runner's World has suggested it multiple times, and I trust them. The idea is, if you're running to lose weight or just slim down, looking at your body every day will keep you motivated. But please, please don't get obsessive about it. If you start to obsess over how you look, get rid of the mirror, but keep running. It'll make you a more powerful person, improving your self-confidence and your body image.
6. Dedicate Each Run
It sounds silly, but thinking about a specific thing- whether it's reviewing vocabulary in your head for an exam, thinking over a conversation you want to have with someone, or just focusing on one person who inspires you- will keep your mind of the labors of running. Before you're done thinking, you'll be done running.
7. Run For Fun
If you want to run, run your way. When you're getting started, you don't have to do the hard workouts you would if you were training for a race. Try different types of running, depending on your mood. Run trails one day when the weather's nice, Do hills if you feel like a good challenge, or jog slow and just see how far you go. Don't try to hold yourself to the same workout over and over- you're apt to get bored and lose interest.
8. Enter a Race
If the shoes aren't enough, entering a race is your commitment to yourself that you'll be running by that date. Enter with your accountability partner for extra motivation. A race can also double as a long-term or a short-term goal.


Bottom line: Get out there and do it!

Smarter Snacking

One of the benefits of working at a gym is getting to read all of the health and fitness magazines that we stock for patrons. A recent issue of SHAPE had 2 great ideas for how to snack without feeling you're depriving yourself.

1) Eat half and half- if you're craving something that's bad for you, eat half of a serving, and have half a serving of something healthy. Example: cocoa puffs and cornflakes or high-fiber cereal, alfredo sauce and red sauce, M&Ms and almonds.

2) The 10-calorie trick: take 20 10-calorie servings of multiple types of food to make a 200 calorie snack that satisfies all of your various cravings. Some good suggestions from SHAPE:

Candy:
2 skittles
3 plain M&Ms
1 gummi bear
1.5 black licorice bites
1 Whopper
2.5 Jelly beans
3 Altoids
4 Nestle Toll House chocolate chips

Sweet:
2 teddy grahams
40 cheerios
1 container tropical berry or strawberry kiwi sugar-free Jello
1 Animal Cracker

Salty:
1.5 Almonds
1 Pecan Half
1 Cashew Half
20 roasted salted soy nuts
1 shoestring french fry
1 Wheatables cracker
2.5 Pistachios
18 salted sunflower seeds
2 fritos
7 pieces pirate's booty
1/3 cup air-popped popcorn (not butter!)
1 French Onion Sunchip
4 Goldfish
2.5 baked Cheetos

Fruit:
1 apple slice
3 red or green grapes
1 orange wedge
2 large strawberries
12.5 blueberries
1 dried pineapple piece
3 watermelon balls


Combine any of the above to have your own customized low-calorie snack.
It doesn't count if you go over the given amount.

Happy eating :)

Wake-up Right

This sounds crazy, but I woke up at 6 am today and I feel GREAT.
There's something really rewarding about getting a lot accomplished before the time your day would normally start.
Plus, now that the weather's getting nicer, the early morning is a wonderful time to enjoy it in a quieter, peaceful setting.

One day this week, set your alarm an hour or two earlier, make yourself get out of bed, sit around for a while, have a cup of coffee, read the paper, do some yoga or go for run.
Having that time in the morning to yourself can help you get going on a long day by letting you take your time getting ready instead of rushing out the door, already stressed.

I promise that it's worth that lost hour or two of sleep.

Bad Mood?

Run.
Take a kickboxing class.
Rockclimb.
Bike.


Absolutely nothing will make you feel better than working out, no matter what kind of funk you're in.
Transfer the anger or frustration you feel at the world into a harder workout. The more upset you are, the harder you can dig into your workout. When you finish, you've gotten a double bonus: you've worked out AND you feel better.

Here's some suggestions for bad-mood workouts:

Intervals on the Treadmill:
Start by warming up at your own easy pace for 5-10 minutes, then alternate 1 minute of sprinting with 2 minutes of jogging or walking. When you sprint, concentrate on using your negative emotions. Repeat for as long as you want, ending with an easy 5-10 minute cooldown.

Spinning:
If your gym has a spin room, it's the perfect place to work out stress. If there's no classes available, grab your iPod and try making up your own routine. After a 2-or-3 song warmup (low resistance, moderate speed), alternate the following with easy song breaks:
-"climb"- choose a 4 or 5 minute song, increase resistance at a constant speed
-"jumps"- at a medium resistance, bike in your seat for an 8-count, then come out of the seat, keeping your butt above the seat, leaning on your elbows for another 8-count, then bike standing up as straight as you can for another 8. Repeat for the whole song.
-"sprints"- at a low resistance, sprint out the chorus of a fast-paced song.

Do a 1-2 song cooldown when you finish, and stretch!

Devilishly Good Dishes That Won't Blow Your Diet

Even as a health nut, I still have a great appreciation for the greasiest, heaviest, most calorie and fat laden dishes around. I originally planned on writing down a list of the best splurge-worthy dishes. I couldn't make myself do it. I remembered how easy it is to eat not-half-bad and still feel like you're spoiling yourself, even when eating out. With a lot of restaurants, especially big chains, putting their nutritional info online and highlighting lighter items on their menuts, it's getting easier to pick out the least unhealthy item available.

 

Taste-Tested, Delicious, & Not-Half-Bad-For-You

1. The Brownie Bowl from Uno Chicago Grill and Pizzeria

Healthy tip: share with a friend and skip the whipped cream. This'll keep the calories down to 400 per person. Don't ask about the fat.

2. T.G.I.Friday's Dragonfire Chicken

It's new, it's hot, and it's actually good for you. T.G.I.Friday's Right Portion meals are a great choice because they are, well, the right portion. Remember, a normal restaurant meal is usually at least 2 or 3 servings.

3. Au Bon Pain's Vegetarian Chili (Medium)

Au Bon Pain, available in big cities, offers a great selection of sandwiches, soups, salads, and baked goods. The soups are good because they're almost all low in fat and calories and fill you up. Add a small roll and you've got a complete meal. Bonus: Many stores have nutritional information kiosks.

4. A Burrito Bol from Chipotle

Getting a Burrito Bol instead of a burrito saves you a crazy 330 calories. If you share it or save half for later, then you make it half as bad for you. (I was always good at algebra...)

5. Lettuce Wraps from Chili's

Chili's is one of my all-time favorite places to eat, because its not hard to eat great and healthy. Just stay away from the drinks, they can be wicked.

6. Blackbean Burger also from Chili's

The Guiltless Grill at Chili's is just as good at the rest of it's menu- this burger is especially good. Try it with or without the bun, without is healthier, but it's more burgerish with.

 

Just because you're eating out doesn't mean you have to eat badly. Check out the lighter fare on menus, and make simple changes like a baked potato rather than fries, hold the mayo, and dressing on the side. Salads and sandwiches are usually cheaper than the rest of the menu, which is just another reason to pick them over high-calorie pastas and steaks.

 

Bottom line: enjoy yourself.

Saturday Night Snacking

With the marathon a week away and things slowing down before finals, I've been spending my weekends resting and watching TV- boring, but the relaxation is nice. The only problem with these late-night lazy sessions is the inevitable 1 AM hunger-thats-not-really-hunger-but-feels-real-enough. Know what I'm talking about?

 

Here's five snacks you can feel good about eating late at night:

1. SmartPop Popcorn

2. A couple of handfuls of cereal (not the whole box!)

3. Fruit salad (especially easy to get if you're in NYC)

4. A glass of 1% or skim milk (It'll also help you fall asleep later on)

5. Baked tortilla chips and any sort of salsa.

 

These also make good study break snacks, which I'll publish a more complete list of later.

 

I hope you're having a more exciting night than I am!