Category Archives: Diet

Keep Calm, I’m Back!

keep calm i am backHello friends, readers and fellow runners:

It’s been a while…actually a really long while…since I’ve posted and/or blogged on RunningTips101.com so I wanted to apologize!

But the good news is that we’ve got a lot of stuff coming  up that I’ve been planning on sharing/writing about…and now with a few extra moments of time (Track season just ended for Florida high schools), I can finally put it all on the blog!

Sneak peak of what’s on its way to RunningTips101.com:

  • Track and Field season summary from Spanish River High School; how the season turned out, what I learn about our athletes, running and competition in general, and how the runners did (for example we had one make it to states and finish well!!!);
  • SloBody(r): Brand new conditioning infused yoga studio opening in Delray Beach on June 1st with a week of FREE classes!!! Details, directions, pictures to come!
  • Juicing Cleanse: Yep, I am finally doing a full-out juicing cleanse. Have never done a REAL one before so this should be interesting. Three days of just juice. I purchased the cleanse from On Juice, owned by Boca Raton’s Deliver Lean, and I’m excited to share the details and results. Maybe some of you will try as well!?
  • Israel’s Maccabi Games: The games are under two months away! I leave July 10th for Israel and will be running at the end of the month – in the half marathon race. Details on how you can support me if you are interested?! How my training is going?! (Really well by the way!) More information an upcoming 5K race here in Boca Raton that I’ll be racing to get used to competition again! And what it will be like traveling and running (in Israel of all places)!

Lot’s to come obviously! I can’t wait to share!

-Melissa

Melanoma at age 24; What are the signs?

baldnessUnbelievable article in this morning’s Palm Beach Post by writer Steve Dorfman. It tells the story of Lauren Race from Colorado, who lived a fun-loving, relaxed, outdoor, sun-kissed life until last year when she was diagnosed with Stage 4 or 5 melanoma (skin cancer). Read the full article here.

And for all those runners and athletes, please wear the sun screen whenever you can. And keep in mind these signs of skin cancer.

  • A change in an existing mole
  • The development of new pigment or an unusual-looking growth on your skin.

Keep in mind your ABCDE’s as well. Details here from SkinCancer.org.

The ABCDEs.

Single, Fit? Boca Raton is the place for you!

Those of us that live here, in Boca Raton, have known it forever! Between the beaches, the warm weather, and the money to spend – Boca Raton affords a lifestyle and location for the single and fit that can’t be beat. Now the rest of the world knows it as well! Check out this great article by my good friend, Steve Dorfman, reporter at The Palm Beach Post.

If you live in Boca, you’ll totally agree. And if you don’t, you’ll be looking for a way to move here ASAP.

Palm Beach Post: Single, Healthy, Looking for Love?

Good news for health-conscious singles who are ready to mingle — and live in southern Palm Beach County.

In a study released earlier this month of its multimillion-member database, the matchmaking website Chemistry.com (a subsidiary of Match.com) ranked Boca Raton No. 3 in the nation for cities whose single residents pursue a fit, healthful lifestyle, and highly value similar traits in a potential mate.

According to Chemistry.com Chief Scientific Advisor Dr. Helen Fisher, “The site tallied profile information on factors such as active hobbies, commitment to exercise, alcohol-intake patterns and smoking habits. Boca Raton ranked among the top across the board.”

Doesn’t surprise me a bit.

(Although Boca Raton ranking behind some place called “Shawnee Mission, Kansas” — a sleepy little suburb of Kansas City — was not something I would’ve expected.)

I don’t reside in Boca, but live close enough that I’m quite familiar with how high a priority its populace — both single and married — place on recreational sports, health and nutrition. To wit:

  • The scores of runners, cyclists and power walkers inhabiting the city’s ubiquitous residential fitness pathways every morning
  • The numerous, immaculately maintained — and perpetually crowded — golf courses and tennis centers (both private and public)
  • Gyms and health clubs of seemingly every size and ilk (including a half-dozen Cross-Fit “boxes”) permeating the primary thoroughfares, from State Road A1A west to U.S. 441.

Read the full article here.

 

Happy National Peanut Butter Day!

It’s January 24 and guess what that means? It is National Peanut Butter Day!! How I didn’t know in advance so that I could prepare adequately is just a disgrace and I promise to make amends next year!

My absolute favorite food in the world is peanut butter. It can go on basically anything – and making the eating experience 10 times better. It’s amazing on apples, bananas, celery, bread and pretzels. It is even better in shakes and on ice cream. I like the natural kind just as much as the sugary sweet store-bought brands. Regardless, it is the best combination of protein, carbs and fat. And as a runner – it just goes so well.

How do you like your peanut butter?

 

Solutions to the 17 Most Common Running Problems

I found this piece on Active.com and wanted to share. Great tips for us runners…including everything from pre-race jitters to pacing during a race to fueling up before and after to much more!

 

Jay Johnson Solves 17 of the Most Common Running Problems

Jay Johnson, expert coach of elites, high school and adult runners, and creator of RunningDVDS.com, tackles 17 of the most frequently asked questions about running—from common running injuries to best pre-race fueling to how to improve, Jay has the answer…

See them all here.

THINGS ARE CHANGING in 2013

Okay runners – get ready for some NEW and EXCITING stuff coming your way in 2013. And only on RunningTips101.com.

Every few

weeks – we will be focusing on and unveiling new TIPS meant just for you Tips will fall in a number of categories including (but not limited to) Shoes, Gear, Running Routes, Workouts, Health Providers, Food, Beverage, Wellness and much more.

You tell me what you want to learn about. And I’ll provide the information, the product, the SAMPLES, the testing (with my crew of runners), the reviews/results, and more.

Interested in having your product reviewed?! Sent an email. Send your product. And we will see what we can do!

Start emptying out your closet!!! This is going to be fun!!!

 

Happy New Year! What’s Your Resolution?

It’s the new year and with a new beginning comes new opportunities, new goals, new starts and resolutions. They say that over 60% of resolutions involve exercising more – which essentially almost always involves RUNNING!

My new year’s resolutions include:

1. Being more consistent with my running. I am great during the week when I’m with the high school team, but I need to be better about committing to my long Sunday runs. They are early but make me feel so good when they are done (plus they add about 10 or so miles to my weekly mileage).

2. Follow my Advocare program better. That means less coffee, no dairy and more veggies, healthy fats and good proteins. New year, start, go!

3. Use my massages! I pay $59 a month to Massage Envy for an enjoyable massage  and I haven’t been using them! It’s such a shame. And for now on I’m booking them and using them – at least one a month – if not more!

And that’s it…With these three resolutions complete – life will be fun, relaxing, enjoyable, happy, healthy and SUCCESSFUL! What are your New Year’s Resolutions?

Healthy, Delicious Smoothies!

I just purchased a Vitamix blender from Costco and I am super excited to get my juicing going! I started this morning with the following for brunch: Whey protein power, almond milk, half a banana, carrot and orange juice, flax seeds, Chia seeds and kale leaves! I was in luck because I spent the day yesterday shopping with a good friend at Whole Foods, Publix and Costco. Needless to say, my fridge is packed with good, healthy stuff!

In honor of my new Vitamix, I am including a post I recently read with some great recipes. (I will include more directly from the recipe book that accompanied my new high-tech blender!) Thanks Nicole McDermott from Greatist.com.

54 Healthy Smoothies for Any Occasion
By: Nicole McDermott 

It’s darn near impossible to screw up a smoothie (fine, avoid the anchovies). Throw any combination of milk, fruit, nuts, and other goodies into a blender and presto, you’ve got a handy-dandy drinkable snack. The beauty of these five-minute recipes is that there’s free reign with ingredient amounts. And if the fridge or pantry isn’t fully stocked with each, it’s easy to pull together a winning combination by popping just a few things in the blender. We’ve rounded up 54 of our favorite smoothie recipes to sip pre-and-post workout, plus dairy-free varieties, ones loaded with greens, and others perfect for breakfast and dessert.

But first, we have some pro tips to get your smoothie-making off to an award-winning start:

  • Make sure to pour in liquids first (it’s easier on the blender).
  • Start from the lowest speed and work up to higher speeds once the mixture smoothes out. Add ice last, and use as much or as little as you’d like. We suggest three cubes for each smoothie, but it’s perfectly okay to add more and make it a little slushier to achieve a creamier texture.
  • Some of our smoothies use cow’s milk, or dairy free subs like almond, soy, hemp, and rice. Pick your favorite, or make a mixture of your own!
  • If you’ve got leftover smoothie hanging in the blender, divvy it up into an ice cube tray for easy blending the next time.
  • Top smoothies with fresh fruit, seeds, chopped nuts, or shredded coconut for a texture change.
  • Freeze fruit for a thicker consistency. Chop it up for easier blending.
  • If you’d rather not sip it, try your smoothie from a bowl, with a spoon.

Now it’s time to get blending!

*All recipes serve one.

With Greens

Whoever said it’s not easy being green never met a green smoothie. The hue of these blends may be startling at first, but popping some spinach, kale, or chard makes these smoothies extra good for us.

1. Black and Blue
Though this smoothie has a misleading name (it’s because of the berries!), it’s got a hearty dose ofspinach which can actually help speed healing (because it’s a great source of vitamin K).

2-3 cups organic spinach
1 cup milk (or juice) of choice
1 banana
¼ cup blueberries, frozen
¼ cup blackberries, frozen
3 ice cubes

2. Thin Mint
Sure, this one sounds like it should be in the dessert section, but sneaky, sneaky it’s got spinach hiding inside. Just a cup of spinach contains over 300 percent of our daily-recommended amount of vitamin A. Plus, peppermint adds a refreshing zing.

1 cup spinach, frozen (or 2 cups fresh)
1 cup almond milk
2 scoops chocolate protein powder
¼ cup rolled oats
 teaspoon peppermint extract

3. PKB (Pumpkin, Kale, Banana)
Mmmmm, pumpkin. The delicious fall favorite has nearly no fat, but adds a creamy thick consistency anything it’s added to. It’s also loaded with antioxidants, like alpha- and beta-carotene, which convert into vitamin A in the body. This harvest drink also uses cinnamon, which can help fight inflammation.

3 leaves kale
½ cup vanilla soymilk
1 tablespoon flax seed
1 banana, frozen
¼ teaspoon cinnamon
½ cup pumpkin
3 ice cubes

4. Spinach Flax
So we know spinach is great for us, but this smoothie has the benefits of flax, too. The high fiber seed has a heavy concentration of omega-3s, which are good for the heart because they may help lower blood pressure and reduce blood clotting. Tip: Slice the banana before freezing for easier blending.

½ cup vanilla yogurt
1 cup milk
1 tablespoon natural peanut butter
2 cups spinach
1 banana, frozen
3 strawberries
1 teaspoon flaxseed

5. Dark Chocolate Blueberry
While the color of this tasty potion isn’t exactly desirable, the taste and health benefits certainly make up for it. The spinach provides a good dose of iron and fiber, and the blueberries and cocoapowder throw antioxidants into the mix.

2 cups spinach
1 cup blueberries, frozen
1 scoop chocolate protein powder
2 tablespoons dark cocoa powder
½ cup unsweetened almond milk

6. Killer Kale
Kale can definitely be a bit bitter, so this mixture will taste best with a very ripe banana. The leafy green is a great low-cal source of fiber, calcium, and iron. Hemp is one of the highest plant-based sources of complete protein.

1 ½ cups unsweetened almond milk
1 ½ tablespoons almond butter
1 banana, frozen
2 cups kale
1 tablespoon hemp seeds

7. Carrot-Berry
Not only does this guy have some greens, it’s got all sorts of other colors too. (Warning: It may not look as pretty as it tastes.) For a thicker smoothie, let the chia seeds soak in the water for ten minutes before blending (they absorb up to ten times their weight in water!).

½ cup almond milk
½ cup water
1 carrot
2 cups spinach
½ cup frozen berries
1 tablespoon chia seeds
1 tablespoon hemp protein
½ teaspoon stevia

8. Minty Swiss
We’re not talking swiss miss for this smoothie — we mean swiss chard, a great source of calcium and potassium.

1 bunch swiss chard
½ cup raspberries, frozen
½ cup pineapple, frozen
½ cup peaches, frozen
3 tablespoons fresh mint, chopped
¼ cup orange juice
3 ice cubes

9. Coconut Kale
This list of ingredients produces the prettiest, brightest green smoothie ever. The coconut extract is a must, and the coconut milk makes it super creamy. Feel free to nix the honey if you’d like to take the sweetness down a notch, since a little goes a long way.

1 cup chopped kale
1 banana
1 ½ cups coconut milk
1 tablespoon flaxseed
1 tablespoon honey
¼ teaspoon coconut extract
3 ice cubes

For all 54 great smoothie recipes — pre-workout , post-workout, dairy-free, breakfast and dessert options — go to Greatist.com.

Looking to Sweat?! New Infrared Sauna Studio “INFRASWEAT” Opens in Delray Beach

INFRARED SAUNA STUDIO, INFRASWEAT, OPENS IN CITY WALK AT PINEAPPLE GROVE IN DELRAY BEACH

Infrasweat offers numerous private infrared saunas for use; Grand Opening scheduled for December 21, 2012; First 25 guests to receive complimentary sauna session

Infrasweat, a proven yet cutting-edge wellness concept that delivers Infrared heat directly to the human body, will open December 21, 2012 in City Walk at Pineapple Grove in Delray Beach. Located at 200 N.E. 2nd Ave, Suite 106, the Infrasweat sauna studio will be a sanctuary for customers interested in health and wellness. The Delray Beach location, which will be open seven days a week (Monday – Friday, from 8am to 8pm; Saturday, from 9am to 5pm; and Sunday, 10am to 2pm), is the first of many planned for the South Florida market by Infrasweat.

The Infrasweat studio’s grand opening will take place during the Delray Beach Downtown Development Authority’s “Fabulous 3rd Fridays” from 4-7 pm. The event will feature tours of the sauna studio, food and refreshments, as well as complimentary infrared sauna sessions to the first 25 guests.

Infrasweat is the first of its kind in South Florida and features multiple Sunlighten™ private infrared saunas. The Sunlighten™ mPulse™ brand sauna is the world’s first bio-feedback enabled or “smart” infrared sauna and helps users wirelessly track heart rate, changes in weight and body mass index, and calories burned. The sauna also features the first customizable full spectrum infrared heater, featuring a range of options, including near-infrared light (for pain relief and skin purification), mid-infrared (which assists in weight loss and improved circulation), and far infrared (which reduces blood pressure and is whole-body detoxifying). Further the Sunlighten™ brand offers the only saunas with clinical data shown to reduce blood pressure, increase core temperature nearly three degrees, and aid in weight loss.

“For the past year, I have been traveling across the country to California in order to access and experience the benefits of infrared sauna therapy,” said Infrasweat owner Kelly Dorsey. “I am thrilled to finally be able to introduce this proven wellness concept to South Florida through the Infrasweat studio, and help the community understand the impact of infrared heat therapy first-hand.”

Infrared saunas have been featured on The Oprah Show with Dr. Oz, The Doctors, and Ellen. The benefits of the Infrared sauna have also been referenced in studies conducted by Kagoshima University in Japan and the results sited in Harvard Health Publications as well as by The Mayo Clinic.

Infrared heat therapy uses infrared light characteristics to heat the body directly rather than just the air. Infrared saunas increase the body’s core temperature thus resulting in a much deeper, more detoxifying sweat from the cellular level of the skin where many toxins are housed.  As a result, infrared saunas can produce a sweat composed of 20% toxins vs. only 3% toxins with a traditional sauna.

Infrared sauna health benefits include:

  • Detoxification. Sweating is the body’s natural and safe way to heal itself and stay healthy. Infrared saunas heat the body at the cellular level and help detoxify the body by getting rid of highly toxic metals, such as mercury and lead, arsenic, as well as sulfuric acid and other organic and inorganic compounds.
  • Increase Metabolism & Burn Calories. Studies show that a 30 minute infrared sauna session can burn upwards of 600 calories. As the body works to cool itself, there is a substantial increase in heart rate, cardiac output and metabolic rate, all of which cause the body to burn more calories.
  • Anti-aging & Skin Purification. The profuse sweating achieved after just a few minutes in the infrared sauna carries off deeply imbedded impurities and dead skin cells, leaving the skin glowing and clean. Further, increased blood circulation has been shown to relieve acne, eczema, psoriasis, burns, lesions and cuts.
  • Relaxation & Stress Relief. While traditional saunas operate at extremely high temperatures in order to heat the air, the infrared saunas heat the individual directly and therefore feel gentle, soothing and therapeutic. One session at Infrasweat will leave you feeling relaxed, rejuvenated and renewed.
  • Pain Relief. Infrared heat penetrates tissue, joints and muscles. Studies show, it can help relieve anything from minor aches and pains to chronic conditions, such as fibromyalgia. Increased blood circulation also helps carry off metabolic waste products and delivers oxygen-rich blood to depleted muscles to aid in recovery.
  • Heart Health. Infrared saunas cause a deep sweat which makes the heart pump faster, in turn increasing blood flow, lowering blood pressure and helping circulation. Scientific evidence, in fact, shows that using one of Infrasweat’s featured saunas two or more times a week lowers blood pressure.

To learn more and/or to book an appointment, please stop by the studio at City Walk in Pineapple Grove, 200 N.E. 2nd Ave, Suite 106, Delray Beach; visit the Infrasweat website at www.infrasweat.com; or call 561-276-5550. (Parking is available for customers in the Pineapple Grove parking garage. Hours of operation are Monday – Friday, from 8am to 8pm; Saturday, from 9am to 5pm; and Sunday, 10am to 2pm.)