An Interview with a Runner

Gail DiLisio, is our featured runner this week. We met her this summer while helping her and her partner, Cathy Bolz (on the left), train for the Smuttynose Rockfest Half Marathon in Hampton, New Hampshire. Her dedication and commitment astound us! She's lost over 50 lbs and is on her way to PRs! 

How do you know us - Hot Bird Running?
I heard about Hot Bird Running from the Lean Green Bean blog

What are your current running goals? Are you training for anything? 
My goal is to gain speed and be more efficient when I run, especially on long runs.  I am currently training for the More/Fitness Half Marathon in April.

Who or what inspires you to run?
I get inspiration to run from the challenge of improving my run, whether it be technique, speed etc.  The chance to improve is perfect motivation for me.

What is your favorite running route/place to run?
I love to run anywhere outside, even if it is freezing out.  My favorite route is Central Park - it is the perfect blend of rolling hills along with great people watching!

Who is your favorite person to run with and why? 
My favorite person to run with is my partner, Cathy.  We both started running 2 years ago when we each lost 50 pounds and found running a perfect way to stay fit and provide variety with our workouts.

What is the best piece of running advice you ever received and who was it from?
Well, the best advice came from Jessica Green, of course!  She taught me that if am tired on long runs, I can keep my legs moving just by pumping my arms harder.  Believe me, I have used this technique plenty of times!

What is your favorite running gear/piece of clothing?
My Garmin 310 has been great for training and tracking miles.

An Interview with a Runner

Martina Ladd, a Brooklyn Heights mom and runner, was part of our 10k training group for Brooklyn Moms. She loves being outside and traveling with her family. This lady is no joke - she's moved seemlessly from being an investment banker to a mom of twins to a 10k star!

How do you know us - Hot Bird Running?
I was introduced through Brooklyn Babes Running, which a friend started.

What are your current running goals? Are you training for anything? 
I am aiming to do a half marathon in June.   It's going to take a lot of training though!

Who or what inspires you to run?
The need to be outside and feel clear-headed. I am also still running off baby-weight.

What is your favorite running route/place to run?
I like to run along the river in Brooklyn Bridge Park and sometimes over the bridge but I really miss Central Park for running.

Who is your favorite person to run with and why? 
Jessica Green by far!  She has given me amazing advice and she's fun to talk to so it makes the time go by faster.

What is the best piece of running advice you ever received and who was it from?
Of course it was from Jessica!  She said to go against my instinct to open my stride going up hills.  You want to take smaller steps instead of larger steps.  That has helped incredibly.  She also got me through my first 5-mile road race by telling me to go slowly.  I did and had a blast!  She was there to give me a big bear hug near the end too. What else could you want from a coach?

What is your favorite running gear/piece of clothing?
My Adidas sports bra!

On-the-Go Snack Ideas

Caitlin shares her favorite snack ideas to keep you satisfied and on track with your health goals!

I've always been a big snacker, so I've learned to keep healthy options around so that when I do snack, I have lots of filling, nutrient-dense choices to tide me over until my next meal. When picking a snack, I try to always include either a fruit or vegetable, a protein and a healthy fat. Here are a few of my favorite combinations:

Before a Workout:

*A handful of nuts or trail mix - Almonds, cashews, and pistachios are my favorite nuts to keep around. I also like to make my own trail mix with a combination of nuts and dried fruit - just be sure to watch the serving size here because nuts are high in (good) fats.

*Fruit and nut butter - Apples or bananas and almond butter are my favorite combinations, especially before a workout. If I'm craving something sweet. I'll slice and apple and sprinkle it with cinnamon, and serve with a tablespoon or two of almond butter and chocolate chips! 

After a Workout:

*Greek yogurt is always a quick and healthy snack that's high in protein. My favorite is Trader Joe's Vanilla Bean Greek Yogurt with fresh berries. 

*A few slices of turkey and avocado are the perfect ratio of protein and healthy fats and very satisfying after a workout. 

*Chocolate Milk - one of my favorite after workout snacks. I drink Soy Chocolate Milk with added protein from Trader Joes. 

Anytime:

*Veggies and hummus - carrots, snap peas, celery, jicama - anything crunchy is my veggie of choice, and there are SO many hummus options out there. Anything spicy or the edamame hummus from Trader Joe's are my favorite store bought varieties, but as I discovered,  It's also incredibly easy to make your own. 

*Smoothie - Smoothies are one of my favorite snacks, and I add or subtract ingredients based on the time of day, pre or post workout, my mood...but generally there's almost always banana, frozen berries, almond milk and some kind of protein (either powder, almond butter, etc).

 

Taking on a New Challenge - Mud Running

As we were creating our 2013 fitness goals, we started throwing the idea of a mud run or an obstacle race into the mix. Not knowing much about them, we asked Emily Metzloff, the founder of Mud Running HQ and author of Obstacle Course Racing, to share her thoughts on what it takes to train for a mud run and which races are good for us as New Yorkers.

If you’re looking for a new running or fitness goal in 2013, why not give mud running a shot? Perhaps you are already familiar with this latest fitness craze or you’ve seen some of the ads where everyone is caked in mud as they crawl under barbed wire.  Mud runs take a typical running course and then add a bunch of obstacles, costumes and yes, mud!  If you are a New Yorker you’ll have almost 20 different events to choose from in New York alone in 2013.

Most of the major series that put events on all over the country will make an appearance in New York, including the Spartan, Tough Mudder and Warrior Dash.

There are also several themed races coming to New York. For example, in the Fugitive Mud Run, participants run through a normal obstacle course, but also have the added challenge of trying to avoid the “guards” who will try to steal flags from your freedom flag belt. Your job is to escape to freedom with all of your flags intact. In addition to some of the national series, New York will also host several local events such as the Finger Lakes Mud Run that will donate all of its proceeds to charity.

Though women mud runners excel in the most intense of races, some women would just prefer to get their feet muddy for the first time without the guys around.  If that sounds like you, check out LoziLu or Dirty Girl, which are both 5k women-only events.

No matter what race you decide on, mud runs require strength and stamina. You need to prepare your body for short bursts of power to help you get over an obstacle as you also maintain a steady running pace.  Circuit training, running intervals and longer moderate runs are all important parts of preparing for a mud run. Coaches at Hot Bird Running can help you devise a training plan that will get you ready to compete in any mud run you choose.   

Whether you’re already a hardcore runner or you’re just starting out, mix up your routine this year with a mud run.  Aim for a new goal in 2013 and enjoy one of the many mud running events in the Empire State! 

Emily Metzloff is the author of Obstacle Course Racing available at Amazon. Please visit Mud Running HQ for a complete calendar of 2013 Mud Runs in New York.

Cait's Plate: Kale Salad

Caitlin Grams of Caitlin Lives Well, brings us delicious recipes inspired by her New Year’s Resolution “to make one new recipe a week”.  This week, Caitlin takes on Kale! We highly recommend kale for a great, nutrious recovery food. It will help your immune system rebound after a long run, half-marathon or marathon!

Kick-A** Kale Salad

If you take one lesson from Cait's Plates - please don't be afraid of kale. Kale used to really intimidate me. It was so dark and leafy and much more bitter than regular lettuce or spinach. I didn't think anything could make it taste better. This all changed the day I combined kale and goddess dressing. A match made in heaven I tell you.

There is a secret I've discovered to kale - it needs a little something to soften the texture and take away from the bitterness. Goddess dressing works perfectly, as does olive oil. As soon as I started to use kale in my salads it became hard for me to use any other kind of lettuce - the hearty texture of the kale is addicting. 

Here is one of my favorite kale salad recipes. Kale itself has so many nutritional benefits - it is high in fiber and anti-oxidants, packed with vitamins and minerals, detoxifying, lowers your risk of multiple cancers - what's not to love? Avocado and nuts add healthy fats. beans and tuna/chicken/turkey add protein - this salad packs nutrition like no one's business and will keep you full for hours after a tough workout.

Kick*** Kale Salad:

serves 1 hungry runner 

Ingredients:
2 cups kale, washed and roughly chopped

1/4 cup garbanzo beans, rinsed and drained

1/4 avocado, chopped

1 handful alfalfa sprouts

1 carrot, chopped

1 persian cucumber, chopped

1/2 red pepper, chopped

2 tablespoons sunflower seeds or chopped walnuts

2 tablespoons dried cranberries

Optional: 1/2 apple, chopped, 4 oz tuna or grilled chicken or sliced turkey

2 tablespoons dressing of your choice - often I will make my own:

Dressing:

1 tbsp olive oil

1 tbsp balsamic vinegar

1 tsp mustard

1/2 lemon, juiced

Salt and pepper to taste

Combine all ingredients in a large mixing bowl. Toss with dressing and dig in! 

Running from Behind: Adjusting Expectations

When it's finally time to head to the start of a race, what happens if something goes wrong and you realize mid-race (or even at the beginning) that your original race goals are unattainable that day? Similar to the importance of setting race goals (whether for time or fun), it is equally important to know what it takes for you to feel a sense of accomplishment regardless of what happens on race day. One of our favorite west coast runners, Maren Elliott, shares her strategy after she was forced to adjust her own race expectations midstride last week while running the Bridge to Brews 10k in Portland, Oregon. 

RUNNING FROM BEHIND 
by Maren Elliott

Races don’t always go as planned . . . even when you’ve run hundreds of them.  

I am one of the runners at the front of the start – not on the start line, just far enough behind it that I can keep the leaders in sight.  I like to know where I am in a race, keeping count of how many women are in front of me knowing where I stand in relation to the competition.  This morning, my race did not go as planned.

Even before I showed up to the course things were off.  I missed the packet pick-up yesterday so I had to arrive earlier than I normally do the morning of a race so I could claim my number. 

Clothing was also an issue.  Tank top, short sleeves… I couldn’t choose so I compromised with myself and decided on a long-sleeve over a tank top, which I expected to check at the start.  In the midst of locating the bag check and then realizing that I didn’t bring a bag to put my clothing in, I heard the announcement for the first wave of runners to start. 

I looked over my shoulder toward the starting line and saw the first group of runners, my group of runners, sprinting away from me.  So I chased after them.  Dodging left and right to avoid the people waiting for their start, I crossed the start line alone scrambling to tie the unnecessary long-sleeve shirt around my waist.  Things were not looking good.

At the first mile mark I realized that I didn’t start my watch so I had no idea what pace I was running.  Mild panic set in. Was I going too fast?  Too slow?  Where was I in the pack?  Should I be further up? I might hit the wall. 

It wasn’t until I hit the second mile marker that I started to find my rhythm.  We were on the downhill slope of a hard climb and I had a spectacular view of Portland.   I realized that I felt fantastic.  Without a clue of how fast I was running or what my current place was, my body had gone into its zone and I was racing.   

The final four miles were challenging and I ran hard crossing the finish line with every last ounce of energy.  Even now sitting on the couch with ice on my quads I don’t know what my final time was or how I ranked against the other women.  But I know that I gave it everything.  

Cait's Plate: Turkey Burgers

Every other week, Caitlin Grams of Caitlin Lives Well, brings us delicious recipes inspired by her New Year’s Resolution “to make one new recipe a week”.  This week, Caitlin ventures into the land of meat with some savory sounding turkey burgers!

Turkey Burgers.  I don't eat meat very often - mostly I just don't love the taste or texture, and plant based meals are often much healthier. I've really been trying to be conscious of my protein intake lately, and every once in a while I will decide meat sounds good. Let's be honest, sometimes all you want after an especially hard workout is a burger. Lean ground turkey is SO much healthier for you than ground beef - for about the same amount of protein and B vitamins turkey has so much less fat and cholesterol. These burgers are easy to prepare, pack a great protein punch and taste as good as a beef burger, if not better. 

Ingredients:
1 pound lean ground turkey
1/2 small onion, diced
1 egg
2 tbsp barbecue sauce
2 tbsp breadcrumbs
2 tbsp oats
2 tsp sweet & hot mustard
1 tsp Chipotle Tabasco
1 tsp garlic powder
Pinch of salt

Prep:  Combine ingredients in a large mixing bowl and mix until blended (using your hands is kind of gross, but works best - it also works best if you have someone else to do it for you). Separate into 4 medium sized patties - I laid them on top of a sheet of Saran wrap to prevent them from sticking to a plate. 

Cooking Instructions: Heat 1 tbsp of olive oil in a nonstick skillet and cook each patty for about 3 minutes on each side until lightly browned. Finish patties in oven heated to 350 degrees for an additional 10 minutes. 

Serve with veggies of your choice! I recommend lettuce, tomato, and avocado, with barbecue sauce. 

Wellness Wednesday: Top 5 Power Snacks

We asked Loni Markman, an Integrative Nutitrion Coach, what snacks she recommends to her busy, athletic clients. Check out her Top 5 Power Foods.

As runners, I am sure you are thrilled about the early Spring weather we are having here in NYC.  I bet this means you are spending more time out running more and looking for the right foods to help fuel your run. As an athlete, your approach to nutritional can mean the difference between peak performance and sub-optimal energy and recovery.  I am often asked which energy bars or protein shake is best for my workout. Well, my answer is usually none.  Turning to “power” snacks is essential but we have to make sure they are not packed with sugar and limited in nutrients. Below is a list of my top 5 power foods to help you run faster and further and ease the recovery process.

1.      Acai –  Acai (ah-sigh-ee) is a tiny berry that is found in the Brazilian rainforests and has been used for centuries as medicine with the local tribes. It became popular through martial arts and was brought to the states in 2000 by surfers who used it in Brazil to support their intense workouts. Recent studies have found that the Acai is one of the most powerful foods in the world. The acai berry packed with antioxidants, has a nearly perfect amino acid complex to support muscle contraction and ease joint pain, has healthy fats to help promote cardiovascular and digestive health plus it increases energy levels and speed up metabolism. Thus making it a nearly perfect food to support your running.

HOW TO EAT IT: You can have it for breakfast in an Acai Bowl or add it to your smoothies and drink it on the go.

2.      Quinoa -  We all know your need to increase your carbs for your runs but you certainly do not need to turn to pasta or processed carbs for your fuel. Enter in my favorite superfood for super energy, Quinoa (pronounced Keen-Wa). Quinoa is an ancient grain (it actually falls more into the greens family but that is for another blog post)  that originated in South America and brings to the table a gluten free complex carbohydrate that is packed with protein, fiber, iron, magnesium all essential nutrients for runners.

HOW TO EAT: Quinoa is quick and easy to make. You can enjoy it sweet for breakfast or as a savory side dish. Click here for some recipes. http://elementsoffit.com/recipes/quinoa/

3.      Green Smoothies – It’s just like a fruit smoothies but packed with the nutritional powerhouse that greens offer us. These easy to make or buy smoothies are a healthy alternative to all those energy drinks out there and can really make a difference to your recovery and performance.  Greens have more vitamin and minerals than any other food out there plus they contain chlorophyll, which helps promote and carry oxygen in the body.

HOW TO EAT: Green smoothies serve as a great mid-afternoon pick me up or breakfast. The basic recipe is 2 cups of greens, 2 cups of fruit and 2 cups of filtered water blended in the blender and enjoyed!

4.      Bananas – Now I know you probably already know this one but being that it is one of the easiest on the go grabs I had to include the potassium packed banana. They didn’t only make my top five because all that potassium helps prevent muscle cramps but they are super easy to digest and will give you the energy you need to sustain a good run.

5.      Coconut water -  As you know hydration is key when running and getting a good sweat and coconut water, not Gatorade,  should be your answer to replenish your electrolyte levels.  Coconut water is natural and not filled with sugars and artificial coloring and sweeteners like so many other electrolyte drinks on the market. Why should you love it? Because it is rich in 5 essential electrolytes, potassium, sodium, magnesium, calcium and phosphorus.  These electrolytes are critical to proper recovery after you run or workout, making coconut water one of the best runners’ recovery drinks available today

About Loni: 
Loni Markman is not your typical Nutrition Consultant! Loni has been working in the field of wellness for almost a decade, helping clients find nourishment and balance in their everyday lives. She focuses on self love, weight management, pre and post natal and general women’s health. She has a true passion for educating and inspiring others on their journey to better heath.

Loni holds a Masters Degree in Health, a Bachelors in Business, a Certification as a Holistic Health Counselor from the Institute of Integrative Nutrition, a Certification in the Psychology of Eating with Marc David, she holds a Certification from Power Pilates and has extensive studies in Emotional Freedom Technique. All of which she infuses into her integrative coaching with clients. You can learn more about Loni on her websites –www.elementsoffit.com and www.positivebodyprogram.com.

Yoga for Runners

We asked one of our favorite teachers, Stephanie Creaturo, to help us with some post run yoga. Her take on yoga, the body and runners always blows us away. Need to slow down, relax, stretch or feel good after a run? Head to Mala Yoga. Every single teacher knows their stuff and cares.

As a yoga teacher and a runner, I get asked a lot what are the best stretches to do after a run. There’s a good chance my fellow runner will also say “I don’t have a lot of time to stretch.” I get it! There are a million stretches out there and even more yoga poses.  And training for a race takes a lot of time. What’s a runner to do?

I totally believe that running and yoga can peacefully co-exist!  I hope you can check out an appropriate-level class for you at your local yoga studio – many studios (like mine) offer classes just for athletes or runners. Even if you go once a week, the teacher will lead you through a variety of poses, some of which you may be familiar with, some of which you may not.  Either way, you’ll certainly stretch out those muscles used in running, but you can also be inspired to get out of your stretching rut!  Yoga mixes up how it challenges the muscles in the body, which is great conditioning for the body and the mind.

Here’s one of my favorite poses to teach runners and to do after a long run. (Note, I don’t use the words “stretch” and “pose” interchangeably; I can think of a million different things when I’m stretching. When I’m engaged in a yoga pose, my attention is squarely placed on my breath and how my breath is guiding my physical alignment. But no matter what you do post-run, yoga or stretching, your body will thank you by staying healthy!)

It is called Parsvottonasana, or intense side stretch. Many yoga teachers call it “pyramid pose” because of the shape your body takes once its in the final pose. I find it to be a wonderful post-run balm for the backs of my legs, my low back, and my spine.

I love to do this pose with my hands on a wall or a park bench. By pressing my hands into a wall or the edge of a bench, I can integrate my arms to my shoulder sockets and let my shoulders & hips be aligned while I lengthen the muscles at the back of my legs.

Let’s get into the pose on the right side first!

 
1.     Place your hands on a wall or the edge of a bench.  Keep your ears in line with your upper arms as you walk your hips & feet back in space, bringing the spine parallel to the ground beneath you.

2.     Step the right foot towards the wall or the bench. The right toes point straight forward. Keep the right knee straight and the right heel in line with the right sitting bone. The right hip draws straight back in space as you firmly press the four points of the right foot into the ground beneath you.

3.     Squiggle the left leg back a bit, angling the left foot at a 70 degree angle. Zipper the outer edge of your left foot to the ground as you firmly press the four points of that foot down. The left heel is in line with the left sitting bone.  Your legs are now asymmetrical to each other.

4.     The hips are level in space – imagine that you’ve placed your open bottle smack in the center of the pelvis and you don’t want it to slip to the floor, spilling all your water.

5.     Push your hands into the wall or the bench, which will help take your hips and thighbones back in space. Keep firming the bottoms of the feet to the ground as you tack your sitting bones to your heels.

6.     Make sure you’re not locking your knees! Of course, if the hamstrings are singing an opera to you, then bend that right knee. Otherwise, engage the quadriceps to the thighbones and make sure you’re not rolling to your outer right foot.

7.     Breathe in Parsvottonasana for at least five breaths, working up to 10 deep breaths. To exit the pose, lift your gaze, step your left foot forward to meet your right foot, then repeat on the second side.

Now that you’re in the shape of a pyramid, you may wonder why it’s called intense side stretch. Good question! Most of us would call it calf or hamstring stretching pose.  But the name is a great reminder to keep the sides of the waist long and the abdominal area engaged as we stretch our legs.

Remember, yoga poses can take a zillion different shapes and your body is as unique as your fingerprints! When doing a post-run pose, make sure you’re stretching the belly of the muscle and not at the junction your muscles connect to the bone. Also, use resistance – it is a great tool to keep the muscles, bones & connective tissue speaking the same language post-run.

Lastly, make sure to budget a few extra minutes into the end of your run to stretch or strike a pose - it’s a better than striking out due to injury or exhaustion, especially if you’re training for a race.

Cait's Plate: Tofu and Quinoa Stir Fry

Every other week, Caitlin Grams of Caitlin Lives Well, is bringing us delicious recipes inspired from her New Year’s Resolution “to make one new recipe a week”.  This week we learn about how to make a protein packed stir fry!

Tofu and Quinoa Stir Fry

So it's probably pretty clear by now that I love quinoa. It's super versatile and is so quick to make. In this dish I use it as a substitute for brown rice - it cooks faster than brown rice, plus the higher protein and fiber content and amino acids aren't too shabby. I'm a big fan of meals I can just throw together, and stir fry veggies are so easy. To up the veggie content of this dish I add roasted broccoli. 

Ingredients:

1 block tofu, extra firm, chopped into small squares

1 package stir fry vegetables

1 head broccoli, chopped

2 tbsp olive oil

1-2 tbsp vegetable oil

Salt and pepper to taste

1 cup quinoa

For the tofu dredge:

1/2 cup peanut flour

1/2 cup whole wheat flour

1 tsp ground ginger

1 tsp chilli powder

1 tsp salt

For the vegetables:

2 tbsp soy sauce

2 tbsp garlic

1 tbsp Sriracha

Coat the broccoli in the olive oil, salt and pepper and roast at 425 degrees for 10-15 minutes until it starts to brown. Remove from oven.

While the broccoli is roasting, prepare quinoa according to package directions. 

While quinoa is cooking, combine ingredients for tofu dredge in a ziplock bag. Toss tofu squares in dredge until coated. Heat 1/2 inch of vegetable oil over medium high heat (test how hot the oil is by sprinkling a pinch of the flour mixture into it to see if it sizzles). Add tofu to oil, being careful not to overcrowd the pan, and cook for 1-2 minutes per side, flipping halfway through. When browned remove from pan and set on a paper towel lined plate. 

Add a tablespoon of vegetable oil to a wo k or large pan over high heat. Add the stir fry vegetables and cook for about 4 minutes. When the veggies are almost done add the broccoli, soy sauce, garlic and sriracha and ginger powder. Toss and cook for an additional minute, then remove from heat.

Combine the quinoa, veggies and tofu and boom - deliciousness, in a bowl.

Hello Recovery

Our Wellness Wednesday is back. Today Deacon, our favorite Ayurvedic practitioner, talks to us about recovery and what your body needs.

Hello Recovery,
 
Almost as important as our pre-run fueling is our post-run fueling. When we run, we lose minerals & vitamins through sweating, and our immune systems becomes weaker, as our bodies are repairing the tissues we’ve used during our activity. What to eat and how to refuel?
 
A good stand by are bananas. They are high in potassium, which regulates heart, kidney, nerves and digestive function. They are also high in Vitamin C and manganese, which helps to maintain normal blood sugar levels. From an Ayurvedic perspective, bananas can be a little tough to digest, especially if your digestive system has been weakened after your run. 
 
Personally, I love to reach for cooked leafy greens – specifically spinach or kale. One of my favorite post-running fuel treats is steamed spinach on brown rice toast with a little olive oil lemon juice and sea salt (hear me out, I’ll get to the portable foods in just a sec).

Spinach is an amazing food for runners, because it’s completely loaded with fabulous nutrients, like Vitamins A, B6, B2, C, E, K, magnesium, foliate, manganese, iron, calcium, potassium, phosphorus, zinc, copper, selenium, niacin Omega 3’s and protein! 
 
You can also use kale instead of spinach, and actually cook rice rather than use rice bread if you have the time.
 
Another one of my favorite post-run cooked treats is a smallish beet with a 3-minute egg mixed with a little olive oil and sea salt. Trust me, it tastes better than it sounds. Beets are high in foliate, manganese, potassium, magnesium, iron phosphorus and copper. Adding the egg adds protein, B2, 5, & 12 and Vitamin D, Omega 3’s.
 
If you like the idea of leafy greens, but think I’m insane if I think you have the time to make a meal after running, or if you want something after a race, I have two words for you: Kale chips. They are delicious, portable and nutritious. You can purchase kale chips at your local health food store or whole foods, or you can make your own from my recipe below. I like the ‘cheese’ flavor variety of kale chip  - not to worry; the ‘cheese’ is actually nutritional yeast.
 
If you have a sweet tooth, however, may I suggest the humble date? Dates are loaded with potassium, magnesium, phosphorus, Vitamin A and foliate. They are a little high in sugar, so I would recommend mixing it up a little pumpkin & sunflower seeds and maybe a few almonds. The nuts and seeds provide protein, B1, B2, B6, Vitamin E, zinc, copper and iron.

Remember, hydrating is also very important after running. Try to avoid drinking iced-cold water. You may have heard that drinking iced water makes you loose weight by making the body work harder to maintain body temperature, but in reality, it brings your metabolism to a grinding halt. Imagine throwing iced water on a camp fire. Try drinking room temperature water, or even warm water if you can get your hands on it!

Enjoy the recipes for portable post-run snacks. I’ve also included my recipe for an Ayurvedic trail mix, so you can take the mix with you for a post run munch.
 
Cheesy Kale Chips

1 bunch curly kale
1 cup cashews (soaked for a couple hours)
1 red bell pepper, deseeded
Juice of half a lemon (2 tablespoons)
1/2 cup nutritional yeast
1 teaspoon sea salt (or to taste)
 
Remove the toughest parts of the kale steams, wash then tear the leaves into bite-size pieces. Place pieces in a large bowl 
 
Cheesy coating: 
Combine soaked cashews, bell pepper, lemon juice, nutritional yeast and sea salt in a blender or food processor and run for a minute or two until smooth.
 
Add the cheesy coating to your bowl of kale and massage it in with your hands.  
Spread kale pieces on parchment paper on baking trays, and bake at 200 degrees until crispy, about 45 minutes (but again, all that matters is that they MUST be crunchy).
 
Trail Mix (makes 4 cups)

1 cup of Sunflower seeds
1 ½ cups raisins
½ cup dried apricots (chopped coarsely)
½ cup dried apples (chopped coarsely)
½ cups raw almonds (chopped coarsely)
¼ teaspoon of Cinnamon
1/8 teaspoon ground cardamom
 
Mix all ingredients in a large bowl with a spoon, and store in a cool dry place.

Deacon founded Daily Veda after working in Global Advertising for 16 yrs. He practices yoga, runs and promotes healthy living through natural eating and Ayurvedic medicine. His Veda Bars are AMAZING. Best tasting bar ever and you can pronounce all the ingredients! He’s a wealth of knowledge and fun.

Wellness Wednesday: Supa Food

Our favorite Ayurvedic practitioner, Deacon Carpenter, is taking your nutrition questions and answering them every Wednesday. Today is he explains superfoods, read on:


For many of us, when we hear the term ‘superfood’, we automatically think of exotic foods, like goji berries or cacao nibs from far-flung locations which promise super health and nutrition – all with an air of elitism.

Although the idea of eating exotic ‘superfoods’ is quite attractive to many of us, the cost is higher than domestic foods, and there is a larger carbon footprint. Believe it or not, you can actually find ‘superfoods’ which have been grown right here in the US.

Let’s start off with our beloved spinach. Spinach is an anti inflammatory, it’s been suggested that it can prevent certain types of cancer (specifically stomach and prostate).  It's loaded with calcium and vitamin K, so it helps build strong bones and muscle tone.  I recommend steaming a healthy portion of spinach and mixing it with a good extra virgin olive oil and some sea salt after a run. It’s amazing how quickly your body can recover! This leafy green is packed with the following nutrients: Vitamin A, Vitamin B6, Vitamin B2, Vitamin C, Vitamin E, Vitamin K, Magnesium, Foliate, Manganese, Iron, Calcium, Potassium, Phosphorus, Zinc, Dietary fiber, Copper, Selenium, Niacin, Omega-3 fatty acids & Protein

Let’s keep it green, and move onto another superfood: broccoli. It too has been determined to prevent colon, breast and prostate cancer; it’s an anti-inflammatory, it helps the body purge toxins as it’s a powerful anti-oxidant, it supports cardiovascular function and helps maintain clear skin. I used to call them little trees when I was a boy, but you can’t deny that broccoli can rock your world with these nutrients: Vitamin A, Vitamin C, Vitamin E, Vitamin K Magnesium, Foliate, Manganese, Iron, Calcium, Selenium, Zinc & Phosphorus.

For those of us with a sweet tooth, I recommend blueberries. They can be found in many nutrition bars in some variation, but fresh and in season blueberries pack the biggest punch. We all know that they are an amazing anti-oxidant, but blueberries can also lower triglycerides, raise HDL (good cholesterol), improve memory, support eye health and, because of their high content of anti-oxidants, they have been studied as a way to prevent certain types of cancer. Blueberries also contain Vitamin B6, Vitamin C, Vitamin E, Vitamin K, Manganese, Iron, Calcium & Dietary Fiber.

Lastly, there’s the humble yet delicious red table grape. I live in Sonoma County, California, so between the Napa Valley and Sonoma County we produce more wine grapes than we know what to do with. Ok, we know what to do with them, but did you know that the red table grape has been shown to reduce the risk of a heart attack and heart disease, can reduce your chance of a stroke and getting colorectal and breast cancer, and prevent you from getting Alzheimer’s disease? They are packed with Vitamin B1, Vitamin B6, Vitamin C, Vitamin K & Manganese.

In Ayurveda, we believe in eating seasonally, which also means eating locally. If you can, visit your local farmers market or farmers coop.  I personally love connecting with the local farmers in my area, mostly because we are using several local ingredients for our line of Nutrition bars.

You can find your local farmers market at LocalHarvest - or by downloading the free Itunes app, Farmers Market Finder.

Deacon founded Daily Veda after working in Global Advertising for 16 yrs. He practices yoga, runs and promotes healthy living through natural eating and Ayurvedic medicine. His Veda Bars are AMAZING. Best tasting bar ever and you can pronounce all the ingredients! He’s a wealth of knowledge and fun.

Wellness Wednesday: What's Up, Carbs?

Our favorite Ayurvedic practitioner, Deacon Carpenter, is taking your nutrition questions and answering them every Wednesday. Today is he talking carbs, read on:

Many of my clients who are runners, cyclists or Tri-athletes always ask me about the carbohydrate-to-protein ratio in their diet. For example, if you are a 130lb woman in your 30’s, what’s the correct ratio to consider when training and when not training for an event. We’ll get into that a little later, but for now, let’s talk good carbs.

The most important thing to remember is your glycogen levels. Glycogen is made and stored in the liver and is the ‘storage form’ of glucose, which, as we all know, comes from carbohydrates and is the fuel we tap into when we are active.

Food’s high in carbohydrates are fruits, sweets, soft drinks, breads, pastas, beans, potatoes, bran, rice, and cereals. The trick, however, is to consume the right amount of carbs to fuel us; too many carbs will cause us to gain adipose tissue (fat) and too few can compromise muscle tissue, so you want to select carbohydrates which are lower on the glycemic index.

Foods like Quinoa (keen-wah) are not only low on the glycemic index, but they are both a complete protein and a carbohydrate. I love quinoa and amaranth (a smaller version of quinoa) but sadly, some of my clients are a little tired of boiling their quinoa. I discovered that you can dry cook quinoa, as you would corn kernels for pop corn. Simply heat up a deep saucepan, drop a tablespoon of quinoa or amaranth into it, and stir until it’s popped. You get more bang for your buck with amaranth, but both are nutty and delicious. They are great for a morning breakfast cereal with ground up flax, pumpkin and chia seeds!

Apples are also low on the glycemic index and also provide athletes with longer lasting energy and are full of fiber, so you get to detox as you carbo load. I actually love pealing my apples and cooking them in water and freshly grated ginger. It’s a great way to fuel for a run, and the process of cooking them helps the body to digest them faster.

Now, getting back to your specific body type, and what you should be eating. When I work with my clients, I give them a comprehensive diet and lifestyle plan to follow, which is designed specifically for them. In the interest of time, I’ll review the three major body types in Ayurveda, and some dietary guidelines.

1. If you have more of an ectomorphic body frame (long, lean and have a hard time gaining weight) eat every 3 hours, or up to 5 meals per day. Start small, have your biggest meal at lunch, and end small. Take advantage of your digestion when your digestion is functioning most optimally. Eat foods high in protein and get your carbohydrates more from whole wheat pastas, fruits and well cooked beans. By the way, this body type in Ayurveda is called Vata.


2. If you have more of a mesomorphic frame or Pitta in Ayurveda (medium height, good musculature and intolerant to heat), eat every 3-4 hours or up to 4 meals per day. Much like the Vata body type, start small, have your largest meal at lunch, and try to have a moderate to small dinner in the evening, or about 3 hours before you go to bed. Favor foods which are equally high in carbs and protein, such as well cooked beans, fruit and pastas, but make sure you eat enough. Generally people with this body type have a very strong metabolism, and if aren’t fed properly, can wind up ‘hangry’ (angry because you’re hungry).


3. If you have more of an endomorphic frame, or Kapha in Ayurveda (solid, perhaps stocky build, strong stamina and well developed muscle), eat every 4-5 hours or up to 3 times per day, again favoring your biggest meal at lunch. Since the Kapha body type tends to have more adipose than Vata and Pitta, it’s ideal to eat more light proteins, such as fish or plant-based protein than heavy meat protein, and to limit your carbohydrate intake, unless you are training for a serious triathlon!

You can learn more about Vata, Pitta and Kapha at www.dailyveda.com

Deacon founded Daily Veda after working in Global Advertising for 16 yrs. He practices yoga, runs and promotes healthy living through natural eating and Ayurvedic medicine. His Veda Bars are AMAZING. Best tasting bar ever and you can pronounce all the ingredients! He’s a wealth of knowledge and fun.

Wellness Wednesday: Pre-Run Fuel

Our favorite Ayurvedic practitioner, Deacon Carpenter, is taking your nutrition questions and answering them every Wednesday. We are drawn to Ayurveda because it takes the whole person into account and provides guidelines based on you and your body; not arbitrary guidelines based around calories, proteins or carbs. If you have questions, send them to us at hotbirdrunning@gmail.com and we'll get them to Deacon. He is answering your questions every Wednesday. Here are his suggestions for pre-run fuel.

"How do I fuel my run with out feeling too heavy or running out of gas?”

Many of my clients are athletes, and this question comes up quite often. One of my clients was so overwhelmed with his research that he felt eating ½ box of pop tarts before one of his 10-mile runs would be ideal. Suffice to say that he crashed and burned at mile 5, and didn’t feel so hot shortly after.

As a runner, I know that eating appropriate foods before a run can take a little planning, but the better the fuel we put in, the better performance we put out. Therefore, I tell my clients who are runners that there are four golden rules to pre-run fueling from an Ayurvedic perspective. They are:

1. Eat foods which are easily digested. Oatmeal with a little ghee (clarified butter) and maple syrup, brown sugar or sucanut is ideal. Would also add some raisins or dates to the mix as it’s cooking. It’s a great blend of carbs, quick-burning and slow burning sugars. You can also spices like cinnamon or a little cayenne pepper. You can switch out oats with white basmati rice. If you simply can’t bring yourself to cook that much in the morning, choose a simple cereal and add hot milk.

2. Cook your food! Eating cooked grains actually allows our bodies to digest food faster versus eating a bowl of cold cereal or an energy bar. Cooking food is a form of pre-digestion, so when it hits the stomach, there has been some breakdown already, so your body turns food into fuel faster. Although cooked food is pre-digested.

3. Give it 30 minutes. Ideally, you should wait up to an hour after eating to run, but since many of us want to get up and go. Running 30 minutes after eating will give the body enough time to get the digestive process started, and give you enough fuel to get moving. It will also prevent you from getting a cramp or feeling too weighed down.

4. Eat until you are 2/3 full. It’s an odd fraction, but you want to not completely fill up on breakfast, otherwise, you’re risking a food coma. You want to eat until you are satisfied, not full. If this happens, I recommend waiting an hour before running.

Remember, a cup of coffee and an energy shot is NOT fuel for your run. Your body needs the fuel, so eat, otherwise, you may risk passing out!

For more information on Ayurveda or to understand what foods are best for your body type, visit Daily Veda and email Deacon.

Deacon founded Daily Veda after working in Global Advertising for 16 yrs. He practices yoga, runs and promotes healthy living through natural eating and Ayurvedic medicine. His Veda Bars are AMAZING. Best tasting bar ever and you can pronounce all the ingredients! He’s a wealth of knowledge and fun.

Cait's Plate: Tacos with a Twist

Every other week, Caitlin Grams of  Caitlin Lives Well, is bringing us delicious recipes inspired from her New Year's Resolution "to make one new recipe a week".  Our mouth is watering just reading this week's recipe. Enjoy!

  

Fish Tacos

A 60 degree day in the middle of winter calls for a lighter meal, especially after a tough workout. Often when I'm in training I'm looking for dinners that are going to provide as much nutritional value as possible while still being quick,easy and having few ingredients.  Tilapia is a good choice because it is a great source of protein but low in calories and fat (not to mention it has low levels of mercury). This meal comes together super fast and the flavor is awesome.

Fish Tacos (serves 2)

Main Ingredients:
3 filets of tilapia
1 tablespoon olive oil

6 corn tortillas

1 package coleslaw mix or shredded cabbage

For the Marinade:

2 limes, juiced

2 teaspoons cumin

1 teaspoon cayenne

1 teaspoon paprika

1 teaspoon Chipotle Tabasco 

3 cloves garlic, pressed

1 tablespoon honey

salt and pepper to taste

Lime Sour Cream:

1/2 cup sour cream (I use light sour cream)

1 lime, juiced plus zest

Optional toppings:

Salsa verde

Pepperjack cheese, shredded

Combine the ingredients for the marinade and marinate the tilapia for at least 30 minutes. Heat olive oil in pan over medium high heat and add tilapia with marinade. Cook covered for 5-10 minutes, removing the lid for the last few minutes to reduce the sauce until the fish is firm and flaky - no need to flip. Mix ingredients for lime sour cream. Warm corn tortillas in pan for 1 minute on each side. Add half a filet to each tortilla and cover with a handful of cabbage. Add toppings of your choice and enjoy!

The First Miles

Why asking for support or help with your running and fitness pursuits is invaluable.  Plus, a reminder to encourage someone else and how it helps both of you.
                                               -   By Kathy Elliott

People like to talk about how they get through those ‘last miles’ of a long running event—what keeps them going during those moments that their bodies and minds desperately want to quit.

Another interesting question is how we get past those “first miles”, those tentative times on the track or trail or maybe the treadmill when we know we are beginners, no matter how easy everyone else can make it look.  I’m talking about those early miles, or even half miles when we really don’t have a clue about how our bodies going to respond.  And, after a few ‘first miles’, what brings us back to do it again?

As someone who has started (and then stopped) running over the years more times than I like to admit, I’ve had quite a few ‘first miles’.  My very first ones were when I showed up with my junior high pals to a Saturday ‘all comers’ track meet at the school in our Keds and bobby sox.

Perhaps the most memorable re-entry into running came, in my forties, when my then high school daughter was on the track team and having her own early running experiences.  She coached me on the improvements in shoes, and socks too, and asked some pertinent questions, such as, “How was your run?”   I searched for a word that wasn’t a synonym for ‘painful’.  I couldn’t imagine myself ever saying, “I had a great run!”

Looking back on all those ‘first miles’, I have to say that, for me, the start up always followed the invitation of a friend, or having a goal like being part of a team for a fundraising event.  I was just so glad I could keep up with the family or my running friends.  Somewhere along the line I recognized that I really could tell when I had a ‘great run’.   Now I know that it’s easier to stick with it after those discouraging ‘first miles’ if someone asks me how my run was, or comes up with an idea for where we could go for the next challenge.

Kathy, or Auntie K to me, currently lives in Portland, Oregon.  Running has been a huge part of her family's life.  In between Kathy's own 'first miles' and 'great runs', running has taken her all over the country.  Mostly, these travels are related to supporting friends and family on the course, but not all the time.  Just ask her about her experience running Hood to Coast, a 200-mile team relay race from Mt. Hood to the Oregon Coast, with her daughter, myself and three other young ladies.  Today, Kathy is successfully putting those first miles behind her again with the help of her favorite running coach, her daughter. 

Bathing Suit for Running - Part 2 - Class Recommendation

Last Thursday I took the plunge into deep water running.  I highly recommend for everyone else to do the same.  Check out Robert Valentin's Blue Ocean Swimming classes on Wednesday and Thursday nights  in midtown Manhattan at the pool in St. Bartholomew's Church located at 109 East 50th Street (between Park Avenue and Lexington Avenue).  Robert is an excellent instructor who keeps you entertained and your workout honest the entire time.

Classes are an amazing cross training option for anyone interested in an intense cardio workout that requires you to "run" in the deep end of the pool for an entire hour engaging your core while you try not to drown.  It's a perfect workout for injured and non-injured runners, expecting moms, and fitness gurus.   I'll be there every Thursday or Wednesday this month! Come join me!

A special thanks to Nike and Vip.Zappos for the overnight express shipment of my new pool workout bathing suit top and bottom!

Bathing Suit for Running?

Tomorrow I take on deep water running for the first time ever and I'm on the hunt for a sport appropriate bathing suit.  In the meantime, congrats to a friend, Danielle Quatrochi, on showing us what it means to set goals and then ACCOMPLISH them!

Remember, this holiday season, to commit to helping others achieve their goals too.  Support, cheer and ask for updates.

Happy swimming/running?!

Holiday Eating

We asked our favorite Ayurvedic doctor, Deacon Carpenter, how he balances the holiday food bombardment. As always, he has some great tips and valuable take aways to understanding food and its value in our lives.

When I was a boy growing up in England, there was one thing about Christmas that I eagerly looked forward to; my grandmother’s cooking.

My grandmother was the most resourceful cook I knew. She would use vegetables from my grandfather’s garden and whip up the most incredible Brussels sprouts, roast potatoes and parsnips. At Christmas, it didn’t matter if we were having duck, goose or turkey, it always tasted delicious and had her own signature to it.

Looking back now, some of the ingredients she used to cook with could be considered completely unhealthy in some circles. For example, she used ‘drippings’ in place of healthy oils like olive oil or ghee. Drippings are rendered fat from roasted pork.

However, my grandmother was from a different generation where they used everything, and wasted nothing. To me, everything she cooked was pure love on a plate.

In Ayurveda, this is known as ‘Oka Satmya’, which literally means pseudo-suitable. In the case of my grandmother’s cooking; it may have been considered ‘unhealthy’ to some, but it was prepared with love, and that made it taste better and made me feel better.

As we enter the holiday season, there are many things we may now consider ‘bad for us’, like marshmallows on sweet potatoes, or green-bean casserole, but the holidays are about compassion, love and togetherness and that is clearly expressed in the food we eat together. So rather than put everything at the table on your ‘avoid’ list and cause a fight with your family, I have a few tips to keep your holiday dining in the spirit.

1. Embrace you food – many of us feel worse after eating a meal that we know (or have justified) is terrible for us. This is mostly psychological – if you never eat green bean casserole, because you consider the ingredients to be terrible and, you eat thinking this, you will feel pretty terrible. However, if you eat the same dish knowing that a family member prepared it with love, you will generally feel very nourished after the meal.
   


2. Don’t fill the tank - Eat until you feel about 2/3 full. This is quite hard for many of us, because our families bring their A-game to the holiday table, and not experiencing ALL of it would just be rude, so be mindful of your portion size, and remember, you MUST have some of Aunt Annie’s Pumpkin pie


3. The Nooner - Try to have your main Thanksgiving or Christmas meal at lunch – the body’s digestive fire burns brightest between 12:00PM & 1:30PM. Take advantage of the bounty when your body can truly handle it


4. Dine and Dash– After eating such a feast, most of us want to just sit on the couch as the tryptophan kicks in, but I would suggest that you wait for 20-40 minutes, then go for a walk with your family. This helps your body to digest the food more efficiently.
   


5. Get out of the cold – Avoid drinking iced cold beverages. This will bring your metabolism to a grinding halt. Instead, have room temperature drinks and try to avoid drinking a lot of fluids during your meal. To really get your digestion going, try having some hot water with freshly grated ginger.
   


6. 80/20 Rule – I try to instill this with all of my clients – follow your diet and routine for 80% of the time, and 20% of the time have fun, celebrate and be with your family.
   


7. The morning after – If you did indulge the day before and are planning on going running the next day, ease back into it. A lot of stress is put on the body when we consume more food than we are used to. If you can, hit the road a little later in the morning, and cut your usual distance by 50%. Also, eat a lighter diet – this will help to offset your intake from the day before.

For more information on Ayurveda or to understand what foods are best for your body type, visit www.dailyveda.com

Deacon founded Daily Veda after working in Global Advertising for 16 yrs. He practices yoga, runs and promotes healthy living through natural eating and Ayurvedic medicine. He is an Adjunct Professor at Maharishi University of Management and is a wealth of knowledge and fun.

Staying Fit After Running a Marathon

By Caitlin Grams

The marathon is over . . . now what?  Caitlin Grams, who teamed up with Hot Bird Running to train for the Chicago Marathon this fall, explains a few key strategies to maintaining fitness as well as motivation to workout during the months immediately after a marathon.  

MARATHON TRAINING  is a funny thing. You spend months planning your life around a race - scheduling every workout and run, calculating pace, splits, tracking mileage - and then it's over in a day. The day after I ran the Chicago Marathon was a major let down. I didn't know what to do with myself. I had spent months following a strict training plan and suddenly there were no workouts on my calendar, nothing I had to do. I felt both completely lost and totally free. I decided to listen to my body - I took a few days off and then hopped back into yoga and cross training. It was a week later before I went for my first run. Now, a month after my marathon I'm still feeling my way back into running, but I'm loving this time of doing what I want, when I want to.

While it is nice to have the flexibility to do what I want, there is also the danger of totally falling off the wagon post-marathon and not moving enough. When you are coming off of months of planned workouts, not having a plan can make skipping workouts easy, especially as the days get shorter and colder and staying in bed sounds so much nicer than an early morning run. Here are my top 3 tricks to staying fit post marathon:

1.  Do what you want to do - if you don't want to run, don't! Now is the time to fit in all those spin classes you put on hold during training, to recommit to yoga, to try out that new conditioning class you were afraid to start while training. If it sounds fun and exciting to you, you're more likely to get out and do it. If you do feel like running, leave your watch behind - not knowing your time or pace is really freeing after spending so many months consumed by it.

2. Enroll other people - find sweat buddies, make class or run dates with friends so someone else is holding you accountable. Tell other people about your sweat plans so when they check up on you you'll have something to say!

3. Plan your workouts - I spend time every Sunday night comparing my work schedule to my favorite classes and penciling them in, planning runs, and scheduling workout dates with friends. I also usually have a few backups just in case. Going into the week with a plan keeps me motivated.

4. Finally, when you feel ready, sign up for another race! It doesn't have to be a marathon, it can be a 5k fun run, but having something to work towards always keeps me going.

Happy running!

Caitlin is a runner, yogi and SoulCycle addict from Seattle who, thanks to Hot Bird, has come to love crushing Harlem Hill repeats. She is an educator at lululemon Soho, a nutrition student, and blogs at Caitlin Lives Well. 

Deacon founded Daily Veda after working in Global Advertising for 16 yrs. He practices yoga, runs and promotes healthy living through natural eating and Ayurvedic medicine. His Veda Bars are AMAZING. Best tasting bar ever and you can pronounce all the ingredients! He’s a wealth of knowledge and fun.