“Over 250,000 years ago, our Paleolithic ancestors roamed the earth. Unlike today's athletes, who live to perform, these Paleo-athletes performed to LIVE! Their daily life was a game of survival that hinged on having the strength, speed, agility, and endurance to hunt and forage for food. They were the ultimate super-athletes!”

My Brother-in-Law told me about the Paleo Diet awhile back, as he likes to eat natural and organic foods to stay healthy. I have never really looked into it but today in my Runners World daily email, I received information on how athletes can “Power Up without carb-loading” by use of the Paleo Diet. This is of particular interest to me, as carb loading makes my blood sugar levels sky rocket.

I’ve summarized a section of the article below, which outlines the reasons why the Paleo Diet is a great option for athletes:

§  BUILDS MUSCLE LIKE CRAZY

§  PREVENTS POST-EXERCISE MUSCLE BREAKDOWN

§  OPTIMIZES YOUR IMMUNITY

§  HELPS YOU TO USE TIME MUSCLE FUEL FOR PEAK PERFORMANCE

§  HELPS YOU TO LOSE WEIGHT

 

Essentially, the diet includes lean meats, fish, shellfish, fruits & veggies, and nuts & seeds. There are tons of paleo cookbooks that give you information on food you can enjoy and food you should avoid. The link I provided below, however, is specific to athletes who are looking to improve performance.

 

Source: http://www.paleodietforathletesbook.com/paleodietforathletesbook/index?keycode=222295&mktOfferId=RWD56988&product_code=122061&smartcode=1536180001354200001353507900020120926

Have a good day!!!!

 
I only have a few weeks left before my race. I am getting increasingly nervous. Before I ran my second race I figured I wouldn't be nervous because I already knew what to expect. Every race is different though and in this race in particular, it will be the first one while I am dealing with diabetes. I am still confident that I will complete this race and do it well, but I can't help but look at this 26.2 miles and think about how long it truly is. I just need to breathe and concentrate on one mile at a time!
 
I was talking to one of my friends over the weekend about how running keeps us sane. I am not exactly sure why, but “running it out” seems to be a very effective way to decrease stress or to get your mind in the right place. When I am overwhelmed with grad school and work or any of the curve balls that life occasionally throws at me - running centers me. When you run your heart out and you finish, you have a great sense of calm (maybe from being too tired to be anxious). If you are feeling stressed out, hit the pavement. It can make a big difference.

 
Life is precious. Really live your life,everyday. Choose to be around people who treat you right. Get up and do something different, adventurous. Don't waste time.
 
 
Yummy! Who says we have to give up delicious foods when we decide to get healthy?

Try this…

1  tablespoon low-fat mayonnaise
1/2 teaspoon ketchup
1/2 teaspoon yellow mustard
1/4 pound 96% lean ground beef
1 slice (3/4 ounce) fat-free American cheese (optional)
1 whole-grain or whole-wheat hamburger bun
1/4 cup chopped romaine lettuce leaves
1 thin slice red onion
3 dill pickle rounds

 In a small bowl, combine the mayonnaise, ketchup, and mustard. Stir to mix. Set aside. Shape the beef into a patty that is about 1/2" wider than the bun.

 Preheat a medium nonstick skillet or grill rack on high heat. Place the patty on the pan or grill. Cook for 1 to 2 minutes per side, or until desired doneness. (Do not smash the burger with the spatula.) About 30 seconds before the burger is cooked, top with the cheese, if desired. Place the bun halves, cut sides down, on the pan or grill. Cook for about 45 seconds, or until toasted.

 Place the bun bottom on a serving plate. Top with the patty, lettuce, onion, and pickles. Spread the reserved sauce evenly over the inside of the bun top. Flip onto the burger. Serve immediately.

 Nutrition at a Glance
Per serving: 281 calories, 26 g protein, 27 g carbohydrates, 9 g fat (2 g saturated), 60 mg cholesterol, 4 g fiber, 736 mg sodium


Source: http://www.prevention.com/weight-loss/biggest-loser/biggest-loser-recipe

Enjoy!!!!



 
Over the weekend I talked quite a bit with my friends about training. A lot of my friends are runners as well and do various races throughout the year (whether it be a 5K, 15K or half marathon). We talked about the differences in training for these races but ended up finding a lot of similarities. Regardless of the distance; it is still a test of metal strength, a discipline for pacing yourself and an awareness of your body and what you are capable of achieving. Yes, the distance might vary between all of us, but we all go through the same ups and downs as runners and we all understand each other. Someone asked me if I get bored on my long runs. Truth is- yes, very bored. Sometimes I feel like the running part isn’t even the challenge, it is keeping myself entertained after the first hour. Music helps a lot. I try to always keep new music on my IPod so that when I start my run it isn’t something I have listened to a million times before (although the classic favorites aren’t so bad if you really love them). What I don’t tell people quite often is that this is my time to think. I don’t mean to analyze my diet from the day before or think about the homework I have waiting for me (although this usually creeps into my thoughts quite easily). I mean to really think about the important stuff. I think about the places I want to visit in the world and how I am going to make it happen. I think of business plans for starting my own business one day. I think of how I can help support the causes that mean the most to me. I don’t know if it is just me, but I don’t think I would ever find time in the day to think about the overall purpose of what I do everyday if I did not have this open time to reflect. I don’t like running around in circles, I like to know where I am going and to run with a purpose. I suppose, it is the same for me in life. What’s it worth if we spin our wheels day in and day out, never really focusing on the greater things we want to achieve? These thoughts of mine on long runs have occasionally turned into realized dreams. One day, while running outside in Denver, CO and realizing that I never wanted to stop I thought to myself, “…why not run a marathon?”

It is much more than the race itself. Running is simply an action that changes me from within.

 
It’s the truth. The most important meal of the day is breakfast. As WebMD says, “…skipping breakfast is strongly linked to the development of obesity”.
(http://www.webmd.com/food-recipes/most-important-meal).
 
Not only that, but taking the effort to get up and eat breakfast can truly help you to have a more positive attitude and a clearer head throughout the day. Here are a couple of breakfast recipes to inspire you to start eating, or continue eating, a healthy breakfast every morning to start your day off right!

Egg White and Tomato Omelette with Hot Sauce
Ingredients:
2 cups egg whites (235) 
1/2 tomato (15)         
hot sauce
Nutrition: 250 calories, 52g protein

 Avocado, Tomato and Egg White Omelette
Ingredients:
1 cup egg whites (117)
1/2 medium avocado (113)
1/2 tomato (15) 
Nutrition: 230 calories, 27g protein

Source: http://www.leanitup.com/30-protein-packed-small-meal-ideas-under-250-calories/2/

ENJOY YOUR DAY!

 
An easy on-the-go meal that can be full of incredible nutrients! I found the below recipes on Pinterest. You can have a direct link to all sorts of recipes and work-outs on my “KRIS RUNS THE PLANET” board as well: http://pinterest.com/krissyfergus/.
 ENJOY!

Flat Tummy

Rich in digestion supporting ingredients, this smoothie will help prevent bloating and digestive stress that can sabotage your tummy flattening efforts.
  • 3/4 c. papaya
  • 3/4c. sliced peaches
  • 1/2 pear, sliced
  • 1 tsp fresh ginger
  • 2 mint leaves
  • Water to thin


Skin Saver


Antioxidants in berries are known to help to fight wrinkles and other skin ageing signs.  Berries are also a great way to control blood sugar that can sabotage your complexion.  This smoothie also contains Omega 3, to fight inflammation, as well as vitamins E and C, both renown to help the skin.
  • 3/4 c blueberries
  • 3/4 c pitted cherries
  • 5   strawberries
  • 1/4 avocado, peeled and pitted
  • 2 tsp wheat germ (optional)
  • 2 tsp ground flaxseed
  • Water, to thin


Peanut Butter Energy Booster


This protein-rich and minerals-filled smoothie will give you long-lasting energy.  Cinnamon will help to control your blood sugar so your energy level won't crash too quickly! 
  • 1 big banana
  • 1 scoop of natural hemp protein powder
  • 2 tsp of natural peanut butter
  • 1 handful of fresh baby spinach
  • 1/2 tsp of cinnamon
  • Water, to thin



Bone Lover


This vitamin-rich green smoothie contains calcium, magnesium and other bone building minerals to keep your bone strong and healthy.
  • 2 bananas
  • 1 handful of Swiss chard leaves, stems removed
  • 1 handful of kale leaves
  • 1 tsp of green Matcha powder
  • 1/2 cup of homemade almond milk

Immune System Booster


Rich in vitamin A, C and zinc, this smoothie can increase the production of white blood cells and antibodies to get your body ready to resist this season’s infections.
  • 1/2 c. mango cubes
  • 1/2 c. cantaloupe cubes
  • 1/2 c. fresh pineapple cubes
  • 1/4 c. chopped pumpkin seeds
  • Water, to thin


Natural Skin Tanner


Studies have proven that a beta-carotene rich diet can make your complexion glow, and that particular skin tone is usually considered healthier than a regular skin tan. This smoothie can help you get that healthy glow without risking your skin lying under the sun.
 
  • 1/2 cup of cantaloupe cubes
  • 1/2 cup of papaya
  • Juice of 1 orange
  • 1/2 cup of carrot juice (or water)
  • 1 small knob of fresh ginger


Antioxidant Power


Feel the power of this detox foods-rich smoothie.  Very rich in antioxidants, this smoothie will help to support your liver to detox naturally and help your body stay healthy and young longer.
  • 1/3 cup of blueberries
  • 1/3 cup of raspberries
  • 1/3 cup of pomegranate kernels
  • 1/4 cup of beet juice (optional)
  • 1 banana
  • Water to thin 

Sources:

·        
http://girlgetstrong.com/2011/10/10/7-detox-smoothies-with-added-health-detox-benefits/

·         http://lifewithnature.com/50-best-green-detox-smoothies/

 
I am going on a 10 mile run with my brother Jon tomorrow around the Cleveland Metroparks. I am happy to run with him because he will help me to keep up my pace throughout. He does a great job of keeping a consistent mile time during distance running. We like running trails and have since we were 12 or so, mainly because it is more fun than running on a treadmill but also because my older sister used to take us on trails when we first starting running (and up hills when she was pushing our  limits:).  

This inspired me to tell you all about the Cleveland Metroparks running trails at the Bedford Reservation:

o   Sagamore Creek Loop Trail: 3.6 miles (The creek is pretty and there are a lot of shaded areas in the forest.)

o   Buckeye Trail: 9.7 miles (Quite a few hills and a bit rugged. Suggested for hikers but are you willing to take the running challenge? Jon and I might do this one tomorrow!)

o   All purpose Trail: 7.6 miles (nicely paved!)

They also have great trails from Rocky River and Brecksville.

The Cleveland Metroparks website provides maps for all trails so that you can map out your run! http://www.clemetparks.com/recreation/hiking/index.asp

Have a wonderful day!

    Author

    Kris Fergus is training to run Red White and Blue 26.2 in Findlay, Ohio on October 7th, 2012. Though this is not her first marathon, it is the first race in which she will run after being diagnosed with Type 1 Diabetes. Training began on Monday, June 18th, and Kris will be keeping a blog to bring you with her on her journey and she will be raising money for Lakewood Hospital during the process.

    donate to Lakewood Hospital

    Please click the Give button to help patients at Lakewood Hospital who cannot pay for their insulin.
    Funds will be donated on race day, 10/7/2012.

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