When I talked to my best friend Megan yesterday she gave me a pep talk about keeping up with my training and working towards my goal. She’s a runner herself and I played sports with her throughout high school. She’s always kept me focused with a tough love approach that I don’t think most people realize she is capable of (she’s very sweet and kind). When it comes down to it though, she’s always going to give me honest and encouraging advice even if it isn’t sugar coating (which I appreciate, being diabetic  :). After talking to her, I always come out of it more inspired. Megan told me to remember to plan my workouts each day and to workout early, so I don’t get caught up in daily activities and miss a day.

After we were done talking last night, I put the date of today on the top of my food journal page that I have been neglecting. I made a new running playlist and I looked up fun running interval workouts. This all lead me to a few inspirational tid-bits that might be helpful to you as well:

Ø  You can eat 5 meals a day! For an 1800 calorie diet, you can have five 360 calorie meals. I usually do three meals a day but I decided to switch to five meals because I like snacking throughout the day. This is actually a lot more than I realized. Start looking up 360 calorie meals and you will see, like I did, that you can do a lot with that and incorporate a lot of variety into your day.

Ø  12-16 glasses a water a day can absolutely help you lose weight. How easy is this? I can drink this sitting at my desk or in class everyday, no problem.

Ø  Buying clothes can be fun! I love shopping, but let’s all be honest- when you aren’t feeling your best shopping isn’t exactly what you want to do. You are more likely to find clothes to cover-up than to pick out what you really like. Pick out something you want to wear in six months and look at it every once in awhile when you are feeling like giving up.

Ø  When you wake up in the morning do 30 crunches forward, 30 to the right and then 30 to the left with your legs up. After that, do a 30 second plank forwards, 30 seconds to the right and then 30 seconds to the left. Do this before bed too. Trust me; you will start to notice the difference. Also- you begin your day feeling good about yourself and you go to bed feeling the same way. It takes no time at all and can make a big difference.

Ø  Get some sleep. Do the best you can to plan your day out so that you can get to bed at a reasonable time. When you sleep well, you are much more productive the next day and every day leads into the next and reflects how you’ll feel the following day.

Stay inspired!

                Krissy

 
It isn’t always easy being a diabetic during football season, but I make it work! A couple tips for pregaming/game day parties:

Ø  Host a party yourself: when you host a party you can control the type of food that is there. You can make sure that you have fresh fruit or veggies and dip and other healthy options.

Ø  Bring your own snacks: make your own fresh guacamole and bring whole grain tortilla chips! Try this one: http://www.tasteofhome.com/Recipes/Avocado-Dip. When you bring your own dish you can make sure you have something healthy to eat.

Ø  Don’t eat the bun! This is my Dads rule. If really necessary, my Dad chooses a burger without a bun. It cuts out unnecessary carbs and calories.

Ø  If you are going to drink, stay away from any sugary drink. Bring your own light beer and limit yourself to a few. I know, easier said than done :) Check out this website for great information on low calorie alcohol choices: http://getdrunknotfat.com/.

Ø  Get up early for your workout, before the festivities begin!

Enjoy the season!!!!

GO BROWNS

 
This weekend is very busy! I hope to write to you later tonight about tips on having fun pregaming for football games without loading in the calories! Until then.... :)
 
My oldest sister, Mere, doesn't need to say much to say all she needs to say. She usually leaves me with little words of advice that make a big impact. Today she said, "The way you present yourself shows how you feel about yourself". I'll leave you with that :)
 
As you probably know by now, I love reading Runner’s World Magazine and I get a lot of my training advice from it. When I was sick over in England and I first came back home, my best friend JT brought over the newest issue. It’s funny how little things like that can make a big impact. His gift said a few things, first- that he knows me very well. Second, that he knew I would get back to training just as soon as I could. It was a big boost of confidence that I would get better and begin running again, even though I had been laying in a hospital bed for a week.

I read an article about sports drinks and gels. From someone who needs to be hyper carb conscience, it’s important for me to look into the best options for what to eat during my race. I learned this Rule of Thumb, “…take 30-60 grams of carbohydrate every hour AFTER THE first hour, and you can try 30 grams”. Too much carb loading can be a disaster and not enough can stop me from getting through the race. Sports drinks have a diluted concentration whereas gels are more intense. I also learned that I need to concentrate on options that provide electrolytes as well.  

You can read the below article from the Runner’s World that provides more information and may answer some questions you might have about your own training.

http://askthesportsdietitian.runnersworld.com/

 
Aviate is caffeinated water. It sounds funny when you first hear it, but having drank it quite a bit throughout training I am a proud supporter of the beverage! According to the newest issue of Runner’s World Magazine, the pain you feel in your body from runs between 15 to 22 miles can be offset by caffeine. As a diabetic runner, it is important for me to hydrate with non-sugary drinks and the added caffeine from Aviate helps to boost my energy and also helps to reduce the pain of running long distances. To quote the article, “Researchers believe that caffeine blocks the brain’s receptors for adenosine, a chemical release in response to inflammation”. To read further, grab the October 2012 issue and turn to page 34. Aviate tastes like bottle water and is a great alternative to diet coke or coffee. Look for it and try it out for yourself.

 
I’m sure all of you have heard of Smucker’s. However, you may not know that the company was established in Orrville, Ohio. I support anything Ohio, because I appreciate and love where I come from! What I love most about the company, is that they accommodate to Type 1 Diabetics like me. On their website, they have tons of delicious sugar free recipes and they produce no/low sugar products. I really like searching the website for diabetic desert recipes. I’ve provided the website, check it out for yourself!  

http://www.smuckers.com/sensibly_sweet/recipes_sugar_free.aspx
 
Medical research related to Type 1 Diabetes has had an enormous impact on how I live my daily life. In the past 30 years, remarkable changes in diagnosis and treatment have improved the lifestyle of individuals affected by the disease. Please read the attached fact sheet from the National Institute of Health. You will be surprised by some of the statistics and you may also understand my passion for driving diabetic research in the future. We have come very far, but we still have very far to go.

http://report.nih.gov/NIHfactsheets/Pdfs/Type1Diabetes(NIDDK).pdf
 
I'm starting my run right now....I'll write when I finish and depending on the time...you will know if I met my goal. Wish me luck! It's 4:33pm...let's do this!!!

Finished! It's 7:00pm. 2.5 hour run. Almost made my goal of 3 hours. I'm happy I broke the 2 hour mark but I look forward to breaking 3 hours over the weekend.

More later :)
 
This is an interesting topic that my brother suggested for a blog post. Both my brothers wear Vibram FiveFingers during their workouts and they have both talked to me about the benefits of this “natural” style of running. I first saw a barefoot runner in the Chicago Marathon and I had no idea why anyone would consider running 26.2 miles without shoes on! Especially because I could hear my nurse Mother in my mind saying, “you’ll step on a rusty nail!”.  However, many people choose to run barefoot because it is known to help alleviate chronic injuries that running shoes often create. I thought I might try it as well, so I looked into it. There is a lot of information on this that I cannot write on because I’m not a medical professional. I do know, however, that people with diabetes should shy away from this style running because it may cause further dulled sensations in the feet causing a greater risk of injury. Even though barefoot running has great benefits, if you’re diabetic, it just might not be for you! If anyone knows any benefits that might come from this style of running for Diabetics, please post! Thanks!

    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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