Monday, March 29, 2010

My Whole Foods Day

although i try to eat an organic whole foods diet daily, i've noticed myself taking certain allowances.. daily. training seems to confuse things for me. i've lost focus and i can feel it. in talking about this with some clients and friends i decided to write a blog on the WHOLE FOOD FOR A DAY CHALLENGE.

in his book thrive brendan brazier talks about the energy it takes your body to process, assimilate and pass complex processed foods. this really rang true for me. when i eat whole foods i feel "light". when i eat processed crap i feel like i have a gut bomb that takes my body forever to process.  it also seems to slow me down, which makes multiple trainings sessions in one day virtually impossible.  here is the perfect example of how that food breaks down from the movie supersize me.


ok so what did i eat? it's sunday, i had a hard speed session yesterday. 16.3 miles at VOV pace (verge of vomit).  so today is a "rest day" where i'll just attend a yoga class.

i started my day screwing up a bit. i took my fish oil pills. certainly not a whole food... but habit.  i think on the whole day i only screwed up twice.  almond milk was used in my smoothie to simply make it blend and smooth.  tomorrow i'll do better.

Breky:  4 eggs (2 whites, 2 whole organic cage free, free range) omelet w/garlic, orange pepper, broccoli, on a bed of steamed spinach.  1 cup of coffee and yerba mate as well.


Snack:  Orange

Lunch:  Fruit Smoothie; banana, hemp seed powder (ground whole hemp seeds), mixed frozen berries and frozen apple, spinach, almond milk (my cheat to make it smooth), amazing grass wheat grass

Snack: 4 hard boiled eggs (yeah i know, too many eggs for one day.  i was trying to avoid the seasoned whole foods turkey breast in the fridge), apple, raw almonds, lil bit of avocado.  this kept me from cheating though.
Snack:  few pieces of organic chicken breast, 2 strawberries, handful of blueberries.. mmm. 

Dinner: wild caught coho Salmon w/stir fry veggies in olive oil and tumeric; spinach, broccoli, orange peppers,

i was very curious what my macro-nutrient breakdown was for the day.  so as i went along i entered it into fitday.com.  for a day off i'm happy with the breakdown...

overall this day felt great.  i really believe that nutrient dense foods make you feel fuller, so you actually eat less.  i was interested in the foods i was eating.  it piqued my curiosity.  it also highlighted how much of a daily nutritional rut i was in.  same foods over and over again, with tons of less than optimal foods sneaking in there.  a long time ago i read something to effect that once you finally get to that place, where you are settled into eating whole healthy foods you won't crave or even consider eating the crap.  i look forward to the day when puffins and peanut butter pretzels don't actually speak to me from the trader joe's shelf.

Wednesday, March 24, 2010

Whole Food for a Day Challenge

what's become obvious is that our western diseases (obesity, type 2 diabetes, cardiovascular disease and cancer) are indeed linked to our western diets. one thing that has stuck with me is something from the book in defense of food. he talks about studying indigenous people who eat from the land. some are eating massive diets of fatty fish, some chickens, some mostly veggies. the point is it's not the macro-nutrient percentages (carb, fat, protein) as much as it's the quality of food. they eat zero processed foods and therefore do not suffer our alarming rates above mentioned diseases.


generally speaking the closer a food is to it's natural source the higher it's nutrient content. i read incessantly about nutrition. being a coach and all i'm constantly asked questions about how to eat and what to eat. i am no expert but i'm opinionated.  i like michael pollan's “Eat food. Not too much. Mostly plants.” i'm a firm believer in eating actual food.  that might sound obvious, but what most of us eat is not food.  it's food stuff, created in a lab in new jersey by food scientists.  that box of food stuff you eat every morning is not food.. it's most likely an attempt by the food companies to repackage the cheapest source of raw materials we produce... corn.

i have a coaching client who i've help lose 100 pounds. she has done a tremendous amount of studying and reading herself. we were talking about diet and i had recently done a day of eating just whole foods. my day sku'd to raw foods, but i gave her some leeway on how she prepared her meals.  she had lots of questions as to what could be eaten on her "whole foods day".

Monday, March 22, 2010

Chuckanut Ridge 50km 2010

Hal Koerner (5th), Yassine Diboun (6th), Ellen Parker (RD), Krissy Moehl (RD), Joe Grant (4th), Eric Skaggs (2nd), Andy Martin (1st), Adam Campbell(3rd)


Krissy Moehl (RD) with Ellie Greenwood (2nd), Susannah Beck (1st), Lia Slemons (3rd)


although i'm repping slc these days i take any and every opportunity to return to the pacific northwest. my friend, the lovely super k, krissy moehl is the race director for the chuckanut ridge 50km in bellingham, wa. after declining to run the race i enthusiastically agree to volunteer, again. i think this is my 4th year in a row helping out. the race is great, like a reunion of sorts. twice now krissy has had me run the middle 18 miles of the course just before the runners start with a bundle of ribbons to make sure the course is properly marked still and nothing was torn down or removed. thank you krissy & ellen! ~ this is the best volunteering job ever.

i will admit reading the list i wasn't convinced it would be as fast as gary robbins claimed on his blog. this was simply because i didn't know the names of the fast guys. the night before i caught up with gary and got the low down.. whoa. marathon trials guys are always dangerous at 50km.

Thursday, March 4, 2010

Celebrating Life, One Mile at a Time


i had been sitting in my van for about 10 minutes already when linda's txt hit the iphone. "are you okay!?". i wasn't entirely sure. i had run 20 miles already and had 15 more to go for the "day before my birthday 35 miler", to celebrate 35 years of being alive.

i figured i'd piece together three runs throughout the day and it'd be easy. but a storm came through salt lake that conspired to make this 35 miles anything but easy. i had done two 10 milers already. the first was part of the bonneville shoreline trail marathon loop christian and the slc crew had shown me the previous weekend.  the second was my last winter attempt to run up the west side of grandeur peak. i ran over to the parking lot then up the west side and into a cloud. within 20 mins i was in a virtual white out and post holing. i'm stubborn, so this went on for about 1hr before i thought to myself.. "i'm supposed to run 34 miles, what am i doing wallowing knee deep in the snow!". i would literally fall off the small trail and land on my chest in the soft snow, both legs and feet post  holing at once.  i was not dressed for mountaineering.  it didn't make much sense but i stubbornly wanted to get to the summit. eventually i called it, ran home, got in the car and was now sitting in the rattlesnake gultch parking lot in a snow storm, in the dark, soaking wet, shivering... wondering if this was a good idea.

every possible reason to drive home and eat was going through my head. my main goal was to climb and ski 10,000 feet of vert the next day, on my birthday. i was worried this would make me too tired and possibly sore to accomplish that. plus th20 miles is a good day right? the under fueled mind can and will play tricks on you. i hate saying i'm going to do something and not pull it off. it might be stupid and i might go hypothermic, but i was in a safe place with an easy out.  my txt response was "i've at least gotta try".

out the car, full hood on, i ran up the gultch hoping to get warm. although snow was accumulating on my jacket, gloves and nathan handheld bottle. the cold feeling was quickly overshadowed by an under fueled and bonky one. after a couple gels i had some energy but a nasty stomach and i couldn't keep my hands warm because they were soaking wet, as were my feet.  within 1hr the snow and my headlamp were on full blast.  the trees were getting heavy with the white stuff, and the trail was now fresh and untracked.  it was like running in narnia.  it was in fact... perfect.

"how lucky am i?"  is what kept running through my mind as i approached 35 miles.  my 34th year was great, however not without some hardships.  in the end i'm healthy enough to run 35 miles... and it's my job to do so.  how cool is that?  after being hurt for the entire 2009 race season i feel very fortunate to be able to run at all. so, i guess the question is "am i okay?".  yes, i'm fan-fucking-tastic.  thank you.