Archives for September 2015

Things to Know When Planning Your First Century (100 mile) Bike Ride

September 30, 2015

This weekend was our first attempt at a century ride with our road bikes. My boyfriend and I have been riding a few years now and we love going the distance. We have both gone as far as 50 miles on our bikes and hoped to achieve a century one day. So this past weekend, we decided to check this off of our bucket list!

So we loaded up early in the morning, picked up my boyfriend’s brother (who also rides), and the three of us set off to Anniston, AL to start our ride on the Chief Ladiga trail. This trail is about 33 miles long and will come to the AL/GA state line. It will then change into the Silver Comet trail, ending in Smyrna, GA, which is right outside of Atlanta. Totaling right around 100 miles.

So during our ride, there were many things we learned traveling this amount of distance. Here are 10 things you should know when preparing to do a century ride.

PRACTICE

This is definitely something you need to train for. You have got to prepare your leg muscles and cardiovascular system. There are lots of questions to consider and you just won’t know the answer until you ride for a while.

How do you do on hills? Can your legs push you through? Can your knees hold out?

You also need to get a feel for what it is like to sit on a bike for long periods of time. The pedaling position is not like a comfort bike. It takes some time to build up the appropriate muscle to be able to sustain this position comfortably for hours on end. Our ride lasted from 8:30 AM to 7:00 PM (of course this allotted for breaks, lunch, and tire changes). This gives you an idea of how long you’ll be on that saddle.

Practicing on your bike also allows you to move through gears repetitively which will let you know if your bike needs any tune-up or maintenance.

WEATHER

Check the forecast! And even then, you will be moving a distance of 100 miles so the forecast may change. So it is best to have a plan for all types of weather.

During our ride it rained/sprinkled about 70-80% of the time. We definitely got filthy from each other’s spray flying up in the air which is something you just have to expect. But one thing about rain, is once you stop for a break, you lose your warmth if you stay stopped too long. We had shell jackets which helped cut the wind and prevent us from being too cold until we began pedaling again.

Also, if you are carrying a book bag or pack of any kind, make sure you have a pack cover for it. I forgot mine so some of the things inside that pack did get wet.

Food/Water Breaks

We really only stopped for quick stretch breaks and snacks about every 15-20 miles. And sometimes we ate while pedaling.

I would highly recommend eating something carbohydrate loaded every 15 miles. The snacks we packed were things like high protein granola bars, mini bagels to dip in pre-portioned cups of peanut butter, chocolate Belvita cookies, dried apricots/mangoes for the potassium content, and Gu packs.

While riding, I could definitely tell if I had gone too long without a snack because I would feel weak and sometimes a little dizzy. And sure enough I would check our current mileage and we would have passed the 15 mile mark since my last snack.

When it comes to water, it is very important to make sure you have two bottles and two cages on your bike. Check out your course map and make sure you have pit stops along the way for water refills every 20-30 miles.

CLOTHING AND SEAT

Bike clothing is extremely important when doing a distance ride. The bike shirts are great because of the pockets they have in the back. This is where we kept phones for photos and of course snacks. This way we could reach around and grab a granola bar without actually having to stop.

The bike shorts… THEY ARE A MUST! Definitely make sure you wear bike shorts because you need the padding under your tail bone. They also need to fit you properly by making sure the padding is protecting the right area. Not too far back and not too far forward. You can always go by your local bike shop to try shorts on and then sit on a seat to make sure they fit properly.

The seat will also be a big key. My boyfriend and I just swapped out our factory seats to Terry seats before this century. A 30 mile test ride confirmed that these seats were way better than our factory seats in regards to cushion.

One thing we did not realize regarding the seats until speaking with a bike shop employee was that the seat location can really affect your ride… Whether its too far forwards, backwards, or tilted. If you find yourself moving from your tail bone to soft tissue, you may need a seat adjustment. Local bike shops usually offer a fitting session if you have trouble finding a comfortable spot.

When it comes to clip in shoes, I can’t really say how important they are for a ride. I’ve never had them and I was still able to bike this amount of distance fine. It may be worth it to have them, but you definitely do need them to do it.

Gloves are extremely helpful if your handle bars are not very padded. I would highly recommend gloves for any distance ride to prevent any blisters from occurring.

SORE BUTT

I always get the question… doesn’t your butt hurt riding distances like that? And my answer is yes. You really want to make sure you have the appropriate shorts and a good seat to avoid this. But during a century ride, you are seated on this bike for 8-9 hours. So no matter how you sit or what you wear, you’re going to feel it. The best advice is going to be practice which we have discussed above. The more time in the saddle, the more used to it your body becomes. But there is also a product called Bordeaux’s Butt Paste. It is a product for babies that helps prevent rash and irritation. People who run or bike long distances usually keep this product around. Try experimenting with it to see what may work for you.

MEDICATIONS/FIRST AID

During a distance like this, you really want to make sure you have a small first aid kit in case of a crash and Ibuprofen for inflammation or pain.

Once we stopped around mile 45 for lunch, I noticed my knees were aching. Knowing how much further we had to go, I took some Ibuprofen to pull through.

Luckily none of us crashed, but we did have a few close calls. With consistent sprinkles throughout the ride, it sure did make things slick. In case anyone does go down, you want to have an appropriate stock of medical supplies in a saddle bag or backpack.

FLAT TIRES

Prepare to have a flat tire. If you don’t experience this, you’re lucky! Between the three of us, we went through 4 tire tubes. Three being flats and 1 tube malfunction. No matter how careful you are, there may be things on the trail/road that you cannot avoid. You can never have too many tubes. For any long distance like this, I will always have about 2-3 tubes on me.

SUNSCREEN/EYE PROTECTION

Even if your forecast is cloudy with a chance of rain, those clouds may part for an hour and you don’t want to burn. Like I previously mentioned above, weather is unpredictable especially over a 100 mile distance.

Eye protection can help protect from the sun, rain drops, or even bugs. We carried contact solution with us because we’ve had rides where we’ve gotten bugs or dirt in our eyes. Luckily during this ride we didn’t need it, but during previous rides, we have.

BACKPACK

This can be a great idea, but also a horrible idea. It was a learning experience for us. Our thought process was to have a pack and carry first aid, snacks, and our shells (jackets) in it. Little did we realize, the extra weight would put more pressure on your tail bone and shoulders.

Luckily as we kept eating, the pack continued to get lighter which was great. But overall, I would’ve loved to use saddle bags hanging off the bike instead of the pack.

Between the three of us, we passed off the pack about every 30 miles. So rotating the extra weight really helped.

MAP

Always map out your ride and know where your food/water/rest stations are going to be. If you are hydrating well, you will still need to use the restroom. Look for a location about halfway through your ride to stop and eat lunch, and you will still want to make sure there are places to get off the bike and stretch.

The trail we rode from AL to GA was well marked with mile markers and had portable restrooms at each trail head. We also traveled through towns that allowed you to stop for a bite to eat.

SUMMARY

I hope this post has been helpful if you are getting ready to experience your first century ride. We had such a blast challenging ourselves in a way we never have. Hopefully all the information discussed above will help your ride go smoothly so you can enjoy the scenery!

High Protein Parmesan Basil Dip

September 29, 2015

Some times we just want a veggie dip or cracker spread that isn’t loaded in fat! So I came up with a new concoction today that had a yummy Italian flare!

INGREDIENTS:

1/4 cup plain Greek yogurt (2.75 g protein)
1/4 cup 2% cottage cheese (6.5 g protein)
1/4 tsp Italian seasoning
1/4 tsp garlic powder
1 sprig of fresh basil (about 4-6 leaves)
2 pinches of Parmesan cheese flakes

DIRECTIONS:

Add all ingredients into a food processor and blend until smooth. This should provide about 3/4 cup of dip and ~9.25 g protein!

Enjoy!

Please feel free to share using the social media icons below!

Tighten That Core!

September 24, 2015

Yesterday Kendra and I designated our entire workout to core alone! This workout will give you 4 movements you can do at your gym to get a serious abdominal workout.

Let’s start with rope crunches on the cable machine.

Grab some knee pads and the rope attachment for the cable machine. For the first set, you may not want to add weight so you can get the proper movement down.

You’ll start with your head between the rope and fists by your ears. As you pull down into the curl position, you want your hands and arms to stay in the same spot (by your ears). Your core needs to be doing all the work, not your arms.

You want to pull with your core all the way to the floor. The more rounded your back is, the more you target your lower abs. If your back is arched, you may only hit the top part of your abs.

You’ll want to continue this motion for 15-20 reps and do 4 sets. If you don’t feel the burning in your abs past rep 10, you should up your weight.

Next we’ll do the cable side bends to target your obliques.

Make sure you are standing straight up with one arm behind your head or on your hip for balance. This is another movement you want to be very careful with so you DO NOT use your arms to pull. You want to use those obliques.

So stand up straight and begin to lean away from the cable machine.

Keep feet together and legs straight. Keep the core tight and the movements controlled. The slower you move, the more it will work the muscle.

Shoot for 15-20 reps and do 4 sets. If you don’t feel the burn after rep 10, up your weight.

On to decline weighted sit ups!

If a regular sit up is boring to you or you want more of a challenge, do that sit up on a decline bench. And if you’re feeling even more adventurous, grab a plate to keep on your chest! We used a 10 pound plate here.

Once you feel secure on your bench, begin your set.

Lift yourself all the way up while keeping that plate tight against your chest. The slower the movement, the more you work the muscle. Shoot for 15 reps and do 4 sets.

And last but not least… The trusty ole plank!

During a plank, you want to keep everything tight and squeeze. Feet should be together and your back should never be arched. Do it in front of a mirror if you need to check your form. You can feel this in your core, shoulders, and legs. What you want to do is hold this plank position tightly for 30 seconds and then relax. Do this 4 times.

These are just a few of my favorite core exercises you can do on your next day at the gym. They are movements that can continue to challenge you. Whether its adding more weight, or holding that plank for a longer period of time.

I hope this core workout has been helpful! Please share using the social media icons below!

Cocoa Coffee Protein Shake

September 24, 2015

There are many reasons people may need to boost their protein intake. It’s not only for the ones who want to build more lean muscle in the gym.

I’ve worked with bariatric patients, dialysis patients, post surgical patients and the elderly in long-term care settings… And I’ve had plenty of moments where I thought, if only I could sneak more protein into their morning coffee… But how do you make it taste desirable??

Here is a super simple recipe to have a cocoa coffee!

INGREDIENTS:

1 scoop chocolate whey protein isolate
8 oz coffee
1/2 tsp cinnamon
2 ice cubes

DIRECTIONS:

Blend all ingredients and done!

This is perfect for the morning coffee lover that can’t seem to find time to make breakfast or needs that mid morning pick-me-up.

Enjoy!

How Do I Hold Myself Accountable?

September 22, 2015

One thing you will notice in the dieting world, is that healthy eating and exercising only last for a short period of time. Why is that?

I believe it is the lack of accountability (or motivation) before the lifestyle actually becomes habit. And then later on, when a slip up occurs, there is a lack of accountability to assist that person in jumping back on track.

So how do we find this so called “accountability”?

Through my practice with weight loss counseling and through experience on my own with trying to stay accountable, I have come up with a list. So here are 10 things that I believe are important when holding yourself accountable

1. Log all foods, fluids, and exercise.

When you keep a record of what you’re taking in, you start to notice EXACTLY that. How many sweet or salty treats are actually coming into my diet? How many glasses of wine am I REALLY having during the week? This helps you realize just how much food or drink is really being consumed. Same with exercise. I believe it is important to look at a weekly average of what energy is being consumed and expended.

2. Get active with a workout buddy.

There is nothing more motivating than knowing someone is depending on you. It comes with a responsibility of sorts. You become a support system for someone and the last thing you want to do is be known as an unreliable buddy or a bad support system. This is also a great opportunity to help someone stay motivated on days they don’t want to be active so that they can then return the favor on your less motivated days. I know with my workout partner Kendra, she keeps me motivated when I just don’t feel like working out. But afterwards, I am so glad that I went.

3. Purchase a gym membership.

This one may or may not work for all. But I can tell you why it worked for me. Firstly, I am cheap… and if I am going to pay for something, I am going to use it. I end up going 4-5 times a week because I want to get my money’s worth. Second, I can go rain or shine. I have no excuse. Especially during the winter time. Before I got my membership, I would have no problem pushing off a run due to sprinkles of rain or the cold evening air. Now, I never have that option.

4. Prepare meals ahead of time.

Meal prep is such an important part of accountability. You are investing in a day or week’s worth of meals. This means you either waste your money and let the food go bad while purchasing food elsewhere, or you take advantage of the convenience of prepped food while saving money at the same time. Breakfast is one area I have trouble with and I know better than to think I might get up early and cook a high protein breakfast. Instead, I will meal prep Egg Burritos or Egg Muffins. Having a plan, making a grocery list, and shopping makes all the difference in staying on track or falling off.

5. See a dietitian.

Luckily for me, I am a dietitian that also has a dietitian as a very close friend and gym partner. But some people are not so lucky. I believe in what we do as dietitians because I know the level of accountability that we provide. When you do a weekly or monthly check in with a nutrition expert, you learn more about foods, fluids, and exercise. You’re provided with a promising plan instead of a “quick fix”… And not to mention, knowing someone is following behind you to see all the choices you’ve made can put the pressure on. This helps promote new healthy habits over the long term.

6. Wear a pedometer.

A lot of times we think we move more than we really do. (This is one reason I am loving the Fitbit right now. For a dietitian, it provides all the right information and will actually link up with food log apps.) Once you have an average of steps you take during the day, you can begin to challenge yourself by slightly increasing your activity. This way you begin to look at your day differently. For example: Knowing you need to achieve 1,000 more steps today, you may look for every opportunity as a chance to tick that number upwards… take the longer route to the bathroom, park further away, walk 10 minutes of your lunch break, run errands one at a time during your work day… etc.

7. Set goals.

I am a big believer in setting small goals to achieve an ultimate goal of overall health. If you begin setting big goals such as losing 100 pounds, running a marathon, or competing in a lifting competition, you may feel overwhelmed. But if you start small by trying to achieve a five pound weight loss goal, jogging every other minute during your walks, or strengthening muscle with resistance bands, you will eventually achieve the overall goal without feeling like it is millions of miles away.

8. Weigh weekly.

When you have a weight loss goal in mind, never weigh daily. Too many factors affect weight such as fluid and the time of day. And if you see that scale go up a pound or two after working so hard, the feeling of defeat may feel too strong and cause you to throw in the towel. I see it happen all too often. When you have a weigh in once a week, that gives you enough time to make the progress necessary without the frustration.

9. Eliminate the temptations from home.

If there are tempting foods at home, chances are, you are going to indulge in them more than you would than if they were not there. And by following #1 (food log), you may notice how often the indulgences happen, which will lead you to this step. Most of the time when we have a craving in the evening or want to snack out of boredom, we would not leave the house to go purchase those snack foods… But if they are sitting in the cabinet, your brain knows, they are sitting in the cabinet.

10. Be an inspiration.

This is where social media or online support groups can be helpful. When you are on target with your diet, post pictures and share the recipe of what you made. When you are on target with your exercise, post about what you did and how you did it. This is a great way to encourage others to be healthy too. I do not see this as “rubbing it in” as some would say. I would see this as someone being proud of their accomplishments and encouraging others to get started.

And if you fall off track or have a cheat meal, it’s okay to talk about that too. Because we are all human and we could all use each other’s support. Anytime I see someone working their butt off at the gym, I tell them they’re doing an excellent job. Anytime someone posts they are 20 pounds down of Facebook, I like it, and anytime someone tells me they are struggling with a diet I provided, I will call or email to check in and make sure they know I’m cheering them on.

We need to inspire each other and encourage each other. If we know we have others cheering us on, it keeps us motivated to keep going and keep working hard. So be that cheerleader… that motivator. And you’ll be surprised at how much support you’ll receive in return.

Accountability is so important when it comes to a healthy lifestyle. We know ourselves well. There is no sense in lying to ourselves and deteriorating our health. Sometimes we have to decide what is important to us. Do we want to see ourselves grow old? Play in the back yard with grandchildren? Or even hike through all 7 wonders of the world? If so, we need to stay accountable. It’s never too late. Start today.

Have Pasta in a Healthy Way!

September 22, 2015

Pasta is usually a cheap meal that everyone loves! It’s fast and easy, but oh so loaded in calories… So how do you have a pasta dish and keep it healthy??

Here is how the dietitian does it!

All you need is spaghetti squash, lean meat, sauce and lots of yummy veggies!

INGREDIENTS:

3 peppers (yellow, orange, red), chopped
1 pound of lean hot/spicy sausage (turkey/beef/chicken)
Vodka sauce
1 spaghetti squash

DIRECTIONS:

First you want to slice your spaghetti squash in half, clean out the middle and microwave it for 10-12 minutes. Check out how I do it HERE!

Once you get your squash in the microwave, begin browning your meat. As your meat is browning, add all of your chopped vegetables to your skillet.

Once you’ve sautéed your veggies with your meat a bit, you’ll want to add your vodka sauce and let it simmer until your spaghetti squash is done.

When removing your spaghetti squash from the gourd, be very careful! It should be very hot. Grab a fork and begin scraping out the inside.

Once all squash is removed, scoop out your meat/veggie sauce and voila!

You’ve got yourself a fast, easy, and of course yummy meal!

The meat sauce is always the best part because you can add all types of chopped veggies to it! This time I just grabbed some peppers on sale… But you can chop zucchini, any peppers, onions, or even add broccoli!

To find out more about how great spaghetti squash is for you, click HERE!

Enjoy!

And feel free to share this post using the social media icons below!

Enjoy Each Other – Start a Fire!

September 17, 2015

In the south, the way people socialize is with food. We eat at weddings, birthdays, funerals, baby showers, and many many more events… So what is there to do that helps relieve stress and also allows you to socialize at the same time?

HAVE A FIRE!

My cousin and his wife made an awesome fire ring in their back yard and invited me over to visit. One thing that came to mind as I sat down under the stars was that I forgot how much fun it can be. We got to catch up and enjoy the crisp fall weather.

There were lots of laughs, stories and minutes of silence… which every single one of those things were relaxing.

All too often we are rushing around, stressing about work, sucked into the television, or screaming at the guy who cut us off on our way home from the grocery store. How often are you sitting around a fire ring enjoying old company or meeting new company?

And this weekend, I got to do both.

So a word of advice… Shut off the tv and grab friends or family and make a fire.

I can promise you, you’ll be glad you did.

What’s the Deal With Spaghetti Squash?

September 17, 2015

One question I get often is “what’s the deal with spaghetti squash?” Is it good or bad? And is it REALLY better than pasta??

So here is what I know about spaghetti squash as well as my opinion on the matter!

Spaghetti squash is technically a fruit (we use as a winter vegetable) and is used in place of pasta often due to its stringy consistency. It can be baked, boiled, steamed or my favorite, microwaved (just because its quicker).

So for the first question:

IS IT GOOD OR BAD?

I think it is a great food to choose when finding a pasta replacement. Here is a side by side of the nutrition analysis for spaghetti squash vs. plain cooked pasta.

As you can see above with my analysis from the USDA Food Database, spaghetti squash is a way to get more food for less calories and carbohydrates.

Pasta is very starchy and high calorie. It tends to spike blood glucose levels in diabetics and increase weight in the average American. A serving of pasta is usually around 1/2 cup cooked. It is rare that only a 1/2 cup of pasta is used during an entire meal. Usually when pasta is cooked, it is used as a filler being the largest portion on the plate.

Spaghetti squash however is very low calorie, contains lots of vitamins and minerals, as well as fiber! It should prevent the roller coaster blood sugar spikes especially when prepared with a protein.

So to answer the last question:

IS IT REALLY BETTER THAN PASTA?

My opinion is yes!

It is low calorie, all natural, loaded in nutrients and is so easy to make!

So here is a quick tutorial on how to make your spaghetti squash fast!

First slice it in half and remove the inside pulp/seeds with a spoon.

Then you’ll want to put the halves on a plate and cover with plastic wrap. Put them in the microwave for about 10-12 minutes depending on the size of your squash.

Once your time is up, touch your squash with a utensil to see if it is soft. Don’t use your fingers because it should be VERY hot. If it is, you’re ready for the next step!

Begin scraping the insides of the squash with a fork to remove your spaghetti squash. This helps keep the squash stringy. And once you’re done scraping, you are ready to serve!

Spaghetti squash is a great way to still have that “pasta feel” in a healthier way.

I hope you’ve enjoyed this post and learned something new! Please feel free to share this post using the social media icons below!

Ready for Fall- Chili and All!

September 11, 2015

There is no need for chili mixes and a pile of canned goods in order to make chili! I love fresh ingredients within my chili and keeping it fairly pure and simple. This mixture can sit all day in a crock pot, or you can cook it up quickly in a pot on the stove. Tonight, I just used a pot on the stove.

So how does the dietitian make her chili?? Check it out!

INGREDIENTS:

1 small white onion, chopped
1 bunch of green onions, chopped
1 green bell pepper, chopped
1 banana pepper, chopped
1 poblano pepper, chopped
1 jalapeno, seeded/chopped
2 Roma tomatoes, chopped
4 cloves garlic, chopped
1 pound organic ground turkey
2 cans of Rotel tomatoes
1 can pintos in chili sauce
1 can tri-bean mixture (pintos, kidney beans, black beans)
1 cup water
1 container plain organic Greek yogurt (for sour cream replacement)

DIRECTIONS:

First begin browning your organic turkey meat in your skillet. While your meat is browning, chop your garlic and add it to your browning turkey. As your turkey continues to brown, begin chopping all of your veggies. Once your turkey has browned, add all veggies to your turkey and cover pot. Mix ingredients around every 5 minutes over about 15 minutes.

Once all ingredients have softened, add your canned ingredients. Be sure to add the liquids within the cans to the pot.

I usually add about 1 cup of water to the pot, cover and let sit for about 15-20 minutes on medium heat.

When your 20 minutes is done, you’re ready to eat! Just grab your Greek yogurt and add a scoop to your chili instead of using sour cream. And voila!

Using this chili is a great way to meal prep. Just make a large pot and store leftovers in containers and freeze! This way you always have lunch to grab if you’re running out the door for work, or dinner on those nights you just don’t feel like cooking. Enjoy!

If you know of anyone that could benefit from this recipe, please share using the social media icons below!

It’s Chest Day Bro!

September 8, 2015

Today we do a step by step chest workout! It is extremely important to make sure form is correct when working chest. This will prevent injury and maximize your workout. So here are some routine exercises you can do for a chest day.

Lets start with inclined dumbbell press.

When resting at the bottom as shown above, make sure your arms are creating a right angle. Make sure your incline angle is only SLIGHT or the movements can target shoulders and possibly cause an injury.

As you push your dumbbells up, make sure your dumbbell ends are touching as shown below. That way your arms are fully extended upwards.

If you are looking to build muscle, lift the heaviest weight you can (with good form) for 8-10 reps. If you want to get some cardio in with your lifts, just lower your weight and up your reps to 15-20. Always do 4 sets.

Next we’ll look at the barbell bench press.

When starting, you want to make sure you are laying with the bar right over your forehead while it is racked. Grab the barbell a tiny bit wider than shoulder width apart and lower the barbell to your chest.

If you have never bench pressed before, make sure you have a spotter and use the bar without weights.

If you are trying to build muscle, bench press the heaviest weight you can with good form, 8-10 reps. If you would like to induce cardio, lower your weight and shoot for 15-20 reps. Always do 4 sets.

And lastly, we have the trusty ole push-up!

First we want to begin in the plank position.

Make sure your hands are about shoulder width apart, and be sure your back is straight. Not dipping or hunched. Then you want to lower yourself down slowly, and stop right before you touch the floor.

With the elbows pointing out, you are hitting more of the chest muscle. If you pull your elbows in while you lower, that will target more of the triceps. Always shoot for 15-20 push-ups, 4 sets.

*If you have trouble lowering yourself to this position, you can build up to it by doing your push-ups with your knees on the ground.

And this completes your chest workout!

I hope you enjoyed the workout. A big thanks to Robbie for showing us how to do proper movements! If you know someone that could benefit from this workout, please share using the social media icons below! Enjoy!