When and what to eat before you exercise

This is a question that still puzzles me.  I exercise in the mornings and usually I just go for a run or exercise on an empty stomach.  Most experts warn against this practice but for reasons I cannot explain it works for me.  The only time I really worry about what to eat before exercising is prior to a race.  Sometimes a slice of whole grain bread with peanut butter is sufficient.  But I am slowly moving towards the suggested routine for food and drink prior to a workout.  Here is what the professionals at the Mayo Clinic suggest you do in order to maximize your pre-workout meal to insure best performance.

-When to eat:

If you consume a large meal you should wait between 3 to 4 hours before exercising

If you consume a small meal wait 2 to 3 hours before you work-out

If you consume a snack, you can exercise an hour after

-What to eat:

A “meal” prior to working out can consist of your favorite lean meats, grains and vegetables.  While a “snack” can be a granola bar, banana, nuts, dry fruits or yogurt.

-When to drink:

 The American College of Sports Medicine suggests the following liquid intake:

Drink 2 to 3 cups of water throughout the 2 to 3 hours before your workout

Drink about a cup of water throughout your work out every 20 minutes

Remember if your exercise routine is longer than an hour, you may want to have a sports drink to maintain your electrolytes

By properly fueling your body prior to a work-out you can get the most out of your exercise routine.  You will also be more likely to stay on track during the work-out as well as returning to it the next day.  And any time you are mindful of your food and liquid intake, you will likely make better food choices that will benefit you before, during and after your workout!

Spring has Sprung and YOU should too!

There is one thing that I fight constantly in my commitment to health and fitness and that is boredom.  For me, it isn’t about the tempting foods or the uncooperative running weather.  What will always derail my best efforts is finding that my once inspiring routine to has turned dull. 

Spring is the perfect time to shake things up.  Refresh those healthy recipes and exercise routines.

My first step this week was to surf the internet for new healthy recipes.  Using the same lean meats and power grains that are a staple in my diet,  I have now changed out the seasonings or the vegetable pairings and have new dishes to enjoy.  I’ve even made my water consumption more exciting.   I now keep a water pitcher in the fridge with lemon slices.  Every time I hydrate I feel like I’m at a fancy spa.

My exercise routine got a make over as well.  The simplest and most dramatic change I made was to my music selection.  Gone are the tired old songs replaced with new and energizing tunes that push me through the toughest work-outs.

Work-outs were another item that I had to spruce up.  My arms, abs and legs routines were no longer keeping me interested.  Using my same equipment I was able to find different routines that are fun but also more challenging.

The other item that I tackled was to revisit my commitment to a healthy lifestyle and set new goals.  By taking the time to celebrate my accomplishments and counting the endless benefits of these small sacrifices I recommit to continuing to make healthy choices.  While in this mindset I find it is the best time to set new goals that will keep me motivated and focused.  This is the year I beat my personal running time and fully tone my upper arms. 

I do not wait for class reunions or big events to push me into action.  I visit my health and fitness routine quarterly to keep it fresh and fun!

Power UP!

I often refer to the process of healthy eating and fitness as a journey not a destination.  For me the journey began by my need to lose extra weight after the birth of my son.  My goal was not to get healthy or to get fit, it was to solely lose that weight.  As the years went by my focus shifted to a healthier, not just slimmer, lifestyle and that is when I became more serious about eating leaner and exercising.  Today I am yet at another stage where I am introducing power foods that serve to fuel my body rather than just feed it.  I am also introducing exercises that are more than just about toning, but about supporting my skeleton and protecting my delicate joints. 

Here are some of the easy and versatile power foods and exercises I have been indulging in:

-Quinoa (keen-wah) is a seed and is considered a complete protein because it boasts all nine essential amino acids.  It’s high levels of iron and zinc makes it a good choice for those wanting to strengthen their immune system.  Quinoa can be used as a morning cereal, for desserts and is a great pasta and rice substitute.

-Almonds, Apples, Blueberries, Broccoli, Spinach, Sweet Potatoes and Salmon are all super stars.  They are packed with important nutrients, low in calories, and are easy to prepare and eat.

To get more from my time on the mat I have introduced these simple exercises that not only burn calories but also tone while strengthening. 

-Weight-bearing exercises are any exercise where you bear the brunt of your weight while performing it such as walking, running, aerobics, weight training, etc.  These exercises will strengthen the bones while also improving its density helping to fight osteoporosis.

-Crunches (or sit ups) work the abs and strengthen the back

-Lunges work out the thighs and butt while strengthening the knees

Living a healthy lifestyle does not have to be complicated, expensive or time consuming and the return on your efforts is truly priceless!

It is never too late to start running!

“Just get out there and walk or run.”  Those were the words delivered by Gladys Burrill who at 92 years of age just completed her 5^th marathon.  As impressive as that may be, what I find more inspiring still is that she didn’t run her first marathon until the age of 86! 

I am also thrilled that these stories are becoming more common.  I just read that Clarence Hartley will be running this week’s Boston Marathon at the tender age of 81!  He qualified for this competitive race by running 26.2 miles in under 4 and a half hours.

These individuals are not just inspiring because of what they are accomplishing in their golden years but because they can motivate those of us that still have lots of years ahead of us. 

I see lots of older runners at the races I attend.  About a month ago I met Betty.  She told me the story of how she was late for her own 78^th surprise birthday party because she saw a 4 mile race that she could not pass up.  After speaking to her briefly she told me she didn’t start running until her 40’s and today she does it for exercise but also as a way to stay current and social.  She literally runs with a wild and competitive crowd that she reports “do not sit in rocking chairs and complain about their health.”  Her 90 year old friend is ruthless and keeps her on her toes helping her maintain a 9 minute mile.

Betty is a great example of what a commitment to remaining healthy and fit can provide you both in the short and long term.  In her 40’s she ran so that she could keep her body young while today she runs so that she can keep her mind and spirit youthful.

I have been joyfully committed to my healthy lifestyle for several years now and nothing keeps me more focused than having a 78 year old woman pass me at a race without breaking a sweat.

Run your way out of a rut!

My husband and I made a friend a few years back after we began running local races.  The conversation eventually turned to what got her into her running.  The short of it was that she began running during the most awful time in her life.  Her marriage was on the rocks, she was between jobs in a dead end career, and she had developed bad coping habits that involved overeating and drinking. 

One day on her way home from a job interview, feeling deflated and hopeless, she noticed a runner.  A few yards later she saw another one, then another.  They looked free and happy and she decided she’d give it a try.

That very day she got home and put on a pair of sneakers, an old tee shirt and shorts and hit the road.  She would combine running and walking to the end of her long street and back.  She did this for months until she could run the entire way eventually expanding out of her neighborhood.  

As she became more involved in this form of exercise she found her body began to slim down even without the benefit of diet.  This evolution led her to seek out healthier food alternatives.  The confidence she was developing from her weight loss and exercise program allowed her to become more in control of her life and her relationships.  Before long she found the courage to confront her marital issues that they were eventually able to resolve.   Lastly she decided that rather than try to find a job in a field she did not like, she would take a break and volunteer at a nursing home where she made herself so valuable that they hired her full-time.

This isn’t a story about a miracle, her life did not change immediately.  It took about two years for things to get on track for her but what did happen instantaneously was what put all of this in motion, her decision to try something different and her commitment to sticking to it.