You Are What You Eat

I’m baaaack!

This time I’m writing about food; anything and everything having to do with food; all from my point of view. No, I am not a nutritionist, or health coach. I don’t have any formal culinary training. As you may be aware I spent the last 20 weeks training for an Ironman and working with a Health Coach to turn my body into an efficiently fueled machine.  Inside those 20 weeks I learned how to become a REAL FOOD fueled athlete. I learned to look at food in a way that I had never seen it before. It’s my goal with this blog to provide you with insight into my REAL FOOD world.

Eating REAL starts with good decision making at the grocery store. For as much as I enjoy grocery shopping swinging by Fresh Acres at the end of a long day just isn’t as fun when the clock is ticking down to closing time. When the pressure is on and the fridge is empty you've got to have Go To Items that will provide you with high quality nutrition that requires little, to no prep. When zipping around the store be sure to pay close attention to where your produce is coming from and the ingredients within packaged items. I try to buy organic when possible, but if cost doesn’t allow I go for a similar local product. Any pre-packaged items I toss into the cart will have as few ingredients as possible. Less ingredients equals less processing. Low-fat, reduced fat, low calorie items are left on the shelf where they belong. Any product claiming the above have been processed and treated and ultimately turned even less healthy than they started.

Below is my time crunched, go to, shopping list. I’ve had plenty of time to tweak it over the last 20 weeks and know what works best for me and what doesn’t. Think about what’s on your list. What are your Go To Items? How do they compare to what I buy? 

Happy Shopping!

SK 

SK’s GO TO’s

·      Local Apples (Macouns)

·      Bananas

·      Avocados

·      Spinach

·      Baby Carrots

·      Cottage Cheese 4%

·      Hummus

·      Olives – green & black

·      Siggis Yogurt - Coconut, Peach, & Pumpkin are my favorites

·      Cabot Extra Sharp Cheddar Cheese

·      Cage Free or Organic Eggs (price dependent)

·      Sliced Deli meat – Not the best choice, but it’s quick time is limited

·      Quart of High Lawn Farm Whole Milk – Local or Organic

·      Almond or Coconut Milk – Organic or NON-GMO, No Soy Blends

·      Whole Grain Brown Rice Blend

·      Bulk Walnuts & Cashews

·      PEANUT or ALMOND BUTTER (Earth Balance Coconut Blend, Whole Foods 365 Brand, Justin’s Maple Almond Butter, or whatever else I’ve grabbed. Skippy stays on the shelf.)

It’s A Long Way to the Top…

It’s been approximately 3.5 weeks since I completed the Ironman. In that time I’ve rested, acquired a lingering head and chest cold, and putzed around with no exercise plan in place. I’ve been congratulated almost everyday I’ve walked into CPC and asked what’s next!? My response has been the same with a shrug of my shoulders a “Who knows look”.

The reality is up until a few days ago I didn’t have an idea of what was next. I didn’t want to give it much thought. My body and brain were not in any rush to start a regular workout routine. I wanted to enjoy going out for a casual run again before I started to think about another race and weeks…months…of training. Throughout my weeks of blogging for Kona I made mention that I couldn’t wait to get back to the place where I once was before I started training for the Ironman. That “place” is the weight room, boot camp, tearing through the woods at 6am on a Saturday morning for ROTC.

I’ve missed that “place” and the camaraderie that you develop when you’re side by side with someone face down after a killer set of burpees, toes to bars, and squat thrusters. Training for an Ironman is lonely. There’s nothing lonely about being yelled at to go faster or to move more weight. However, with the change over of energy systems, movement patterns, and training environments comes a physical state that challenges even the most “fit” individual. I put “fit” into quotations because fitness is  relative. I just completed the Ironman World Championship, arguably one of the most challenging endurance events in the world, but yet I dread stepping back into the world that I’ve missed so much.

Despite the humbling level of soreness, fatigue, and lack of strength that I will experience it’s time to hit the reset button and start getting back on track. I’ve rested long enough. So, the question of what’s next can be simply answered with one word…ROUTINE.

I will be getting back to the weight room, boot camp, all of the other crazy things I do ROUTINELY. I need to work on building back the strength that I sacrificed to be a lean cardiovascular machine, while still trying to maintain a portion of the endurance I built (mental & physical) to pursue future long distance goals. Patience is a virtue and one I will have to instill throughout the next few months.  

I will also get back to routinely blogging every Monday. I enjoyed it even if only a handful of people read my posts. What will I blog about? I’m thinking FOOD! NO, I’m not stealing Mike’s thunder. Everybody sees food and fueling differently so consider my upcoming Monday blogs to be my take on FOOD or anything that relates.   

Change and routine take time. The next few weeks and months will not be an easy transition for me. I feel more like a newbie and relating to my clients more than ever as they start their own journey of change and routine.

Simply put, It’s a Long Way to the Top, but once you reach the figurative TOP you know the time and effort…and inevitable discomfort…will have been worth it!

SK

Chicken Parm

Chicken parm was a pretty tough one for me to really get crazy creative with seeing as how if you change it too much then you don't really have chicken parm anymore.  I through in a couple changes that I thought were a little different but would keep the best parts of CP.

As always you aren't really going to get a typical/formal recipe from this guy

The Chicken
What I did here was started with a couple of boneless skinless breasts and sliced them so that I got about 3 thin cutlets from each breast.  I took the cutlets and pounded them out a little be to keep them from drying out and getting tough.  As far as the breading is concerned this is where I got a little creative.  I took plain bread crumbs about 1-2 cups and seasoned it with a little pepper, you can use any other seasonings you'd like though.  To the BC I added about 3/4-1 cup of finely grated romano cheese and mixed it to combine everything pretty evenly.
To coat the chicken I used the typical dry, wet, dry method, meaning you cover the chicken first in the breadcrumb mixture, then into an egg wash (a couple beaten eggs with a little milk or water added), back into the breadcrumbs.  That's it, that will give the chicken a nice tasty breading that won't be too thick.  Put the chicken on a wire rack over a cookie sheet and back in the oven at 350 for about 15-20minutes or until they are starting to brown around the edges.  Cooking time may vary a little depending on how thick the chicken is.  Just before taking out put a slice or two of fresh mozzarella on top and let it melt a bit over the top, and can try grating it too to get a little different result.

The Sauce
I really don't like to get too fancy with marinara or tomato sauce.  All I did for this one was used about a can and a half (large cans) of crushed tomatoes, threw in a handful of fresh grape tomatoes (cut into quarters), along with some seasonings (basil, oregano, salt, pepper).  Let it cook for a little while and you're all set to go, pretty easy.

The Pasta
Boil your favorite type of pasta, to your desired doneness and hold to the side until everything else is done.

The Build
What I did for this one (as pictured below) was took the pasta and added sauce to it until I got a good ratio of pasta to sauce, I don't think pasta dripping and sauce but I also don't like pasta that has so little sauce that it may as well just be plain pasta.  I plated some of the pasta set one of the chicken cutlets on top and then topped that with a little extra sauce.  That's all folk!

The Bonus
Also pictured was a side salad that I had made to go with the chicken which was really pretty simple and basic but also delicious.  I had some left over roasted beets so I sliced up some of those and put them over some mixed greens.  I added to that some granted carrot, a few sliced calamata olives, and goat cheese crumbles, and topped with just a simple vinaigrette of olive oil, balsamic, and a mix of seasonings.

That's it, hope you guys enjoy it if you try it out.  I'll be back soon with another one.

-MS

The Tortoise and the Hare: Speed of Movement

Speed of movement through an exercise is very important. It is easy to rush through a workout and not focus on key points of an exercise, but you won’t be getting out as much as you should for the time and effort you put in. Different types of exercises and training styles will have different goals, and different requirements for each movement. For the purpose of this topic, we are talking about general movements and not a power/speed development movement.

With most movements, there is a starting position, a midway point, and a return to the starting position. For example, with a squat you start in an upright position, squat down to hopefully somewhere near having a parallel femur, and return to the upright position. It is very common to see people drop to the bottom of the squat, abruptly stop and struggle to return to their upright position. I’m going to urge my quick squatters to slow it down, and here is why:

1. Speed of movement is often a compensation for stability. People may have a difficult time finding muscular stability, so the speed of movement is increased to compensate. What on earth is being used for stability you ask? Passive restraints such as ligaments and joint capsules as well as faulty bony alignments. You don’t have to be a doctor to know that doesn’t sound good. This leads to a misconception that you are training the muscle properly and a BIG increase in the risk for injury. THAT IS A BIG PROBLEM!
2. As if that wasn’t enough, you are missing out on the best part of the exercise. Someone may argue that regardless of the manner in which you descend, you are using muscle to stand back up. Although there are great benefits to that portion of the exercise, controlling the decent can be very beneficial. Controlling the downward portion of this exercise is an eccentric movement, and requires eccentric contractions at major muscles groups. Eccentric movements are a major part of how we properly move as humans, but also have been proven to have greater strength gains and demonstrate greater power outputs than their concentric counterparts. SUMMARY: YOU ARE SKIPPING THE MOST BENEFICIAL PART OF THE EXERCISE. Hey, its okay I go to the movies just to watch the previews, too.

This concept applies to many different movements. Not worrying about the speed of movement can lead to increased risk of injury and a lapse in receiving a true training effect. Slow your roll, take control of your movements, and reap the true benefits that you are working for.

-TM

Season's Eatings

We’re heading into that time of year when it’s getting colder, rainier, windier, and well - I’m not going to use the “S” word just yet. It’s also the time of year that we all start adjusting our diets. The farmer’s markets are all but done and gone and the availability of fresh local seasonal fare has once again taken a back seat to supermarket produce. Not only are the ingredients that we use changing, so are the cooking methods we use to prepare our foods. It’s no longer grill and chill season; it’s Crock-Pot and hoodie season.  

As I sit here and write this I’m finding myself veering off of my original plan and topic to slowly get myself into something that I might later begin to regret, but maybe not.  What I am proposing, suggesting, or requesting of those that actually follow/read this blog is let me know some of your go-to foods for the colder months.  You give me a bunch of recommendations for recipes, and I’ll come up with my own version and post it to the blog and other social media platforms.  This will have a two fold effect.  

1.  It will give us all a new way of looking at old possibly boring recipes that we have all have and continue to use. Spruce things up a bit!

2.  It will actually give me an excuse to start getting back into the kitchen; cooking food and meals that I have some what neglected to do in the past couple of months.  

Win win, I think. So go ahead let me know what cold weather standby you have that you’re getting tired of and I’ll revamp it for you.  

- MS

Protein & Carbohydrates

For one of my classes, I had to look up the effects of nutrition timing on muscle hypertrophy (increasing size) so I figured I could share the results of the study I reviewed. We all probably know that our nutrition pre- and post-workout is pretty important for performance, but can this also affect muscle hypertrophy?  

I looked into a study where they analyzed the effects of supplement-timing pre- and post-workout compared to supplementation in the hours not close to a workout. They performed a 10 week resistance exercise program and analyzed the changes in muscle fiber hypertrophy, strength, and body composition. The participants were split into 2 groups; one group had protein and glucose pre- and post-exercise while the other group had a protein and glucose supplement in the morning and late evening.  Both groups had the same exact dosage. They assessed 3 exercises (1 Rep Max), body composition testing through DEXA, and vastus lateralis biopsies.  The results demonstrated that Group 1(Pre/Post) demonstrated a greater increase in lean body mass and strength in 2 out of the 3 exercises.  Group 1 also had a greater increase in the cross sectional area of type 2 muscle fibers and contractile protein content.  Some of that may have been a little confusing to understand but the basics to take away from this is consuming foods consisting of carbohydrates and protein pre- and post-workout can have positive effects on your results in a resistance training program.    

Questions? Come and find me.

- SW

Ironman World Championships 2014 - "Sarah Kelly, YOU are an IRONMAN!"

Flight 1263 is high above the Pacific Ocean taking me home from the Big island of Hawaii to Massachusetts. It has been 5 days since I became an Ironman and realized a dream that I never thought I would ever have the courage to fulfill. It has taken me the last 5 days to wrap my head around what I did. To sum it all up in a post seems impossible. I am not an elegant writer that can craft sentences expressing the array of emotions I went through over the course of 11 hours and 23 minutes. What you will read over the course of the next few pages (sorry, not sorry!) will be directly from the heart as I have done since I starting blogging 20+ weeks ago. 

Grab a coffee, a comfy seat, and maybe some tissues if you're the emotional type because this will might take a while. :)

On May 4th, 2014 I learned I had qualified for the Ironman World Championship in a flurry of tears, hugs, and cheers. After accepting the slot to Kona I knew my life was about to change. I was excited, motivated, and sick to my stomach. I was going to the Ironman World Championships...freaking KONA...and I had YET to do an Ironman! 

The training, the nutrition, the early hours, the lack of fun for the last 20 weeks was done all for one reason, to hear these 6 words, "SARAH KELLY, YOU ARE AN IRONMAN!" I have accomplished a lot in my athletic career. I've played a collegiate sport for 4 years. Played in an NCAA Final Four. I tried out for the US Field Hockey National Team. I've run road races. I've completed countless triathlons from sprints, international, and Half Iron distances. I've done Tough Mudders, and GORUCKs, but until 5 days ago I had never done an Ironman. 

Why you might ask? 

The truth is this, I don't do anything that I can't give everything that I have to make sure I finish...and finish strong. As much as I wrote about crossing the finish line any way possible, I was not going to settle for anything other than as hard and as strong as I could. There is just no other way. You can reference past mentions of the Game Face I put on or how I equate myself to a tank to gain further insight into why I am the way I am. Bottom line is this when I commit, I commit. There can be no halfway. Halfway is bullshit. So after countless training sessions I'd made it to Kona ready to take on everything that the Ironman World Championships had to throw at me.

Race morning I woke at 3:30am after a fitful night of sleep. I ate my peanut butter covered toast in silence standing in the kitchen. I was nervous but not to the point where I couldn't eat. Weird. The biggest race of my life and I'm not having a problem getting anything down. I decided to take it as a good sign. After the family stumbled half asleep out the door we were off on the seemingly endless drive from the Waikoloa Beach Resorts to the King K Hotel and pre-race funtivities. The volunteers were amazingly chipper at 445am inside the body marking tent. As I was tattooed with 1707 on both upper arms I learned the volunteer marking me had traveled from Colorado just to GIVE BACK to a race he has participated in several times over. He asked if I was nervous. I stopped to think about it because I wasn't chomping on gum like I do out of nervous habit, nor was my stomach a twisted mess. Out of habit though I said yes. He assured me that today was about enjoying the day, ups and downs, and the magic of what was happening around me. I'd received this same message from many Nauts who had done this race before me. Maybe the magic of the Big Island was sinking in because my nerves were as calm has they had ever been and I wanted nothing more than to just GO!

Lucky for me, and my family, they were able to finagle VIP passes allowing them access to the pier and behind the fences corralling the racers before the start. I was able to laugh and chat with them before heading into the water. More importantly I was able to give them all one last hug before I set out on the race course. I found Elena in the sea of pink swim caps of the women age group racers. She looked relaxed and ready, calming me with words of encouragement all the way to the stairs leading to the water. We parted ways as we headed out to start bouy to await the boom of the cannon. 

This was the moment I'd been dreading the most. The swim. Admittedly it's the weakest part of my race. I'm strong enough to hold my own and give a little nudge if needed but the though of swimming 2.4 miles was more daunting to me than running a marathon. As I bobbed up and down I remembered my good friend Steve Roulier telling me to take a moment and look around. Look at the pier and the sea wall with all of the people 3 to 4 deep. Watch the sun rise over the iconic church along Ali'i Drive as the surf boarders paddle back and forth holding you back. It was an incredible feeling knowing I had made it. I was ready. My plan was in place. All I had to do now was to execute and finish strong.

BOOM! Time to get the show on the road! The first 1/4 mile was rough. I spent most of that time jockeying for open water and the line I wanted to take. The pack thinned out and I made sure I lined myself up so I could see or touch every paddle board marking out the route, there was no way I was going to swim extra mileage. My plan for the swim was to play it very conservatively. I swam with ease and reached the Body Glove boat to start the turn around before I knew it. The water going out was choppy but not terrible. I had anticipated worse. Heading back in the current pushed me slightly off line but with a few extra sights I was on course again and swimming bouy to bouy as planned. The last quarter mile seemed like an eternity. You can see the pier, hear the crowd, but you just can't seem to close the gap fast enough. My stomach was starting to feel a little queazy from the salt water I'd swallowed along the way and my head was pounding from the cap and goggles suctioned cupped to my face. I was never so glad to get out of the water and start my 112 mile ride to Hawi and back.

I can't say enough how great the volunteers were. They slathered me up with sunscreen, helped me with my gear bag, and guided me out of the tent to my bike. Two things struck me in T1. The first, thank god my bike was all the way at the end of the pier and end of the rack so I could easily remember where it was. The second, damn we're my lips salty. My brothers asked me how I was doing as I donned my helmet. The only thing I could come up with was its salty out there. They got a laugh and I was off!

With the swim behind me I was now on my bike with many miles of the wind blown Queen K ahead of me. My stomach was still upset but I stuck to my plan of fueling every 15 minutes with a small piece of Garukabar or Honey Stinger Waffle. I drank when I needed to and even when I didn't. I finished my torpedo and another bottle within the first 30 miles. I didn't want to drink the Perform if I didn't have to but I had finished all of my Skratch and knew I'd need to keep the electrolytes coming because it was HOT! At some point within the first 30 miles a familiar voice came up behind me. "Fancy meeting you here!" It was Elena! She was riding strong as I watched her pull away from me. I'm thankful she caught me. She pulled me out of a conservative trance I had fallen into. I was unsure of how hard would be too hard and had fallen into a rhythm that matched past training rides. I knew if I could keep her insight I'd be okay. Then, the wind came. I'm not talking a breezy New England wind that comes every fall. I'm talking about a blow you off your bike cross wind that changes direction whenever it pleases. From Waikoloa to Hawi at the turn around I was scared to take my hands off of the bike. There were times I had to grit my teeth and pray as I leaned sideways into the wind. The headwind up 207 to the turn around made life suck. I watched the pros and age group leaders whiz by as if there was little to no wind. All I could think about was how great the trip back would be. Oh how foolish of me to think that any part of the bike course would be easy. Madame Pele kept the wind blowing every which way but from behind you. Riders would pull up beside me and ask if last year was this windy. I would reply with, "Hell if I know, but this kinda sucks!" 

The once amazing lava fields had turned into a blast furnace. I was hot and the wind just wouldn't quit. My stomach was still upset and my desire to eat anything was gone. I stopped eating solid food around mile 60. I forced a mushy banana down once or twice and kept the fluids and Endurolytes coming. I was worried I wouldn't have enough for the run but I just couldn't eat anymore. As gross as it sounds I was peeing...A LOT...and wasn't overly worried about my hydration. But, my head was still pounding. It had to be from the lack of caffeine, there could be no other explanation. I avoid coffee on race morning for reasons coffee drinkers can relate to ;). All I wanted was the Excedrin I packed, but it was in my RUN BAG. DAMN IT. As promised the last 30 miles of the Queen K was hell. I already hated driving it in the car but the bike was so much worse. The wind was strong enough to bounce the rental car around the road and road side straw bushes lay flat. I managed to close the gap on Elena after I lost sight of her at the turn around. As I pulled up along aside her she said she wasn't feeling well. I reminded her to just keep on truckin and smile. Lida would want us to smile. As T2 approached I'd never been so ecstatic to get off of my bike. 

Elena and I hit transition together, rounded the pier to my brothers routing us on and giving us high fives. Again, the volunteers were amazing. One lady did almost everything but put my shoes on for me. After a quick pee break (remember, a pee break in T2 makes you run faster...at least it does for me) I was off. Only 26.2 more miles to go. The thought of what that distance represents to most people, myself included before race day, didn't even enter my mind. The first few miles were effortless. My legs knew exactly what to do all I had to do was keep them under control and hold the 8:15/8:30 pace I had planned. At the turn around at Ali'i Drive I had caught up to Elena. I slowed a bit to see how she was and if there was anything could offer her. She graciously said no and to go ahead and have a great run. Steadily I plucked away each mile. On the hill up Pulani Dr I saw the woman I bumped into 3rd place in St. Croix and effectively stole her slot to Kona. She was cheering me on from the road side. I gave her the biggest grin I could muster and kept on pushing to the top and the left hand turn for the long out and back along the Queen K. 

At this point I knew I had it. I knew I was going to finish, but how well was the question. My left hip and IT band were tight with every uphill step and I swear the entire run out to the Energy Lab was uphill. Rather than focus on the grade of the road or the pain in my leg I set my gaze on the tents of each aid station. All I had to do was make it one more mile. My mind would wander between each aid station. I'd replay all of the long training runs I'd done by myself. The track workouts I hammered out in the midday heat this summer with Danielle on my heels. I'd think about all of my friends and family at home tracking me and routing for me at home. 

When I reached the Energy Lab I felt a wash of relief. I had made it. I was over halfway and still feeling great, but this was the point were I'd heard everything can start to fall apart. The turn around is so much further down than expected but the "energy" the volunteers put out at the turn around and special needs station got me to the base of the climb and to the mile 18 aid station before taking the turn on to the Queen K for the final push home to the finish line. At this point my legs are starting to slow down. They weren't seizing. I wasn't hitting a wall. They just weren't turning over like they were earlier in the run. I made the decision to walk through each aid station from there to the end. Take in as much as I could. 

Water. Perform. Ice. Orange slice. More Ice. More Water. Sponge off. Run.

My steps were forced. My pace had slowed to 9 min miles and I was chasing the sunset to the finish line which I so desperately wanted to beat. As I passed Elena on her way out to the Energy Lab I knew my chances were slim of beating the sun as it dropped below the horizon. I made the last long climb up the Queen K to cheers from the partiers at the top who had been going strong since the first few pros hit the run course. I allowed my legs to go as fast as they could down Pulani until I saw Jen El-Seriff. I slowed for a quick hello and wish of luck before finishing the excruciating descent. The last 1.2 miles seemed much longer though my pace was speeding up. I was going to take Ali'i Drive in true SK fashion. Full Steam Ahead! I made sure to keep my eyes up and slap hands as I neared the finish line. The crowd was wild and wanting nothing more than to cheer everybody on. I could hear the famous voice of a Mike Reilly calling out names and saying you are an ironman. 

There's a moment that I am sure everyone has the first time they do an ironman when all of the training and the struggle along the way floods you with emotion. I entered the chute replaying everything that had happened to me good and bad since the start of the year. My response was to pick up the pace even more and choke back the inevitable tears. When I hit the ramp to cross through the finish podium I made sure to slow down put my fists up in the air for a celebratory double pump with an added yell for emphasis. Mike Reilly made the call I'd been waiting for "Sarah Kelly, YOU ARE AN IRONMAN!" 

I had crossed the line in 11 hours and 23 minutes. No, it was not as fast as I wanted to go. No, I did not beat the sunset. The wind wasn't in my favor. However, I finished strong. I was upright and walking with ease. I ate the glorious little donuts they had for post race food, along with Coke, pizza, pulled pork, and more coke. Sorry Krystal. 

The VIP passes had never been more valuable than when I saw my family minutes after I finished. Kieran got to me first and picked me up in the biggest bear hug. I cried. I had never been more happy. Then I hugged my parents, and cried a little more. Brendan came up behind them a few a few seconds later, with another bear hug. He squeezed me so tight I'm pretty sure he bruised a few ribs. They are still sore. Worth it!

If you have continued to this point I can assure you I'm wrapping it...

Flight 1263 has landed and in 4 hours I've written about almost everything. Flight 1522 from San Fran to O'Hare is taxiing to the runway bring me closer to home and the people who have supported me every step of the way. I cannot say thank you enough to everyone who trained with me, coached me, motivated and inspired me. Without you none of this would have been possible. I'm sure I would have finished but the joy of racing for someone other than myself wouldn't have been there. When I started writing I wanted to journal as much as I could to look back on if and when I do another Ironman. More importantly, I wanted to share my journey with everyone and provide even a small amount of inspiration to take on your our Kona. There were days I thought I would be too scared to get into the water and start racing, but after weeks of dedicated training and racing it was the complete opposite. When you decide to do something, making a personal and financial commitment, there can be no halfway. You owe it to yourself, and those that support you, to give everything you have in that moment. It don't care whether it's a training day, your nutrition, or race day. Give everything you have. Trust me, it will all be worth it. Some of you have witnessed my journey first hand, while others have read about it. Either way it is my hope that you can take little piece of what I've done and put it into your own life. 

Mahalo,

SK