Author: Laura Kump

I'm on a mission to reclaim my health. Life and a high stress job led me to forming many unhealthy habits, leaving me living in fear for my future self. Using a science based plan, I made small changes that have helped me achieve better health and fitness and put me on the path to meet my goals. As a certified health coach, I make healthy living accessible for all by keeping it simple. Many times health can feel overly complicated, but I've found ways to show people that small targeted changes can empower them to live healthier lifestyles. For instance, traffic light eating can totally change your lives. Knowledge is a super power and I look forward to sharing it with you.

Revise the Plan When You Must

Since I broke my three toes on Christmas, I’ve been struggling to get back into a running rhythm.  Anyone who has broken toes can tell you just how painful this injury can be.  I thought I had it under control as I pushed through on the elliptical in my boot and running on the treadmill with super wide shoes.  I laughed in the face of this injury and anxiously awaited warmer weather to get back outside.  Sometimes though, life has other plans.

Following my first outdoor runs, I quickly realized this wasn’t going to be so easy.  I felt like the months of easy treadmill runs did little to maintain my conditioning.  I felt like my foot and ankle were in a constant state of pain.  I felt like it was two steps forward, three steps back.  I felt like my head was spinning with the bullshit stories I tell myself.  Finally, I felt like I had to pull up my bootstraps and get this fixed.  My plans were in need of a major revision.

First, I needed to address the pain in my ankle because that is super scary to me.  I do not ever want to have that surgery again.  I think I knew the trigger for the ankle pain.  Over the winter, I was trying to switch over to zero drop shoes and believe this was putting unnecessary pressure on my peroneal tendon.  The shoes seemed to work fine on the slow runs on the treadmill, but outside training was just not the same.  I’m now back in my trusted Hoka shoes and hoping I didn’t do any damage to the tendon.

Next, my toes are still causing some pain in my foot.  This concerns me greatly and I’m hoping there’s no nerve damage.  I’m trying to incorporate the yoga toes pose back into my cool down protocols, as well as foam rolling religiously and hoping this will help.  If not, I definitely need to get an MRI in the coming weeks.

Finally, I definitely needed to revise my pre training plan to build up my strength for running.  I’ve been trying to get off some extra pounds gained during the long winter break.  Not too bad, just need to get about 10-15 off for my optimum running weight.  This week I’m down 5 pounds using the Weight Watchers app to track my eating.  Again, not a fan of plans but chose this one because I can eat real food that I cook.  I don’t agree with the severe limiting of healthy fats, but I’m incorporating what I know is right for my body with the plan and so far it’s keeping me honest about my food choices.

I’m using the Couch to 5K app to warm up my body and am on week 2 of the plan.  The pain in my ankle is still there at night, but I do feel like it’s subsiding.  As I do the couch to 5K plan (similar to the one I just finished, Run for Weight Loss, but less intense) I reflect on the walk/run strategy.  For now, I think this may be just the perfect revision to my running training.

Run/walk programs are an effective training method that can help increase fitness.  The stigma attached to it is that it’s not “real running”.  This stigma overlooks the fact that when alternating running with walking, you decrease the amount of impact on your body and potentially decrease risk of injury.  Further, using this strategy you recover quicker from your workouts as your body has built in recovery breaks.  It is also a form of interval training and can increase caloric burn during your workouts.

Running as we know is a high impact sport.  The continuous use of any muscle used the same way (running long in my case), increases muscle fatigue more rapidly. Continuing to run with fatigued muscles, will greatly increase the chance of injury.  Knowing this it makes total sense to me to use a run/walk program to build my fitness for the marathon.  During the walk portion of run/walk, your body has a chance to recover – both heart rate and muscular recovery.   Walking using different muscle groups than running and allows for some muscular recovery during these sessions.

Run/walk interval training is easy to implement.  Basically you run for a designated portion of time, followed by walk period, then repeat the cycle a certain amount of times.  The free couch to 5K app tells you when to run or walk.  I find myself looking forward to those beeps during my runs now.  I was worried I’d have trouble running after a walk period, but it’s actually quite the opposite.  I look forward to the run beep knowing it’s only for a short period of time.  Mentally this method is motivating and the time flies by.  My pace is even slightly faster over the long runs as when fatigued my pace tends to slow down to a crawl, often slower than a walk pace.

I’m excited to see if this method helps me get back on track without pain, or injury.  Are there any run/walk converts out there that want to share their story?  I’d love to feature your story here in an upcoming blog.  Let me know and please feel free to leave a comment below.  Looking forward to hearing your stories.

Great read to learn more about this method of training:

The Run Walk Run Method·

 

Thursday Tips & Tricks – Morning Elixir

It seems that everything I read about prevention of disease comes back to nutrition.  One easy addition to my life has been a morning elixir.  If you want a new way to start your day in a healthy way, this recipe is for you.  This week’s tip is for a super easy to make morning elixir to help start your day on the right foot.  I drink one every single morning without fail.

Digestive health appears to be more important than anyone may think.  Getting our digestive system straightened out can reap huge rewards and even help in weight loss.  Combining three simple ingredients in a morning shot will aid your body in many ways, including improving your digestive health.

My morning elixir is made of three ingredients, each have been said to improve digestion and provide detoxing assistance to the body.  Bragg’s apple cider vinegar can help balance your body’s PH.  It also contains enzymes that can act as probiotics and can aid in helping your liver detox.   Combining this with lemon juice can help boost your metabolism.  Lemon juice has a high mineral count and of course contains vitamin C which can also help balance your PH. Top this off with a spring of cayenne pepper and your have a great natural fat burning and anti-inflammatory morning drink.

If you absolutely can’t stand the taste, but I promise you will get used to it, you can substitute the apple cider vinegar with coconut vinegar.  Coconut vinegar has many of the same properties and a slightly better taste.   I recommend you drink it quickly and give it a few days your taste buds will adjust.

I drink this upon waking each morning, prior to eating or drinking anything else.  I imagine it cleaning out my pipes.  If you want you can add a second one to your day before bed.  Give it a try, I think you will like the improvement in your digestive health.

Morning Elixir

Ingredients

  • 2 tbsp apple cider vinegar
  • 2 tbsp lemon juice
  • dash of cayenne pepper
  • 8 oz water (room temperature, or warm)

Directions

Combine all ingredients, stir and drink.  (When I first started, I just downed it like doing shots at the bar.  Now, I can sip it and take my vitamins with it.)  It is important to use the best quality ingredients.  Bragg’s is always my top choice.  Here the the two vinegars I use:

Bragg Organic Raw Apple Cider Vinegar, 16 Ounce – 1 Pack

Coconut Secret – Raw Coconut Vinegar – 12.7 oz

 

Let me know if you already are drinking this drink each morning.  If not, give it a shot and let me know what you think.

Recipe Swap – Skinny Latte

My obsession with coffee quickly led to rapid weight gain.  Of course, I fell in love with mocha lattes, the ultimate sugar and fat laden beverage.  I was told by my friend to “go easy” on the stuff and of course I didn’t listen.  It was just that good.  Today I want to share an easy to make at home version of my favorite coffee shop latte.  It’s worth the time to make because it’s super delicious.

I don’t drink these every day, but when the craving comes upon me I take a moment to make and savor this truly delicious, coffee shop worthy, latte.  Coffee and chocolate, for me, are always a match made in heaven.

Skinny Mocha Latte

Ingredients

  • 3 TBSP. good quality unsweetened cocoa
  • 2 TBSP. coconut sugar
  • pinch salt
  • 1/3 cup water
  • 1/4 tsp. vanilla
  • 2/3 cup skim milk

Directions

Boil some water. Keep warm while you make the latte. Have 2 8-ounce coffee mugs standing by
1. Place everything except the vanilla in a saucepan. Place over medium heat and bring to a simmer. Cook for 5 minutes, until mixture thickens
2. Add vanilla and whisk to combine
3. Make the latte: If you have an espresso maker, brew one shot. If you don’t have one, just brew a couple of cups of strong coffee. Place espresso or brewed coffee in an 8-ounce mug and add 2 TBSP. of the mocha syrup. Stir until the mocha syrup is well incorporated. add 2-4 TBSP. of boiling water (depending on how strong you like your coffee) and set aside
4. Heat the milk in a saucepan over medium heat, just until is starts to simmer
5. Pour equal amounts of the milk into each mug, stir well to combine. YUM!

Recipe shared by thereciperedux.com

If you want to get fancy and froth your milk it’s super easy to do and for me worth the extra step.  I use a hand held frother for this recipe.

  Elementi Original Premier Milk Frother with Stand (Red) | More Powerful High Torque Motor – Make Cappuccinos, Lattes and Bulletproof Coffee

If you decide to make espresso, in place of strong coffee, there’s a simple press that I use. I just don’t have the room for an espresso machine, though I do longingly admire them. As an added bonus, this press is portable so you can have a quick cup of latte at work too.  So easy to use and clean!

Aeropress Coffee and Espresso Maker

Another option for frothing is to just pour your mixture in a high powered blender, such as Vitamix and whip it up. I prefer the handheld option to this though as it’s so much easier to clean up after leaving more time to sip and savor your coffee.

I hope you give this delicious treat a try. Let me know how you like it!

Tuesday Training Tip

Anyone who has been to physical therapy knows resistance bands are no joke.  Those little rubber bands that look so simple can really challenge the best of us.  When I was training for my race last year, my trainer recommended I add resistance bands to my routine.  Resistance bands, like those found in any physical therapy routine, are made of rubber and come in many different resistance levels.  I quickly learned just how effective, dare I say muscles you never knew you had, these little bands can be.

When using resistance bands, you can work any muscle group and build strength.  They are great for travel because they are so light and easy to transport.  When used correctly and consistently, they can be used to develop muscle strength without the need for heavy weights and dumbbells.  If you’ve never tried resistance bands, you may be surprised at how much you can do with them.

Resistance bands do not rely on gravity as free weights do.  This means your muscle works throughout all parts of the motion.  They are quite cost effective, do not take up any space in your home and are quite portable.   Further, they can be used to complete full-body workouts that challenge every muscle group in your body.  I generally use them for work on my hips and legs to develop strength for running and can tell you they are no joke.  The trick is to get the right resistance for your current fitness level.

The resistance bands I purchased were color coded.  Others available are made in different thickness, with the thicker bands having the greater resistance.  The easiest test is to see how you feel when you use them.  If you are able to complete the set and not feel anything, they are too light.  If you can’t complete the full range of motion, they are too strong. Use trial and error in conjunction with how your body feels to get the right resistance.  Once you feel you have it right continue increasing the resistance as you get stronger.  I have mine a year and have gone up only two levels, so there is no rush.

Here is the band set I purchased for around $13.00:

 

  Limm Exercise Resistance Loop Bands – Set of 5, 12-inch Workout Bands – Best for Stretching, Physical Therapy and Home Fitness – Instructional Booklet & Handy Carry Bag

 

Here’s my coach doing the first short workout (7 minutes) with the bands.

https://www.youtube.com/watch?v=xgEZEeV0FS4

 

There’s a ton of free videos available online to get started.  I hope you give these bands a try, you won’t be disappointed.  Let me know if you currently use resistance bands and how they’ve helped you develop strength.

Recipe Swap

Pizza has long been one of my favorite foods.  I look forward to eating it at least once a week.  When I was younger, I could eat pizza five days a week for lunch and not blink an eye.  I probably could still eat it five days a week, but I’d have to blink both eyes now.

Growing up in Middle Village, everyone ate pizza at Carlo’s Pizzeria.  When we go home, we all flock back to Carlo’s for a slice of the best pizza in New York.  My family really couldn’t afford to order pizza often, but when we did what a delicious treat.  I’m guessing my love affair with pizza can be traced back to those carefree days growing up in the best small town ever.

Flash forward many years and I still love pizza.  I wouldn’t say I ever found a pizzeria that I love as much as my childhood one, but Staten Island has some darn good pizza.  The thing is as I’ve continued on this journey, I’ve worried about the quality of the ingredients being used in these commercial pizza pies.  We all know there are corners to be cut and money to be saved when running a business.  I don’t want my health to be connected to anyones bottom line.  I want to ensure that my pizza is made with the healthiest, freshest organic ingredients out there.  The only way I know to do this is to make it myself.

I’ve been making homemade pizza for years now and I must say once you make the switch you may never go back to store bought.  It’s really not a complicated process and knowing each ingredient used puts my mind at ease.  It’s been a journey of trial and error to perfect the recipe.  When I first started, I was buying the dough already made, but that sort of defeats the purpose of making homemade.  And, please don’t use jar sauce on it either.  If you are committing to your health and taking the time to make the pizza at home, please be selective about your ingredients, as well as toppings.

Here are a few options for the pizza crust, some healthier than others.  If you are not gluten free, consider using my favorite crust.

Ingredients 

  • 1 teaspoon yeast
  • 1 teaspoon sugar
  • 3/4 cup warm water
  • 2 1/4 cups all purpose flour
  • 1⁄2 teaspoon salt
  • 2 tablespoons oil

Directions

  1. Add all ingredients in order listed to your bread machine.
  2. Use Pizza Dough setting
  3. When finished let dough rest for at least 5 minutes before using
  4. Place on lightly greased pizza pan
  5. Add sauce, cheese, etc.
  6. Bake at 400 for 20 minutes (check readiness before removing from oven)

Here’s the directions if you do not have a bread machine, but I highly recommend getting one.  You can also buy a dough attachment for your Kitchen Aid mixer.  I have this as well, but prefer the bread machine as it takes the dough through the whole cycle including rising without me standing there.  Here are the directions if you do not have either of those options,

Directions

  1. Dissolve yeast and sugar in water.
  2. Beat in ½ flour.
  3. Add salt, oil and rest of flour (add more if needed to make handle-able dough).
  4. Rise in lightly oiled bowl.
  5. Place on lightly greased pan.
  6. Add sauce, cheese, etc.
  7. Bake at 400 20 minutes.

Here are two options for dough making at home:

Hamilton Beach Programmable Bread Machine, 2-Pound Bread Maker with Gluten-Free Setting (29882)

Mine is an older version, but I like that this one has a gluten free setting. I may have to upgrade!

KitchenAid Burnished Aluminum C-Dough Hook

Gluten Free Pizza Dough

I experimented with gluten free versions, but since I am not gluten intolerant and only eat pizza once a week I don’t often make it.  Here’s the recipe I found the easiest to make and closest in taste to traditional pizza dough.  Further, it’s one of the only ones that didn’t have an ingredient list a mile long and is pretty darn good.

Ingredients

  • 1 cup white rice flour
  • 1 cup brown rice flour
  • 1 cup tapioca flour
  • 3/4 tsp xanthan gum)
  • 1 tsp salt
  • 1/2 tsp baking powder
  • 3 Tbsp sugar, divided
  • 1 Tbsp yeast
  • 1 1/4 cup warm water, divided
  • 1 Tbsp olive oil

Instructions

  1. In a small bowl, combine yeast and 3/4 cup warm water. Too hot and it will kill the yeast! Let set for 5 minutes to activate.
  2. Sprinkle in 1 Tbsp of the sugar a few minutes in.
  3. In a separate bowl, combine flour blend, salt, baking powder and remaining 2 Tbsp sugar. Whisk until well combined.
  4. Make a well in the dry mixture and add the yeast mixture. Add the olive oil and additional 1/2 cup warm water before stirring. Then stir it all together until well combined, using a wooden spoon.
  5. Lightly coat a baking sheet or pizza stone with non-stick spray and plop your dough down. Using your hands and a little brown rice flour if it gets too sticky, work from the middle and push to spread/flatten the dough out to the edge. You want it to be pretty thin – less than 1/4 inch.
  6. Put the pizza in the oven to pre-bake for roughly 25-30 minutes, or until it begins to look dry. Cracks may appear, but that’s normal and totally OK.
  7. Remove from oven and spread generously with your favorite pizza sauce, cheese and desired toppings. Pop back in oven for another 20-25 minutes, or until the crust edge looks golden brown and the toppings are warm and bubbly.
  8. Cut immediately and serve.

Recipe Credit: Minimalist Baker.com

If I update my bread machine, perhaps I can revisit this recipe and use the machine for the dough.

Cauliflower Crust

I’m including the recipe here, but I’ve only tried it once.  It was just OK for me, but my friends loved it.  I am a traditional pizza girl at heart and if I’m eating it, I want the real deal.

INGREDIENTS

2 pounds cauliflower florets, riced
1 egg, beaten
⅓ cup cheese for topping
1 teaspoon dried oregano
pinch of salt

INSTRUCTIONS

  1. Preheat your oven to 400F.
  2. To make the cauliflower rice, pulse batches of raw cauliflower florets in a food processor, until a rice-like texture is achieved.
  3. Fill a large pot with about an inch of water, and bring it to a boil. Add the “rice” and cover; let it cook for about 4-5 minutes. Drain into a fine-mesh strainer.
  4. THIS IS THE SECRET: Once you’ve strained the rice, transfer it to a clean, thin dishtowel. Wrap up the steamed rice in the dishtowel, twist it up, then SQUEEZE all the excess moisture out! It’s amazing how much extra liquid will be released, which will leave you with a nice and dry pizza crust.
  5. In a large bowl, mix up your strained rice, beaten egg, goat cheese, and spices. (Don’t be afraid to use your hands! You want it very well mixed.) It won’t be like any pizza dough you’ve ever worked with, but don’t worry– it’ll hold together!
  6. Press the dough out onto a baking sheet lined with parchment paper. (It’s important that it’s lined with parchment paper, or it will stick.) Keep the dough about ⅓” thick, and make the edges a little higher for a “crust” effect, if you like.
  7. Bake for 35-40 minutes at 400F. The crust should be firm, and golden brown when finished.
  8. Now’s the time to add all your favorites– sauce, cheese, and any other toppings you like.
  9. Return the pizza to the 400F oven, and bake an additional 5-10 minutes, just until the cheese is hot and bubbly.
    Slice and serve immediately!

Author: Detoxinista.com
A grain-free alternative to traditional pizza crust, that you can pick up with your hands!

This recipe and other easy recipes can be found in this book –

Everyday Detox: 100 Easy Recipes to Remove Toxins, Promote Gut Health, and Lose Weight Naturally

If you have a favorite homemade pizza recipe, please share it below.  I’d absolutely love to try it!

 

Taking the Plunge

What do you do when you need to try something new?  Do you hesitate, or jump right in?  Do you try every new thing you encounter, or are you cautious and selective?  I am the cautious and selective type.  I like to read and research before taking the plunge, especially when it comes to what I put into my body.  I want to be healthy and not fall victim to the mind robbing disease that has devastated my family.  I must admit it is hard with so many “things” out there.  I get emails, see videos, advertisements on Facebook and encounter people who truly believe in programs on a daily basis.  If I took the plunge each time, I’d be broke and most likely still in the same boat.

The way I stay focused is to remember my why.  My why is to remain healthy, active and maintain my memories long into my 90s.  With this in mind, I must remain careful about what I eat and drink.  My philosophy around nutrition is that food is fuel for my body and the means to remaining healthy.  These weight loss programs sound so darn appealing and I must admit those who have had success are totally passionate and committed to them.  The before and after photographs are so inspiring and I am extremely happy for them all.  But, I just can’t do them.  Those programs are not for me as I don’t want to get my nutrition from powders and pills and often if you dig deep enough the ingredients are not totally pure.

With the exception of Purium, a program which I’ve yet to find any bad ingredients in, most of the other programs have at least one ingredient that just won’t work for me personally.  I did use Purium for a while last year and will say I had no problem buying it.  I truly didn’t mind the expense and it was expensive.  My only problem with some of their drinks was the taste.  For me, they just didn’t taste good.  I am a fan of the Apothe Cherry drink and like to drink that at bedtime.  I found a version that cost less though and has the same impact for me.

Dynamic Health Tart Cherry Turmeric and Ginger Tonic Supplement, 16 Ounce

I mix 2 tbs of this juice with 8 oz of water and drink about 30 minutes before I go to bed.  You can drink it straight, but I prefer to dilute it.

Last week, I told you I was planning to do a 10 day green cleanse and shared the book I use with you.  I cleaned up my act this week for sure, but still was not able to feel totally on track again.  It just feels like there is something every day that gets in the way of my nutrition.  I made better choices and definitely lost 5 pounds, but I’m still not satisfied that I’m fueling my body properly.

This week I attended two days of professional development, not for nutrition mind you.  As part of the presentation, the presenter was sharing his struggles with weight loss.  As he talked, he shared an app that he was using to keep focused.  I am not a fan of programs, but found myself at a center signing up that very afternoon.  I have decided to do this program only because –

  1. I get to prepare and cook my own food.
  2. I don’t have to count or think about anything.
  3. I will get daily feedback on my journey.

I signed up at Weight Watchers not because I need them to tell me how to eat, what to eat or why to eat that way.  Believe me I know that already.  I signed up because they have made it so easy to monitor what I am doing on a day to day basis.  I love the app (yes I know I could just use a free app) and how simple they have made it to track my day.  Yes, the program is about tracking points and that’s just fine.  Yes, I’m aware that it really is about counting calories and portion control.  Yes, I know that I need to eat healthy fats and this program attempts to limit that, but I think I can make this work to keep me focused and get me back on track.

Right now, I can eat 30 points a day.  My superfood coffee counts as 9.  Though they would encourage me to swap that out, I know I need the healthy fat it contains and that in the long run it connects to my why.  I am able to eat vegetables and fruits as low point and no point options.  So, of course you know this will motivate me to increase my intake of those foods from my least favorite food group.  The best feature of all is I don’t have to convert or count anything to figure out points.  I get to simply scan the barcode and it’s there, or type in the food.  Thank you for this wonderful feature!  Lastly, you get points to swap the more you move which sure motivated me to take an extra walk last night with my dog.

Am I excited about the program itself, not so much.  Am I excited to have a focus to get me ready for training, yes!  This sign up for me was for a 3 month pass.  Just enough time to get ready to toe the line for my marathon training program which officially starts in June.

I’d love to hear your success and failure with Weight Watchers.  Please feel free to share below, or shoot me an email.

Recipe Swaps

Recently, I tried farro for the first time.  Farro is an ancient grain that is a nutritious, high fiber, low gluten choice that is gaining in popularity.  You can add farro to soups in place of other grains.  It has a chewy texture that kind of reminded me of pasta in my dish.  I was pleasantly surprised by the taste and texture.  As an added benefit, farro offers lots of fiber, B vitamins, zinc, iron and even a good dose of protein.

I tried farro in a side dish for a dinner party I hosted.  I used a recipe published by Ina Garten, who never fails to deliver!  I’m sure there are likely many healthier ways to cook the farro, but this recipe was worth making. You can swap the bacon for turkey bacon if you wish, but I used uncured natural bacon and it was simply delicious.  Added such a nice flavor.  For the parmesan, I used a goat version.  It was filling and a hit with my crowd and I think it could actually serve as a meal on it’s own.

Baked Farro & Butternut Squash Recipe by Ina Garten

Ingredients

6 thick-cut slices applewood-smoked bacon – (*I didn’t use 6 slices, I used 3)
2 tablespoons good olive oil (*I used 1 tablespoon of avocado oil)
1 tablespoon unsalted butter
1 1/2 cups chopped yellow onion (1 large)
2 teaspoons chopped fresh thyme leaves
Kosher salt and freshly ground black pepper
1 1/2 cups pearled farro
3 cups good chicken stock, preferably homemade (*I used organic chicken bone broth)
3 cups (3/4-to-1-inch-diced) peeled butternut squash
1/2 cup freshly grated parmesan cheese (*I used goat parmesan)

Directions

Preheat the oven to 375 degrees F.

Place the bacon on a baking rack set on a sheet pan and bake it for 20 to 30 minutes, until browned (it won’t be crisp). Dice the bacon.

Meanwhile, in a small (9-inch) Dutch oven, such as Le Creuset, heat the oil and butter over medium heat. Add the onion and cook for 6 to 8 minutes, until tender and starting to brown. Add the thyme, 2 teaspoons salt and 1 teaspoon pepper and cook for 1 minute. Add the farro and chicken stock and bring to a simmer. Place the squash on top of the farro mixture, cover, and bake in the same oven with the bacon for 30 minutes, until the squash and farro are tender. Check once during cooking and add a little chicken stock if it’s dry.

Sprinkle the bacon and parmesan on the squash and farro and bake uncovered for 15 to 20 minutes, until most of the liquid evaporates, the farro and butternut squash are tender, and the cheese has melted. Serve hot directly from the pot.

This stored nicely in my refrigerator for 2-3 days.  I highly recommend you give it a try.  I’ve also been experimenting with adding cooked farro to my salads instead of beans.  I’d love to hear more about what you do with farro.  Please leave a comment below.

Recipe credit – Ina Garten

Make It Ahead: A Barefoot Contessa Cookbook

Thursday Tips & Tricks

Sometimes in life we feel slightly off balance.  Sometimes in exercise, being off balance can open up a world of opportunity. When exercising, the ground under us is not always smooth or flat.   This week my training tip is to invest in, or look at the gym for, a Bosu ball to add to you workout routine.

During training for my half marathon, my trainer suggested I invest in a BOSU ball.  As soon as I heard they could strengthen my ankles I ordered one.  I have been having so much fun with this ball and can truly say it made a difference in my strength.  A BOSU ball looks like a half ball, with one side flat.  It is used as a balance board and can be used with either side up as both will provide different challenges.

The BOSU will improve your strength, flexibility and most importantly your stabilizing muscles as you work to keep yourself steady while it moves underneath you.  It was hard for me to even get on the flat side when I first got it and let’s not talk about getting off.  I have never laughed so hard at that and thankfully was in the privacy of my home.

Our stabilizer muscles hold and support our large muscle groups that move our body parts.  They prevent our body from sustaining damage while moving.  They work to keep certain parts of our body steady when other muscles are working.  When working on a BOSU we are able to target these muscles as our body works hard to maintain balance on a moving object.  I specifically love that I’m working these stabilizers as I’ve had ankle surgery and never want to go through that again.  Stabilizer muscles in your ankles keep them from rolling, so it’s important to me to strengthen them, along with the stabilizers in my core, knees and glutes.

The workouts I do on the BOSU are short, targeted and effective.  The ball itself came with a video with many options.  You can do Pilates and Yoga on the ball to bump up your current routine.  My trainer gave me specific videos of what she wanted me to do.  Here’s a link to a quick routine so you can see what it looks like.  I prefer standing on the flat side for more of a challenge, but start near a wall so you can get on and off safely.

 

Here is the actual BOSU ball set I purchased, it’s not overly large and doesn’t take up much space in my workout area.  It has to be inflated when it arrives, but a pump is included.  Best investment ever!

BOSU Balance Trainer, Blue

I generally use my BOSU following my runs. I don’t do a full workout on it, just targeted exercises. I target my glutes, feet/ankles and hips. You know I love it when it’s packed in my car and brought down to the beach house. It has become something I don’t want to live without, even for a week and I truly feel it has aided in my ankle recovery.

If you add this to your current workout routine, or currently use a BOSU, please leave a comment below.

Recipe Swaps

When I first gave up drinking dairy milk, I switched over to store bought nut milks.  While there are many healthy options available, I soon learned just how easy it is to make these milks at home.  I was excited by this as I love to cook and wanted to have control over what is actually in my milk.   As an added bonus, I am never without fresh delicious nut milks to use in my smoothies and/or meals.  When you find out just how simple it is to make, I believe you will join me in whipping up a fresh batch.

Things you need to have on hand to make fresh nut milks at home are nuts (any type you wish to use), cheesecloth or what I bought – a nut milk bag (to strain the milk) and glass jars (to store milk).

My favorite recipe:

Cashew Nut Milk (My favorite nut milk)

Ingredients

  • 3/4 cup raw unsalted cashews
  • 3cups filtered water, plus more for soaking cashews
  • one whole pitted date
  • 1/2 tsp vanilla

Instructions

  • Place cashews in a bowl and cover with water (I use filtered water to soak)
  • Soak cashews for at least 4 hours (overnight is best)
  • Strain the cashews and add to your blender, along with the date and vanilla
  • Slowly add clean filtered water to your blender and blend until you reach desired consistency.  I like mine creamy, so 3 cups works.  If you like yours thinner, just add a little more water until it’s the consistency you want.
  • Strain the milk through a nut bag, or cheese cloth into your glass jar. (You can actually eat the strained creamy thick paste if you wish.  It’s a healthy, tasty snack.  Sprinkle with a bit of cinnamon and add some fruit.)
  • Store milk in refrigerator in your glass jar for up to 3 days.

This recipe can be used with any nut.  I’ve tried almond, pecan and cashew.  Cashew is my personal favorite, but they’ve all been delicious.  I use whatever nut I have in the house at the moment I want milk.  My daughter has now switched over as well and loves using this in her macaroni and cheese recipe.

Here’s the supplies I use:

Pro Quality Nut Milk Bag – Big 12″X12″ Commercial Grade – Reusable Almond Milk Bag & All Purpose Food Strainer – Fine Mesh Nylon Cheesecloth & Cold Brew Coffee Filter – Free Recipes & Videos (1)

Libbey Glass Milk Bottle with Lid – 33.5 oz

 

I am a huge fan of simple, easy cooking.  I was surprised and excited when I learned how easy making nut milk at home was.  I’m hoping you’ll try it.  Let me know how you like it!

Tuesday Training Tip

One of the best tips I can give anyone who is starting an exercise program, is to be sure you build in adequate rest and recovery time.  In our zest to get started on a new exercise regimen we often over do it.  Unfortunately, this can lead to loss of motivation and interest in the workout after a very short amount of time.  When we exercise, we put stress on our bodies.  Rest days offer our body and muscles the chance to recover and repair.

Sadly, many people overtrain and push themselves too hard.   I was one of those who pushed myself so hard that exercise was actually making me sick.  I was working myself too hard and not taking any rest days.  My schedule was full of routines that I followed with no breaks in between.  Over time I began to notice symptoms of exhaustion and realized the exercise itself was the cause of my issues. Worse still, I suffered two major injuries that sidelined me from performing any exercise.

The term overtraining implies that the training itself is causing the issues, but it’s more about your body’s ability to recover.   Overtraining occurs when you have an imbalance between working out and recovery time.   It occurs when you put too much stress on your body and don’t give it enough time to recover between sessions.  If you overreach, or push yourself harder than your body is currently ready to handle you could begin to exhibit signs of overtraining.  In many cases, we tend to ignore these signs and chalk them up to normal new to fitness aches and pains continuing to push through sessions.  Left unattended though, theses symptoms could begin to snowball and have a serious impact on your state of well being.   There are some common symptoms that you should be aware of and that might be an indication that you are overtraining:

  • Trouble sleeping – This is a big one for me.  I’ve been having a lot of trouble sleeping and been extremely restless lately.  This is a huge indicator that I need to step it back a bit.
  • Body aches – Again, another indicator that I’m over doing it.  I feel this coming on usually after lunch at work, I feel achy and tired and just plain exhausted.
  • The workout is a struggle – When I go out for an easy run and find myself struggling, this could indicate the need to take a rest day.  The other day I got on the treadmill to do a 30 minute easy run and had to stop after 20  minutes as it was a real struggle to get it done.  Struggling through your normal routine could be a red flag that you might be overtraining.
  • Loss of motivation – You used to be excited for your workouts and now you find yourself dreading them.  It could be an indication that you need to change up your routine, or it could mean you are overtraining.
  • Hormone imbalance – When I was working with a doctor to monitor my hormone levels, there was a noticeable spike in my levels at one point.  I remember her asking me about my running.  Specifically, she asked me if this was a new activity and how much I was doing.   I had adrenal fatigue and this new exercise routines was impacting my hormone levels negatively.  Overtraining can cause hormone imbalance such as increases in cortisol and decreases in testosterone.  I recommend getting in to see your doctor if you suspect you are experiencing overtraining symptoms.
  • Weight gain – If you are working out and experiencing these types of symptoms, you could experience weight gain.  Hormone imbalance could be part of the cause.  In my case I’ve experienced abnormal hunger or cravings for sweets.   I get sleepy after meals, and often crave carbohydrates such as pasta.  More scientific explanations discuss your body taking on extra water weight as it struggles to repair.

I’m coming off a week of vacation during which I worked out pretty hard most days.  I’ve noticed an increase in aches and pains and an inability to sleep this week.   I’m also feeling exhausted.  In reflecting, I believe I overtrained and did not allow enough time for my body to properly recover.  Observing these subtle clues my body is sending  and acting upon them in these early stages is crucial to the prevention of further regression.

How much time you need to recover depends on many things, including your personal health and fitness levels.  For me, when I was in full training, I was able to run at an easy heart rate 5 times a week.  I would take two full rest days and be fine.  Right now, I’m coming off an injury and even though I did some easy work, I was not in a full training schedule.  Despite this, I jumped right back into training without taking into account that my body wasn’t ready yet.  This led me to overreaching and a feeling of exhaustion.  I also had some radiating pain in my lower calf the past two runs.  These symptoms were my body telling me I was overdoing it.  Thankfully, I am aware of these symptoms and know to slow it down.  I plan to redo my schedule to reflect my body’s needs.

This week’s training tip is to be sure you incorporate active recovery and full rest days in your weekly workout schedule.  Also, be aware of the symptoms of overtraining and take immediate action when you feel them, including checking in with your doctor.

Have you ever felt like you were overtraining?  Did you get injured?  Or, were you able to recognize the symptoms and make changes?

Recommended Reading:

https://philmaffetone.com/the-overtraining-syndrome/

Also, this book was good. Don’t let the title sway you, it’s not just for runners.

Unusual Effect of Running: Running for Beginners (Personal Development Book): Healthy Living, How to Lose Weight Fast, Feeling Good, Increase Endurance