Monday, April 18, 2011

What to wear running when the wear is "all over the map"!

 Growing tired of the cold, Spring emerges only to bring strange weather and runny noses.
Pollen, dust, mold, wind, chilly weather, indecisive wardrobe... no one knows where to go for a run- muddy trail or flooded streets,  what to wear (chilly, cold...hot) and how to eat (do I go for a long run or short run and do I need winter foods or warm foods.....)

week of April 19th...in climates that are emerging from cold weather to spring temps range from 44-80 throughout one day:
What to wear:
Morning run, still a little damp and chilly- so make sure you wear sleeves, light gloves and a toboggan.
Afternoon, the sun is at its peak and is warmest part of the day, you are good with a tank and shorts but make sure after your run you put on a hat and light jacket because your body temp is high from running in the heat and its been cold weather. This will prevent, hopefully, colds and such.
Night run its still possibly a little warm from the day so wear morning attire and put a light jacket on afterward



Safety: 
Anytime you run wear bright colored clothing- an issue if you live in the Southern states due to the huge mosquito issue- wear dark shorts (men/women) and dark sports bra. Then purchase from a local running store, is best, a reflective vest, arm band and bright shoes. 
The dark, light in weight clothing will help with the mosquito issue as will taking in more Zinc (10-15mg)

Zinc is from radishes, wheat germ,oysters, veal, sesame seeds, tahini, LF roast beef, pumpkin seeds, squash, watermelon with seeds, dark chocolate and cocoa powder, lamb, peanuts.

Headphones: at night, and busy traffic not a good idea. Not even on trails
1. you are distracted
2. you can't hear the traffic behind you
3. trails: you need to hear bikers coming around the bend
4. the earbuds will increase the blood pressure in the head making the head pound a little more in high temps.

At halloween, stores sell reflective tape for cheap- I put it on clothing in the summer instead of vests because I am petite and it flaps everywhere.

Tomorrow's Blog: Trail Running verses Road Running

 Contact me for more information on how I can help you at home or a quick workout at the office

An example of Spring Attire, my shoes are  


Happy Running
Tracy

Thursday, April 14, 2011

Nutritonal Runner's Journey for a 5k

To experience Life is to run a Mile, To experience a Journey is to run a Marathon.

What do you want to do in your life?
Do you want to be mundane or do you want to be on fire about your journey?
Being mundane is easy, sitting on the couch is easy. But getting up to run at 4am is a whole different lifestyle.

As a business owner, single mom, writer, researcher, nutritionist, advocate... I have a lot to do. To run, to workout, I have to get up extra early. I swear to you, if I don't I don't get it done. Anyone who knows me, asks me what do you do- quite frankly I am an advocate for healthy living. My titles of what are do are endless because the quest to get people healthy, within their budget is a journey.

So, I have taken that journey for you to bring you information that will help you with you nutrition and run.

Nutrition for a 5k:
Training for your first 5k or your 50th 5k, remember this, caloric wise you have burned 350-500 calories. You don't want to eat those calories prior, you have to digest before you run. Meaning you have created a storehouse prior to your race or run so your blood is not rushing to your digestive system and leave your major running muscles leading to side cramps, etc. So, make sure you eat at least an 1 and a half before, a small breakfast. The night before eat a sensible dinner- no carb loading is necessary for a 5k. Before the run, and hour before consume at least 16 oz of water and go to the bathroom 45 minutes before the race so it leaves you time to warm up/stretch and get your place at the start.

After the race, grab water, electrolytes.An electrolyte by the way,is potassium and sodium; important because it conducts electrical and nerve impulses throughout the body- basically so you can function and not get "sore". Don't grab beer, I hate to say but grab an orange or banana, protein shake. Replace the nutrients lost.

Stressing the Body: you have just burned every de-stressor vitamin/mineral from the body. It needs to be replaced. De-Stressor vitamins: remember: BZINC- B vitamins, zinc, iron, niacin, Calcium, C coupled with protein, start repairing muscle tears, etc. So you can run the next day or walk at the end of the day.
If running in the city don't forget to add Vitamin E to your diet regime, it will protect your lungs from the smog! 

Enjoy life.
Different sources:
B: wheat Germ, veggies
Calcium: Spinach, Kale, yogurt
C: kiwi, red bell pepper, grapefruit
Zinc: coconut milk
Iron: Molasses
E: Spinach, Kale
Beta Carotene: Carrots
Try Wheatgrass- it will purify the blood as will the cruciferous vegetables
horseradish


land cress


ethiopian mustard


kale


collard greens


Chinese broccoli (kai-lan)


cabbage


brussels sprout


kohlrabi


broccoli


broccoflower


broccoli romanesco


cauliflower


wild broccoli


bok choy


komatsuna


mizuna


Rapini (broccoli rabe)


flowering cabbage


chinese cabbage, napa cabbage


turnip root; greens


rutabaga


siberian kale


canola/rapeseed


wrapped heart mustard cabbage


mustard seeds, brown; greens


mustard seeds, white


mustard seeds, black


tatsoi


arugula (rocket)


garden cress


watercress


radish


daikon


wasabi Enjoy .... 

California Girls ....

Oh, yet again... a time where bathing suits are peeled out of the box and put on the body for yet again, another 3-9 months- depending where you live.

Ever hear the song, California Girls.... or for that fact, anything California Girls something... they are written in the songs for their beauty due to the fact, they are always in their bathing suits, showing the skin.
How you can stay looking or once you achieved your goal, don't this winter go back to sweats and hide the Holiday Hips!!
1. Get up Early- 15 minutes to 30 minutes early and go to bed 30 minutes earlier
2. Stand in front of the mirror naked
3. Tell yourself you are beautiful/ Awesome
4. When you put on your clothes, try the skinny jeans or clothes, as a reminder of your goal
5. By getting up early, this is your time to meditate, reflect on your goals, and do a morning workout
6. Smile
7. Replace one drink with one glass of water
8. Eat Breakfast & a light dinner
9. Smaller portions: not only will it save your waist line it will save you a tone of money.
10. Zone out- its not just for "Blondes" and "stoners" its for everyone. Zoning out is like taking a quick brain nap.

Be a California girl.. Its fun
Be a Muscle Guy... you will get the "Hot Cali Girl"

Don't stray from your goals, it takes longer to start again. Keep up the work, make it a lifestyle change. Make it a way of life and you will save a ton of money!!

To your Health,
Tracy Knight

Tuesday, April 12, 2011

LA Marathon on a ShoeString Budget

To live as the Romans and to Keep up with the Jones', you have to Live Smart   
   I love to travel and I love to run.. both can be expensive, 
especially if you do it every weekend like I....

For Under $500 I did the LA Marathon and stayed a week & had a blast. 

Now, I have added duatholons and training for triathlons not to mention, trail runs 3 times a week and mountain biking (uh well not as often as I would like but hey, I'm getting there).   So, going to Los Angeles, I thought I hit the "nuts button".   I signed up on faith to just have a great time, I needed a serious vacation.   So I scheduled it. I went to the race site, ok Race: $150, ouch. a money saving trick: if you register through the hostel and raise $400 then the race fee is waived & a night at the hostel was waived. So, I had not much left I knew I could not spend more than $500 for my week long trip so, Rachel Ray's $40 a day was out of the question. I am traveling alone so I needed a safe spot. My dad would kill me if I stayed in the depths of Los Angeles, so I had to stay outside of LA but close enough to everything where I was not too far from the race.   At this point, I am going to a location I have never been before and I have no idea what I am doing... so you think.  I googled LA Marathon and saw where there is a hostel that you can stay at for $19 a night. Well, I wanted my own bathroom so I paid $32 for a premium room. In this premium room you have a locker, supply your own or they have one for $5, they have CLEAN SHEETS, super important since I saw that 48 hour special on 5 star hotels, I take my own. It has a bathroom, take shower shoes ($1 at dollar store). Ok, so for one week, and just to let you know the Santa Monica Hostel is super nice and across from the beach, down the street from the best shopping, Whole Foods Market- where I walked 6 blocks to go grocery shopping (spent $36 for a week of groceries), and the best restaurants (I knew I wanted to go out to eat at a few places... another trick I will show you) To live as the Romans and to Keep up with the Jones', you have to Live Smart     I love to travel and I love to run.. both can be expensive, especially if you do it every weekend like I. Now, I have added duatholons and training for triathlons not to mention, trail runs 3 times a week and mountain biking (uh well not as often as I would like but hey, I'm getting there).   So, going to Los Angeles, I thought I hit the "nuts button".   I signed up on faith to just have a great time, I needed a serious vacation.   So I scheduled it. I went to the race site, ok Race: $150, ouch. So, I had not much left I knew I could not spend more than $500 for my week long trip so, Rachel Ray's $40 a day was out of the question. I am traveling alone so I needed a safe spot. My dad would kill me if I stayed in the depths of Los Angeles, so I had to stay outside of LA but close enough to everything where I was not too far from the race.   At this point, I am going to a location I have never been before and I have no idea what I am doing... so you think.  I googled LA Marathon and saw where there is a hostel that you can stay at for $19 a night. Well, I wanted my own bathroom so I paid $32 for a premium room. In this premium room you have a locker, supply your own or they have one for $5, they have CLEAN SHEETS, super important since I saw that 48 hour special on 5 star hotels, I take my own. It has a bathroom, take shower shoes ($1 at dollar store). Ok, so for one week, and just to let you know the Santa Monica Hostel is super nice and across from the beach, down the street from the best shopping, Whole Foods Market- where I walked 6 blocks to go grocery shopping (spent $36 for a week of groceries), and the best restaurants (I knew I wanted to go out to eat at a few places... another trick I will tell you called Happy Hour... )
Not to mention there was a magazine I found, how to do LA on a dime.... by the way, they don't go anywhere, they "do" everything; "Do Lunch" not "go to lunch"!


Getting around: 
The bus pass from the the airport was $1- I was able to track the map from the airport using the WiFi on the bus so I could keep up with my stop. I was able to reach everyone and tell them I landed and was great. Talked to my very best friends and didn't take pictures, I didn't want to look like a goon amongst the locals. But it is a great way to see the city, without paying ungodly amount of money for tour bus that takes the same route; plus, I got to talk to a few people just hanging out. An hour later, I was at the Hostel. (just a note, a day pass was $6 and I used that the day of the expo; day of the race there were shuttles from the hostel- awesome- because the race ended a few blocks from my Fabulous Santa Monica Hostel!
On the beach, I rented a cruiser bike with my new Australian friend, Jo, which is another great reason to stay at the hostel when travel alone, everyone is wanting to hang out with you and is ready to have fun. So off we went, I took my camera and took all kinds of photos.
At the Santa Monica Hostel, I check in- I met some girls from Norway and Sweden, super interesting and very sweet. Then another girl from Australia ( and these guys are here straight from their country - so I get the true grit of info; awesome!) there are 6 bunk beds so up to 12 girls can stay. Now, by the weekend the wild American girls from Utah came down and partied but I was training so much and went to bed so early, I never hear them.
Make sure you pack a flashlight so you can see around your room, not to disturb others ($5)
Nice kitchen and common area - the common area was outside where palm trees, and a fountain sit. This is where folks go to smoke, but it wasn't too bad. I honestly barely stayed at the hostel, I went exploring.
How to explore in the area... 
Rent a bike: for the day $15; for the hour $6... no brainer there & get a basket (free) and I got a chain for a $20 refundable deposit so the bike doesn't disappear!
Get away from the tourist area, such as Venice Beach, interesting as it is its cool to walk through and see all the eclectic folk. Where you can play basketball, tennis, rugby, soccer, volleyball all for free - Muscle beach is there so you don't need to worry about paying for a gym. Well, that and you are in California where the outdoor fun is at your fitness fingertips.
Bus: day pass $6 / one way $1
Eat local food- I will not be caught dead in a fast food joint anyways, but especially if I am on vacation.
So Jo and I on our bike ride went down to Marina Del Ray and ate at an incredible Cuban restaurant, one of my favorite mouth-watering food choice on the planet, because I love the way the foods are paired; sweet with salty, pork with sweet and hot... beans & a sweet salsa with plantains- Oh heaven Where out Thou, to die for!  Mercedes Cuban Restaurant, lunch with tip $12
By getting out of the tourist areas, you will save a ton of cash!
There in Marina Del Ray, I found a wonderful coffee shop, Cow's End, a hot spot for locals and sheriff. Everyone so friendly and wonderful, I loved there vibe for sure! I guess everyone does get to close their eyes and breath fresh air in Marina Del Ray, because I felt every bit of their warm, inviting friendliness. Less than $5 for breakfast: Coffee & a huge bowl of oatmeal; I had this after an early morning run.
So far I have spent $209 including hotel 
The flight I found on TripAdvisor.com for $200 r/t
It was St Patrick's Day... before the race, so I couldn't celebrate in crazy green beer style so I went to dinner with friends, this was a nice meal for a pretty penny I got lucky and a fabulous friend from the area, Cass, purchased my meal other wise it would have cost $36 (with tip) for an incredible Mahi Mahi with artichoke hearts and side of a particular flavorful rice. The restaurant had an Irish band, an outside area with a fire pit where pre-drink cocktails or dinner of a more causal setting can take place. Inside, an open kitchen area and they are well known for their lobsters!
We walked around a bit, I was exhausted and was ready for my very comfortable bunk bed.
The hostel has free WiFi, not like nice hotels I have stayed in that make you pay $12.95 to use their stuff... rip off central!
At the expo, I splurged on shoes, I am a sucker for stuff but it was expected to pour the next day for the race. So I purchased the phenomenal K-Swiss Kwicky Blade Lights, $130 shoes, neon yellow and I am not kidding when I say this, Hydrophobic Shoes, yes they repel water like they are scare of it. These shoes have a draining system in the bottom of the shoe where sticks don't get in but water by the bucket loads get out. I met the 1983 New York Marathon winner, Ron Dixon, he gave me, personally shoe/ running advice, how exciting... totally made my whole trip and worth whatever pennies I had left! Ok, not only did Ron Dixon give me advice but later, how awesome K-Swiss is, I found out after calling K-Swiss to tell them how amazing their shoes rocked my world and proved to be able to put on straight out of the box onto my foot and drain and help me run like wild with assistance from their incredible compression socks ... the president of the company sold me the shoes, never knew it until I called to comment. Small companies rule! Thanks K-Swiss!! I have never spent that much on shoes but worth every dime. As a runner and a person that has ran in serious rain, I knew my knees would thank me.
Amazing trip so far... I ran the race with my new friends, Seb came in wearing his fast flat racers from K-Swiss another person that wore them out of the box he was flying at 2:46 finish time... I was 40 minutes behind him... btw for all you racers, there is a trick to get where Seb was- you will have to pay me for. It is that priceless! But, I will say this, you are in LA and there is a bartering system in place for sure and so,  if there are bananas at the start of the race, it is not for consumption it is for strategical corral placement...

Saving on food at Restuarants... two words: Happy Hour. You can get full on an appetizer for $3 and beer for $2. $5 fancy meal. I had an appetizer at Budda's Belly and fish taco's at Wahoo's on Wilshire- and Wa-hoooo it was awesome!!! Under $10 of fun and 2 beers to boot! I'm such a cheap date! I did go with my friend Seb to celebrate after the race to the fish taco place, Wahoo's for a Corona and we doubled the shrimp in the taco for $2, we had to have the protein; still it was $15 for him and I and two cervezas. And always get something that you can't get at home, its like being a tourist without showing your Kodak camera and map!
Always have things at your fingertips for quick reference:  apps for weather, local bus routes, your id and $20 cash and a debit/credit card.
and do as the Romans do with out spending as much as they think you are spending...
At the end of the trip I stayed under my $500 ($418 with airfare and hotel ); however, I did buy the shoes, but that was my super splurge at $130 but I had some money saved for just that...and had a blast.
With a little planning you too can save a fortune.
Places to check out in the blog- google each one:
Santa Monica Hostel
Wahoo's
Budda's Belly
TripAdvisor.com
K-Swiss
Bus Line: Big Blue Bus(Santa Monica Bus System) & Metro Line (LA)
United Airways
Bike rental near Santa Monica Pier: not on web- but the best one there. The others had weird charges
Mercedes
Cow's End

 

Happy travels!







Monday, April 11, 2011

Praising a Person's actions

You know the best days are not behind us, but in front of us for
We each have a unique gift that working together only brings on a better world, quoted by me.

Have you ever felt praised for your accomplishments? Felt good, huh... Then how about praising someone for theirs, no matter how big or small.

We are all are children, we never out grow the need for attention, praise and love.
There is a scripture that states, "Do unto others as you would like to be treated". This statement holds true in every religion, and goes unchanged.
I am all for a better world, so in my world, I like to give praise to people for small things and great things. By giving praise to someone for their accomplishments, just might bring a smile to you them and to you; thus, making the world a better place.

So for you like praise, glory and attention... then pass it on to your children. They strive to please you and no matter how ridiculous your teenager is being, they yearn for your approval, your acceptance. Where do you think they are getting the approval or acceptance from if it is not from you?
They are people too, they have heard or learned a great deal at this point and now they have a desire to test this knowledge in order to feel independence is greater than ever. Since the time they were able to make their own simple decision, they only desire to feel more... we all do. To talk to your kids is not the answer, to talk with your teen is. You hate it if your boss talks at you and "bosses" you around with disrespect, so why do it to your family, especially your teen?  Praise your teen for the little things, guide them with the praise and stop telling them every second, "don't do this.. wear that... you're wearing that?! ... " They are young adults, as young adults they should be able to make a decision practically on their own due to your positive guidance, allow them to feel they can come to you for anything. By saying this, they can come to you with knowing they can be open, and knowing they will receive an answer without feeling you have just shot them down without being completely heard.

Again, we all love praise and remember, "Do unto others as you would LOVE to be treated".

Food for thought, send an email today to someone that you haven't in a while how much you appreciate them.

Friday, April 8, 2011

Eating Healthy on a Budget

What to do when you feel overwhelmed walking into a store deemed "expensive"...
Then you have coupons, store specials, coupon stacking... Lord moses! its a whole 'nuther job!
But what to do is actually more simple than you think, it just takes one day dedicated to change or a few days dedicated to change, depending your time frame.
 First write a list of everything in your fridge and pantry put in an excel spreadsheet and mark next to each one what it is:
Canned
Frozen
Produce
Dairy
Meat
Prepared
Cooking
Packaged
Condiments
Bulk(you will buying more in bulk- mainly nuts and breakfast type items even flours)

Now you have the start of a system.
Next cut out the coupons and get the store website that you want to go to with the most expensive items, which items can you not get any where else.
Like can you get Kashi at Wal-Mart or Kroger/Randall's/Ralph's... rather than the Health Food Market like Fresh Market or Whole Foods Market.
Put an asterik next to foods that are seasonal like cucumber, zuchinni, watermelon... that you can help your local farmers out, even the local honey guy- at your weekly Farmers Market

Newspaper coupons, Whole Foods has a store booklet called Whole Deal and they have up to $50 as times in that book you can save. In tomorrow's blog I will post the items I used and the recipes to go with it.

Now, after visiting a few stores: Wal-Mart & a chain market, then go to the Health Food Market, you will be able to knock off some things on the list and your coupons now, see what manufactured coupons are available to stack with the store coupons, same with Kroger; however, Target does this not Wal-Mart


On your printed list (from the Excel spreadsheet) you will write down the store in a column and the price of that item then move on to the next store until you have hit your stores... based on the prices and the overall prices.. averages you will be able to see which stores to hit with your Health Food Market & Farmer's Market... You can give back to your community and support your new healthy eating habits by following this method

To Your Health
Tracy

And try this: Go to bed early so you can get up early and be unrushed so your day is easier to accomplish and easier to handle.