As the holidays approach us, it can become more of a challenge to eat clean! There are more temptations laying around, more parties to attend, and it seems that there are less hours in each day!
None of the above has to cause challenge to your clean eating patterns if you simply become aware of yourself and take a little time to plan ahead. I myself have been caught off guard; found myself waiting to long between meals and as a result made poor choices (hello chips and salsa!). But it is about awareness and preparation.
Here are some tips and a wonderful salad I made tonight with some leftover roasted butternut squash.
A few tips on eating clean during the holidays:
- Drink enough water. Good fresh cold water. Don’t add powders to create flavoring (especially ones with artificial sweeteners). Water flushes out our system. A natural healthy detox, nothing else added.
- Add RAW fruits and vegetables to your meals to increase density and decrease processed grains. We need carbohydrates and no better way to get them than by raw fruits and vegetables. Have vegetables and fruit cut up and ready in the fridge or with you.
- Lean protein but look to fresh fish (especially sources like wild salmon with healthy EFA’s) and limit red meat.
- Need something sweet, have a piece of fresh fruit and a large glass of water … then ask yourself if you are still REALLY HUNGRY? Chances are you are not.
- Exercise … those that exercise moderately for as little as 30 minutes a day were shown to have less cravings for sugar and fat laden foods.
- Limit liquid calories, those specialty latte’s and mocha’s are loaded with calories and fat. Order the skinny version and you replace some of the sugar with artificial sweeteners which will leave you craving more sugar. Also watch alcohol consumption at those holiday parties. We tend to have great intentions to have 1 drink but as the night goes on, we become more relaxed and the calories start counting up.
It IS possible to get through the holidays without gaining weight and with keeping your nutrition in check, it might just take a little extra effort. You can do it!!!
Arugula Salad w/ Roasted Butternut Squash and Cranberries
We roasted butternut squash over Thanksgiving with a bit of olive oil, maple syrup, and a sprinkle of pepper and salt. Towards the end added dried cranberries and roasted a few more minutes.
Salad ingredients :
Organic wild arugula
Diced orange bell pepper
Organic grape tomatoes
Sprinkling of dried basil and red pepper flakes
Honey ginger white balsamic vinaigrette from Olive Oil and Beyond
I hear so much about New Year Resolutions and it makes me sad and frustrated. As a personal trainer and coach for over a decade and an athlete, I ask myself WHY WAIT?
There is no better time than the present! Let’s start today!!!! This does not mean you must go to your pantry and throw away all your favorite foods that might contain sugar. This does not mean that starting today you must commit to an hour of working out daily. BUT starting today, NOW, let’s mentally make the commitment to concentrate on helping yourself physically, emotionally, and spiritually become healthier and happier. This means add a few extra vegetables and fruits to your meals, add an extra walk , run, or bike ride to your week, take the time to journal your thoughts and feelings. Make little steps toward your bigger goals.
Yes, I am all for working with a personal trainer or coach. Someone that will be there for you night and day. To hold you accountable but also be there to support you and motivate you. To be there to inspire you! I am beginning to take clients again and so grateful that I am able to do what I am so passionate about. I live and breath helping others be their best whether it be overall wellness, improving athletic performance, or running a personal best.
There are no 2 week or 22 days resolutions. I promise! If I see one more book or article promising “lose 20 inches in 22 days” I will certainly lose my mind. While it might be possible, it is not healthy and it is not a lifestyle that can be lived permanently. I help my clients adopt methods that can be sustained as part of their lifestyle. No crazy diets, no crazy expensive foods that are near impossible to find, no impossible training regimens with complex apparatus, it’s all simple and can be easily imported into anyone’s individualized schedule. Each client is an individual and I work with each person just so, we will make it work so that you are successful and established goals are reached.
Don’t wait! The time is NOW!!!! Whether for yourself, or a loved one! There is no better gift than health, fitness and wellness!!!
For fitness, wellness, and athletic performance / running performance coaching contact Cristin at email@example.com or for more information visit www.ultimatestamina.com
Hi!!! Just a little update on the comeback. It’s been now about 2.5 weeks since the neuro surgery and things are progressing each day. 2 steps forward and 1 or maybe 1/2 a step back. But all is good!!!
We can start with blood. I had an appointment with my pulmonary / anti-coagulation doctor on Wed. She took lots of blood work and some tests came back not so great. My D-dimer test (used to diagnose thrombosis inflammation, and blood disorder) was really high. What this means is for the time being I am back giving myself Lovenox shots 2 x day (a quick acting blood thinner). They also did a stat CT scan of my lungs just to rule out and make sure no pulmonary embolisms (blood clots) were forming in my lungs. Good news!!! No blood clots!! So waiting for 5 days for the remaining tests to come back which will determine if I need to go back onto the Coumadin or if I can just go with a daily baby aspirin. Back to blood. I had conveniently forgotten that with CT scans of your lungs you need to have an IV started so they can give you contrast dye during the scan. Because of my veins and so forth it is extremely hard to get an IV started (possibly part of the clotting issue) … 6 tries later and after many painful sticks they finally got an IV in. I am SO incredible sick of IV’s, needles, blood tests, scans… I honestly fought back tears.
Ok, so onto a much more favorite topic SWEAT!!!! I have started rehab at Endurance Rehab and started working out a bit at both Endurance and Sole Swim Solutions … It feels great to be somewhat active again. While I am having to be VERY patient and am SO grateful to have my P.T., Dave and Coach, Frank keeping watchful eye over me .. I am realizing just how much the surgery took out of me. However, I have strength back in my arm and hand, no pain like before surgery and now the intense pain is post surgical primarily the incision site and area where the muscles were removed . I have ridden my bike on the trainer and today got to run in the AlterG anti gravity treadmill at 65% bodyweight. Huge progress!!! Again I am eternally grateful for Dave, Frank, family, friends, and those that continue to keep me smiling even when the pain is intense and frustration mounts. Another thing about sweat…. I have come to realize when you are struggling, and in pain, you sweat a whole lot more!!!!
And then tears… won’t lie, there have been a few, not to many. The other day it was doctors and news of more blood tests and the stat CT scan. Today it was pain at the incision site (all normal, according to the surgeon). The more you use it, the more it will hurt. We are all human, lots of emotions with a major surgery like this but I am more than blessed and know that the future is very bright. I will just take one day at a time and if that is to much, will break it down like a race and take it one hour at a time. It’s all going to be great!!!
Just a short blog tonight. Had a great appt. with Dr. Theodore, my surgeon, this AM. He was thrilled with my progress. Gave me the ok to start back in the AlterG anti-gravity treadmill and eventually work back to running outside. Also allowed back on the bike and in due time back in the pool. But first have to gain back the shoulder and arm strength and range of motion.
I will say that the incision site is still really painful and the neck and shoulder are really sore, but just post surgical soreness. Plus, they had to take out 3 muscles and so as a result my neck and shoulder are learning to compensate. Hello rehab and PT.
After riding my bike at Sole Swim Solutions and doing some PT exercises today I was exhausted. It felt great to be back at it and it was successful but I came hope to sleep for several hours and now at 7:40 find myself with little motivation to go make dinner. So definately still not my normal energetic self quite yet but to put it into perspective it was just 2 weeks ago I was in the hospital on a morphine pump, not talking much, and less than 24 hours removed from major neuro surgery. So in 2 weeks, we have come a long way.
Looking forward to the next 2 weeks and beyond. Thanks to my family, friends, doctors, and each and everyone of you that have been by my side motivating me, it means so much. This journey and comeback will be tough but I feel very very blessed.
My own little marathon continues but each day I think gets a little easier. Today I had a PR. I walked 50 minutes on my usual run route and visualized running again, yes that is a PR since surgery and I am very grateful. It certainly was not fast and I did not go very far but it was an accomplishment that I will take with a huge smile.
I have been spending A LOT of quiet time laying on the couch with an ice pack on the incision trying desperately to get the hematoma / swelling under the incision to go down and the pain to decrease. Slowly I think we are getting somewhere, but very slowly. I find that one uses their clavicle/ shoulder / brachial plexus with almost every movement when upright or when you move your arm (and lucky me, it’s my right arm, and I am right handed). So I have not been the most productive human being lately. Which, if you know me, is driving me crazy. I have pretty much given up on the television and am now devouring books. Computer work, typing, and working on writing my book is productive for about 30 minutes until my right arm and shoulder fatigue out. But I do what I can and keep in mind that it was just a week ago today that I got out of the hospital. So definite progress!!!
Dad comes home today from a week business trip and we are heading to Starbucks, why is this so important and special? Because, the Dr. has said I can drive so Dad is going to let me try to drive, with him of course. Kind of a test. I start PT on Monday at Endurance and would really like to be able to be driving next week. I think I am ready. Plus, I miss Dad, he’s been gone all week. I like our Dad and daughter time and brainstorming sessions on how we are going to someday have a nice homes by the ocean with residual income and maybe a few horses too. Mom is even on to the idea eventually. Ok, this might be a decade + away but good to dream!!!
Also looking forward to riding the bike on the trainer next week. I see the surgeon on Tuesday and will know more about rehab timeline then. Taking it one day at a time cause that’s all I can mentally handle as of now but I do have some huge plans for life in 2014 and I am so super stoked!!!!
Many know that last week Monday I went into Barrow Neuro Institute / St. Joseph’s to undergo brachial plexus surgery for thoracic outlet syndrome. After a year + of neck pain and arm weakness/numbness, a diagnosis was made. Dr. Nicholas Theodore and Dr. Mark Mahan took out the cervical rib, scalene muscles, tissue, and all else that was causing trouble. Surgery was a success. So incredibly grateful for these amazing surgeons. Went into surgery around noon-ish and parents told me got into recovery room around 3:30/ ish and was up to my hospital room around 8 PM. Ended up staying in the hospital until late Friday. The first few days in the hospital were BRUTAL!!! I think an equal combo of the pain from surgery and the effects of the pain medication. A double edged sword. For the record I HATE pain killers and since I left the hospital I have only taken tylenol. …. which has made some moments more painful than others but thankfully no side effects of the pain killers. I am breathing into the breathing thing, aerobic capacity training??? And as long as I don’t let my clavicle rise breathing isn’t to bad. Also, ice is a wonderful thing!!!!
As far as the actually neck incision it’s a little gruesome now but the Dr. promises it will not look like much in a few months. Phew. Good thing as I like to sport 2 piece swim suits and tank tops !!! As for now I am not doing to much, being monitored by my parents. They think Reese PB Cups and M&Ms are healing and they think I need to gain weight, not exactly what I’m thinking as my training has gone to a big fat ZERO. … but I am eating the Reese just because, well you can not NOT eat them when they are next to you and moving them hurts more than eating them
Getting lots of computer time and catching up on blogs too. Walking 2-3 times a day for 20 minutes. Hoping to increase the walks a bit and start riding the bike on the trainer soon. I get to start PT this coming Monday back at Endurance Rehab, best place for PT and training and I miss the gang a ton. I am hoping to be back running by the new year and I see the surgeons next week Tuesday, so will know more then. Fingers crossed.
I am super excited for what 2014 will bring in both personal, professional, and my athletic career. I am happy to have the surgery behind me even though there have (I won’t lie) been a few moments were the pain and frustration in the last few days has gotten me down. I will do my best to chronicle the comeback here and be completely honest, the highs and the lows. But let’s all remember, regardless of the situation, it’s how we choose to respond. I choose to stay positive and be optimistic…. it’s worked so far!!!
Incision and (yes) quite a bit of swelling. #OperationRehab Day 8.
Dick Beardsley, a world class distance runner, is not only a great friend of mine but someone I highly look up to. Dick’s close finish with Alberto Salazar in the 1982 Boston Marathon is a moment in running history that will be remembered forever. Dick’s 2:08:53 at that Boston Marathon is a time many of us can’t even imagine. Not only is Dick an amazing person, friend, Coach, and motivational speaker. He also has written a book, “Staying the Course”, where he talks of overcoming much adversity through his life. In 2010, he was inducted into the National Distance Running Hall of Fame.
I couldn’t be more grateful to have learned so much from Dick, call him a friend, and continue learning from someone so talented and willing to help others through all he does.