ELITE RUNNING FUEL
BREAK THE CYCLE
activeacadiana.com March 2018
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MARCH 2018 ISSUE
Colby Albarado, Publisher Andrew Ward, Editor in Chief Featured Contributors
Lizzie Ellis, NASM-CPT, CF-L1, Pn1 Malcolm Stubbs, M.D. Fawn V. Hernandez Katie Frank, MS, LAT, ATC
Chris Baker Brooke Kobetz Laurie Driggs-Fontenot Megan Eimers Nanette Cook Cailyn Duval Dr. Derrick Hines, D.P.T. Dr. Damien Chaisson, DC, NCSF-CPT Raichel Jenkins Dena Eaton
Cover FAWN V. HERNANDEZ
For all inquiries contact: Andrew Ward firstname.lastname@example.org
CONTENTS Elite Running Fuel
What’s Your Workout
Pump & Crunch Cookbook
04 From the Editor 06 Active Events 08 I Wish I Knew How to Run 10 Elite Running Fuel 11 Common Running Injuries 12 What’s Your Workout: Fawn Hernandez 14 Performance Evaluation 16 Race Pacer 18 Running as a Learned Skill 20 Swim Drills 22 Cheat Meals Break the Cycle
24 Local Profile: Edie Couvillon 26 9 Ways 2 Keep You Running 28 How to Get Kids Interested in Running 30 Post Marathon 32 Eat Fit Acadiana 34 Yoga Snacks 38 Pump & Crunch Cookbook 40 Louisiana MTB Trails 42 Upcoming Events
TAKING IT TO THE
There’s a competitive spirit in all athletes. An inner burn to be their best selves in a specific sport, to train the hardest, reach goals one after another. This issue, we focus on running and dedicate a few articles to those that set the bar for competitive success. Our nutrition expert, Brooke Kobetz advises on how to “Eat Like an Elite” using decorated marathoners as examples. She writes, “Shalane Flanagan, first American female to win the New York marathon in 40 years, and author of the popular cook book “Eat Fast, Run Slow”, focuses on consuming nutrient dense foods. Shalane referred to her diet in Sports Illustrated as full of “indulgent nourishment”. Her diet is devoid of processed sugar, includes healthy fats like olive oil, and is full of nourishing fruits and vegetables. Retired Eritrean-born Olympian Meb Keflezighi, eats a similar nutrient dense diet consisting of fruits and vegetables and grass-fed meat. He stays clear of processed foods and eats organic when possible. He doesn’t believe in carbo-loading before a big race and makes sure to have protein and healthy fats with his meals.” Closer to home, columnist Fawn Hernandez is an accomplished ultra-marathoner and writes about her own personal training/workouts. “During training I typically run 5 days a week up to 80 miles incorporating a long run or a back-toback long run on weekends to get my body used to performing while tired. I usually have a hill work out (using parking towers). I plan to add in yoga, body weight exercises, and speed work for this next season.” Hernandez also has a few mantras for success, “When the going gets tough, I remind myself why I set this goal in the first place. Remembering my “why” takes me out of the temporary suffering to get it done. David Goggins’ has a 40% rule in which he explains that when our brains are telling us we can’t go anymore we are only actually 40% done. When I recall that on a tough run I suddenly feel like I can go much longer. It’s a good reminder that running is such a mental sport.”
Andrew Ward / Editor-In-Chief
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Katie Frank , MS, LAT, ATC It’s hard to be in the moment all of the time. Each day provides us with not only our own experiences, but beaucoup opportunities to encounter moments that we aren’t even a part of. It’s bittersweet and something I’ve been marinating in while getting into running shape. Distance running (in my case, short distances) presents a hefty amount of time for thought, and it’s not always the good kind. Running and I haven’t had the best of relationships. This is going to sound odd but in my younger days of athletics, running was so miserable it made my teeth hurt. It was the strangest, most awful feeling that came about after sucking wind during soccer conditioning. Was I so out of shape that my molars had to suffer along with my entire respiratory system? I never found out what that sensation was, but there’s a biting chance it had to do with impact, heat, or the fact that my teeth are sensitive. Something to chew on. Disliking running to the point of anxiety, I changed field positions on the team and ended up being a very successful goalkeeper; my motives proved rewarding. However, trying to get out of running isn’t a good, moral thing to do when you’re part of a sports team. Luckily, coming of age has allowed me to embrace the fact that running is not all that bad. Thank goodness because the health benefits are 8
massive in proportion to the effort. So, how much effort? We don’t need to think about the act of running as it comes naturally for the most part. Just walk faster. A lot faster. And use your whole body’s momentum to propel forward. Seems simple enough, but what is the best way to stride? What part of your foot should hit the ground first? How should I swing my arms? What do I do with my hands?! Every runner has their own approach. The truth is, all that time spent thinking about how terrible running is, could be used to discover your perfect and unique form. Practice makes perfect, and there’s a possibility your running style is costing you more than you think. Running economy is an umbrella term, and very similar to the fuel economy of a car. Endurance exercise is obviously mostly dependent on aerobic capacity or, how “in-shape” one is; but there are a lot of factors involved in how good one can be at running. Things like neuromuscular efficiency, center of gravity, muscle force/elasticity, biomechanics, vertical displacement, storage/use of energy, stride length, and ground contact time all play a part in running economy.
It’s said by some that each step should land midfoot. Toe running and striking with your heel can easily drain energy, or even cause injury. However, this isn’t gospel and many experienced runners advise to just let your feet do their own thing. What is for sure is to land the foot as close to your body as possible. Center of gravity has a lot to do with the ease of it; running is essentially the act of constantly “falling” forward. Keeping center of gravity equal or slightly forward, through shorter strides and less bouncing motions, allows for the best propulsion. This is a lot to think about. Good thing I have all that running time to think. Believe it or not, there’s even an ideal shape and size proven favorable. Men of average to slightly smaller stature and opposingly, slightly taller women (both with low percentage body fat) are among the most successful runners. If leg weight is distributed closer to the hip, with a narrow pelvis, even more so the genetic advantage. Throw in smaller than average feet and top-tier race times are likely. So why did running once suck so much for me? Because I wasn’t doing it enough. Running more can make one better at running; the best economy is naturally associated with long-distance athletes. Finding your own personal running style is, well, personal. And a journey. Treat each run like a lesson and be in the moment. I can safely say my relationship with running has gotten much better, and my teeth feel just fine.
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ELITE RUNNING FUEL Brooke Kobetz With marathon season coming to an end and the Zydeco marathon behind us, it’s time to start working on that PR for next year. Nutrition is instrumental in a solid training plan and good nutrition can improve performance. Which raises the question, what do the best of the best eat? There’s lots of information about what marathon runners should eat, but what do they actually eat? I wanted to learn firsthand how the elites eat, so I reached out to local athlete Hannah Cooling. I met Hannah at a relay we ran together last August. Hannah is a former collegiate athlete who ran track and cross country at the Colorado School of Mines. She completed her first marathon at a 2 hour and 50-minute pace, just 5 minutes short of the Olympic qualifying standard. For anyone not familiar with the marathon, that’s an incredibly impressive 6:30 minute pace. Being nutrition geek, I couldn’t wait to delve into her diet. I found out that Hannah primarily eats gluten-free; her fiancé has Celiac disease, so gluten is not allowed in the house. She also follows a relaxed vegan diet, but during training season, she follows a more structured meal plan. Breakfast is always ½ cup steel cut oats with cinnamon to taste, 2 tbsp. of natural peanut butter, and 1 scoop of protein powder. If she is running over 60 miles in a week she will usually add a banana to her meal. The day before race day she will eat this meal for lunch and dinner and again at breakfast the morning before. Lunch typically consists of a dense spinach salad for iron, topped with any vegetables on hand. She also adds black beans or quinoa for protein and finishes it off with a homemade dressing made from healthy fats like peanut butter. Dinner may include a vegetarian curry, or a veggie soup with a sweet potato, pumpkin, or squash base. 10
Snacks like hummus, popcorn with coconut oil, and fruit are go-tos. As far as hydration goes, Hannah only drinks water, coffee, or kombucha. Like Hannah, Shalane Flanagan, first American female to win the New York marathon in 40 years, and author of the popular cook book “Eat Fast, Run Slow”, focuses on consuming nutrient dense foods. Shalane referred to her diet in Sports Illustrated as full of “indulgent nourishment”. Her diet is devoid of processed sugar, includes healthy fats like olive oil, and is full of nourishing fruits and vegetables. Unlike Hannah, Shalane prefers to get her protein from grass-fed meats, including Bison, which is lower in fat and calories than beef. She eats items like eggs, fish, quinoa, black beans, spinach, hummus, and peanut butter. Shalane also relies on oatmeal for her race day breakfast, prompting me to rethink my banana with peanut butter! Retired Eritrean-born Olympian Meb Keflezighi, eats a similar nutrient dense diet consisting of fruits and vegetables and grass-fed meat. He stays clear of processed foods and eats organic when possible. He doesn’t believe in carbo-loading before a big race and makes sure to have protein and healthy fats with his meals. Jerky, fruit, and Power Bars are some of his go-to snacks. Pre-race breakfast includes wheat bread with honey, almond butter, and bananas. How do you incorporate these eating habits into your next marathon nutrition plan? Focus on eating nutrient dense foods including lots of fruits and vegetables, carbohydrates like rice or quinoa, protein sources like black beans, or salmon, and healthy fats like peanut butter or avocado.
COMMON RUNNING INJURIES Well the month of March is here and the running season is back in full force. Many of you have been training for and running in marathons and half marathons already! And I’m willing to bet that many of you have experienced pain or injury at some point during your training. Sometimes it’s nothing serious but other times it can threaten to derail your training and possibly keep you out of your race. So what can you do to minimize those issues and maximize your performance?
activity should begin. Typically, I recommend cycling on a stationary bike or an elliptical followed by light jogging on a treadmill. By slowly increasing your activity 10-20 % a week you should be running again in a few weeks!
ILIOTIBIAL BAND SYNDROME:
If you are experiencing pain on the outside part of your knee this may be the problem. The iliotibial or IT band is a tight band of tissue extending from the hip down the outer thigh and attaching just past the knee joint. Repetitive movement over the RUNNER’S KNEE: lateral femoral condyle (prominent thigh bone at the knee) with This is also known as patellofemoral pain syndrome. It is caused by excessive stress to the undersurface of the kneecap and constant flexion and extension while running can cause painful irritation and sometimes a popping sensation. A long stride, exoften causes irritation of the cartilage. Usually more common in women, it is often predisposed in individuals with too much roll- cessive bowlegged (genu valgum) alignment and hill training are risk factors for this injury. ing out of the feet (overpronation), too much outward angling of While running cessation isn’t required, you may have to change the limb at the knee (knock knee or genu valgum), a hypermobile your training routine or adjust your technique. Use of anti-inpatella, tight hamstrings, or weak hips, quads and glutes. flammatory medication and ice may help resolve this issue and Treatment of this nagging problem usually involves a good stretching and strengthening program along with anti-inflamma- strengthening of the hip abductors may prevent this problem. Remember to listen to your body! Most injuries while running tory medication. Sometimes a supportive knee brace can help and a shoe orthotic may be indicated. Reducing your mileage and can be avoided by good shoe wear, avoidance of overtraining, and a good stretching and strength program that accompanies your intensity for a time will help it resolve quicker. training. If you experience any of these problems, a little time off Hamstring injuries: or reduction in intensity can pay off in the long run. And if any of These injuries occur in the group of muscles on the back of your these persist or seem severe, don’t wait too long to have it evalthigh which include the semitendinosis, semimembranosis, and uated by an experienced orthopedic surgeon or trained medical biceps femoris. They are responsible for knee flexion and to a provider. lesser extent hip extension. Injuries can range from a “pull” or a strain to a complete tear and usually occur with acceleration or DR. MALCOLM J STUBBS M.D. sudden deceleration and in runners while sprinting. Dr. Stubbs is Board Certified by the American Board of Orthopedic Surgery, Initial treatment consists of rest, ice, and stretching. Deep masa Fellow of the American Academy of sage and the use of a roller can help with pain and swelling. Orthopedic Surgeons, and fellowship trained in the field of Sports Medicine and Once the pain and swelling have subsided a gradual return to Arthroscopic Surgery. 337-262-8601
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WORKOUT? FAWN V. HERNANDEZ
WHAT DOES A TYPICAL TRAINING MONTH LOOK LIKE FOR AN ULTRAMARATHONER, BOTH DURING TRAINING AND WHILE JUST MAINTAINING? DURING TRAINING During training I typically run 5 days a week up to 80 miles incorporating a long run or a back-to-back long run on weekends to get my body used to performing while tired. I usually have a hill work out (using parking towers). I plan to add in yoga, body weight exercises, and speed work for this next season. Stretching after each run makes a big difference in my recovery but I’m not always consistent with that. Normally, I build for two weeks then have a down week, which means I back off a little to let my body recover. Here’s what a peak week from my last training season looked like: ▷▷ Monday: Rest ▷▷ Tuesday:4 ▷▷ Wednesday: 10 miles- Parking towers ▷▷ Thursday: 4 ▷▷ Friday: Rest ▷▷ Saturday: 30 miles on trails ▷▷ Sunday: 20 miles on trails MAINTAINING I’m currently maintaining or in my “off season” which simply means I’m not doing an active and progressive training plan. Usually, I start an official training plan about 24 weeks before my goal race. In addition to the below schedule, I try to incorporate bodyweight squats, push- ups and rows 3-4 times a week. ▷▷ Monday: Body Pump (A full body weight workout at my local gym). ▷▷ Tuesday:6 miler or rest day ▷▷ Wednesday: Yoga ▷▷ Thursday: 6 miles- Parking towers with speed work ▷▷ Friday: 6 ▷▷ Saturday: 10-20 miles speed work ▷▷ Sunday: Rest or a short run
WHAT IS YOUR FAVORITE TYPE OF WORKOUT, WHICH DO YOU LOOK FORWARD TO? I strangely love doing speed work in parking towers! Let me explain the workout: ▷▷ 2 mile warm up including one easy tower up and down ▷▷ 4-8 towers fast up then slow but controlled downs ▷▷ 2 mile cool down This workout makes me feel like I’m getting stronger and faster. I often remind myself that on race day I’ll remember these workouts and be proud of myself for doing it! WHAT IS YOUR LEAST FAVORITE TYPE OF WORKOUT, WHICH DO YOU DREAD? A short weekday run is my least favorite workout because it doesn’t “feel” like it makes a big difference. My shorter workouts typically follow a harder workout day so it takes a while for me to warm up. Just as I’m getting in the groove the run is over. Plus, I still have to wash and style my hair. Ugh. ;) WHAT TYPES OF EXERCISE OTHER THAN RUNNING ARE YOU INVOLVED IN? Body pump, yoga, body weight exercises (calisthenics) WHAT DOES YOUR NUTRITION HABITS OR MEAL PLANNING LOOK LIKE? I eat mostly vegetarian, no sugar, little alcohol but I don’t fully restrict my diet. Lots of veggies, fruit, beans, nuts and grains. If I want a burger and a beer, though, I happily indulge!
WHAT DOES A RECOVERY DAY INVOLVE? A little more sleep and a lot of lazy. Yippee! YOUR TOP THREE TIPS FOR MAINTAINING A POSITIVE ATTITUDE WHEN TRAINING GETS TOUGH? I say to myself that I GET to do this. No one’s making me and many people aren’t able or allowed (in certain countries) to run freely. When the going gets tough, I remind myself why I set this goal in the first place. Remembering my “why” takes me out of the temporary suffering to get it done. David Goggins’ has a 40% rule in which he explains that when our brains are telling us we can’t go anymore we are only actually 40% done. When I recall that on a tough run I suddenly feel like I can go much longer. It’s a good reminder that running is such a mental sport.
PERFORMANCE EVALUATION FOR THE
For many of us, the first thing we do at the finish line is grade ourselves on our performance. Rightly so, after all, it’s the competition that drives us to be there in the first place. But how do you grade yourself? Is it the time on the clock? Your position on the leaderboard? Do you truly know what you should have expected? It’s my opinion that the most effective way to grade yourself, is to have truly tested yourself physically and mentally in training… AND follow that up with a nice dose of honesty. Sure, you can do things on race day that you haven’t done in training, but within reason. For instance, if you typically do hard-effort, one-mile repeats around an 8 min mile pace, you’re probably overreaching by aiming for a 6:30 pace in your next 5K. That said, knowing that you can push harder than your training pace in a race might be the very thing that gets you up on that podium! One thing’s for sure, if your goals don’t make you work like crazy to achieve them, you haven’t set big enough goals. Approach your training the same way you would a race, at least mentally. Have a plan for each day… each week… for each event. Stick to them, and watch your performances get better and better!
TRAIN HARD, RECOVER HARDER
“Set a goal SO BIG that you can’t achieve it until you grow into the person who can!” - Unknown
Two things that you can do to exceed your expectations on race day, is to make the tough days TOUGH, and the easy days EASY. It’s so tempting when you’re out on a group ride to take off with the front pack, but sometimes you’ll benefit more by hanging out in the middle. Giving your body the rest it needs to recover from the hard days will be beneficial. It’s a good time to dial in your form and all the technical aspects of the pedal stroke, run form, or body position in the water.
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PACER! Megan Eimers Thinking about becoming a running pacer? Although helping someone cross the finish line is a selfless act, there is more to it than you might think. A running pacer is exactly what it sounds like; someone who sets the pace for other runners and helps them maintain the right speed for the entirety of the race. While a good pacer can help you reach your goals and finish the race strong, a bad pacer can throw you off and ruin your chances at hitting a personal best. So, what does it take to become a good running pacer? Here are some of the qualities that the best pacers all share: EXPERIENCE Every pacer should be an experienced runner who is dedicated to training. To put things bluntly, you shouldn’t be pacing if you have never participated in a long-distance race or struggle with the distance. The pace you set for other runners should be slower than your normal pace. For example, if you’re going to be pacing a 3:45 group, then your usual race time should be 3:15 or better. Although your group members may be pushing themselves, the pace should be comfortable for you. You’ll be talking throughout the race, motivating your group while also focusing on maintaining a steady pace. This requires more energy than you might think! COMPLETE FOCUS ON THE RUNNERS Your group is counting on you to get them across the finish line at the desired time, which means that you need to be keeping a perfect pace for each mile. Being even slightly off pace can ruin someone’s racing experience. Being too fast in the beginning is probably one of the more common mistakes that pacers make. As difficult as it may be, you need to avoid getting caught up in the excitement of the race and focus entirely on your group of runners instead. This race isn’t for you; it’s all about the runners following you! 16
MILE 1 9:08 MILE 2 9:08 MILE 3 9:08
ENCOURAGING A good running pacer doesn’t lead a group in complete silence. Rather, they should be motivating their group and helping them push through every mile. The pace might seem easy for you, but someone in your group is could very well be giving it everything they’ve got. Motivating them during the more grueling parts of the race can make all the difference for these runners. Keep up a steady stream of encouragement and give the occasional progress update. While some runners may want to have conversations with you, don’t be surprised if they suddenly go quiet as the miles add up! WELL PREPARED What if you can’t find parking for the race? What if the watch you’re using to keep track of your pace fails? This may sound like the thoughts of an overly anxious runner, but good running pacers think about these things to ensure that everything goes smoothly for their group. Before race day, pacers should know the course, what the weather will look like on race day, and what to do in case their technology fails. Remember, your group sees you as a leader. By being able to answer their questions and plan for minor hiccups, you’ll appear knowledgeable in the eyes of other runners and keep everyone on track for achieving their goals. PASSION Before you become a pacer, talk with other runners who have paced for multiple races. Chances are good that they’ll tell you just how much they love it! That’s because pacing others is a rewarding experience. Sure, you may not be achieving any personal bests or pushing yourself to go the extra mile—but you’re helping others realize that goal. Knowing that you played even a small role in their success is a wonderful feeling that is hard to recreate.
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Running As a Learned Skill If you want to train harder, run faster AND prevent injuries, you have to start from the ground up. Training for many people consists of going for a basic run a 2-3 times per week and then a long run once a week. While this formula works for some, taking a little time to focus on a specific skill on each run can often improve your cadence and decrease injury in a short time. By correcting subtle technique issues that may be directing your energy to the wrong place, you can refocus that wasted energy to help you run harder and farther! But, where do we start? First, we have to accept that running is a learned skill and just like any other skill, we must practice all parts of it to improve. To do this, I recommend deconstructing the running model into 4 parts: Technique, Endurance, Recovery and Speed. Runners from beginner to expert should separate their training runs into these 4 categories because it’s nearly impossible to do all 4 parts well, at the same time, on every single run. So, on each run, you should choose one of these to focus on: TECHNIQUE: For those who want the basic template for good running form, I use the following checklist during my own runs. It’s easy to have good form on mile one, but when you are tired on the last leg of your run, things get much more difficult. The following is not the end-all-be-all, but 18
you also don’t want to start over-thinking things while running either, so this is a great place to start:
▶▶ Keep the eyes on the horizon: do not let the head hang forward or back because of exhaustion
▶▶ “Paw” at the ground: pay close attention to your foot
strike making sure you aren’t hitting heel or toe first. Your foot should land directly under your knee, which is slightly ahead of your center of gravity and will help to propel you forward
▶▶ Cadence at 180 spm ▶▶ Keeping the shoulders down, swing the arms along-
side the body just brushing the hips with elbows at 90 degrees
ENDURANCE: Endurance is your ability to perform well over a longer distance. Training for this requires one specific principle: Progressive Overload. This means that as you train and become comfortable at a certain distance, you will gradually overload that distance by 1-2 miles. The other part of this Overload Principle is to choose your most common distance and overload it by reducing your time by 5 seconds each run. We recommend that you alternate your Endurance Overload Principle each week. For example, increase distance weeks 1, 3, 5, 7… and improve your time in weeks 2, 4, 6, 8…
If you really want to take your running to the next level, I recommend a slow motion running evaluation. It’s the best assessment to see where little tweaks in your form should be made and to assist in choosing the correct running shoe.
RECOVERY: Recovering correctly is THE most important thing you can do to take your performance to a higher level. Studies show that as we stress our tissues, they have the capability to become stronger and more efficient, but, only IF we give them the time to repair. I recommend using heart rate variability to decide on Recovery Days vs Training Days vs B.K.L.O.F. Days (Butt Kicked Laying On Floor) – you MUST have variation in your training. We are all familiar with taking rest days and stretching after activity, but as we approach a milestone, we often need to aid recovery with external options. In these instances, doing things like sauna, cryotherapy, Pulsed Electromagnetic Field (PEMF) therapy, massage, sensory deprivation, dry needling and compression can all significantly improve the body’s recovery time in their own ways. SPEED: Speed, in all cases, is the last piece of the puzzle that needs to be addressed. Once we correct issues with technique, endurance and recovery, then we address increasing your speed. This is done by training intervals. In these intervals, you should alternate between equal distances of hard effort running, then easy recovery jogging or walking. We recommend starting at 2-3 intervals at 200-400 meters, then as you plateau and progressing to 800 meters as you plateau.
During the assessment, we record multiple angles of you running and we show you slow motion or freeze frame photos to truly see how your body moves and reacts during the running process. The most common issues that we see from this assessment and from running in a poor shoe are a weak posterior tibialis and tight or weakened hip abductors. From there, we can make modifications and suggestions to be a better runner.
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DR. DERRICK HINES, D.P.T. Dr. Derrick Hines is a Physical Therapist, founder and owner of Acadiana Pain & Performance Rehab. He is certified in Spinal Manipulation and Integrative Dry Needling and specializes in cutting edge treatments for pain, sports and manual medicine. Dr. Hines has extensive experience and training in treating pain, sports, orthopedic and nerve pain.
While there is certainly a place for endless, non-stop laps in the pool, unless you are already a good open water swimmer, you’ll find that by the end of a few thousand meter set, you’ll be slow and gasping for breath. To become a strong swimmer, there are sets and drills that you should add into your training that will ensure you start strong and stay strong.
DECREASING 100’S The 100-yard/meter swim is perhaps the most common in swim training. Performing decreasing 100’s not only helps you train your body to swim at a consistent pace, it also is useful for adding on distance in small increments. Using your 100 yard/meter base time add 10 seconds. Begin the set by swimming 5 x 100 meters at that pace. By swimming at pace, you should arrive at the wall a few seconds before the next interval begins. For the first 5-10 100’s you may arrive as many as 15 seconds ahead of time. For the next set of 5, decrease the time by 5 seconds and so forth. Continue to decrease the pace time until you can no longer arrive at the wall in time to begin the next 100. If on your first try you swim on 2 minutes and were only able to decrease to 1:50 before you couldn’t hold your speed, don’t worry; you still swam 1500 yards/meters. Try to do this set once or twice a week and the more you do, the easier it will be to add on more intervals at faster times.
HEAD HELD HIGH DRILLS Unlike the pool, open water isn’t marked with black lane lines that help you to zone out while they subconsciously steer you in a straight line. One skill that will set you apart from other swimmers is to be able to look up while swim20
ming to “sight” the buoys. If you played water polo in school, then you already have swum 1000’s of laps looking out of the water. If that wasn’t your sport, practice laps where you keep your head out of the water looking straight ahead while using the freestyle stroke. To keep yourself from sinking you’ll have to kick with a regular fast beat. As a part of this drill, it is good to know if you drift to the left, the right or stay on a straight course when you are swimming. Try a few laps where you close your eyes and see which way you swim without a line as a guide; this lets you know how to compensate while you are in open water.
KICK DRILLS Some triathletes don’t kick because they are “saving their legs” for the bike and run. The opposite is true; by training to kick, you’ll find that they are stronger and less fatigued as you move through your race. Try to incorporate drills where you swim 100 and with a kick then kick only for 50 using a kickboard. Try to increase the beat of your kick so that your legs are propelling you through the water as much as your arms – after all your legs and glutes are the largest muscles in your body. Add in these drills throughout the week to strengthen your swim and to keep you fresh for the bike and the run. Remember, the swim is just the beginning and the more proficient you are, the less energy you will expend leaving more for the sprint to the finish line.
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CHEAT MEALS Break the Cycle Lizzie Ellis NASM-CPT, CF-L1, Pn1 In the evolution of dieting a unique and troublesome phenomenon has emerged. The “cheat meal.” Just about anyone who has ever dieted has probably had a cheat meal or two or two dozen. So, what is a cheat meal? Cheat meals usually consist of all those foods that are typically off limits on a diet. Pizza, burgers, fries, dessert, bread, pasta, cheese, pancakes, etc. Here’s how it usually goes down. You stick to your diet all week. Friday night rolls around and it’s the meal you’ve been looking forward to and planning for all week. It’s cheat meal time. You’re planning to have some pizza and maybe a dessert. But you’ll moderate because you know that eating too much might ruin your week’s calorie deficit. The pizza arrives, and you try to show some restraint, but 20 minutes later you come out of the temporary pizza induced blackout and realize you’ve eaten an entire large pizza and just ordered the double fudge brownie topped with ice cream. Against your better judgement, you polish off that dessert because, well, go big or go home, right? Just like that you feel crummy. Like, really crummy. You’re stomach hurts, you feel sluggish and just want to curl up on the couch instead of going out with friends. The next day you wake up feeling foggy headed, bloated and craving donuts. You slept poorly and decide to skip your workout and go get those donuts. I mean, what’s one more little cheat meal, right? See where I’m going with this? That calorie deficit you worked hard for all week is thrown out the window and now you’re back to a calorie surplus. One cheat meal usually turns into a weekend binge. Maybe not
for everyone, but for many a cheat meal can send you into a tailspin. It’s not only physically detrimental, but mentally you feel like you’ve failed. You curse your lack of self-control and willpower. On Monday you cardio yourself to death to try to burn off all those excess calories and try to get back on that restrictive diet you hate. You make it a few days back on your diet and then those thoughts of your next cheat meal creep in and boom! The cycle repeats itself. There seems to be some sort of weird sex appeal with things like donuts, pizza and cheeseburgers. I guess it’s the act of “cheating” that gets some people all hot and bothered. Some social media stars who call themselves fitness and nutrition professionals post lots of photos of these foods and brag about their cheat meal while showing off their abs. Even though your better judgement tells you that it’s complete nonsense, you’re drawn in by the idea of eating junk food and having abs. Is it possible?! No, no it’s not. To be fair, there are some people with crazy genetics who can eat mostly junk and look fit, but their insides may not be so fit. Here’s the thing. Cheat meals can keep you in a cycle of restricted eating followed by the cheat meal binge and that’s just not a cycle you want to be in. The idea of “cheating” on your diet assigns morality to food. Food cannot have morals. It doesn’t have a brain. Cheating implies guilt and shame. Ever cheated on a test? Or in a sport? If you did, did you feel good about it? Or did you feel guilty and bad about it? I’ve cheated on a test in school before. Not my proudest moment. I shouldn’t have done it, but I did and luckily my moral fortitude has matured and I’m not so inclined to cheat on
Cheat days and cheat meals are not food freedom.
anything, because I know it’s wrong and it doesn’t feel good afterward. Why would I want to feel this way about the food I’m eating? When I used to be into restricted dieting and cheat meals I usually felt terrible after “cheating.” Not only did my tummy hurt and my energy was non-existent, but I felt bad about myself. I felt weak and shameful. These are not fun feelings. Cheat meals also tend to perpetuate the idea of exercise and food as a transaction. In other words, you’ve “earned” this cheat meal because you worked out hard or you need to “pay up” at the gym after you’ve overdone it on a cheat meal. This idea of exercise as punishment for the food you ate can lead to a bad relationship with both diet and exercise. It’s part of this notion that you need permission to eat something because you’ve been told it’s “bad.” Again, the morality of the whole thing. When you were a kid and you were told you couldn’t have something you wanted it even more, right? So, what do you think happens now when you say to yourself while on a diet “I can’t have a cookie, pizza, cheeseburger, etc?” The craving intensifies. This sets you up to overdo it when you finally “can” have one (or all) of those things on your cheat day. There may be foods that are better for you to avoid because you know your tendency to overeat them no matter the occasion and turning them into your go-to for a cheat meal is only going to exacerbate that tendency. If you already know that french fries are a food with no brakes for you, then why
set yourself up to overeat them on a cheat day? Cheat days and cheat meals are not food freedom. If you look forward to a cheat day all week because you crave the freedom of eating whatever you want, then it likely means you’re pretty unhappy restricting your diet to only what someone else deemed “healthy” or “good.” You have permission to eat whatever you want whenever you want. To be clear, I’m not advocating that what you want to eat is always what you need to eat, but ultimately it is up to you. Let’s say you did try eating nothing but junk food for a week in an effort to free yourself from restriction. You’d likely feel pretty crummy after a few days and realize the opposite of restricting isn’t the answer either. This is where real food freedom is found. It’s in that middle ground and it’s different for everyone. It might mean that at least for a little while you avoid your foods with no brakes in an effort to break those habits of emotional or stress eating, but it doesn’t mean you can never have them ever again. The power is in your hands. It’s the freedom to make the choice to fuel your body in the way you feel is best. If that means Saturday morning donuts with your kid because it’s a tradition or Thursday night date night with your partner at your favorite pizza place then DO IT. Just don’t call it a cheat meal. It’s just a meal and perhaps a special one at that. Make the choice because you want to, not because your diet says you’re allowed to just this once.
TENNIS CAMPS, CLINICS, & LESSONS It’s all about helping people get fit and stay fit. Find class and membership information at LouisianaFamilyFitness.com. facebook.com/LouisianaFamilyFitness
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} E L I ROF
P L A LOC
Edie Couvillon Fawn V. Hernandez Photo Credit: Tomas Orihuela
If you are a trail runner, or even road runner for that matter, then you’ve probably met Edie Couvillon. She has managed several running stores in Lafayette and is an avid runner herself. As a mom of two, Edie started running in 2007 to provide some recharge time for herself away from the little ones. She discovered Team in Training with Leukemia & Lymphoma Society and began working her way up to the marathon distance with teammates support. After successfully completing several marathons, Edie said she was “over it”. Luckily, around that same time, another runner invited Edie to a trail run at Chicot State Park where she feel in love with trail running! Since switching to trails in 2010 Edie has completed a 130- mile race on the levee from Baton Rouge to New Orleans, four 100- mile trail races, and countless races of shorter distances. The quiet and peacefulness of the trail keeps her coming back for more. She loves the inclusivity of the trail running community. It doesn’t matter what your pace is, what political party you belong to, or your religious preference; everyone is welcome. She started inviting other runners to join her on the trails and eventually established a trail running group for the Acadiana area, Mud N’ Guts, which is still flourishing today. Her ability to nurture and grow the love of trail running as a sport garnered her one of the honorable positions of Trail Ambassador for American Trail Running Association last year. Throughout her running store management career she directed several charity road races throughout Acadiana and found that she really enjoyed the task. She eventually shifted gears and took a Campaign Manager position at Leukemia & Lymphoma Society (LLS) where she still works. Even with the career switch she knew she eventually wanted to direct more races. 24
In 2016 Edie founded Paix Running to finally make her dream a reality. She strives to “offer people opportunities to disconnect from the grind and reconnect to their true selves.” Just as importantly she wants “people to get reacquainted with quiet.” Paix Running, French for “peace”, offers runners three races to test their limits and enjoy trails in the area. The next race on the calendar, March 24th, is the Chicot Challenge 100 Mile Relay Race, which celebrates the end of the season in a true running party fashion! Relay teams must cover 100 miles at Chicot State Park in Ville Platte, Louisiana with 2, 3 or 5 team members. With a pot of gumbo cooking all day and participants hanging out chatting it feels more like a family reunion than a running event. For Edie’s own running adventures she has selected Beast for a Day directed by Whoa Racing Company and Team ASAP’s Danimal 50k. Aside from that, she will join in on whatever seems fun to her. That’s a key to Edie’s longevity in the sport. She takes off enough time after a big race so you don’t feel burned out or start to hate running. She always wants her hobby to be fun and enjoyable to her. As a full time Campaign Manager, an ultra runner and a race director I wondered aloud to Edie how she finds the time and energy to keep it all together. She explained how the last runner at one of her recent 100 mile events crossed the finish line exhausted but whole heartedly told her, “ ‘If I can do this, I can do anything.’ That kind of revelation keeps me going.” For more information about Paix Running please visit:
For more information about Chicot Challenge please visit:
9 M O T I VAT I O N S
LAURIE DRIGGS FONTENOT & THE STAFF OF NINETY-TWO WEST
2 KEEP YOU RUNNING Phew. That was a rough winter, but hopefully you’ve taken full advantage of the brief spring so far, enjoyed the outdoors, and felt some energy come back thanks to the fact that you only need one layer of clothes. That takes less effort, right? Do you know what gives me energy? RUNNING! I haven’t been able to run to the extent that I’d like thanks to an injury, and I feel it. I miss lacing up the “tennies” and catching a quick sweat session with a few laps around the neighborhood. And I miss that satisfaction of watching the calorie burn count rise on the treadmill. It’s killing me ... so can you do me a favor? Take advantage of your healthy feet and start running. I hear people say that it gets too boring. Maybe these tips will encourage you to lace up as well!
Some people run to escape from it, but it’s so great if you are that bored person. I’m lucky enough to have an iWatch and Bluetooth® headphones, but you can hold onto or strap your phone or some other fancy music playing device to your arm as well. I’ve always HAD to have music to run before, but now my obsession is catching up on a favorite podcast. The better the podcast, the longer the distance you may find yourself tackling.
2. SET A GOAL.
bound to be someone you know that can you join on a mile or 2 (or .2 if you’re truly starting from the couch). Look to them for inspiration!
Speaking of couches, have you tried the “Couch to 5K” app on your phone? It’s only $2.99, and it gives you realistic guidance on getting started and not burning out. It takes time to build endurance so it’s not to have a real plan that you know applies to everyone and doesn’t make you feel inadequate.
6. JUST DO IT.
Yes, I stole it from Nike, but it’s true. Quit over thinking it. Quit stressing about it. Just put on your shoes and go.
7. BE PREPARED.
I used to do this (pre-injury), but it really helped me to not make excuses. I always had a change of clothes and shoes in my car ... just in case. If I felt the itch coming on at the office or passed up a nice path after a meeting, it was hard to say no if I knew I could find a nice, safe place to change (don’t do this in public, people).
8. DON’T USE YOUR KIDS AS AN EXCUSE.
I mentioned the 2018 Lafayette General Zydeco Marathon that occurred on March 4, but you can register for next year. There’s so many more short distance and fun runs on Active’s Events Calendar too so pick one that you can train for. Invite a friend. Set a goal. It feels really good at the finish line!
Unless they’re too old for a stroller and too young to bike or run themselves, having your kid join you for 15-30 minutes is a great way to get them excited about fitness too. My parents did a great job of trying to walk or run before or after dinner. Most of the “big talks” or the life lessons that I remember happened at these times and NOT in front of the television.
3. CHANGE THE SCENERY
9. NEW SHOES.
If you’re feeling less motivated on the treadmill or tired of seeing the same houses, pick a park or pond. Drive over. We have so many – Girard Park, Sugar Mill Pond, Acadiana Nature Park Station, and more. Visit the Parks and Recreation page of www.lafayettela.gov and print out a list. Keep it (and your running shoes) on you.
4. FIND A MOTIVATED FRIEND.
We all have a friend that lives to run, right? Look at all of those 13.1 or 26.2 stickers driving around town. There’s 26
Did you just quote Forrest Gump when you read that? It’s okay to admit it. But seriously, how great does it feel to buy a pair of new shoes? Don’t forget to buy a pair that really helps your feet more than it does harm. We have great stores like Geaux Run and Tri-Running in Lafayette that will help you find a proper fit, and it makes all the difference in the world! I was fitted for a pair of Brooks “Glycerine” nearly 12 years ago, and I’ve never looked back. You just may be able to go the distance you never thought you could before.
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BALANCE Balancing your hormones, nutrition, and exercise can have you feeling alert, with more vitality and drive.
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Get Kids Interested in Running! With childhood obesity on the rise, it’s extremely important to get kids off the couch. If you’d love for your kids to embrace the sport of running, here are some ways you can get them interested.
Run with Them in Parks An alternative to running on roads with your kids is to take them to parks or trails to run. You can combine a little bit of running with a nature walk. Or, play at the playground after a short jog around the park.
Bring Them to Your Races The next time you run a race, ask your kids to be your cheerleaders. Watching you compete in a race will inspire and encourage them to give running a try.
Enter Them in a Kids’ Race Lots of road races offer kids’ races either before or after the main race offering shorter distances. Being part of the race experience can get your kids excited about running.
Start a Running Log with Them Have kids track their distances and adding them up. Give them a goal to try to run a specific distance over a period of 28
time, like 3 miles in a month. They will also be practicing math skills and learning more about distance measurements while keeping track of their running.
Play Running Games Most kids like to run, but many get bored running laps. Play an old fashioned game of tag with your kids and watch them smile!
Look for a Youth Running Program When your kids are old enough get them involved with school cross country and track teams. Making new friends and running with other kids is a great way to get kids more interested in running.
Nanette Cook City-Parish Council Member Nanette Cook is a physical education teacher at CathedralCarmel School with a BS and MS in Kinesiology, and 34 years of teaching. Nanette was also raised by a physical education teacher, and inspires her students through deliberate movement and a healthy lifestyle!
POST MARATHON Dr. Damien Chaisson, DC,
So, you just ran your first full marathon at Zydeco Marathon, or your first half marathon. Maybe you just ran your 50th full or half. Regardless of which race you ran or how many times you have completed those distances, one of the most overlooked aspects of these races is post-race recovery. Sure, you trained for weeks, you altered your diet, you foam rolled and you soaked in the cold plunge. But you did this during your training. But now the race that you trained for is over, what do you do? Often people just stop running and think that taking time off or just resting will help them recover. While they are not completely incorrect, rest and relaxation will only take the body so far. There are several areas of thought about the proper way to recover after months of training and upon completion of a half or full marathon. And while most of them are again, not incorrect, combining principles and the reasoning for them is important. The first thing you must do is find a healthy meal and drink some water. I am guilty of not doing this just as much as the next person, after a marathon all you want if fried, fatty foods and the wonders of an adult beverage. Rest and refueling with good clean foods and water is important. “Drink sufficient liquid to correct any dehydration and sodium chloride losses that may have occurred. This ensures that the kidneys increase their urine production as soon after the race as possible, and it is especially important for faster runners. Slower runners who have drunk adequately during the race and who may be slightly over hydrated need to be careful about not drinking too much after the race, thereby becoming water intoxicated (hyponatremic). It is important to make sure you able to urinate about 6 hours following a long-distance race. Unable to do so may indicate acute 30
kidney failure. If you are unable to after 12 hours seeking medical attention is advised”. Following any type of long distance race, you will be tired, and your legs and body will be worn out, the day after you will suffer from varying degrees of mental and physical fatigue. This will depend on your training, nutrition, and recovery habits during your training. Your legs will without question be stiff due to micro tears of the muscles in the legs and most anything, except laying down, will zap most, if not all your energy. Basically, the day after is rough. This tends to last about 48 hours after a marathon, again depending on your recovery techniques. “From the second day after there is an increased likelihood of developing symptoms of infection or inflammation. It is not known whether these symptoms are due to a bacterial or viral infection or whether they represent an inflammatory or allergic response to the high rates of ventilation sustained for many hours during the race. Taking vitamin C, both before and after the race, may reduce the probability of developing these symptoms”. Your chiropractor, massage therapist, physical therapist, and in some situations personal trainer can help speed up recovery and reduce soreness. This can be done with stretching, different muscle specific treatments to reduce the effects of muscle damage and Delayed Onset Muscle Soreness due to micro tears in the muscles. It is a great idea to have one of these professionals to help you manage your training and post-race recovery. All quotations are taken from the book Lore of Running by Dr. Tim Noakes. A good read for any runner but be warned it is a rather large book (921 pages) and very meticulous.
LOUISIANAâ€™S CAJUN & CREOLE
CYCLING FESTIVAL April 4 - 8, 2018
Cycle Zydeco is a four day bicycle tour with five days of festivities celebrating the unique music, food, and culture of South Louisiana. Participants will experience the joie de vivre of the Acadiana region as they depart from Lafayette and travel through the towns of St. Martinville, Breaux Bridge, Henderson, Arnaudville, Grand Coteau, Sunset, and Scott, among others. Cycle Zydeco features live music nightly, scenic bayous, local breweries, swamp tours, and more. In 2018, Cycle Zydeco will be joined by a special guest, Bernard Hinault. The French cyclist and five-time Tour de France champion will participate as the first ever honorary Capitaine of the bike tour. For more information visit:
EAT FIT ACADIANA: WHERE NUTRITIOUS MEETS DELICIOUS If eating good food that is full of flavor and also packed with good nutrition is on your goal list for 2018, then I have some exciting news to share: Eat Fit Acadiana is making it easier than ever to dine out at your favorite and indulge without the guilt. What is Eat Fit Acadiana? A non-profit initiative of Ochsner Health System, the Eat Fit Mission is to make the healthy choice the easy choice. You may have even seen the works of Eat Fit NOLA on social media or when dining out in the Crescent City and thought to yourself, we need Eat Fit in Acadiana – and now we do! With the support of Blue Cross Blue Shield Foundation of Louisiana and Lafayette General Health, Eat Fit is expanding to Acadiana and beyond. As a Louisiana native, I know that food is more than nutrition – it is our life. In Louisiana, food is also about creating memories, sharing traditions, connecting with others, building families and celebrating life. Food is how we nurture our body, mind and soul. When it comes to our health and well-being, food can be our greatest tool to heal and empower us to live a healthy and vibrant life. But on the other side of things too much of the wrong foods can result in excess weight, decrease in energy and feelings of depression along with other health 32
consequences such as heart disease, diabetes, and high blood pressure. Molly Kimball, registered dietitian and founder of Ochsner Eat Fit, set out to take the guesswork out of dining out healthfully. In 2013, she collaborated with some of the most iconic restaurants in the New Orleans region to create Eat Fit, a program that encourages chefs to offer nutritious, delicious meals for those who want to eat clean, watch their weight, and manage diabetes, blood pressure and cholesterol. And now with Eat Fit Acadiana, you’ll start seeing the Eat Fit seal on menus at your favorite local restaurants and on shelves in your local stores. Download the Eat Fit smartphone app to find Eat Fit restaurants near you, along with the full nutrition facts of Eat Fit dishes, plus shopping guides, recipes and more. Visit EatFitAcadiana.com and follow @EatFitAcadiana on Instagram and Facebook to see what Eat Fit is all about. If you have a restaurant and would like to become an Eat Fit Acadiana partner, contact Yvette Quantz, RDN, CSSD, LDN, Eat Fit Acadiana Operations & Marketing Dietitian at 337739-3539 or firstname.lastname@example.org.
EAT FIT ACADIANA GOES GEK Welcome to the first behind the scenes look of what it takes to make a restaurant “Eat Fit” in Acadiana. Good Eats Kitchen was one of our first new partners in Acadiana, and from the very first conversation, they’ve been 100% on board. Passionate about good food and eager to share the message in our community, Boyer, Trey and Jacob are fully committed to all things Eat Fit. In just a short time of working with them, it’s clear that the work they do is so much more than just selling grab & go meals. These guys are dedicated to serving food is not only good for you, but also taste delicious. They have a firm stance on where their food comes from, and what ingredients they use and will not use. They are committed to creating healthful meals that are not only full of flavor but also guaranteed to make their Instagram feed nothing short of beautiful food art. Many of Good Eats Kitchen’s dishes fit into Eat Fit as-is, thanks to GEK’s emphasis on lean proteins, whole grains, ample produce and fresh herbs and spices. A few dishes don’t fit Eat Fit – yet – like a few of their dishes with gluten-free pasta, for example. But according to Trey Dykes, Brand and Marketing Director at GEK “We’re working on it. It’s a GEK Team goal to one day have an entire menu and cooler dedicated to Eat Fit prepared meals.” Look for the Ochsner Eat Fit seal of approval on dozens of items at Good Eats Kitchen, from their Turkey Meatballs and Zoodles to Chicken Curry to their famous Bison Chili, just to name a few. Eat Fit Acadiana items meet the criteria designated by Ochsner Health System, supported by the Blue Cross and Blue Shield of Louisiana Foundation and Lafayette General Health. Interested in learning more or want to partner with Eat Fit Acadiana? Visit EatFitAcadiana.com or contact Yvette Quantz, RD at EatFitAcadiana@gmail.com or 337-739-3539
The basic criteria for a meal to be certified as Eat Fit include: ▷▷ No white carbohydrates ▷▷ Low in animal fat ▷▷ Low in added sugar ▷▷ Low in sodium ▷▷ 600 calories or less for an entree + sides ▷▷ Balanced with protein, fiber, and fat Want More Info? Yvette Quantz, RDN, CSSD, LDN Eat Fit Acadiana Operations and Marketing Dietitian 143 Ridgeway Drive, Suite 216 Lafayette, LA 70503 337.739.3539 EatFitAcadiana@gmail.com
ULTIMATE BEFORE & AFTER
YOGA SNACKS Raichel Jenkins THE PRE-YOGA “SWEET GRAIN PICK-ME-UP”
his amazingly simple recipe will shock your sweet tooth into taking a back seat for the remainder of the day, post workout and beyond. Combining soft grain texture with the natural sweetness of ripe blackberries and honey, this is the perfect marriage of wholesome taste. Not only will this fill you up for your workout, but also let you feel like you are eating a dessert. Spoil yourself; even while tricking your taste buds into clean eating.
1/4 cup quinoa (white, red or black) 2 tbsp. honey Sliced almonds (about a handful) Blackberries (5-8 per serving) Dash of cinnamon
Bring water to boil and add quinoa (a teaspoon of olive oil will keep the grains from sticking to the sides of the pan but is not essential.)
Drain the quinoa and stir in honey. Garnish with almond slices, cinnamon and a generous handful of blackberries
THE PERFECT PRE-WORKOUT SNACK Filled with the flavonoid Quercetin, quinoa is the perfect pre-yoga food as it reduces inflammation. According to authority-nutrition, quinoa has more Quercetin than traditionally high-Quercetin foods like cranberries. Less inflammation equals better flexibility, which is something any frequent yoga student can attest is important to getting the most out of your class. Likewise, blackberries have the highest level of antioxidants of any of the dark berries. This will help your body rid itself of toxins in tandem with your class. Almonds contribute to the immune system’s defenses as well as aiding in bone density, creating to a healthier, purer you. Cinnamon follows quinoa in anti-inflammatory properties and honey mirrors blackberries with high levels of toxin-ridding antioxidants.
THE AFTER-YOGA “NAMASTE SMOOTHIE”
THE ESSENTIAL POST-WORKOUT BLEND
After a renewing session of yoga what better way to bring a sense of peace to the rest of your day then this detox smoothie? In less than a minute you will have a full meal of fruits and vegetables that will leave you feeling refreshed and full until your next meal. Skip out on calories, not taste. Show yourself a little love with this naturally sweet concoction.
After such a restoring session to your mind and body, give the same sense of peace to your digestive system. Beets will soothe your immune system with betalin pigments that fortify the liver and purify blood. Another food containing flavonoids that fight inflammation, this is the smoothie you need after a long session of pushing your body’s flexibility to the limit. Rich nitrates, which turn into nitric oxide, will decrease the impact of a high intensity workout on your body and pack your system full of fiber. While you’re caring for you liver and blood with beets don’t forget your heart, which is under stress during any workout. Cashews have the most heart strengthening properties of any nut and can aid blood vessel regeneration.
1 can of beets Crushed ice ½ cup cashew milk 1 banana 8 oz. crushed pineapple Crushed mint (for garnish if desired)
Add the beets, crushed pineapple and cashew milk first to make a pulpy mixture. Beat until smooth and add crushed ice slowly. Once the mixture begins to look more like a smoothie add in the sliced banana. Garnish with mint or add a few leaves into the blender and enjoy.
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Cook Book Ground Turkey & Quinoa Stuffed Bell Peppers I absolutely love to prepare nutrient dense, flavor packed dishes that are great for any time of the day. These Ground Turkey & Quinoa Stuffed Bell Peppers are a crowd favorite. I make them for my own meal prep regularly and also for my Meal Prep clients! They are loaded with a variety of healthy ingredients including ground turkey, quinoa, spinach, and black beans that are sure to make your taste buds and stomach happy. I believe we should fuel ourselves with foods that are nourishing to our bodies and that will also make us feel great in the process. My Bell Peppers are nutritious meal that will supply you with the energy to take on your day. Cheers to delicious food that keeps you feeling great!
Ingredients: 1/2 Cup Organic Quinoa (cooked according to package instructions) 1 Tbsp Organic Extra Virgin Olive Oil 1 Lb Organic Lean Ground Turkey 4 Green Bell Peppers 1/2 Cup Onion, diced 1 Tbsp Garlic, minced 15oz Canned Organic Black Beans, drained and rinsed 15oz Canned Organic Garbanzo Beans, drained and rinsed 2 Cups Fresh Spinach, chopped 1 Tbsp Sea Salt 1 Tbsp Black Pepper, ground 1 Tbsp Cumin 1 Tbsp Paprika 1 Tbsp Oregano, dried 1 Tsp Garlic Powder
Recipe: (Makes 4 Peppers) Begin by gutting your bell peppers; carefully cut around the stem to create a â€œcupâ€? with the pepper and remove the seeds and pith. Boil water in a large pot over medium/high heat, add peppers, and cook about 10-15 minutes, or until your peppers change color to a muted green as opposed to the raw bright green color. Once cooked, remove from water and set aside in a baking dish. In a separate cooking pan, heat olive oil, add onions, and cook 5-8 minutes on medium heat until transparent. Add garlic and cook another 2-3 minutes. Next add Ground Turkey and cook until all meat is browned, stirring often. Add cooked quinoa, black beans, garbanzo beans, spinach, and all seasonings; stir well to combine and cook another 5-8 minutes, covered and stirring frequently as to prevent sticking. Remove mixture from stove and set aside with the bell peppers. With a spoon, stuff bell peppers with the turkey and quinoa mixture until full and line up in your baking dish. Bake at 350F for 15-20 minutes, remove from oven, and enjoy! Great for meal prep and reheating.
Cailyn Duval pumpandcrunch.com | @pumpandcrunch
louisiana mountain bike trails Chris Baker I get asked about recommendations on other trail systems near our area all the time. A lot of people are being introduced to the sport now that we have our own single-track trails, and after riding here for a while, they want to branch out and see what else is out there. Louisiana definitely offers plenty of great off-road biking options. I wrote about several of them in past articles, and so I’d like to spotlight three more all within a few hour’s drive.
CHICOT STATE PARK VILLE PLATTE, LA Not far to the north is Chicot State park. The trails here are mostly multi-use, and it’s usually described as a fun and relaxing ride. The actual trail itself doesn’t present too many technical challenges. In fact, the challenge in this trail comes from the length. It’s a 20-mile loop around Lake Chicot, so it’s sure to test your endurance.
The scenery along the trail defines Louisiana mountain bike riding. Cycling over a wooden bridge through a flooded cypress forest, and then battling uphill through the pine trees is something you just won’t experience on many trail systems. There’s plenty to do while at the Park as well, including the Louisiana State Arboretum, or you can stay overnight at one of the cabins along the lake. A word of warning, though. You may want to hit this trail later in the day after the early-morning riders have already cleared out the banana spiders.
KINCAID LAKESHORE ALEXANDRIA, LA Another trail system surrounding a lake, this 9-mile loop is located west of Alexandria surrounding the Kincaid Reservoir and is part of the Kisatchie National Forest. This trail is also considered beginner-friendly, with a few twists and technical sections. The most challenging part of the trail is the long climbs, some of which can be downright brutal.
But after every climb, there’s an equally long, incredibly fun downhill decent that makes that uphill battle all worth it. The scenery here is also great, with towering pine, oak, and magnolia trees all around. The trail system is extremely well-maintained, and the Park also features camp grounds, making this trail another great option for a destination mountain bike trip.
THE BEAST ST. FRANCISVILLE, LA If you couldn’t tell by the name, The Beast is widely considered to be the hardest, most technical trail system in the state. But if you can handle the challenge, you’re rewarded with one of the most fun and exhilarating rides of your life. This 6 mile trail system has everything an experienced rider could ask for; climbs, drops, fast breaks, and very technical spots. But don’t let the extreme nature of the trail deter you from ever checking it out. After all, the course is designed to help you improve your riding skills. The designer, Lynn Gray, says “the Beast was meant to bring real mountain biking technical challenges to unskilled riders.” If you’re unsure of a certain section, just get off your bike and walk past it until you’re confident enough to try. Study the section, and then give it a go. Pretty soon, you’ll be mastering technical skills you really can’t acquire anywhere else in Louisiana.
MARCH Race Date
3/16/2018 3/17/2018 3/17/2018
Three Days of Syllamo Stage Race Lake Martin 100 Heels Up Half
50M, 50K, 20K trail run 100M, 50M, 27M trail run 13.1M run/relay
Mountain View Alexander City Shreveport
AR AL LA
Shamrock Shuffle 5K
5K, 1M run 10M mud run
5K novelty run
Speed 4 Reed....Irish To See Clearly Tough Mudder New Orleans Winnsboro Rotary Shamrock 5K Color Run Midsouth Runners Half Marathon Music City Trail Ultra
Olive Branch Pegram
Pistol Ultra Run
3/17/2018 3/17/2018 3/17/2018 3/18/2018 3/18/2018 3/18/2018 3/23/2018 3/24/2018 3/24/2018 3/24/2018
Raccoon Mountain Marathon Special Kids Race St. Patrick's Day Music City Half 1 Shamrockin' Run - New Orleans Tough Mudder New Orleans Altis Marathon Ragnar Tennessee Selma to Montgomery 51 Mile Relay Tuscaloosa Half Marathon Dam Mountain Trail 10K BackRoads & Bayous Cross Country Trail Run Chicot Challenge Providence Corporate Cup 5K
13.1M, 5K run 50K, 25K, 12K trail run 100M, 100K, 50M, 10M, 1M run | 50K run/relay | kids run 26.2M, 13.1M run/relay 15K, 5K, 1M run 3.1M, 10K, 5K run 8K run 10M mud run 26.2M, 13.1M trail run 200M relay 51M relay 13.1M, 5K run 10K trail run
Chattanooga Murfreesboro Nashville New Orleans Avondale Houston Chattanooga Selma Tuscaloosa Hot Springs
TN TN TN LA LA MS TN AL AL AR
Ville Platte Baton Rouge
13.1M, 6.5M run 10K, 5K run 5K run 13.1M, 5K run 50K, 25K trail run | 30M relay 10.2M, 6.5M trail run 6.6M, 5K, 1M run 13.1M, 5K run 5K novelty run 5K, 1K run | kids run 5K run 5M run | kids run 5K run sprint duathlon | 5K, 1M run 10K run
Grand Isle Calhoun Natchez Greenwood Durant Chattanooga Baton Rouge New Orleans Houma Fayetteville Newark Anniston Clinton Fayetteville New Orleans
LA LA MS MS MS TN LA LA LA AR AR AL AR AR LA
3/24/2018 3/24/2018 3/24/2018 3/24/2018 3/24/2018 3/24/2018 3/24/2018 3/24/2018 3/24/2018 3/25/2018 3/25/2018 3/25/2018 3/30/2018 3/30/2018 3/31/2018 3/31/2018 3/31/2018 3/31/2018
Q50 Races Sunset Gulf Half Marathon Run To The Cross
Nerdy Wolf 5K Viking Half Marathon Wyatt V. Courage Run Rock/Creek River Gorge Trail Race Anna's Grace Quarter Marathon Best Damn Race New Orleans Paint The Town Cow Paddy Run Timberwolves-PECO 5K ARC Anniston Canyon Climb 5-Miler Hunger Run 5K Iron Pig Festival Duathlon Crescent City Classic
10M, 3M trail run | kids run 100M relay
APRIL AND BEYOND Race Date 4/7/2018 4/21/2018
Race Name Sir Speedy 5K Community Connect 5K Get Your Rear in Gear - Baton Rouge New Roads Pecan Classic
Running of the Bears 5K Zydeco Triathlon
Beast For A Day
Louisiana Triathlon Girls on the Run 5K - Acadiana
Q50 Cinco de Mayo
Fat Boy Race
4M, 1M run 3.5M run | 3.5M obstacle run 5K run triathlon 12H, 6H, 3H, 5.6M run sprint triathlon 5K run 4M trail run | kids run 3M run
Greek Festival Run
5K, 1M run
Q50 Races Run To The Hills
7/22/2018 7/25/2018 7/28/2018
New Orleans New Orleans New Orleans
LA LA LA
Wild Thing Kids Triathlon NOTC Summer Series Race Power Mile Road Race Miles Perret Cancer Services Triathlon Q50 Races 5Kanine Trail Race Big Pete's 8K
10M, 5M run sprint triathlon/duathlon | 2M run youth triathlon 2M run 1M run | kids run
Children of the Cane
Sugarman Triathlon Tour des Atakapas - Festivals Acadiens et Creoles Run Ochsner Ironman 70.3 New Orleans
5K, 1.5M trail run 8K Run 100M, 100K, 50K run sprint triathlon
7M, 5M, 3M run
13.1M, 5K run | kids run
5K novelty run
half triathlon 10K Run 26.2M, 13.1M, 5K run | kids run 13.1M, 5K run 10K, 5K obstacle run
New Roads Lafayette
5K, 1M run
10/13/2018 10/21/2018 10/27/2018
Great Inflatable Race - New Orleans River Roux Triathlon Cajun Cup 10K
Cotton Land Marathon
Big Easy Running Festival
Terrain Race - New Orleans
Camellia Crossing - Acadiana's Gleaux 5K Santa's Hot Chocolate Dash
Cajun Country Run
Al Comeaux 10 Miler
Race Type 5K, 1M run 5K run
New Iberia Lafayette
ST LA LA
5K run | kids run
New Roads Lafayette
13.1M run | 10K, 5K trail run 10M Run
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