Tuesday, June 25, 2013

Trail running 10 miles

Did a little over 5 miles up and back on Keystone Gulch Road toward Outback and up Foxtrot ski run. A little more than 1500 feet of elevation up and down. Training for Elbrus Race 2013.

Saturday, June 22, 2013

Fruit and Protein Shake Mix

I've been keeping my Training Load (from in the red zone for most of the last few weeks. That allows me to eat a few more carbs for recovery and healing. One way to get a few more carbs in is to add berries to your protein shakes. I usually have 2-4 protein shakes a day depending on my own nutrition needs. For one or two of them I use a more complete nutrition mix like FullStrength [HERE] from Shawn Phillips (formerly of EAS and Muscle Media). For the others I use a plain protein supplement like from BSN.

Here I have a FullStrength and some seasonal berries in the Ninja blender ready to become my meal.

Wednesday, June 19, 2013

100 calories of craisins

Another demonstration of what 100 calories of nutrient dense food looks like. Dried fruit has had the water removed so is mostly concentrated carbs with a lot of sugar. Keep in mind that it can be a part of a healthy diet if you plan accordingly.

Tuesday, June 18, 2013

100 calories of Walnuts

Walnuts are often cited as an excellent source of protein and essential fatty acids in a handy to carry and easy to eat form. Many of these sources also point out that walnuts are extremely calorie dense. That translates to "a lot of calories in a small pile".

In regards to that, here's a photo of 100 calories of walnuts. 15 grams of walnuts is about 100 calories. This is 15 grams of walnuts. This is 100 calories. Enjoy ...

On the flip side, this is just about perfect to dice into a salad, or stir into rolled oats. Spread it out and make it take up more space and add flavor to something else.

Saturday, June 15, 2013

Lemonade the old-fashioned way

A long time ago we got a citrus press and used it to make orange juice out of those baby "clementines" oranges. My youngest daughter got a total kick out of it, and it's been our little daddy-daughter activity ever since.

While I was working in Utah my wife grabbed a bag of lemons as a surprise for us to make lemonade while she was in Ohio for "Skate for Hope", a breast cancer charity ice skating event in which she's a figure skater. I was happy, since it's our little thing to do while mom is gone, but I remembered we'd taken the citrus press to Utah and left it there.

I went to Target in Silverthorne and got a new one, actually a lot better than the old one, with a much beefier frame. Tonight I halved 7 lemons and let her squeeze them. She was able to really crank now that she's 6 and a good rock climber and gymnast, so she's really strong.

I poured some into a cup and she gulped it down, loving it fresh off the lemon. The boys however found it to be a bit strong. I mixed in a quart of water, and it was still too strong, so then I added in 1/3 cup of sugar. Not the best, but a lot less sugar than in the bottled lemonade. I tried some and it was still good and tart and acid tasting.

Like sneaking the carrot into the smoothie one night, the sugar is one of those things that you can reduce slowly till you don't add any at all, hopefully without anyone the wiser.

Do you have a favorite special do-it-yourself food you love to make with your children or family? Do you trick your kids into healthier meals slowly and gently? Let me know.

Thursday, June 13, 2013

Scrambled Eggs, Salmon, Black Bean Tortilla

I did a 10 mile bike ride this afternoon, then went to spend a little time in the nearly hot tub. After I started up dinner for the kids, and digging around in the fridge found some leftover salmon and black beans. Just enough to stuff into a tortilla with scrambled eggs, salsa, and shredded cheese.

I folded the tortilla and let it sit in the George Foreman for a few minutes, then had a great healthy dinner. Very filling. What's your favorite quick meal that evolved from a container of leftovers?

Wednesday, June 12, 2013

Leftover Fruit Smoothie

We were going to have company over, so we had a lot of fruit that we were going to use for a large fruit salad. Something came up so we ended up with a lot of fruit. While we all love to eat fruit, it's a lot more efficient to drink it.

I sliced the stems off a half dozen strawberries, tossed in a pint of raspberries, pitted two peaches and a nectarine after cutting off some bruises, and put in 48 oz of water in the Ninja Blender

To thicken it, add body, some color, and a bit of protein, I added a scoop of vanilla protein. You could add milk or soymilk if you like. I pushed the high power button and let it run for a minute. I drank some and loved it. Best of all the kids loved it and asked for seconds.

Tuesday, June 11, 2013

Skyrunning for Non-runners

Yesterday I ran up Quandary. Well, run is what some of us call it. I have a few runner friends who were suddenly shocked to realize that those of us who "run" 14'ers and other steep stuff don't actually maintain a 7:15 pace all the way up. In fact some of the fastest "normal" people who do it have a pace nearly three times slower than that. We're going about a 20:00 mile. So about 3.0 MPH.

The conversation ends about then, and they no longer consider me a "runner" whatever that means. That's fine. If they want to get into it more seriously, I invite them to head on up to someplace like Leadville Colorado, at over 10,000' of elevation, find a steep incline treadmill and hop on. Set it to 0% inclination and flip the speed to 8.0 mph, about a 7:30 pace I think. Not all that fast, really, if you actually run. Now, every 3 minutes or so bump the elevation up 2% and let me know when you fall off the back of that thing.

If you're open-minded and want to keep the experiment going, set it at 4.0 mph and 0% and repeat the experiment. How high of an elevation can you go and maintain that speed? Repeat again, this time at 2.0 mph. It's a very different world. Yes, there are a handful of extremely fit people who can run a lot faster at that inclination, but even Kilian Jornet walks on some steep grades.

I did 1:52 from the lower lot. Strava timed it at 1:48 from whatever starting point their segment overlapped my path. That gives me #9 on their list. Not that bad, really. I have done it quite a bit faster in the past, around 1:30 from the little trailhead sign. I was testing my fitness for Elbrus Race 2013. Taking into consideration the nearly mile long combined stretch of slippery snow patches, and that I had just gotten to Summit County the day before, I think it's not that bad.

In fact, for training for Elbrus Race 2013 I think I'm way ahead of where I was this time of year for 2010.

Friday, June 7, 2013

Portion Control the Easy Way

Eating too much? Too little? How do you know? The labels on food tell you all the goodies, and with some third grade math, you can calculate the per-gram (my favorite) or per-ounce cost and benefit of everything you eat.

Just weigh it. First of all, zero your scale. Most scales will set the zero point based on the Tare Weight, or empty weight.

"the weight of an empty vehicle or container" -- Wiki

From here, add your food items one at a time, and if you have trouble calculating the individual items from the whole weight, just reset the zero point on your scale between items.

Studies have shown that even practicing professional nutritionists don't accurately calculate their caloric and macronutrient intake on a daily basis. This way you can say for certainty that you know what you're eating and with good journaling, can determine the effects on your progress.


If you can't measure it, you can't manage it.

Thursday, June 6, 2013

Eating "Normal"

Sometimes if you're injured, or did a really heavy high volume training session you'll need to eat "normal". Be reasonable, of course. You don't want to eat a whole cheesy fries appetizer all by yourself. Eat something healthy yet outside the realm of your normal diet. If your body craves something, maybe it's a good idea to get a little something outside the box, so to speak.

Here I am in Breckenridge Colorado at "Crepes A La Carte" near the Patagonia store. I love this place and eat there a few times a year. For me that's a lot. I'm sharing a Chicken Florentine with my wife, so I get about half. That seems to be a good size serving. I'm healing from torn rib cartilage and intercostal muscles from Carstensz [EBOOK HERE] and I managed to mess up some knee ligaments going back into my 30 miles per week training for an Ultra, perhaps.

What kind of food do you eat when it's time to heal, recuperate, or just cheat for a meal?

Tuesday, June 4, 2013

Simplify your meat eating

Many people think they love meat, but if it were plain, or minimally seasoned they might not even recognize it. They really love the sugar and salt and fat that's in various gravies and dressings and sauces and marinades.

Try eating your meat with simple low to no calorie options. There are many seasoning sprinkles based on vegetable shavings and powders. Mustard is perfect in my own meal plan. Here is simple grilled chicken strips with mustard drizzled on top.

What kind of simple meat options can you make work in your plan to simplify your meat?

Sunday, June 2, 2013

Cantaloupe Protein Smoothie

We had a cantaloupe that was going to go bad soon so I cut it into wedges and tossed it in the Ninja.

When the kids had drunk their fill I outvin a scoop of vanilla protein and it was really good. Experiment with your own favorite ripe fruit. I usually use bananas or various berries.  Now I'm curious about watermelon.

Saturday, June 1, 2013

Polar Heart Rate Monitor Travel Suggestion

If you use a Polar Heart Rate Monitor, or one made by another company that has similar characteristics, here is a good idea to protect it and keep it all together while you travel.

Heart Rate Monitors in Sunglasses Case

The semi-hard sunglasses cases that zip are about the right size for the cloth/fabric strap versions. The older style hard rubber ones would require a larger case, since it won't fold small enough for this case. I roll up the strap so it fits inside the case, then put the rest inside the strap.

Parts exposed so you can see what's in the case

This works great for my RS800CX [CLICK TO BUY
] . I have it all spread out so you can see it. Strap, GPS, Heartrate transmitter, watch, PC USB dongle, and spare batteries. Ready for travel around the world.

If you have any cool tips like this, please post them in the comments below, or share on my Facebook Page [SEVEN SUMMITS BODY ON FB]