Inspiration

"Life is not merely to be alive, but to be well".  
~Marcus Valerius Martial

Dreaming of the stairmaster

Last night I had a dream that Kris from Innovative took me to a big field for our workout and in the middle was a stairmaster. He set me up and then did some running around the track himself, checking on me as he passed each time. We ended up having a huge fight because every time his back was turned, I turned the speed WAY up (pretty much the opposite of real life...can't say I've never sneakily turned the speed down on equipment when a trainers back is turned ha) and he wanted it to stay slow. I ended up running out and tripping him when he ran by I was so mad...hmmmmmm.

Food for Thought - Good & Bad food combos from Sam

10 Power Food Combos

by Divya Gugnani

Research shows certain foods suddenly become healthier when eaten in combination. From spinach and beets to red wine and apples, here are 10 pairings that boost each other’s benefits.

Why does orange juice taste so good with oatmeal? And what is it about olive oil that enhances the flavor of tomatoes? The answers to these questions, it turns out, are buried deep within our instincts. New evidence suggests that certain foods that taste great together also interact with one another in nutritionally positive ways. In other words, two particular foods consumed in combination can actually deliver more benefits than either one would on its own. Epidemiologist David R. Jacobs refers to this phenomenon as “food synergy.” He believes that it might explain why we are inherently crave certain foods together, as well as how they join forces to protect and nourish our bodies. Here are 10 food combos that maximize absorption of the good elements while keeping the bad ones out of your system.

1. Spinach & Beets
Popeye has been selling us on the power of spinach for 80 years, but he should skip the canned variety and, if he really wants to do himself some good, throw in some beets. According to dietitian Joanne Larsen, dark green, leafy vegetables like spinach and kale are best eaten in combination with another veggie high in Vitamin C like beets, because “iron absorption in your intestines is improved by Vitamin C.” Tomatoes and bell peppers are also great sources of the immuno-boosting vitamin, for those who don’t like having pink-stained hands. Try serving Roasted Beet Salad over a bed of baby spinach.

2. Tomatoes & Olive Oil

Greeks consume more of these two ingredients per capita than anyone else, and they have higher life expectancies than Americans. Tomatoes are rich in an antioxidant called lycopene, which has been proven to reduce the risk of cardiovascular disease and certain cancers. But lycopene is also fat-soluble, which means combining it with a healthy, monounsaturated fat like olive oil helps boost absorption even more. Technique: Sautéed tomatoes, olive oil, salt, and pepper make a great fresh pasta sauce; but you can also whip up a quick Caprese salad by adding some mozzarella and basil to sliced tomatoes drizzled with olive oil.

3. Beef & Carrots

When you’re in the mood for a hearty meal, try this mix that will boost your immune function. The Vitamin A in the carrots is best absorbed when bound to a protein. Plus, the beef delivers an extra dose of zinc, which protects against weakening of the immune system.

4. Green Tea & Lemon 

tea is a true liquid miracle worker—it’s packed with antioxidants, revs up metabolism, and keeps you hydrated. When drunk with lemon, its benefits become turbocharged—your body absorbs 13 times as many more antioxidants than when consumed on its own.

5. Garlic & Fish
These two flavors were made for each other, and when combined, the cholesterol-reducing fish oils and heart-healthy garlic can act as an anti-inflammatory agent.

6. Red Meats & Rosemary

While red meats shouldn’t generally be seen as health foods, we’re all going to order the steak once in a while. But you can mitigate the damage in a way that only adds to the taste. The antioxidants rosmarinic acid and carnosic acid, both found in rosemary, can soak up and neutralize the meat’s free radicals, which are one of the key causes of signs of aging. Try the Italian favorite Ragu d’Ugnello for a meal that lets you indulge your carnivorous impulses without causing wrinkles.

7. Orange Juice & Oatmeal

This is the real breakfast of champions. The combination of these morning basics has actually been shown to prevent heart attacks and clean arteries twice as effectively as ingesting either one on its own. The organic compounds known as phenols (found in both) stabilize cholesterol levels when consumed together. Tip: Instant oatmeal is often processed with added sugars, salt, and colorings, so go for old-fashioned rolled oats. 

8. Apples & Red Wine

With all the recent studies proclaiming the health benefits of red wine, you might be tempted to swap your apple a day for a glass of Pinot—now you have an excuse to enjoy both. Apples contain an anti-inflammatory flavonoid called quercetin, while red wine contains the flavonoid catechin. Together, they work to prevent blood clots and improve cardiovascular functioning. 

9. Blueberries & Grapes

Both of these antioxidant-packed fruits are great for on-the-go snacking or for adding to yogurt. But it’s also been proven that fruits mixed together actually have a greater antioxidant response than one fruit eaten on its own. Trick: Buy blueberries and grapes when they’re in season, freeze them in a single layer on a baking sheet, then store them in bags for year-round use. 

10. Nuts & Seeds & Dried Fruit

Trail mix, anyone? Nutritionist Lauren Talbot says that nuts and seeds are high in protein and contain little water (as do dried fruits), and that eating these dense foods together makes for easier digestion. Toss together some Crunchy Trail Mix for a nutritious snack.

But every coin has a flip side. 
You should also know about the retroactive combinations that can cause health problems. Here are five common combos to avoid.

1. Coffee & Eggs
This deadly combination is found at every diner in America, and yet the potent polyphenols found in coffee actually reduce iron absorption from the eggs and decrease calcium in your bones. Tip: If you can’t get through the morning without a caffeine fix, try switching to chai tea, which contains caffeine but has spices that can improve circulation and mental clarity.

2. Milk & Anything
Since milk is a complete food, it requires digestion in its most concentrated form—by itself. Trick: If you’re craving a glass of milk, drink it with a spoonful of honey since the two can take on antimicrobial properties when consumed together.

3. Meat & Potatoes
Although this classic union makes for a hearty meal, starches are digested in the small intestine while proteins are digested in the stomach, so eating these together can result in digestive problems and a slowed metabolism. Technique: Instead of potatoes, try Creamy Mashed Cauliflower as a healthy alternative.

4. Fruit & Anything
Fruits are great sources of vitamins and antioxidants, but they also contain acids that cause them to ferment in the stomach and slow the digestion of other foods. Tip: Beans aren’t the only “magical” fruit—eat fruits by themselves on an empty stomach to avoid digestion problems and potential gas.

5. Non-Starchy Greens & Dairy
Creamed spinach makes for a filling side. Unfortunately, studies show that the chemicals in non-starchy veggies (spinach, kale, broccoli, etc.) can block the absorption of calcium from the dairy. Instead, try pairing them with lean proteins like fish or chicken. 

Divya Gugnani is the CEO and founder of BehindtheBurner.com, an emerging culinary media brand that creates expert-based content about food, wine, mixology, and nutrition.

Fitness - being tardy

I tend to be a BIT late for my Innovative sessions (well, for most things really). They have tried several different approaches to get me there on time but this week in particular they may have actually gotten through. Meyrick gave me a little speech about how every time I get us started 10 min late I am missing 1/6 of our workout which makes it less effective and makes his job more difficult (guilt tripping - effective). Then the next workout Kris gave me the "I'm disappointed in you" look (knowing someone is disappointed in me - effective) AND he called me tardy. Now, I personally think that "tardy" is one of the ugliest words in the english language (next to "kitty", "moist", and "phlegm") so to be called that was especially upsetting. Late, delayed, hung up, belated, overdue, unpunctual...none of these would have had the same impact as tardy did since I hope to never hear the word again - ever.
Congrats to Innovative who combined every highly effective tool into one week and may have actually managed to cure my 30 year lack of punctuality issue?

Food for Thought

I accidentally ate a cupcake.
Last night my dear friends Tyla and Kevin Emde threw me a "Flirty 30" birthday party! So many people that I love showed up with their party pants on and we had a great time. I am so very lucky to have so many amazing people in my life xo.
The Emde's had an awesome spread of healthy food and I was so appreciative to not see the typical party staples of piles of chips and treats. The only exception was birthday cupcakes and I was shocked that I had no desire to eat one! I wasn't jealous of others munching away on sprinkle covered sugar bombs and truthfully almost shed a little tear at my unexpected indifference. After the party I curled up on their pull out couch really proud of what I had consumed.
4am rolled along and I woke up to get a cup of water. Here's as close as I can remember of the events that followed and what went on in my half asleep mind....
I'm thirsty
*heads to kitchen, tripping on 3 year old Ben's very extensive train set en-route*
ouch
*pours water and notices out the corner of eye a plate of sprinkly cupcakes*
mmmmmm cupcakes! I'm starving!
*takes big bite of delicious lemon cupcake while admiring the amazing full moon out the window*
Oh my gosh!! Oh no! I just ate a cupcake!!??
*wakes up more fully*
Oh man - sprinkles get me again!!

It's my birthday!

I'm officially 30 today (*throws up her mouth a little*).
Yesterday a few short hours before I transitioned into the next decade, I became aware of a new wrinkle...a cleavage wrinkle - no lie. The worst part is that as I was checking out (and showing others) my newly discovered wrinkle, I discovered that if I move a certain way, the cleavage wrinkle travels all the way up and intersects a neck wrinkle. It's like my skin knows that my 20s are over and it's time to fold.

In all seriousness though - 30 is going to be rad. I'm looking forward to spending my 30s as my healthiest and happiest years! (well - and my 40s, 50s, 60s, 70s.....by my 80s I still plan to be happy but I will certainly be eating more than my share of chocolate and pizza! ha)

Food for Thought

Let's talk about my grocery shopping inclusions these days...
Here's an example of this weekends trip to Whole Foods:
Veggies & Fruits (lots): peppers, onions, a variety of sprouted green things, mushrooms, cauliflower, broccoli, carrots, greens, green onions, mango (I almost accidentally bought a $12 mango - no lie....some kind of special Aussie Mango), cucumber, apples (Fujis yum), weird small oranges, tomatoes, avocado (normally I would say yuck but I'm trying), lemons, pear shaped mini yellow tomatoes (couldn't resist - they were too weird), bananas, celery, acorn squash, lemons, basil (which i could eat with everything)
Protien: wild salmon, turkey breast, raw almonds, eggs, canned albacore tuna, Vega protein powder
Grains: red quinoa, black quinoa, oats, steel cut oats, amaranth
Random: Kombucha (yep), dehydrated soy nuts, Lara bars (not for all the time but they are just mushed up nuts, seeds and dates so not too bad), Nori rolls (flat seaweed), hemp heart sugar free granola, Agave nectar (really sweet concentrated nectar from the agave plant which also gives us tequilla...it is a good sugar alternate if needed)

Things I walked past but wanted to buy: chocolate, pasta, juice, energy drinks  :)

Food for Thought

I think I have spent enough time smelling Cobbs Bread cinnamon buns that I'm sure the particles I've inhaled have equalled to at least one bun.

Fitness - the change room

Over the course of the last month, support has been completely amazing. Friends, family (and sometimes strangers) have been offering daily encouragement which has me working harder and harder. Awesome. I have to say, however, that my greatest source of encouragement so far has come from the change room at Innovative Fitness...I honestly can't believe how much effort complete strangers in the locker room have put in to letting me know that they believe I am going to achieve great things. Nearly every time I'm there I meet someone new and have had everything from advice to words of praise to spirit lifting encouragement...it's actually kind of amazing. I have never hugged so many random (and usually sweaty) people at our first meeting!

Fitness - Innovative

I have now been working with Innovative Fitness a few days a week for enough time to know this a great fit for me. I am really enjoying the team and the philosophy and I'm feeling more comfortable every workout. This Monday Meyrick co-trained me with a new team addition - I'm calling him Juan Carlos because it really does fit (or Luongo since he looks just like the beloved goalie) and it went well. Juan Carlos did this crazy pec stretch that I would seriously pay large amounts of money to do again.
Friday with Kris was also good - I was late for the second week in a row and I got the "I'm disappointed in you" look (soooo effective) as well as extra cardio punishment. I am going to be early next week :)
Kris got me to do a bit of running on the treadmill and I did 2 - 1 minute runs...this might not seem a big deal, but let's review that only a few weeks ago I cried after running 45 seconds.
Kris suggested that I could be aiming for 1000 calorie workouts (at the moment my super fancy heart rate monitor says I'm around 750) which I think is a good aim. If I did a little extra cardio each session I could get there easily - I'm on it!

Rehabilitation - Impulse Chiropractic

Last week my left shoulder had a bit of an unfortunate mishap and my AC joint (if you follow your collar bone out toward your shoulder until you get to a pointy joint - it's this one) was causing me a lot of pain. I don't usually have many aches and pains, but with quite a lot of work and an ever increasing work out routine, I will not be surprised when things like this pop up.  I saw Chiropractor Aaron after a few nights of it effecting my sleep and not being able to reach anything above shoulder height and he sorted it out. The first treatment hurt so much I could have bit him and really I only saw a little improvement after a day or two. The second treatment, however, helped immediately and I made it through my next workout pain free. This is often the way of rehab and exactly why I always encourage people to do a few treatments and give a little time before assuming treatment isn't working. I am bruised up but feeling 85% better (and hoping to clear out the rest with continued work with Aaron this week).

Food for Thought

I met with Sam this week for an update and a little more info. I would give myself a 6/10 for effort so far in the nutrition department - not failing but certainly not doing my best. Diet is such a difficult thing to change with habits, cost, and addiction (anyone who says sugar is not a highly addictive drug is a crazy person). She offered some encouragement and tips (I will update my nutrition details soon) and bought me an undeserved gift - a bottle of Chlorella (I know this is what every girl hopes for as a gift? Valentines Day is right around the corner boys). Chlorella is a single celled freshwater microscopic algae and apparently is an amazing superfood. It  contains high amounts of protein, essential fatty acids, a plethora of vitamins (including the elusive B12), minerals and enzymes. It possesses 19 amino acids, including all 10 of the essential ones (those that must be obtained by diet - the body cannot manufacture them), which makes it a complete protein. This is such a complete food that NASA has considered it for astronauts for space travel since human life can be sustained for an extended period consuming nothing but Chlorella! You get the point - it's good.
Sam also leant me  a book - The Thrive Diet by Brendan Brazier (not as a guide to follow but more as an interesting resource to learn from an amazing athlete who has a lot to teach about food).
I have decide to turn my 6 into a 10 (or at least 9 haha)

Fitness - Robyn's bum knee

The only other fitness I got in yesterday (other than a long day of massage which is pretty tiring but I wouldn't exactly describe it as cardio) was a very fast walk from the coffee shop where I was meeting Robyn to the clinic. Robyn headed to the drycleaners en route to Moveo so I rushed there solo and arrived panting. Robyn, no joke, arrived approximately 10 seconds later with a big smile and no sign whatsoever of effort from the walk....AND she has had about 100 surgeries on her knee which still works pretty darn poorly. She barely took longer than I did with a bum knee and a whole errand done en route!!
Official goal: be able to beat Robyn from the coffee shop to Moveo
(one side note: Robyn did have a cookie and coffee pre walk to Moveo which I think gave her the necessary energy to kick my butt since I am having neither of those two delicious things at the moment - sneaky advantage)

Fitness - birds

Yesterday I got a little unexpected exercise in while I was chased around the underground parking by an angry bird.