Week / Weekend FUN!!

Thursday of last week brought one of my favorite things with it, talking to Kids about Nutrition/Whole Grains/Goal Setting and Triathlon. My friend, and fellow Dietitian for the Altoona area school district asked me to come in and be a "wellness speaker" so I was happy to oblige. It was a very fun day that involved lots of movies, stories and questions from the kids. I had about 300 k-3rd graders in the room. So, when they weren't picking their noses, or poking their neighbors, they were actually pretty good.

They asked plenty of good questions, including things like "what place were you in after the swim was over?" Well kids, not sure. I think I made up a number, like 346th. You have to love them for their little wheels turning and all and all, after a big "GOOD LUCK KIM" for my next race, I was beaming ear to ear. I gave a high five to just about every little hand in that room as they left, and I think my fingers have yet to recover. It was a great day and I was so thankful Danielle asked me to participate.

Of course, having the bike with me is always a crowd pleaser. These guys look like they might actually be learning something :)

Of course, helmet always goes on before we get on the bike! Bike safety is a must my little triathletes in training!

Earlier in the week I was committed to doing the half marathon on Saturday at the "Just a Short Run" in North Park. However, after much thought, I decided that running a 5k would allow me to work on some speed AND not ruin my legs for the next three days so I could get my longer training day in on Saturday/Sunday. It was a good move, and Heidi and I had some decent races for how cold it was (probably 30 degrees!). We were happy it was.. um.. painful, yet over quickly!

A portion of the Ballou Skies Run Team (minus Steve - who, got lost in the crowd somewhere!), was out in full effect. I made my own t-shirt just for the event. It was a great day to go out and race hard. Ty, Kevin and Ryder ran the half marathon relay in a smokin time of 1:40!! Way to go guys!!

Then it was time to long ride with the girls. Did I mention that it was freezing. We decided not to let that stop us, and just dress up like we were going to the Arctic to get out there! It's hard to go back inside once you've been outside, so there was no turning back. We had somewhere between 3.0 - 4.0 hours planned, but I wasn't sure how my legs would fare. Luckily, they still had some juice and I was able make it most of the way. We had fun as always, and tried not to focus on the cold toes / hands / everything.

Heidi Rocked the "Purple Ski Socks Made Into Toe Covers" Look!

Jocelyn got her picture taken mid-sentence, which she might not be happy about.. whoops!

I took my own self portrait as usual and I don't understand why my mouth is ALWAYS open in these shots.. really Kim, what are you doing?!

This person let us know how they feel about Casinos, and clearly, WINNERS do not go to them. Good times, Good times.

Healthy Eating is Tasty Eating - Great Article Excerpt

Healthy eating is tasty eating

Canadians have lost their ability to celebrate flavourful food that nourishes, author says

Toronto-based dietitian and author Liz Pearson thinks Canadians have lost their love for food. It's an ironic statement considering the statistics about how many of us are overweight or obese.

Elite athletes need more calories than the average person, even one who works out regularly, but they still need to follow the same principles, she said before rattling off the most important fundamentals to good nutritional practices.

- Eat foods the way nature provides them.

"You will get more nutrition and health protection from eating a whole apple than you will ever get from eating apple sauce or apple juice," she said. "Always go backwards. Shop the perimeter of the grocery stores. That's where the whole foods are.

"The more processed, the more sugar added, the more all these other things done to it, generally the less healthy it is."

- Eat fat to absorb essential fat-soluble vitamins, but not so much and not the animal kind.

While we need fat to absorb vitamins A, E, D, K and carotenoids, it packs a calorie wallop, having twice as many calories as protein or carbs, so Pearson recommends choosing low-fat foods and making sure the fat you eat is good fat, the stuff you get from fatty fish and extra virgin olive or canola oil. If you eat animal products, which are high in "bad" saturated fats that clog arteries, choose lean varieties like skinless chicken or loin cuts of beef, rather than ground beef. Drink skim milk. Eat fish.

The fats from fatty fish and plants like flax and hemp are loaded with Omega 3s, which our bodies and brains desperately need. Pearson says everyone should eat fatty fish like salmon or mackerel twice a week.

Pearson's favourite vegetable fat is extra-virgin olive oil because it is so high in antioxidants. Research shows that extra-virgin oil is better able to prevent damage to the artery walls that leads to heart disease, compared to third pressing of olive oil.

- Eat carbohydrates for calories and to fuel your brain and muscles. But choose complex carbs like whole grains and fruit and vegetables.

Complex carbs are high in fibre, which we need for digestive health and gut health and for reducing cancer risk of the gastrointestinal tract. Fibre also keeps us full longer. But whole grains also have high nutritional content, she says, adding she doesn't mean only 100-percent whole-grain bread. She also means whole-grain pasta and brown rice or quinoa.

"Eighty per cent of the health-protective parts of grains are in the bran and the germ, the two parts you get rid of when you do refined grains."

Here's another good reason: A study at Penn State University took 50 overweight men and women and put them both on a low-calorie diet. One group got refined grains and the other group got whole grains. Both lost weight, but the group eating

whole grains lost significantly more abdominal fat.

"Abdominal fat is the fuel on the fire of disease," she said, such as cancer, heart disease and diabetes. "You don't want abdominal fat."

- Eat moderate amounts of protein to repair and build muscles.

Pearson says it's a myth that athletes need high-protein diets.

"The reality is, athletes need more calories. Protein needs go up slightly, but most people can easily meet their needs for protein with a healthy diet. They don't need protein bars, and shakes and powder. Too much can harm the kidneys."

Ideally we should have two to three servings of meat or meat alternatives every day. If it's meat or fish, the portion size should be about the size of a deck of cards. If it's beans, the Canada Food Guide recommends a three-quarter cup serving and a quarter cup for nuts.

As for the types of protein, Pearson would really love people to eat more beans. Black beans, kidney beans and soy beans are excellent sources of both carbohydrates and protein and they have amazing health promotion properties, including antioxidants.

"The research on beans is really amazing," she says. "You want to reach that 100-year mark? You want to live a long time? Beans are more consistently linked to long life than any other food.

"Beans are like nutritional powerhouses. They are so loaded with protein, B vitamins, fiber, potassium, magnesium."

Look for cans with low sodium content and rinse well before cooking, she advises, noting that few people are willing to cook beans from scratch. Beano works to deal with the gas issue, she says. It's an enzyme that breaks down the sugars that cause the problem. But people who eat beans regularly don't produce gas. Their bodies adjust, she says.

- Eat your antioxidants and cancer-fighting vegetables with every meal.

Antioxidants protect cells from damage that leads to disease, she says. Berries have the most among fruits. Artichoke hearts have the most among veggies. Cancer-fighting foods have additional compounds that slow down the growth of cancer cells or help prevent them from forming in the first place. Cruciferous vegetables such as broccoli and cabbage are rich in cancer-fighters.

Dark leafy vegetables like spinach are "nutrient powerhouses and disease-fighting superstars. When you eat spinach your body says "Hallelujah."

- Don't forget the chocolate.

Dark chocolate has more antioxidants than green tea or even blueberries. Great for pleasure too.

http://www.vancouversun.com/health/Healthy+eating+tasty+eating/2738650/story.html

Muscle Team Event for Muscular Dystrophy & Girls Ride!

Ty was nice enough to invite Jocelyn and I to the Muscle Team event that raises money for Muscular Dystrophy last Thursday night at Heinz Field. It was a wonderful evening were top professional athletes are paired with an MDA Goodwill Ambassador and an auction is used to raise funds for MD. Ryan is one of the older members and enjoys being an ambassador for the rest of the kids.

Joceyln and I hung with one of the coolest guys at the event, of course, Ryan!

There were many top-notch athletes hanging around, including James Harrison of the Pittsburgh Steelers. He was a great guy and it was nice to see so many athletes stepping up and helping these kids fell good about themselves and really welcome!

I put on the ballon helmet James was wearing around just to see if I could scare anyone into thinking I was one of the players.. I ended up scaring myself! Whoops!

Then I found this hat, and snickered at the thought of me pulling someone over (which had only happened to me hours before for not having my current inspection sticker on my windshield...ooppss!)

Getting my picture taken with the ice sculpture of the Burgh...

Plenty of items were for auction, I enjoyed looking, but didn't really have the $$$ to bid!

Ryan spoke about the amazing camp he attend for kids with MD in the summer and how fun it is for them to be together and not feel at all "different" than anyone else. I need to go up and volunteer this summer. Ryan did a wonderful job.. pretty much brought me to tears!

You can view the video of Ryan Speaking (among other videos from the night) at my ustream account here!

Another young girl with M.D. Sometimes I feel bad about my workouts not going right, or not getting enough sleep/having the time to do everything I want to do in a day. All I had to do was look around and see the joy these kids have despite knowing they do have an illness that will impact them for the rest of their lives. It truly gave me perspective and I was so thankful to even be there to support Ryan, the Ballou Family, represent Ballou Skies and see so much good happen in just one night! These kids spirits were simply exceptional.. they inspired me to want to not be so grouchy sometimes! It was a great night among friends..

Then, on Saturday, it was girl power ride time!!

Jen, Me, Lisa, Heidi and Jocelyn set out for a 3000 yard swim, and then a 3hr 30 minute ride! We are the rainbow, we are the world, we are the children!

Don't ask how I got this picture..

Heidi was shiny happy people!

I was so excited to be out! The weather was gorgeous and it was just an awesome day to be riding my bike!!

We had so much fun, and really took advantage of the first day of spring!! Here's to good friend and great riding!!

Easy / Healthy Make Ahead Dinner - Shrimp & Pasta!

Thank you so much for your comments about St. Croix! I am STILL pumped about the wonderful thoughts from all of you and I appreciate it so much!! Thanks!!

Many of those that know me well, know that one of my tricks is making food on the weekends so that when the week rolls around, I'm not rushing home from a workout at 7pm and attempting to make something that is both good for me, and can be prepared quickly. There are meals like that out there, but you have to be really on your game, and most require some advanced prep (like chopping, washing etc.). However, I've come to love this dish of shrimp in a homemade vodka type sauce with tomatoes, spinach and other great nutritional packed items over pasta. Give it a try some weekend and eat it for at least three days that week!! It's wonderful, even after you heat it up the second or third time. In addition, you can freeze it for later if you don't want to eat it all at once!

First, purchase the peeled, cooked, frozen, de-veined shrimp you see above in the bag. I use the entire 1 lb bag so that I have leftovers.

Then throw the frozen shrimp in a strainer, and run some semi-hot water over them to thaw them slightly. Pat dry with a paper towel and remove the tails.

Chop about half an onion into small diced pieces.

Purchase two cans (14.5oz each) and open.

I used minced garlic in a jar because it's already ready to go!

I also save time by purchasing pre-sliced and washed mushrooms.

When I peel the tails off the shrimp I just put them in a paper towel and then scoop them up to put in the trash!

Add the diced onions and garlic to a skillet on medium heat with about 2 tablespoons of olive oil.

Add the shrimp once the onions are clear or slightly yellow.

Then add the pre-cut mushrooms to the mix and saute until mushrooms are softer (approx. 5 minutes).

Here's where the two cans of diced tomatoes come in! Just dump on top (with all the juice and everything) of the vegetable mixture and stir.

Once mixed together, I know it sounds crazy, but add approximately 2 table spoons of cream cheese (lite preferred) and allow it to get warm and dissolve in the pan. You may have to use a fork to break it up and get it to mix in. It will turn the sauce slightly pink. Simmer for 10 minutes and with about 2 minutes to go, add pre-washed spinach until it wilts slightly.

Lastly, add about a tablespoon of white all purpose flour to thicken the sauce.

Finally, serve over pasta and add desired spices like pepper/Italian seasoning or a little Parmesan cheese to taste. I pair it with a spinach salad (and wine, no surprise there!) for a wonderful meal!

I did put it into a recipe analyzer, and I'll add that tomorrow. I've got to get to the track to do a speed workout! Night everyone!

Im going back to the start... St. Croix or Bust!

Well, I can't believe I did it, but I did it. I'm going back. Shortly after I was told it would be six more weeks before I could swim in my January appointment with Dr. Bradley, I made the call that I wouldn't be going to St. Croix this season.

At the time, it was best to let it go. I had no idea what it would be like to take almost thirteen weeks off from swimming. I had never done such a thing, and although it was crushing, I just couldn't justify spending the money to get there if I wasn't going to be on my game. When I race, I come to play. That's just how I work. I couldn't change that mind set / strategy if I tried. It's part of who I am and I know what it takes to do well. I've been there, done that. So, if I couldn't stand on the starting line feeling confident that I was prepared and ready to race to the best of my ability, then I didn't want to go.

All that time, I was biking, running, lifting and really trying to become the best athlete I could with doing a few swimming drills once or twice a week. Concentrating on just these elements really kicked my biking up a notch (as did riding with a great group of triathletes on the weekends!).

Then it finally happened, I got clearance to swim three weeks ago! Surprisingly enough, although that shoulder was weak, my swimming started to go a bit better than I thought! I wouldn't say I am fast by any means, but I seem to be able to hold my own in the 3500-4000 yard workouts now! Finally!!

I had a decision to make. I really wanted to race early in the season, and although things hadn't been perfect, maybe it was a good time to test myself. Things in my personal life are still far from sane, but emotionally, I'm starting to get more on an even keel. I prayed, and trusted, and looked into my heart to see what I truly felt was right for me. I knew, even if I didn't have the perfect day, it would be really amazing to do my best in a 70.3 and see what happened in a place where I had such a good race two years ago. In addition, a few stars came into alignment and I had the funds to make the trip!!

With that said...

I signed up two days ago..

and I booked a plane ticket...

I'M GOING TO ST. CROIX 70.3 TO RACE MY HINEY OFF ON MAY 2ND!!!!!!!!!!!

As you can see from the video above, I learned a lot about hydration in the heat that race and I have taken those lessons with me and developed a new nutritional strategy over the years. I vowed to NEVER finish like that again (if possible), but I certainly learned how far I could push myself and what my mind was capable of doing in certain cases. I also believe that was divine intervention, and I'm not lying! I don't even remember most of that crawl!

Needless to say, I'm excited. Will I probably be in 100% - no. Am I ready to go and do my best and see what happens... absolutely.

I'll be racing in my new team digs - Ballou Skies - and for a great cause that has spoken to my heart like nothing else I have ever raced for before. I know when I'm out there, I'm going to think of Ryan, who has touched my life in such a big way. He, and his family, make me want to be a better athlete, a better person, and work harder to do things to help him and boys like him.

So wish me luck! No crawling this year!!

Since it got cold...

My life is extremely random. I think you've probably picked up on that by now! So many things have been changing in my life lately, and some things have definitely stayed the same.

Things that have stayed the same are:

- The time spent with my triathlete friends has been so rewarding... We have all been getting to know each other so well and they are truly exceptional people!

- Training has been picking up and I'm tired, and have the heart rate monitor strap chafing line which means I'm probably doing things correctly...

- I'm so happy the weather is finally turning! I actually saw the sun in Pittsburgh last week for about three days strait.

- I can't WAIT to ride my bike outside (again). I did ride one day last week and I ended up walking it down the big hill by my house because of all the salt. Right when I started down I got a sick feeling in my stomach (probably due to the fear of going over the front of the bike) and I decided that I would tackle that hill at some point, just not today.

In addition to starting my own business "Fuel Your Passion," I have been been working hard on other projects as well! In the mean time, I was invited to this great event that Giant Eagle was sponsoring called "The Ireland Fund Dinner." Every year they have it at Heinz Field (home of the Pittsburgh Steelers!), and it's a celebration of all things Irish. The owners of the Steelers, the Rooneys, were there, along with other Pittsburgh stars. I pulled out the fancy dress I had, and had a ball!

I was a big fan of these girls, the Irish dancers in these fancy little dresses.

The band was willing to pose with me and I couldn't help but wonder, did they get asked to play just because they had green and white uniforms.. hummmm....that teenage boy to my left looks a little too happy for his own good... :)

Wearing some Steeler Superbowl Ring BLING!

The dinner was beautiful, the food wasn't bad either!

At the end of the night we were allowed to pick up some party favors, or as I call it "grocery shopping!" With a great sponsor like Giant Eagle, it was a nice treat to take home some goodies to make dinner, as well as, spring foliage! My house smells so good right now! I posed with this guy, luckily, he didn't mind (since he was plastic and all).

Shopping at Heinz Field.... random...

Then on Saturday, the training was on like Donkey Kong. All of the usual suspects were there, and it was trainer time for hopefully, the last time, this season!! Chad, Jen, Jeremy, Jocelyn, Matty Mo and I were on a four hour jaunt.

We were so hot, we fogged up the camera. I was ready to get off about 3 hours, but I pushed through and made it against all of my negative thoughts! I'm convinced the trainer makes you stronger.... much stronger. However, I couldn't be more ready to burn that thing to the ground and head out!!

A more normal picture with Jeremy peaking around the corner!

After a short t-run and a good breakfast, it was swim time. We suited up and headed to the YMCA in Greensburg. Chad devised a 4000 yard workout that was not for the faint of heart. Main set 30 x 100.... not bad for a Saturday afternoon.

The girls, and Chad in the background making sure he's in the picture!!

Afterward, there was a hot tub and some much needed rest and relaxing. It probably wasn't as good as an ice bath, but it was still a lot of fun!

Sunday, I did my nutrition talk at 1:00pm and that went very well! I had a lot of very interested triathletes in the room, and plenty of questions to keep me busy. Hopefully, I'll pick up a few new clients from it. In addition, thank you to everyone for your encouraging comments on starting my new gig! I appreciate it! At 4:30 it was time to change in my car, and attend the Ballou Skies team picture on the top of Mt. Washington!

The members starting from the back left are Troy, Jeremy, Jocelyn, Merett, Ryan (of course!), Joe, Steve, Kevin & Ty (and Ward, who took the pictures)!!

Jocelyn and I showed off the peanut butter beside Ryan! It was a great week / weekend, but my life is very full and I wouldn't have it any other way. Ryan just continues to be one of the coolest, most fun cats I've met yet. I hope to spend a lot more time with him in the future if he thinks I'm worthy. We'll see.

Here's to great friends and being thankful for the small things, and the big things in life that make this crazy journey worthwhile!