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Showing posts from December 1, 2011

Tempeh Egg Roll - tastes like a restaurant???

On Friday evening, Karel, Campy and me were making our 3 1/2 hour drive down south to visit my parents in the Tampa Bay area. I always enjoy talking to Karel about his youth, while growing up in Czech Republic. Karel has lived in the US for a good chunk of his adult life but after meeting Karel in 2006, I suppose I helped "Americanize" him by introducing him to wonderful things like peanut butter. Karel mentioned that his mother just finished baking several batches of holiday cookies. Although his mom always makes gingerbread cookies, these cookies are not your typical sugar-coated "Christmas" cookies. I can't even describe the work that goes into making these cookies as she makes dozens and dozens (for weeks and weeks), all hand made, with a touch of love and holiday traditions. If you can't tell already, we absolutely LOVE this gift of love, all the way from the Czech Republic. Sadly, however, getting mail to and from the Czech Republic is not as easy as

Product review - winter training gear

A lot of athletes have been emailing me about training in the cold. Today in Florida, we have a high of 79 degrees. On Thursday, our high is in the mid 50's and low is 39. Although we don't get snow days here in the south, we certainly get a taste of what it feels like to train in winter temperatures. In the Dec 2011 issue of Consumer Reports on Health there was a great article titled "Heat up your winter workouts". One thing that has advanced tremendously in the past few years, is the number of reputable companies that offer quality "winter" gear. Just like training in the heat, proper clothing is essential in keeping you comfortable as you exercise or train. According to the article, January is usually when people in the U.S. exercise the least, according to the 2010 Gallup-Healthways Well-Being Index. But according to the American College of Sports Medicine, you can burn up to 40% more calories while exercising when it's cold. A few tips in improving

Forks Over Knives

Karel finally shaved his 'stache after raising over $530 for men's health and prostate cancer. So proud of Karel for his effort in raising awareness..but SUPER happy he has a clean face! On Saturday afternoon, after a 4 hour group ride with the Gearlink team and Karel (gotta love those LSD rides with a few quick intervals) Karel and my family watched Forks Over Knives . I highly recommend this movie for several reasons. As a dietitian, I am proud to see a movie encouraging a more plant-strong diet. In a society where food companies are out for profit, not for health, sadly, there is little money to be made by endorsing fruits and veggies (Ex. when was the last time you saw a fruit and veggies commercial??) from lobbyists and those who want to make money and keep their jobs. As you know I am not a believer that everyone must be a vegetarian. I am a strong supporter of a more wholesome diet, filled with foods that our body knows exactly what to do with when consumed. The movie r

Multisport Myths Explained - Compression

So, who registered for an upcoming race on Dec 1st??? This is a popular day for many races to open registration with affordable racing fees! It's likely that you are starting to set goals for 2012 so be sure your race schedule works in your favor and allows you to race to your fullest and live a balanced, healthful and active life. Here's my latest article from the FREE Iron Girl newsletter. Did you wear compression today??? I DID...My CEP socks were on ALL DAY LONG! LOVE THEM!!! Multisport Myths Explained - Compression Marni Sumbal, MS, RD, LD/N Believe it or not, there was once a time - not long ago - when runners trained without a Garmin and simply ran by time or by "feel." Dare we think about the days when online race trackers (and chip times) did not exist and we actually had to wait for results, rather than anxiously refreshing the computer screen for instant updates? And how about training without music? Yikes! Perhaps you have given no thought as to how an a

Vegetarian Thanksgiving

I hope everyone had a wonderful Thanksgiving. By now, you are likely finishing up the leftovers and had your "clean" start on Monday. If I could offer any advice to jump start heart-healthy eating habits as you welcome the last month before 2012!!, think small and don't try to do everything at once. My 3 easy suggestions to help you out for this week.... 1) Start your day with a protein-rich breakfast (balanced meal, emphasizing protein) 2) Plan your meals and PLAN for wholesome "REAL" food snacks (ex. celery w/ PB, hummus with veggies, hard boiled egg w/ veggies, fruit w/ non fat yogurt) rather than grabbing processed "foods". 3) Turn 1 meal (or sandwich) a day, into a salad. Focus on balance, prioritizing plants as the base of the meal, then complimenting your color-foods with quality lean/low fat protein, whole grains (1 serving, 3 servings whole grains/day) and healthy fats. After the Subaru Half Marathon on Thursday, Karel and I took our time and