Tag: athletes

Lets talk TURMERIC / Part 2!

Lets talk TURMERIC / Part 2!

Hello! Hope you all had a fabulous weekend! Mine was not exactly the IDEAL way I’d like to spend my weekends, but I certainly feel refreshed, healthy and rejuvenated following my Liver Cleanse! I definitely plan on sharing details on that cleanse later in the week, but for now, I wanted to chat some more about Turmeric!

Turmeric obviously seems to be the hot topic lately and for good reason! When we look at superfoods from around the world, turmeric is one that is so incredibly powerful and beneficial to our health, yet is also so affordable. I also find it overwhelming to a) figure out which superfood I should be eating and b) to then spend a lot of money on that particular superfood. Unfortunately, because some of the well known superfoods out there are super labor-intensive, 100% organic, rare to find, and being shipped from across the world, the prices tend to rise. Luckily, turmeric is definitely a number 1 superfood on my list that is easy to find and also affordable, so why not take the leap and begin to add this into your daily diet?

As a recap – some of the AMAZING benefits include:

  • Has been used for centuries in Chinese and Indian medicine as an anti-inflammatory to help combat a number of health conditions.
  • Strong Antioxidant
  • Supports healthy digestive and cardiovascular system
  • Brain Function (clears that brain fog!)
  • Liver Function
  • Joint Health
  • and can even help fight cancer cell growth!

One brand I’ve fallen in love with lately is Temple Turmeric. They truly believe in providing a powerful superfood blend that is prepared with love and authenticity. They certainly resemble what it means to honor your body and nourish it with care. What I love about their products is that they make it easy to incorporate turmeric into your daily diet in a way that tastes good and is packed with so many essential nutrients, including turmeric of course.

Two of their more recent products include their turmeric shots and their vinegar drinks. The shots are great for grabbing on the go and fueling up post-workout. I know I talked a lot about anti-inflammation in my last blog post on turmeric and I really want to stress that again, especially for athletes or anyone who is regularly active! I see so many people go for the sugary post-workout drinks, when they simply could recover more naturally and quickly by incorporating powerful anti-inflammatory foods like turmeric! I love doing high intensity workouts like running and HIIT but I also enjoy lower impact workouts like yoga. Either way, participating in any of those above activities will certainly lead to inflammation in the muscles, tendons, and joints. What I love about these shots is that they’re also packed with a number of other nutrients and adaptogens like ashwaganda, organic ginger, and organic yerba mate to name a few!

As for their vinegar drinks, I’ve found these to be really great substitutes for liquids in some of my meals, such as a vegan chili I made recently! Their “Pure Fire Tonic” for example, is loaded with ingredients like apple cider vinegar (which promotes healthy blood-sugar levels & cholesterol to name a few!), ginger, turmeric (of course!), horseradish, and ghost pepper. These ingredients make for a perfect tart & slightly spicy liquid base that can be added to all kinds of soups, sauces, or even just sautéing vegetables! One way in particular I love to sneak these drinks in is by using it with either quinoa or rice. For example, I’ll boil 1 cup of quinoa with 1 cup of the vinegar drink & 1 cup water. This way the quinoa absorbs all of those yummy & nutritious flavors! PS – your local Whole Foods Market should be stocked with Temple Turmeric – so keep an eye out for it!

I know I named a few ways to add turmeric into your staple foods, but here are just a few more ideas!

  • Soups, chilis, stews (pumpkin, butternut squash, carrots, cauliflower, beans, coconut curry, etc. – all would be a great compliment to the turmeric)
  • Vegan meatballs (use the turmeric shot to blend w/ garbanzo beans, garlic, cumin, panko bread crumbs)
  • Smoothies (pair it with something sweet like coconut milk, frozen peaches, frozen banana, frozen cauliflower, cinnamon, etc.)
  • Savory Oats, pancakes, or waffles
  • Pasta Sauce
  • Homemade Hummus (blend w/ garbanzo beans, garlic, salt, black pepper, a bit of olive oil)
  • Other dips for chips & crackers
  • Tahini based salad or buddha bowl dressing

…if you have any recipe ideas, feel free to share & comment below! Hope you had your TURMERIC today 🙂

Time for some REST! (At least for a few days that is…)

So, I’ve been a little absent in the past week…and I apologize for that! I actually just finished up with my LAST cross-country meet ever this past weekend at Penn State. What an unreal journey these past years have been, but nonetheless it was a bittersweet ending and I can honestly say I’m happy with how my Senior Year XC season concluded. Of course, the ending to an XC season also meant an ending to dry season and the beginning to my birthday celebrations. So, after a busy weekend I jumped right into a hectic week of work, tests, and even an interview thrown in there! Thankfully, my ending to my XC season came just in time…time to TAPER! Which also means, no practice (for a few days that is…)! You may be wondering what the heck it means to taper. Well, I will explain! A lot of times this idea of tapering is utilized by those who participate in marathons, half-marathons, or just follow a high-mileage training schedule (like myself for XC). Either way, if you’re preparing for a race, whether it’s just a 5K like your upcoming turkey trot or if it’s following a big race…tapering (in my opinion) is important and a crucial part of your training! Personally, I love tapering because it means down time and some seriously needed rest for me!



So…How do I Taper? Well if you’re planning on tapering before an upcoming race, the typical routine goes as such:

  • If you’re training for a 5K, typically you want to just nearly cut your mileage in half a week before your big race. You’ll also want to do a short and quick workout at your intended race pace. This may consist of doing 2x’s400 meters on the track at race pace with some quick 4 x’s 200’s. Or it may be doing a fartlek run with a few 1 minute pick-ups at race pace. Either way, make sure your getting a workout in to feel out your intended goal race pace.
  • I’m not too knowledgeable in half-marathon or marathon training, but from what I’ve read up on, you typically want to start cutting down your mileage slowly over the span of two weeks. HOWEVER, this should not be anything drastic! Again, practice the same workout routine suggestions as mentioned above, but typically add in more repeats since your training for a longer distance at a slower pace.
  • Maintain your normal diet routine! Don’t overeat as your cutting down your mileage. A lot of times, people tend to overeat right before their race and end up putting on weight making them feel rather ‘slow’ come race day. Now, this is not to say that post race and during your “off time” to eat any less. Ha, since I’ve been off, I’ve actually done quite the opposite! I feel as though I’m gorging more than usual now that I’ve stopped running for a few days…not sure why that is! But my theory is, I’ll eat what and however much I want as long as it’s “healthy”. My diet the past day has consisted of A LOT of coffee and some delicious skinny peppermint lattés, lots of fruit, egg white sandwiches, Luna Protein Bars (only snack I currently have left in my kitchen…) and I’ve been craving a lot of cereal recently. WEIRD food cravings, I know, but whatever at least it’s not piles and piles of cake and greasy foods (had enough of that during my birthday)!

Anyway, my point is don’t change anything drastically, like my coach said “running is almost like an addictive quality and you have to slowly come off of it just as you would with any other ‘addictive’ quality”. So, this means no sudden changes to your body…you’d be surprised on how it could react! Also, if you are taking some down time after some serious weeks and/or months of training…the normal amount of time is about 1 to 2 weeks max. If you do take two weeks, make sure to start up with the some light cross training come week 2 so you’re not losing too much of your all your previous hard work! Also, keep up with strengthening routines!! During my time off, I’ve continued to work on push-ups, leg strengthening, and ab routines while hanging out in my room!

–> Runner’s World provides some great tips on Tapering. Check it out here!

 

LASTLY, tapering and post-race/season down time is not for everyone. You have to most importantly, listen to your body. You will know when you need a rest or just a lighter recovery week, so feel it out. Many people are indifferent to tapering and down time, it may or may not be for you!

–> How do you know if your body needs some rest?? Check out some pointers from Runner’s World “10 Signs That you Need a Rest”

….Last but not least, Enjoy some down time!!


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