This morning, I started a running club at my school. It was very spur of the moment and not planned at all (thought someone else was in charge), however, I had four volunteers immediately say, “Yes” I want to run. We walked out the door, and one little girl, took off like a jackrabbit! She was sprinting away to nowhere and all I could say was SLOW DOWN!! We need a plan, we need to stay together, we need to stretch, can you slow down just for a minute? Thinking back, I love the she wanted to run and run fast. Why should I be the one who says slow down? I, as her teacher, should encourage it and show her how to be smart about it. Being smart and loving what you do are the TWO most important things I could possibly demonstrate, don’t you think?

Changing the subject, but still on the subject of running, I felt incredibly sad for Marion Jones today. She was just released from federal prison after serving a six month jail sentence for lying about steroid use in the Olympics and beyond. What a journey she’s had. I remember watching her win all those gold medals in 2000 as well as in Sydney. She won a total of 5 medals in the Olympics and now has none. Going from being on top of the world to practically homeless. Wonder what she would say now about using steroids? Obviously, I would wonder how she would approach young girls now and what wisdom she would offer them.

At the end of her career she was being paid $70,000- $80,000 dollars a track meet just to show up. Plus the endorsement deals and any winnings she would earn if she won. That is a seriously lucrative career. In the middle of 2006 while on a European tour, she was tested positive for EPO. She immediately left the tour and went home forfeiting hundreds of thousands of dollars in fees and endorsements. She was later cleared of this test because the second one came out negative, however, she had been dodging allegations for years at this point.

I have lots of questions about this- mainly, what would possess her to continue to cheat when there were already clouds hanging over her head? The other thing that bugged me is that she LIED for years before admitting the truth. How many other professional athletes are out there living the dream but hiding a lie?

Cycling is another sport where EPO and other drugs seem to be fairly prevalent. Being a cyclist, and being married to one has lead me to know and understand a good number of cyclists. There are even cyclists here at the local level who have at one time or another done drugs to cheat. What is in person that drives them to cheat? Why is it so important to dominate the local races? Is it an ego thing? Do they just need that time on Sundays where they are the KING of bicycle racing? Knowing fully that they will never be going to the Olympics?

In an attempt to wrap up this rambling post; sure, she can apologize and cry, but she LIED for years. I can recall her being married to the track and field shot putter and he got stripped (I believe) for cheating way back in 2000- which lead to the first questions of her cheating. All I have are questions…but, I can only close this with the hope that she can turn her life around and be someone her children can be proud of.

Thoughts? Comments?

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At the end of the America’s Finest City Half Marathon, there was a better than average expo for all us of sweaty runners. There was bread, pretzels, waters, juices, flatbreads, toys for kids, music, etc.. from all different vendors but I was particularly excited to be handed a slushy Acai Berry Smoothie. As far as I was concerned, that was THE BEST way to end a hot 13 mile run. Bobbi and I both drank ours on the spot and headed back for one for the road! Acai berry has a particular taste that resembles fruit but also has a slight richness to it- almost with a hint of chocolate to it.

Acai Berries are a fruit that is harvested in Brazil. This berry is changing the lives of Brazilian people because they can earn more money harvesting the fruit than clear cutting the forest. In essence, saving the Rainforest from becoming extinct. This berry is having a positive effect on all involved from the picker to the drinker.

Here are some powerful testimonies from other athletes about the Acai berry.

“I love açaí! I ate açaí the first time I went to Brazil. I had never heard of it and I was
freaking out on the stuff. Açaí is one of my favorite things to eat in the world. I would eat
Açaí for breakfast everyday, and for snacks all day. Very stoked to finally see Açaí in the
United States.”
- Kelly Slater - 6-time World Champion Surfer

“I love to eat Açaí and drink Amazon Cherry juice in the morning, and before & after
training. Açaí makes me feel so good; sometimes I just have to laugh. Thanks!”
- John Sanborn - Expert Mountain Bike Racer

Bethany Hamilton, teenage surfer who lost a limb when surfing, even made a video of her breakfast smoothie. Check it out here. The Recipe?
2 whole smoothie packs of Acai Berry from Sambazon
1 frozen banana
Rice Milk
Pineapple Juice
Blueberries
maybe some flax thrown in!

That is a major smoothie. The Acai berry has 167 antioxidants versus 107 in pomegranate juice. It’s high in dietary fiber, it’s organic, high in Omega 6 and Omega 9. The list goes on and on. Pretty phenomenal product especially when it’s easy to obtain at your local grocery store or online. I’ve previously written about Sambazon here and as a family, we have thoroughly enjoyed all the Sambazon products. Haven’t tried this one, yet, but it looks amazing. Something about a DARK CHOCOLATE PROTEIN WARRIOR sounds fantastic!

WAIT! THERE’S SOME FOR YOU!!

I wrote to the company and asked if we could work together on a contest for you. They have graciously agreed to donate 2 large combination packs of their Acai Smoothie drinks! Simply post a comment to be entered to win. Retail value is $40 for each winner. One winner will be drawn on Sunday, Sept. 12 and the next winner drawn on September 26th. Winner needs to provide a U.S. Mailing Address and reply to email within 24 hours.

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Yes, you know I am seriously into protein and protein powders. I’ve made a big effort to get myself educated on protein powders and what makes a good one. I won’t bore you with the details again- but the bottom line will remain to be FEWEST ingredients, HIGH quality protein, no artificial flavors or sweeteners. When I was contacted to sample the Tight Curves Protein Powder made specifically for women, I jumped at the chance.

Again, since I must live under a rock, I had never heard of Kristal Richardson before. She is the model athlete for this product. Her workout routine is ridiculous (2 hours of cardio a day, 7 days a week, plus weight training 5-6 days a week!) Check it out here. Seems a bit excessive to me. But, I don’t have a body like hers and maybe I never will. Doesn’t seem that important to me to do all that to look like that.

The Tight Curves Protein Powder has 14 grams of soy protein isolate, 0 grams of sugar, and has been supplemented with Black Cohosh and St. John’s Wart.   Black Cohosh is meant to alleviate symptoms in menopausal women and help maintain even mood swings. You can check the ingredients out here. At this point, I do not feel equipped to make a judgment about the science of the product. I can tell you that it has a very apparent aftertaste and I’m not all that impressed with the ingredients “natural and artificial flavors” and “sucralose”. I’m also questioning the need for a protein powder specifically for women. Isn’t our protein needs based on our activity levels and our daily diet?

You be the judge. Do women need a protein powder that has been supplemented with herbs for menopause?

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I have been thoroughly enjoying this magazine today (Clean Eating Summer 2008) so much that I thought I should write about it. Should be noted that I get a lot of magazines in the mail that SIT unread until they end up in the potty room to gather more dust. This magazine demands to be read. Every single page has beautiful photos with great, fresh, clean recipes that are easy to prepare and serve. Columns include “get gorgeous, get inspired, get active, eat smart and recipes”. I particularly liked the 30 day meal plan that comes equipped with a shopping list and recipes (very few recipes too). Fantastic, already thought out (not a planner over here- just manage to throw together a healthy meal by luck-not always tasty) meal plans that are clean and healthy.

One article in particular really struck a cord with me- “The Simple Life” about Alicia Silverstone and how she really is living a clean healthy life. This girl says that she must have steamed kale for breakfast! Now, I’m not a big movie goer nor am I a smut magazine reader (so if this actress does crazy insane diets and bizare amounts of exercise to be skinny on a daily basis- I haven’t heard about them)! I do remember her from Miss Match and Clueless and have always liked her quirkiness in the movies. Anyways, she is living and presenting herself as a fairly strict vegetarian. A daily meal plan for her includes Dumpling Miso soup (?), steamed veggies (from her own garden), whole grains, fruit and nuts, soba noodle salad with squash, fresh vegetables, and artichoke salad, onions and tomatoes. Most of her vegetables are grown in her own garden, she composts the leftovers and makes great soil from it.

“This way of eating has led me on a path that is beautiful. I have learned more about myself, and the woman in me became clearer because I am more in touch with my body. So eating this way is a really powerful weapon to have.”

Isn’t that inspiring? I love how she thinks about food. It seems food - the best foods- can really impact your life in a positive way. Not saying I would give up meat at this point (need my protein and my husband would KILL me) but as for the growing your own vegetables, eating organic and whole grains and really paying attention to all of the ingredients you put in your body is fascinating to me.

“My energy level increased. I didn’t feel tired anymore. I felt calmer, too, with no moods swings like I used to experience. I was always taking Tums, an aspirin or antibiotics before; I haven’t taken any of those in years. I got so healthy and started to look so much better, and I felt better.”

I think this is a fantastic testimony for how living a clean living can really impact your life for good. So, now, who is going to make steamed Kale or Cabbage for breakfast?

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Athletes need more protein than a sedentary person. That’s a fact. But how much do you really need and are/can you get it from food sources? Protein is a must in an athlete’s diet because it will help you maintain your muscle mass, repair and aids in regrowth. But what kind of protein is best? Shouldn’t we attempt to get it from food sources before supplementing with a protein powder? Also, if we are going to supplement with a protein powder which kinds are better than others? It is my impression that whey protein isolate and soy protein are two of the best sources. Is there any merit to a protein powder specifically for women? These are questions I am asking myself as well as you.

Research seems to be pretty consistent in the calculation of 1.2 to 1.4 grams of protein per kilogram of body weight. (Source) Although on Hammer Nutrition site, their calculations are based on the types of training you are doing and the protein is much higher during intense in season workouts than on off season workouts. For a 140 pound person who is seriously training for a marathon should take 108-116 grams of protein per day (no differentiation in man or woman).

Daily Protein Intake Chart (Taken from Hammer Nutrition)

How much protein do endurance athletes need? Numerous studies have demonstrated that endurance athletes in heavy training need more protein than recreational athletes do. This chart gives you a good reference as to how much protein you should consider consuming daily from all sources, diet and supplemental protein powders. More information can be found in “The Endurance Athlete’s Guide To Success” and in the Free Knowledge section of this website.

*All measurements shown in grams needed per day

Sample Diet (grams of protein have been approximated based on this website)

Kashi cereal (5 grams)+ 1 scoop of Vanilla Whey Protein (18 grams of protein in the Whey)

1 scoop of Vanilla Whey in Soy Milk Smoothie (6grams of protein) (18 grams of Whey protein)

4 ounces of grilled fish (15 -20 grams ?)

1 TBS of Natural Peanut Butter (9 grams of protein?)

2 Ground Turkey Meatballs (approximately 25 grams)

For a total of 96 grams of protein (approx)

To sum up, there is so much data out there on protein for athletes that my head spins. I think the bottom line is to look at your level of exercise, intensity, long term goals and to get as much as you can from food sources, then, make a wise decision on which product to use as a supplement.

Athletes, please feel free to comment, because I don’t have all the answers- Only more questions!!

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