Vacation and Fun

 We have a bit of a reputation for our Warrior style vacations...  running races in fun places, climbing mountains, long hikes, biking, doing TRX workouts from the trees...  but this mini-vacation was more of a time to relax, catch up with family and friends, and enjoy some good food and drink.  We thought the blog should be a little more relaxed this week to reflect that spirit.  Enjoy!

But all good things must come to an end and we will be back in training when we return later today! Besides, the best things come from maintaining a healthy lifestyle and then enjoying an occasional treat.

Healthy Choices for Snacks & Lighter Eating

The key to successful nutrition is to be prepared. Use part of your Sunday to prepare yourself for nutritional success for the week by making a few simple things ahead of time. Ditch the idea that your lunch has to be a programmed salad or be served on a plate. Plan for higher protein foods with lower carb options but please don't nix the carbs. You need to find a balance in getting protein, carbs and fats into your diet. Your body needs all three for energy. Your brain alone needs 500 calories to function on a daily basis. Fats are an integral function of supporting our noggins so strive for balance. Don't get caught up in no-fat, no-carb concepts unless you have a doctor's directive to do so. Do think about proteins being combined with vegetables and fruits. Fruits and vegetables tend to be low calorie options with nutrients and fiber being built in so grabbing for those rather than chips and crackers is a better option. Protein is long sustaining energy and you already know that if you have tried making the switch to eating lots of vegetables and you have neglected the protein and or fat...you feel like you are starving all the time! So give yourself some time to adjust to eating differently if this is a change for you, but also double check your eating habits. Many have found apps like mynetdiary and myfitnesspal to be helpful in educating themselves about portion size and nutritional content. Please do not get hung up on numbers, focus on quality. Here are some ideas to get you started. If you have questions please ask away;)

Eat almonds or pumpkin seeds with apple slices.  This is a deconstructed version of the classic spoon of peanut butter with apple slices.  Nuts in general are good protein and fat.  Using apples alongside will provide a bit of natural portion control and you get a great mix of protein, carbs, and fats.  Learn about pumpkins seeds and how to roast them here:

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=82 

Almonds trump other nuts overall but they are not the only good ones.  See side by side comparisons here:

http://www.almonds.com/sites/default/files/content/Tree%20Nut%20Nutrient%20Comparison%20Chart%20Web%20File.pdf

Speaking of apples...pair them up with yogurt (flavored yogurts can be high in sugar, opt for plain). Add cinnamon, nutmeg, and ginger spices for additional flavor. Try to use the natural sweetness of an eating apple to offset the tart yogurt. Or add a little naturally dried fruit (w/o sugar added) or a drizzle of honey. Change it up and use other fresh fruits. You can also easily use yogurt in exchange for sour cream and make your own savory dip for veggies.

Beef or turkey jerky are great options. Read the labels, they can be loaded with sodium and sugar. However, some of the bigger names in the biz have come out with healthier options. The following link will provide a little info on beef vs turkey plus nutritional content.

http://www.fitday.com/fitness-articles/nutrition/healthy-eating/beef-jerky-vs-turkey-jerky-whats-better.html#b

The lowly and forgotten egg. Sure no one wants to peel a hard boiled egg at work and smell like sulphur so peel the thing at home to avoid embarrassment and looks from nearby eaters. Why eat eggs? This link gives you lots of good reasons to keep these babies on the list. We boil 6-8 of these up and keep them in the fridge. A little salt, a little pepper and a glass of water and you are ready to go again. http://www.shapefit.com/diet/best-snacks-hard-boiled-eggs.html

Chocolate Peanut Butter Protein Bars. I have made these many times and they work well. This is a bar you can feel good about eating and they are dense enough that you most likely will not eat the whole pan! Here is the recipe. http://dailyburn.com/life/recipes/chocolate-peanut-butter-protein-bars/

An easy choice for work and travel. Whether you choose whey-based or vegan-based protein powder shakes they can be a great choice for a quick pick me up or a pre or post workout boost. The best protein powders will have 5g or less of sugar per serving. I prefer to also go with brands that have 19-22g of protein per serving. I use vegan protein powders that have NO soy. Protein powders can be mixed with water, milk or non dairy alternatives such as almond milk or coconut milk (I usually use unsweetened almond/coconut milk). The other great thing about a shake is that you can easily power them up with a blender and frozen berries or frozen bananas to get a shake like smoothie and you can hide some spinach and kale along with berries to give yourself a nutrient dense kick! Here is a link that will give you guidelines in picking a good protein powder for shakes. The author of this pdf advocates their own all-in-one shake which I have used and enjoyed but just know that there are many other choices also on the market. If you choose to go with whey (which is the best option if you are not dairy sensitive) then check out Designer Whey. A great silky, smooth, creamy product by a conscientious company.

http://jjvirgin.com/jjs-favorite-shake/What-to-Look-for-in-a-Shake.pdf

Protein and fiber rich garbanzo beans make up the base of this amazing dip. Cut vegetables are a low calorie choice for dipping while getting your servings of vegetables. My favorites are cucumbers, raw cauliflower, carrots, celery and baby sweet peppers. Slice up the veggies at the beginning of the week and keep them in to-go containers. You are more apt to reach for something that is ready to eat versus having to make it. Also make the hummus ahead of time and keep it in a to-go container too. You can easily buy hummus anywhere but it is also easy to make. Two recipes are included in the links below. One is a fast 5 minute microwave version and the other is a traditional, made from scratch version.

http://minimalistbaker.com/best-ever-5-minute-microwave-hummus/

http://cooking.nytimes.com/recipes/1014943-hummus-from-jerusalem

http://greatist.com/eat/recipes/lentil-and-feta-tabbouleh 

This is one of those great dishes that you can make a big batch of and put into grab and go containers. The lentils give you great protein but your also have a variety of foods contributing to wonderful flavor and good nutritional choices. The best thing? Eat as a meal or eat smaller portions for snacks. 

Here is my plug for Boar's Head Deli Meat. The All Natural, Applewood Smoked, uncured ham is my go to deli splurge. This is a snack for me and sometimes a part of my lunch as I don't typically eat sandwiches. Sliced ham along with sliced vegetables and a little hummus makes me happy. But don't stop there, pair it with apple slices, a piece of cheese, a squirt of spicy mustard, wrap it in lettuce leaves with a tomato slice or crunchy slices of trip-colored peppers....you getting the drift? 

Plain yogurt is so versatile as a dip. Here is a link for yogurt avocado dip. 

http://www.myrecipes.com/recipe/avocado-yogurt-dip-with-cumin#

Best dippers will always be veggies. Word of caution, something about dipping is addicting and before you know it you eat the whole container of dip...that means more metabolic exercise with SMART FITNESS.:) This link from Cooking Light gives a great variety of ideas on dips you can make that are healthier versions. A fun one to try that I liked is Baba Ghanoush. Honestly I tried it because I love saying the name but I ended up liking it! http://www.cookinglight.com/food/recipe-finder/low-cal-dips-spreads/view-all

There are so many more options that we did not explore. Canned salmon and tuna open up a door of endless options, for instance. We chose things that lean a little heavier on protein, lighter on carbs and good fats. We have had some questions from Metabolic Warriors about curbing cravings and what we find is that the cravings are from when we don't eat or we don't eat the right mix of protein, carbs, and fats. Dip too low or too high on any of those and you end up out of whack. So if you are trying to get back on track....look at the mix of what you eat and make adjustments. We have found these adjustments helpful ourselves but we love to hear how they work for you. Need personal assistance? Just ask, we are happy to accommodate our Warriors!

Devil's Bridge

Believe it or not, even though Katie has lived in Sedona for 14 years, she had never been to Devil's Bridge.  Today was the absolute perfect day for the hike.  Temps in the high 70s and a beautiful sky that was changing constantly provided an amazing backdrop for the bridge.

As many of you know, Katie is not fond of heights and she told me as we were walking out onto the bridge that for someone who doesn't sweat, I sure make her sweat...  A LOT!!!

Although it is nearly impossible to find solitude at Devil's Bridge since it is one of Sedona's most popular hikes, we did manage to arrive at a time that many hikers were leaving and we were able to capture a few photos without people in them.

The reward for the relatively short but sometimes steep hike up to the bridge was being able to relax and enjoy the views and the beautiful day.

Since I can't run right now I have been focusing on upper body strength training and didn't realize how much it was paying off until Katie shared this picture with me.  Looks like I get to go shopping for some new clothes! 

Fitness Personalities

We already know that our Warriors have very distinct fitness personalities, such as the Spartan Warrior, the Bonus Points Warrior, the Pink Shoes Warrior, the Fashionista Warrior, the Kung Fu Warrior, and the Smiley Warrior.  Anyone recognize yourself?  And we are guessing that from our observations of your workout patterns and preferences over the years, we could probably do a pretty good job of classifying your fitness personality.  But we thought it would be fun for each of you to take the personality test and see if you agree with your profile.

If you have not already taken the "16 Personalities" test, please click on the following link:
http://www.16personalities.com/free-personality-test.  The test takes only about 10 to 15 minutes to complete and you will need the results to identify your fitness personality.

Based upon the 16 Personality Types, Suzanne Brue has developed the 8 Colors of Fitness, where she defines each personality type's approach to exercise & fitness.  Find your fitness color below.


ESTJ, ESFJ – (Golds): The Gold Standard, Just the Facts.

Traditional and conservative in their approach to exercise, avoiding unproven, fad or “new-age” options, ESTJs and ESFJs plan for exercise based on authoritative resources and because it is the “right thing to do.” ESJs prefer structure and routine, valuing experience, safety, and proven methods. Conserving of energy, ESJs seek a balanced life, aiming not to over-do in all things, including exercise. Proud of what they do; results are what they’re after.













ENTP, ENFP – (Silvers): Quicksilver, The Master of Exercise Disguise

ENPs wrap exercise in the disguise of something else as the thought of pure exercise is unappealing. An alternative purpose keeps them engaged. ENPs enjoy activities that are convenient, requiring minimal process and planning. Fast paced, ENPs do not want to waste time/ effort in transition. ENPs are attracted to new ideas and possibilities and might cycle through activities and fitness passions.








ISTJ, ISFJ – (Blues): True Blue, Tried and True

Conscientious, committed, and concerned with safety, ISTJs and ISFJs approach exercise dutifully. ISJs are highly attuned to their bodies and correct form, focusing on one thing at a time. Steady and methodical, ISJs take comfort in routine, keeping track and measuring. ISJs enjoy using their outstanding powers of concentration. With a regard for the “tried and true”, ISJs have a common sense approach to exercise and prefer to stay with what they know.







INTP, INFP – (Saffrons): Saffron’s Seeking, Making Workouts into Play

INPs are attracted to exercise environments that are flexible and convenient, providing an opportunity for spontaneity and self-expression. Easily bored, INPs enjoy challenging activities with the right combination of fun, freedom and flow — with minimal stops and starts. Activities that connect them to their sense of play are appealing, as well as solitary activities alone or alongside comfortable others.











ESTP, ESFP – (Reds): Roaring Reds, Now!

Being in the physical world lets ESPs know they’re alive. ESPs are quick responders. They enjoy high stimulation, variety, and action preferring to “play” outside. ESPs naturally incorporate physical activity in their lives rather than scheduling exercise. ESPs find it boring to just stay in shape — it is helpful to have a goal. Living in the moment, they approach activities with “no limits” giving it all they’ve got every time.





ENTJ, ENFJ – (Purples): Royal Purples, Pursuers with a Plan

With a loosely envisioned plan in mind, ENJs approach exercise with purpose and objective. Motivated by“being at their best,” ENJs are attracted to variety and organize exercise in categories — cardio, strength training, and stretching. They experiment from time to time, but are drawn to exercise they can make part of their routine. Functional, orderly, and positive environments are important.





ISTP, ISFP – (Greens): Greener than Green, Naturally Outdoorsy

The physical world beckons. ISPs naturally and seamlessly merge with the physical world. Practical, modest, and understated, they are naturally observant of the physical details and small variations in their environment. ISPs enjoy living a physically active life in harmony with nature. With their practical approach it makes sense to get your exercise in activities of daily living. ISPs are motivated to maintain a level of fitness so they can partake in the outdoor activities they relish.






INTJ, INFJ – (Whites): A Blank Canvas, Trailblazers on Familiar Paths

Since exercise can provide solitary time for reflection, visioning, and mental drift, it is important for INJs to seek peaceful and pleasing environments. Jarred by interruptions and chaos, orderly environments provide the necessary calm for physical exercise. Familiar paths and activities are appealing, enabling exercise to become a moving meditation. Advanced planning makes it happen.

Can you guess the fitness colors of your trainers?

My favorite breakfast foods!

I love chia pudding! I use coconut milk and fruit that is in season. This recipe is easy to add to.  Granola, coconut flakes, chopped nuts are all so good with this chia pudding. The following link will take you to the recipe to the picture above. http://www.kitchenkonfidence.com/2014/04/strawberry-rhubarb-chia-cups

"Groat" is an old Scottish word that refers to cereal made from whole, hull-less oats.Oat groat cereal with plain coconut yogurt and whatever fruit is currently ripe has been my other  love this summer. Of course you can use regular yogurt, a drizzle of honey, a dash of cinnamon. I also like to have like cereal, chop up some pecans and pour coconut or almond milk on it. Oat groats have to be soaked a day ahead but they are so good for you! See instructions at http://www.superhealthykids.com/sprouted-groat-cereal/.

A trip to Minnesota this year got us addicted to 4 minute eggs for breakfast.  A dash of salt, pepper and if you are Katie you add salsa. A slice of toast or two and you are set to go. This combo is fast and satisfying! Just in case....put your eggs in the sauce pan, fill with enough cold water to cover the eggs, boil. Boil for 4 minutes or as indicated above for your preference. When done, immediately dumb the hot water and get cold water on the eggs to stop the cooking. Peel and eat or cut in half, yes through the shell and scoop the egg out.  Hopefully you can figure out the toast part.;)

Buttermilk Blueberry pancakes! Thin pancakes bursting with fresh blueberries with a schmear of creamy peanut butter is my idea of heaven on earth! Friday morning TRX/Bootcamp Warriors devoured them during our farewell breakfast for Kathy. Kathy has continued the Metabolic Training in New Hampshire through youtube!

My favorite pre-race breakfast, fudgey brownies! 

Ok it is really something I can eat everyday for breakfast BUT I don't:)'