It feels nice to get your long run out of the way. I know I'm probably supposed to be loving the journey, or something like that, but running at an 11 min mile for 22 miles can be rough, especially if you do a mile of warmup prior to that.

The challenge today was running with my hydration vest again. It had been a while. I use the Ultraspire Spry, which is hands down my favorite vest for my size. I am 5'0" so some packs really weigh me down. This one packs a liter of water. I switched the original bladder to the Hydrapak 1 liter bladder, and it's got a much better straw and drinking valve. I generally don't like carrying extra weight, so I DO think this did effect my heart rate overall. I need to get used to wearing it, since I will want something for the race.

Thug Life Running. Me with my Ultraspire Spry vest.

I've found that with these super long runs, my heart rate inevitably goes past my MAF (Maximum Aerobic Function) hr of 149. I am sure that in order to achieve that, I would have to break down to a walk, and you know what...I think it's okay for me to push past that at a certain point as long as I don't go wild. Today I allowed my heart rate to get up to 165 toward the end. Keep in mind that I'm still doing an 11 min mile, and my breathing is still completely unlabored and slow. Five slow breaths in, four out - each breath going with every foot step.

Whoops, hr really spiked in the 2nd half. I blame the nut butter! and the sun!

Yeah I know, I'm making up my own rules, but it seems to be working alright for me so far. I do try to keep the first half at MAF pace.  

It's hard to measure my progress because my very first two MAF runs were at a 10:30 min mile. Granted, I was doing less than half the mileage. After those two runs, my paces took a sharp decline due to numerous things like being sore from horseback riding, or sick with food poisoning. Recently my weekly runs are back to averaging a 10:30 min mile, and my long runs are also getting slightly faster. Knowing that I'm steadily increasing my mileage, I think I am improving even though it's a little difficult to tell. I have not been doing the Maffetone tests, because I keep running the same route anyway so I think it's fine to just see the improvement over time.

Random photo for your viewing pleasure.

I have learned a few things that help me keep my heart rate down somewhat. I'll list them out for you, and hopefully they can help improve your runs.

• Deep Breathing. As soon as you find your breathing start to get shallow, stand tall and really open up those lungs with a big slow breath in, and then slowly breathe it out. I find that the yoga style of breathing where you breathe in through your nose and really feel your stomach expand, and then breathe out through your mouth...even with a slight breathy noise, it will help.
• Meditation. Stop thinking. Once I start to think about things, I notice my heart rate will go up. Work, miles, plans, JUST STOP IT! If I get distracted by birds swooping around, I notice that my heart rate will instantly go down a couple of beats. You can also mentally chant a calming mantra, and that will help clear the brain.
• Stand Tall. Seriously, it will help with the deep breathing and your running overall. Imagine a string at the top of your head pulling you up.
• Eliminate Unnecessary Annoyances. You want the run to be as smooth as possible, so if you have anything that's bothering you such as a flapping jacket or a watch that's too tight, fix it. It's worth the extra 30 seconds of time, trust me. Also, eliminate any extra weight that isn't necessary. If you can get away without a water pack by using some fountains along the way, that's ideal, unless you will need it for training and mimicking your race day.
• Drink Water. I just started doing this...I was never the best at hydrating properly, but I did find that drinking cool water did help bring my heart rate down. 
• Avoid Upbeat Music. It won't help. I tend to listen to podcasts or will just turn it off to tune out.

I think that's about all I can think of for now, but I'll be sure to mention it if I find anything ground breaking.

Maybe you noticed, but I switched my long run weekends, so that my easy week is NEXT week, so I'm hoping to see some faster times in the couple of upcoming weeks. 

I ended up switching back to my Altra Olympus' because the one 8 mile run with my new Hoka Valors left me with an unusually achy left leg afterward. I'm not sure what that was about, it didn't feel like an injury, more of a blood flow problem. I rolled it out, slept hard and was fine the next day, but I'm going to ease into these shoes. They felt great at the time, with no issues. I'll keep you updated.

Hm, well that seems to be about it! The diet hasn't changed much except I have REALLY been getting into eating omelets. Like, a lot. I also ate some of Justin's Chocolate Hazelnut Almond nut butter for my mid run snack, and it seems to be just dandy. Maybe even better than the Pocket Fuel, and slightly less sugar. Honestly, I'm not even sure if I need to eat at this point, but it can't hurt. 

Another masterpiece of an omelet made by Jon. Goat cheese, spinach, tomatoes, mushrooms, peppers!

endurance LCHF low carb high fat low heart rate MAF slow running tips and tricks training

Tips to Lower Your Heart Rate - MAF training

HeatherIhn 0

Read More

What a week! I managed to log in 55 miles, but the best part of it all *KNOCKS ON EVERYTHING MADE OF WOOD* is that I feel totally fine. 

The first part of the week I was feeling a bit swollen and sluggish. My shorter runs were all in the 10:45 min/mile pace, and they weren't terrible but not the best either. I just felt slow, like my legs were very heavy. The sunrises were all incredible though! 

A foggy run on Tuesday...the fog was like a blanket!

Saturday came and I went out on my 20 mile run. The first ten miles felt unusually good, but as soon as I turned around my heart rate started creeping up. I have to say, I think part of it is mental because it is just weird that exactly at the turn around point is when it starts to go up. The increasingly hot sun was also making my heart rise. Before I had gone out, I drank a cup of decaf coffee with a tablespoon of coconut oil and a tablespoon of grass fed unsalted butter. I also brought one of these Pocket Fuels with me. I wish it didn't have added sugar, but it was delicious! They have plenty of other flavors, but I'm a sucker for chocolate.

Honestly, I don't think I even needed to take it. I wasn't hungry at all during the entire run. My regret is not drinking any water. I didn't realize that I needed water really, because I don't sweat much and I don't really crave any water when I'm running this slow. However, while reading Phil Maffetone's Big Book of Endurance Training and Racing, he mentioned that it can really raise the heart rate and cause a plateau or reduction in performance. I THINK this might be an important piece of the puzzle, because I know for sure that I do not drink enough water when I exercise.

When I finished, my Garmin enthusiastically announced that I had a new half marathon record. I was a little surprised! I was tired and my legs were a little sore, but surprisingly not near what they usually are. I rested, then we went grocery shopping and they started to feel better. My feet feel a lot less swollen than they did the week before. I have been cutting back on the amount of dairy I take in, and I really believe that it's helping reduce inflammation.

I drank a lot of water throughout the rest of the day and tried to eat a lot of vegetables. I passed out pretty early, and then woke up bright and early today (Sunday) for my 10 miler this morning.

I was shocked that I actually had to push myself a bit harder in order to reach my heart rate of 149. My legs were fatiguing!!! This is usually a very good sign for me, and I had a feeling it would be a faster than usual run. I stopped twice at water fountains after learning the importance of hydration (haha), but overall my run was pretty quick. I finished, and realized that I had my best 10k time (cutting about 30 seconds off), and my overall average was 10:29 at 149hr. INCREDIBLE! This is only two weeks after my previous 10 miler that I was ecstatic about, that was a 10:44 min mile.

I couldn't be happier with my progress this week. I have an easy week lined up next week, with the "long" runs being 10 miles Saturday and 8 on Sunday. I am curious how my body is going to handle this, and if I will see some faster than usual times this week and next. :)

Some cute birds that I creeped up on.

Okay enough with the run talk, now about the food! I have also improved my diet a lot this week. I had placed a large order with US Wellness Meats, so Jon and I indulged in some grassfed steaks on Wednesday. I think eating organic grass fed meat is important because of the balance of the fatty acids are different than grain fed meats. It includes a lot more of the super healthy Omega 3 fatty acids which balance out the Omega 6 fatty acids. I'm learning that it is very important to have your fatty acids balanced, so having my daily teaspoon of cod liver oil is helping me out there too. I certainly wasn't eating enough before.

My Filet Mignon

But back to the steak. IT WAS SO AMAZING. I got the filet mignon, and I got Jon a ribeye. They weren't cheap, but they were worth every penny. The steak came to us frozen, and I thought that it would really hurt the flavor of the meat. We were WRONG. My steak was sooo buttery, soft, and makes my mouth water just thinking about it. It doesn't hurt that Jon is a great cook. We also included some sautéed mushrooms and greens (spinach and asparagus).

I really liked it.

Another food that I got this week was sauerkraut. I have to admit that I never...actually...TRIED sauerkraut before, because I thought it looked gross. :( I certainly was missing out. This sauerkraut in particular is so good! I'm trying to take in more probiotics, and I think my digestive and immune systems are thanking me. I would be all about having kimchi with my meals, but it really makes my skin (and everything it's near) stink. :P I would like to be a bit adventurous and try making my own sauerkraut soon.

Grassfed beef hotdogs with sauerkraut! MM good!

Jon and I also have been devouring a lot more vegetables than we used to. Our recent Whole Foods trip was kind of ridiculously healthy (also, expensive...). We had about 3 bins of spinach and greens (I'm really digging the Mache blend from Organic Girl), and red peppers, mushrooms, kale, green beans, asparagus, tomatoes, and all sorts of good foods. 

We also just went to the farmer's market today. We found a stand with grass fed beef and organic free range chicken. We got a chicken, a dozen eggs, two rib-eyes, and two filet mignons for under $40 total. The steaks were buy one get one free because they were frozen from December. We also walked away with more veggies that were going for cheap. The trick is to go the hour before they close! One of the vendors even threw in a free bag of organic lettuce mix for us. Jon cleaned up our beets, saved the greens and stems, and I plan on sautéing them later this week!

This week really ended on a high note for me. I have never felt so on the right track before. I feel incredible, and having faster runs is giving me a lot of hope. Jon has been reaping benefits from this as well, even though he still eats pizza, beer, and chocolate. He has trimmed up, and his running has improved dramatically. 

Looking forward to my easy week! More updates to come!

endurance I LOVE FOOD low carb high fat low heart rate MAF slow running tips and tricks training

A fantastic end to the week! Running recaps, and diet tune ups.

HeatherIhn 1

Read More

It's been a while since my last visit to the sports chiropractor. I used to be a regular there with my string of random injuries, ranging from shin splints, to light plantar fasciitis, to strained calf muscles, and hips being out of place.

I used to attribute my injuries to the fact that I have minor scoliosis, and one leg longer than the other. While I do think that it plays a role, I must admit that low heart rate training has been eye opening, and has helped me realize that I was just pushing myself way too hard.

Sports chiropractors are awesome, and I always make sure the ones I see are skilled in ART. Active Release Technique. This technique can be painful at times, but I think it's very effective at breaking down scar tissues, and bringing more blood flow back into the area. I love it, and I think it really increases healing times. I also like that sports chiropractors can analyze your entire body, and find the root of the problem. For instance, your foot injury might be stemming from a tight muscle in your hip that might need some work on. There have been many times where the injury stemmed from somewhere much higher up on my leg that I had no idea was so tight.

My doc is Dr. Dade Donovan in San Mateo. I had previously gone to a different sports chiropractor in the city but wanted to find one closer to me since I had moved. Luckily Yelp steered me in the right direction, and due to his shining reviews, I decided to go see him. After a couple of visits, I realized that not only is he a great doc but he has the same subtle sarcastic humor that I have and we get along swimmingly. He's quickly become one of my all-time-favorite docs.

I am comfortable telling him that no, I didn't do your stretches you told me to, and yes, I did this really stupid run that probably broke me. In return, he's rarely surprised, and kind of tailors his treatments to my schedule and personality. Despite what it seems, I do take his advice, and have a high respect for what he has to tell me.

It had been several months since I last saw him due to the new diet and heart rate training, but I was still sheepish to admit that I'd taken such drastic measures. I had assumed that he'd be disappointed with me falling into diet trends, although I really felt like I did a lot of solid research before diving into this one.

When I confessed about what I've been up to, it surprised me that it was right on target with what he was going to tell me to do! He seemed kind of shocked, and had told me he expected my legs to be in much worse condition. He explained that my new diet was precisely what I need, and would keep the inflammation in my body down. Basically, I had been doing everything right! Once I opened up, it was like a flood of information coming out. I couldn't stop talking (anyone that knows me, knows that me talking non-stop is a RARE occurrence), and I wanted to tell him about every detail. It really has been life changing.

I just wanted to share that. I was really excited to get his stamp of approval, and it just encouraged me and made me a bit more confident in my approach to this 50 miler. :D I think the only nutritional tweaks I want to do is maybe cut down on my dairy and red meat, due to how it raises inflammation. I say this, but also steak is on the menu tonight. :| And I am also posting a picture of some provolone cheese chips I made. THEY ARE SO EASY AND SO GOOD. All you have to do literally is put the oven to 350, tear up pieces of provolone...any shape is fine, and slap those suckers on some parchment paper laid on a cookie sheet. I think a lot of cheeses will work, but I was really surprised with how good the provolone came out. But yes, going to try my best to ease off all the cheese, haha.

provolone chips with some pepperoni slices. 

OH! And this soup is SO GOOD. You all know how much I LOVE the crockpot, I think this is going to be one of my new favorites! I made it with spinach because we didn't have kale on board, but the kale would have been even tastier. Chicken, Sweet Potato and Kale soup! You might start to notice that a lot of the recipes I find are Paleo. Don't be afraid of Paleo. It's a wonderful thing, and probably one of the most nutritious and sane diets out there. If it makes you think of Crossfit, and you hate crossfit...you should get over the hate, because everyone I know that does crossfit has a six pack, so they must be doing something right. :|

 Ok, that's it! Fer real! I'm out!

Active Release Technique endurance LCHF low carb high fat recipes sports chiropractor tips and tricks

Sports Chiropractors - keeping things working smoothly!

HeatherIhn 1

Read More

Merry Christmas Eve!

This morning my boyfriend decided to polish up my ugly google doc that I made for my training plan. I decided that it's worth sharing for anyone that wants to have their own sheet. Here's a little before and after to give you an idea of how much he's improved it!

BEFORE

AFTER

Clearly I don't know very much about excel sheets or google docs. He made it much more visually pleasing and simple. You can find the new document HERE. To make it your own, just go to File > Make a Copy and you should be able to make edits in your copy. If you have any questions, feel free to shoot me an email and I'll try to troubleshoot some things for you.

All you have to do is put in your mileage in the Training plan, and as you do your runs, list them in the "Actual" section. It should update the totals automatically, and the difference should also be automatically updated. That way you can see if you ran over the suggested amount, or under.

There's also a notes section which I find useful if I want to put any races that I want to do, or just...anything! You can add additional notes in each section by right clicking and "insert note". I do this sometimes if I have a race, or if there's something I should remember about that specific run.

Jon's training log is much different than mine. His is focused more on writing notes, and creating a journal instead of strictly numbers. He is working with a coach, so this log is created specifically for working with a coach and getting feedback from him. Here's his as an example.

Jon's Training Plan Example

He also provided a template for you guys to use if you'd like. I think it's really nice looking! Find his template HERE. Again, just go to File > Make a Copy and then edit everything yourself. All you need to do is put your start date. 

If you are looking for some specific training plans, I highly recommend Hal Higdon's marathon and half marathon training schedules. As for 50 mile plans, they seem to vary a lot. My friend and I happened to pick the easiest one, based on this website. While I'm learning that you need to respect the distance and be properly prepared, I also have learned that it's better to be undertrained than overtrained. Remember that staying healthy and injury free should be your priority, so find the plan that's right for you. 

Here are some other websites with training plans. 

• McMillian Running - I have actually bought training plans before from here, and I really liked them! The important thing to remember is to be very transparent and open about your current health and training. 
• Runner's World Training Plans - I haven't gotten into these training plans as much, but I do know that they're widely used by other people. I feel like a lot of these are time based instead of mileage, which may be a problem if you are a much slower runner.
• Jeff Galloway - If you're looking for training plans that are run/walk based, this is the place to go!
• Ultra Ladies 50 mile training plan - A little too high in mileage for my first 50 and current training, but seems solid!
• Outside Online's 50 mile training plan - Another good 50 mile training plan

Enjoy, and Happy Holidays!

tips and tricks training

Training Logs! My Holiday Present to You

HeatherIhn 0

Read More

NEWSFLASH: Food Poisoning will make you slower (raise your heart rate). Also, don't eat questionable looking eggs in an old salad bar.

This is just a quick post to say that I got my Spiralizer in the mail today. If you Pinterest recipe ideas for a lower carbohydrate diet, you see all sorts of stuff about zucchini pasta. I had to try it myself. I set the bar pretty low because I've gotten myself a little too excited about this sort of thing before and have been massively disappointed. Although I have to say that I was pretty impressed with the spaghetti squash pasta, but it was kind of an ordeal to make it.

freshly spiralized zucchini

The spiralizer was pretty easy! All you do is twist the zucchini through it, and bam, long shredded "noodles". If you take out the green part it looks pretty legit. The noodles go on for dayyys so if you don't want to be choking them down, you should probably cut them into shorter pieces.

Looks pretty pasta like if you ask me...

I cooked them in two ways just to try it out. I sauteed them in olive oil and I boiled them in soup. I put a little too much salt and oil in when I sauteed them, but the consistency was there. It was also pretty decent in the soup version too, so I plan on throwing these in my pho instead of the rice noodles. 

I highly recommend trying one out. You can also do this with a potato peeler if you have the right kind. Looking forward to eating a lot more zucchini in my near future. :)

I LOVE FOOD low carb tips and tricks

The Spiralizer has arrived! Zucchini noodles GALORE!

HeatherIhn 0

Read More

I'm not going to sit here and tell you that eating no sugar/low carbohydrate is fun. Most of us grew up with a carb-laden, sugar coated lifestyle. I'm from mid-Michigan myself, which means that we grew up on packaged goods and fast food (it's cheap, and when you have to drive an hour to get anywhere, it's quite convenient). My parents also made great home cooked meals which I won't leave out, but it was typical American food. Meat and potatoes. Pasta. The works.

If you are one of those people that never liked sweets, always ate healthy, grew up on organic and unprocessed foods....then good for you. *slow clap*   Just kidding, but seriously, what planet are you from?

Doing this high fat/low carbohydrate diet has been very revealing. Not only is my body snapping back into shape, but the most noticeable thing for me is steady energy. No more fatigue and wanting to crawl under my desk at work for a quick nap. I still do get rather hungry, I feel like I eat a lot and plow through meals that are much larger than I'm used to eating. For instance, at our favorite shabu-shabu place, I went through two plates of meat and my entire plate of leafy vegetables and tofu!

Well I don't need to go into detail. I just wanted to post some of the new things I've discovered either on my own, or through informative podcasts from nutritionists and dietitians (mainly Ben Greenfield, and Dr. Tamsin Lewis since I've been binge listening to Endurance Planet podcasts).

First up is a new pricey obsession of mine. I used to love the GT Chia kombucha drinks, but they were slightly higher in sugar than I wanted, so I found these guys instead. MAN are they delicious! The only downside that I see about them (other than the insane $2.99 price) is that they use Organic Stevia Leaf Extract. I just don't like sugar substitutes in general, but I think I am just a little scarred from my Diet Coke addiction (that I thankfully kicked hard in the butt about two years ago). I'll drink these in moderation, as a treat for myself.

This beverage is divine though. I have only tried these two flavors so far, but they are both SO GOOD, and full of probiotics! There is a wonderful aftertaste of coconut, kind of like drinking a piña colada, but a fizzy one. If only they didn't make such a dent in my wallet, my fridge would be stocked full of them. Be sure to check the labels though because there are so many flavors and the nutrition facts can vary widely between them.

You should be aware that it's common for people going on a high fat/low carb diet to need to up their sodium, so I have learned to solve this with Himalayan Sea Salt. I bought a grinder of the stuff and it is so good! It isn't bleached out and has tons of minerals for your body. I also discovered this incredible salt called Omnivore Salt. It's expensive but oh-so-good! I don't know about the health benefits there, I just like the taste. I am seriously contemplating getting a bunch of these for Christmas presents, I like it that much.

Next up, I found that one of the best sources of Omega 3 Fatty Acids and Vitamin A & D are from Cod Liver Oil. Since I don't like to take pills, I opted for the liquid version (I also think it will be better absorbed that way). I'm not going to lie. It is kind of gross, but I think most of it is mental. It really barely has any flavor at all, and would probably be fine tossed on a salad, I'm just a big baby.

Another thing I've been eating are Brazil nuts. I can't help but think of that scene in Best in Show when I eat them. Anyway, I freeze them since they will go rancid, and I also buy them in the shell. Pretty tasty too, and gives you a good dose of selenium and vitamin E. Do not consume more than two a day though, because you can get too much selenium which can cause brittle hair or nails (or even hair loss).

Last on the list for today is roasted seaweed! I don't know if it's my Korean blood or what, but I love seaweed! This brand is my favorite, but can be quite pricey. I barely buy them but they used to have them where I worked. I now eat a Kirkland brand pack, which actually packs about 5x's more sheets of seaweed, but they're often soaked in oil and it puts me off. I don't mind oil, but I prefer them to be not soaking my hands in the stuff. The benefits of seaweed is that not only is it low in carbs (about 1 gram per serving), but it gives you a little extra sodium and also is a great source of antioxidants and iodine. They also are a great alternative if you're a regular potato chip eater.

 Well, I hope that helps ease the pain a bit. It's a good time to experiment and get creative! Eat plenty of vegetables, and don't be afraid of carbs. Especially if you are doing harder efforts, you should adjust your diet for that. A rough guideline that I found is HERE. Lastly, HERE is a great article from Ben Greenfield for supplements that will help you perform on a low carbohydrate diet. Be smart!

I LOVE FOOD low carb tips and tricks

More things that I love! Food food food!

HeatherIhn 0

Read More

First of all, I want to announce that I feel AH-MAZING today. I must have gotten over some kind of nutritional hump because I woke up bouncing off the walls! My legs also feel surprisingly fresh for running a combined total of 17 miles this weekend. I want to lace them back up and head out there for another 10, and I honestly feel like I could with no issues.

My boyfriend made this for me! Asparagus,
frozen scallops, tomatoes cooked in butter and
lemon juice! SO GOOD and only 10 mins!

But I won't. Because rest is important, Kids.

Today's post is about FOOD! I've had a couple people ask me about my diet, so I thought I'd chime in with some tips and tricks I've found.

Essentially, all I'm doing is taking out a lot of processed foods, sugars and a good amount of carbohydrates. The first couple of weeks I intend on being fairly strict, omitting even starchy vegetables like some squashes and potatoes, and also omitting a lot of fruits. I include a lot more healthy fats (and some saturated), and a moderate amount of protein. If you want the percentages I've been averaging is 20% carbs, 30% protein, 50% fat.

The first week was ROUGH, and yes, I am only on day #1 of week 2. The hardest part was taking out sugars since I was so hooked on them. I found myself desperate for any sugar I could find, and my mood swings and chills made it really apparent at how addicted I was to them. No bueno! I also came home Friday night and crashed for 13 hours of sleep.

I have been using MyFitnessPal to keep track of my nutrition, and it has been amazingly helpful. The app has improved drastically since I first used it in the late 2000's. You know it was a really long time ago because I listed myself as "sedentary". I feel like every kind of food has been entered now, so it's a breeze finding exactly the brand you've eaten and the portion sizes. It also organizes your total nutritional content and connects to Strava, Fitstar and my Withings scale.

Strangely, one of the biggest obstacles has been that I have trouble eating enough calories. I just am never super hungry anymore. The fat is almost TOO satisfying. I still need to figure out how to solve this issue actually.

My typical lunch sans the tofu that I already
ate.

Mmm toasted coconut!

Some of the foods I swear by during the week are boiled eggs, tofu, unsweetened shaved toasted coconut (you can find this in the bulk section of whole foods and get a giant bag for cheap!), nuts (cashews are surprisingly sweet once you take sugar out, also walnuts pack a lot of good fats in a little package), half & half for my coffee, and a lot of greek yogurt and cheeses.

Pico de Gallo stuffed Branzino from Whole
Foods.

I also eat a mass quantity of veggies. Red bell peppers are a favorite, as well as plenty of greens and mushrooms! As for meats, I've been loving our fish nights. We splurge and get our fish from Whole Foods or the farmer's market. It's totally worth it. Trust me. Make sure it's fresh! As for all the other meats, I think it's important to get free range, organic and free of nitrates. After growing up in rural Michigan, I never thought I'd say those words...

This tea is tha BOMB. Caffeine free, sugar free, and cheap!

If you have a sweet tooth, I've been putting a little bit of whipped cream on some raspberries for dessert. Be sure to get the fuller fat versions because not only does it provide more calories but often times companies dump more sugar in to makeup for the loss of tastiness from taking out the fat. I also have been exploring new teas! Passion, by Tazo, is pretty tart but satisfying if you're craving fruit. My go-to at home is Trader Joes' Harvest Blend tea, which is full of ginger and cinnamon tastes with hints of apple. I plan on stocking up this season so I can have it all year long. Trader Joe's also nailed the gingerbread taste in their gingerbread flavored coffee.

The Gingerbread Coffee from Trader Joes

Additionally, I have been taking vitamin D3 supplements because my blood work says it's low. Little did I realize how much vitamin D can make a significant difference in your athletic performance and immune system, so make sure you are getting enough!

A few things I've noticed are that I don't have dips in energy anymore. I don't get that starving panicky feeling that I used to get when I go too long without food. My skin does seem a bit more oily but not breaking out. It wouldn't bother me except that I have bangs. It might be in my head, but sensitivities to certain foods seem to have lessened, like my ability to process lactose (I eat a lot more dairy than I used to and I seem to be completely fine) and my garlic/onion sensitivity seems non existent now (although I'm not going to push it).

I am still discovering new things daily and it's a learning process for me so take my tips with a grain of salt. I'm DEFINITELY not a doctor the last time I checked, so check with your doctor if you have any concerns. Oh, and read this book with me! The Big Book of Endurance Training and Racing by Phil Maffetone if you want to learn even more.

Here are a couple of other articles and books to check out.

• Fuel on Fat!
• Outside Magazine: Is Fat Making a Comeback?
• Metabolic Efficiency: Sunny Blende
• The Art and Science of Low Carbohydrate Performance
• Cutting Back on Carbs for Weight Loss
• Phil Maffetone - Trail Runner Nation Podcast

I LOVE FOOD low carb tips and tricks

FOOD! What I've been eating.

HeatherIhn 0

Read More