A Day That Will Never Be Forgotten

This is probably the most depressing blog topics that I have written about in two years. As many of you are aware, two explosives were detonated at the finish line during the Boston Marathon today 04/15/2013. I am not writing this blog to report the news and give you politics or the facts, however I am writing this to express my condolences to those that are no longer with us and those who are severely injured. All of our prayers and thoughts at LJay Health goes out to families of the victims, the Boston community, running family and the nation as a whole.

The Boston Marathon is like the Super Bowl for many runners and everyone works very hard to get there. Unfortunately the glory and victory was taken away from the athletes who ran the marathon today. Who would have ever thought that someone would intentionally plant explosive devices at a marathon, it definitely caught everyone off guard.

I have ran 5 marathons to date, 30 miles this past Sunday and running the Boston marathon was in my future. Considering the events that happened today, I am not really sure how I feel at this point in time. It is really a heart felt moment for myself and millions of other people. It is important that we not live in fear but to be very cautious in everything we do.

One thing that we can take away from this tragedy is to remember to cherish life and be there for one another. I want to leave you with a quote that I was inspired by especially after today.

Live, Love, and cherish Life. Make friends, memories, and plans. Your life is about you, but life is not about you. Fall in love. Love the fall and winter and spring and summer. Ski, skate, sing and dance. Smell the rain and the chocolate chip cookies. Take all the time you need, but don’t waste it. Catch the big one with your dad. Go on a trip with your mom. Love children, for you were once one. Learn from your elders, and one day you’ll have their wisdom. Seek the truth. Find it in yourself, others, and in your faith. Be patient and gentle. Most of all truly live.

Leave a comment and let me know how you are feeling even if its just to vent.

 

More Natural Whole Foods

It’s always interesting to see the studies done on processed foods and how they compare to natural whole foods. In the photo above the watermelon aged as time went by representing that it is a natural food from the earth. On the flip side, the burger and fries did not age as time went by and as a matter of fact it looked exactly the same 180 days later.

When we eat processed foods like burger, fries, vending machine foods, cookies, chips, soda etc our bodies have a hard time processing the food as energy therefore stores the food as fat and toxins in the body.

Foods that are natural, whole and from nature like fruits, veggies, whole grains, nuts, and lean meats are better absorbed by the body and used as fuel for energy.

Why not look good from the inside out rather than from the outside in. Incorporating more natural food in the diet helps improve skin tone, eye sight, improve chronic diseases, and helps with sleep patterns.

I use to have bad skin before eating more natural foods and would be so focused on buying skin care products and going to see the dermatologist to apply chemicals to my skin. Nothing would really work, I saw a little improvement but didn’t get the results I wanted. When I started eating foods like spinach, broccoli, carrots, nuts, berries and fruits and drinking water I started to notice that my skin tone improved drastically. Blemishes were gone, oily skin reduced, and pimples didn’t appear anymore.

What kind of improvements have you noticed while eating whole foods?

Remember eat to live and not live to eat. Correct the issues starting from the inside out and make this a great year to improve your health!

Thanks for reading as always,

LJay Health

Jax Bank Marathon

Completed the Jacksonville Bank marathon this past Sunday 12/16/2012 in Jacksonville, FL! It was a great race with a flat and shaded course. I used this race as a training run for the ING Miami marathon in 6 more weeks.

The day afterwards my body was sore and I was walking like tin man (very slow) but today feels awesome and I am back to normal.

I stopped more frequently for water during the race because the sun came out and drained everything out of me. But my time was still pretty good considering.

This makes for marathon number 2 and will be completing number 3 next month!

What are some of your 2013 goals? It can be nutritionally, physically or both. Please share!

ING Miami Marathon

I am slowly gearing up for the ING Miami Marathon. This will be my 2nd full marathon (26.2 miles) and I am excited about the awesome scenic route of Miami. I think that this will be a great way to start the New Year and set the expectation for my 2013 race year. I have 8 weeks left until the big day Sunday, January 27, 2013. My training schedule includes 4 runs a week in which Saturday’s are my long runs consisting of 14+ miles. I am using a running plan by http://www.runnersworld.com/training-plans/marathon-training-plans.

Goals: My goals for the race is to finish in 3 hours and 30 minutes, and to drop to race weight which is about 10lbs I will need to lose in 8 weeks. Losing the additional weight will help my body last longer and relieve the stress on knees and legs during the long distance.

The Course: The race will start in downtown Miami (Biscayne Bay) and then head over the first Causeway (2 miles) unto South and Miami Beach. After running on South Beach runners will head back over the Causeway (2 miles)back into downtown Miami and then all the way down into Coconut Grove and turn around heading to the finish line.

Participants: This year (2012) there were almost 4,000 marathoners and over 16,000 half marathoners. With that being said, they are expecting an even bigger turnout for 2013 since ING NY Marathon was cancelled. Runners will be coming from all over the world to run this race and mingle with other runners.

Recommendation for 1st time marathoners: My best advice to prospective marathoners looking to run a marathon is to be consistent with training and put in the time. Nutrition is equally important and both go hand and hand. If you have a marathon training schedule you should try and follow it as much as possible but don’t beat yourself up if you miss a day. Also, please please please listen to your body and avoid injuring yourself.

If you are thinking about registering or want to know more about the race there is still time to sign up and I am including the link to the website: http://www.ingmiamimarathon.com/

Ill be sure to let you know how the race goes! To keep up to date with my training and day to day prep, follow me on Facebook or Twitter @ljayhealth. Both links are also found on the left side of this page!

Happy Thanksgiving!

On behalf of LJAY HEALTH, I want to wish everyone a Happy Thanksgiving! Thanks so much for following and reading my blog. I am thankful to have all of you as a great support system and fitness family! Enjoy your feast, workouts, family etc!

Share with us, what are you thankful for this Thanksgiving?

What’s Your Take On Supplements?

Multi vitamins, green tea, vitamin C, B vitamins, omega fish oils and the list goes on and on. You can walk into any health food store, or a vitamin shop and find shelves of nothing but dietary supplements. The picture above are my very own supplements that I take on a daily basis and have taken for years. Some other supplements you see there is alfalfa which helps to cleanse the liver, cinnamon that is a natural blood sugar stabilizer, and garlic which helps to improve cardiovascular functions.

Many people feel that supplements are a waste of money and have no true benefit but I believe otherwise through personal experience. Taking supplements in conjunction with nutritious meals have helped to improve my overall workout endurance, strength  and not to mention my handsome looks  If you do or don’t take supplements I would like to hear your feedback and take on it. Please share with your fitness family!

So why do people take supplements?

I personally take supplements to help ensure I am getting all of the nutrients my body need on a daily basis. It is also convenient for me to take the supplement rather than eating the food that carries the vitamin. Also being a vegetarian I have to make sure I am receiving adequate amounts of B vitamins, calcium and iron since these vitamins are found in meats.

Some people may also have the need to take supplements because their bodies lack the production of it. For example, someone may have a iron deficiency and therefore they need to take an iron supplement to make up for it.

What is the downside to taking supplements? 

Supplements should not be taking in place of eating natural foods. The bulk of our daily vitamins and minerals should come from real foods and not in the form of supplements. Supplements, especially depending on the kind can be expensive and may put a dent in your wallet after while. In my opinion, our health is definitely worth the investment and I believe we have an opportunity to prevent serious illnesses and diseases that might be faced later in life through intake of natural foods and supplements.

Digesting Supplements

When taking supplements try and take only 2-3 at one time and wait 1-2 hours before taking another one. The reason is that our bodies can only use a certain amount of nutrients at one time. The excess comes out through the urine and is generally darker than usual. Most supplements come in the form of a pill some small, medium and large depending on the type. Many supplements are now being made in powder form that can easily be blending or mixed in with water or a soft drink.

LJAY HEALTH TOP VITAMIN & SUPPLEMENT SHOPS

1.GNC 

2.Vitamin Shoppe

3.BodyBuilding.com

4.Nutri Shop 

5. Discount supplements.com

 

 

NY & 16oz Limit Legislation

 

New York just passed into legislation to ban the purchase of more than 16 ounces of soda at one time. This means that restaurants, movie theaters, street vendors and other establishments are not allowed to sell more than a medium sized drink. As this is great news to help take control of the major obesity issue that America is facing, what will stop buyers from simply going back to the venue and purchasing another beverage?? Will this hurt businesses financially due to restricting their sells on product? How will locals of New York city feel about this?

What are your thoughts on this legislation? We have freedom speech but no freedom to purchase now. And still we can walk into a store and buy as much as alcohol and beer as we want…..

Whole heartily I understand the reasoning for this ban however there are other ways to take control and help people to eat and live healthier. Peer groups, more education boards, community outreach, mandates on beverage suppliers to remove certain chemicals and syrups.

And why New York city? This is major tourism city that people visit and when they do they want to have fun and enjoy themselves and not be restricted on the size of the drink they can order?

Mayor Bloomberg in a interview with Dr. Gupta stated “this is a personal issue for me”. However, to me smoking and tobacco is a much bigger issue than drinking a large soda. Lets fry this big fish first and then work our way down.

 

Post 30 Day No Refined Sugar Challenge

Decided to make a video to give an update on the 30 Day No Refined Sugar Challenge we started back on July 23, 2012. Thanks to everyone who joined the challenge with me. Please comment and let me know how you feel and how the overall experience was for you!

How does Ronald McDonald look nowaday?

I was doing some research and came across an article on McDonalds and thought to myself “When was the last time I ate there”? Thankfully I could not remember the last time I ate fast food at all. It seems like everywhere you go there is a McDonalds restaurant on the corner. Now they are in hospitals, colleges, airports, and even churches.

I remember watching a documentary Super Size Me and it was very interesting but sad of all the negative health effects that Morgan Spurlock developed just by eating fast food all those times, not to mention all the weight he gained as well. He put his health on the line just to educate and demonstrate how our bodies react to these foods. If you haven’t seen the documentary I highly recommend it.

Fast food costs are inexpensive and tastes very good, but the negative effects on physical health last much longer. With the high-calorie meals come more fat, cholesterol, salt and sugar — and therefore fewer vitamins, minerals and other nutrients — than in healthier foods. The USDA Dietary Guidelines for Americans reports that these eating habits create nutritional deficiencies along with weight gain. The health problems that stem from overweight and obesity alone can severely limit lifestyles and shorten life spans.

Fast food can be the biggest contributer to obesity. Fast foods are loaded with fat and calories. Ordering without limits may have negative effects on your health and weight. Hamburgers with multiple  patties, cheese, bacon and mayonnaise may exceed the 65mg fat limit recommended by the USDA for the whole day.

Many drive-through foods and drinks have high sugar content, including milkshakes, 62g of sugar, and colas, 44g, in 16-oz. servings as per the USDA. Fast foods contain high amounts of cholesterol and salt, two nutrients that contribute to cardiovascular health problems. The U.S. Centers for Disease Control and Prevention report a direct link between sodium intake and negative effects on blood pressure, and note that Americans consume most of their sodium in processed and restaurant foods.

What have fast food companies done to make things better?

Fast food companies are developing healthier options to meet the desires of healthier consumer needs.. Many fast food chains now offer healthy options including low-fat, low calorie foods; fresh foods; bottled water; and salads made with fruits and vegetables. Some stand-outs in fast food nutrition include low-fat salads and sandwiches and grilled chicken.

Other healthier options have been added to many fast food menus. Low-fat yogurt, fruit cups and wheat buns can replace some of the higher fat and lower fiber meal options. However, these healthy choices have the ability to take a wrong turn when mixed with unhealthy selections, such as fried chicken and high-fat dressing on the salads, cookies, candies or high-sugar granola mixed into the yogurt or whipped toppings on the fruit. Stick with the food in its most natural form to get the highest nutritional benefit from it.

Thanks for reading LJAY HEALTH

References
USDA: Dietary Guidelines for Americans
U.S. Centers for Disease Control and Prevention: Sodium Fact Sheet
USDA: Nutrient Database
AHA: Eating Fast Food
Office of the Surgeon General: Overweight Consequences

 

Nutrition for Athletes

Whether it’s running, swimming , cycling or crossfit, athletes need to eat a nutritious, balanced diet to fuel the body. Good nutrition, like any workout, has some general rules and concepts. I don’t know about you but my body needs the energy before, during and after my fitness events.

What diet is ideal for athletes?
Athletes need a diet that provides enough energy in the form of carbohydrates and fats as well as essential protein, vitamins and minerals. This means a diet containing 55-60 percent of calories from carbohydrates (10 to 15 percent from sugars and the rest from starches), no more than 30 percent of calories from fat and the remaining (about 10-15 percent) from protein.

That translates into eating a range of different foods every day – grains, vegetables, fruits, beans, lean meats, and low fat dairy products. The base of the diet should come from carbohydrates in the form of starches and sugars. Water is very important to prevent dehydration as dehydration can stop even the finest athlete from performing their absolute best.

Are Carbohydrates Important for Athletes?
When starches or sugars are eaten, the body changes them all to glucose, the only form of carbohydrate used directly by muscles for energy. Whether carbohydrates are in the form of starches (in vegetables and grains), sucrose (table sugar), fructose (found in fruits and juices) or lactose (milk sugar), carbohydrates are digested and ultimately changed to glucose.
The body uses this glucose in the blood for energy. Most glucose is stored as glycogen in the liver and muscles. During exercise glycogen is broken down in the muscles and provides energy.

Usually there is enough glycogen in muscles to provide fuel for 90-120 minutes of exercise. Most exercise and sport games do not use up glycogen stores so eating carbohydrates during the activity usually isn’t needed. But for some athletes, eating or drinking carbohydrates during exercise helps maintain their blood glucose and energy levels. Most athletes need not be concerned with “carbohydrate loading,” the special technique of eating a lot of carbohydrates for several days before an endurance event (Im sure you all have heard about it) . Instead, focus on getting enough carbohydrates everyday. The best way to ensure plenty of energy for exercise is to eat a nutritious, balanced diet that is high in carbohydrates and low in fat with lots of different foods.

Do athletes need extra protein or protein supplements to build muscles?

No. Muscles develop from training and exercise. A certain amount of protein is needed to help build the muscles but a nutritious, balanced diet that includes two or three servings from the meat/bean/egg group (6-7 ounces total) and two to three servings of dairy daily will supply all of the protein that the muscles need. Extra servings of protein in foods or protein supplements do not assist in muscle development. Unlike carbohydrates, protein cannot be stored in the body and any excess will be burned for energy or stored as body fat.

What should an athlete eat before, during and after exercise?
The most important thing is to concentrate on eating a nutritious, balanced diet every day. This provides plenty of energy to grow and exercise. Here are a few tips on eating before, during and after exercise. I am sure to follow these recommendations especially when I am training for an event.

Before

Have some high carbohydrate foods like bananas, bagels or fruit juices. These foods are broken down quickly and provide glucose to the muscles.  The timing of this meal depends on athletes’ preference for eating before exercise, but
researchers have found that eating something from 1 to 4 hours before exercise helps keep plenty of blood glucose available for working muscles. It is also critical to drink plenty of cool water before exercise to keep muscles hydrated.

During
Perspiration and exertion deplete the body of fluids necessary for an optimal performance and lead to dehydration. It is important to drink plenty of cool water, at least a half a cup of water every 20 minutes of exercise.
Usually there is no need to worry about replacing carbohydrates unless the exercise lasts over 90 minutes and is hard and continuous. When this happens, drinking a sports drink or other beverage with some sugar in it will fuel and water to the muscles being exercised.

After
If the exercise was strenuous and lasted a while, glycogen stores may need refueling. Consuming foods and beverages high in carbohydrates right after exercise will replenish glycogen stores if they are low after exercising. No matter the intensity of the exercise, it’s important to drink plenty of water and eat a nutritious, balanced meal that has lots of carbohydrate rich foods such as grains, pastas, potatoes,vegetables and fruits.

Thanks for reading -LJAY HEALTH

Information from this post was gathered from http://www.fitness.gov/nutrition