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.

 

Marine Corps Marathon Fundraiser

Hi all,

I am very excited to be running the Marine Corps Marathon this year on October 27, 2013. As you may have heard registration day for this event was absolutely bananas. The marathon sold out in less than 2.5 hours with about 30,000 runners participating. Luckily this year I will be running with The Little Things for Cancer charity group which is awesome! We have roughly 25 members of the charity who will all be running the marathon and raising the awareness for this cause.

The Little Things for Cancer charity group provide funds for services for cancer patients and their caregivers. The Little Things differs from many other organizations in that they offer support to people affected by all types of cancer, not just one specific type.

I am on a mission to raise $1500 if not more for the charity group. I am asking all of my support group, family, and friends etc to help me in raising funds for such a great cause and charity organization. I have included a link below where all donations can be made. All of the proceeds will go directly to the charity.

http://www.ir4c.com/AthleteStory/ljay

 

Thanks for all of your support over the years!

Sincerely,

LJay Health!

LA Marathon Weekend

The LA Marathon on 03/17/2013 makes my 4th marathon. I expected to finish in 3:45:00 however I was not expecting all the hills in LA which slowed me down just a little. Almost 25,000 runners showed up for the event which is pretty awesome. My training for the marathon consisted of 3-4 runs a week with weight training on my off days. My eating was really good and I made sure to avoid anything that wasnt healthy. I can really tell a difference in my runs when I eat good and when I don’t. I flew across the country all the way from Florida to California. However, I met people who were from Australia, Europe and Africa in LA just to run the marathon.

 

The Course

The LA Marathon course was pretty eventful. We ran through all the major attractions such as the Dodger Stadium, Hollywood, Beverly Hills, Downtown LA and Santa Monica beach. If you haven’t ran the course before I highly recommend it but be sure to train for hills One thing that I also liked is that there was a huge support system from locals, family members and friends. About 90% of the race was filled with spectators cheering the runners on and handing out food and water. I think that all the cheering keeps the runners motivated! The weather was cool and overcast which made for an even better race.

Unfortunately, I didn’t see any celebrities running the race but I heard some were in disguise. I did do a little site seeing at Huntington Beach, Santa Monica beach, Long Beach, Hollywood, Downtown LA, Rodeo Dr, and Marina Del Ray. My friends Jim, Sam and I took a tour with the TMZ show which was really fun. We spotted all the celebrity hang out spots, restaurants and gyms. Amanda from the TMZ show was our tour guide…I gotta tell you she is something else and very funny.

What’s Next for LJay? 

I am training for marathon #5 in Nashville on April 27,2013 and a 50K (31 miles) in May. People ask me all the time “Why do you keep running marathons?” To me, that is a very tough question to answer but deep down inside I do it because it makes me happy and I love running. Everyone has their thing that they enjoy like golfing, fishing, skiing, hiking etc…and mine is running!

What’s Next for you?? Comment and let us know…I look forward to it. 

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!

Eat the Pumpkin, Don’t Just Carve It

With Halloween just around the corner the stores are stocking up with Pumpkins for you to buy. Instead of carving the pumpkin for Halloween decoration it is also beneficial to eat it as well. Pumpkins are high in fiber, low in calories and fat and a good source of vitamins. Below are the many health benefits of eating pumpkin and pumpkin seed!

Benefits of Eating Pumpkin

Pumpkins Keep Eyesight Sharp

A cup of cooked, mashed pumpkin contains more than 200 percent of your recommended daily intake of vitamin A, which aids vision, particularly in dim light, according to the National Institutes of Health.

Pumpkins Aid Weight Loss

Pumpkin is an often-overlooked source of fiber, but with three grams per one-cup serving and only 49 calories, it can keep you feeling full for longer on fewer calories.

Pumpkin Seeds Can Help Your Heart

Nuts and seeds, including those of pumpkins, are naturally rich in certain plant-based chemicals called phytosterols that have been shown in studies to reduce LDL or “bad” cholesterol

Pumpkins May Reduce Cancer Risk

Like their orange comrades the sweet potato, the carrot and the butternut squash (to name a few), pumpkins boast the antioxidant beta-carotene, which may play a role in cancer prevention, according to the National Cancer Institute.

Pumpkins Protect The Skin

The same free-radical-neutralizing powers of the carotenoids in pumpkin that may keep cancer cells at bay can also help keep the skin wrinkle-free, Health magazine reported.

Pumpkins Can Help After A Hard Workout

Ever heard of bananas being touted as nature’s energy bar? Turns out, a cup of cooked pumpkin has more of the refueling nutrient potassium, with 564 milligrams to a banana’s 422.A little extra potassium helps restore the body’s balance of electrolytes after a heavy workout and keeps muscles functioning at their best.

Additional Benefits 

Prevents Kidney Stones – Have 5 to 10 grams of pumpkin seeds every day. This stimulates the kidneys and prevents the formation of calcium oxalate stones.

Depression – Pumpkin flesh contains L-tryptophan, a chemical compound that triggers feelings of well-being and happiness. Having pumpkin as a part of your daily diet can keep your spirits high and prevent depression.

Diuretics – Pumpkins are natural diuretics. These help in flushing out the toxins and unwanted waste material from the body, leaving you refreshed and healthy.

Promotes Prostate Health

For you men over 50 helping carve pumpkins this Halloween, be sure to save those seeds.  Pumpkin seeds help promote a healthy prostate and minimize the issues such as urination problems due to an enlarged prostate.  Prostate problems are most common in men over fifty.

Better Bones

Pumpkin seeds are high in zinc and are a great natural resource for this much needed nutrition.  Low levels of zinc are one of the links to osteoporosis.

Arthritis Relief

In a recent study pumpkin seeds showed the same anti-inflammatory benefits as the non-steroid drug indomethacin.  The good news on these results is that the pumpkin seeds did not have the same negative effect of damaged fats (lipid peroxides) in the lining of joints like the anti-inflammatory drug.

What Do You Like About Your Gym?

 

There are many gyms to choose from when looking for a fitness home. Fitness giants like; LA Fitness, Gold’s Gym, Bailey Powerhouse, and World’s Gym are just a few that dominate the market. People are now joining Crossfit gyms which I love, building home gyms and working out in the fitness clubhouse where they live.

Most gyms offer a plethora of amenities like swimming pools, yoga classes, basketball courts, saunas, tanning beds, free weights and cardio machines. Ultimately when choosing your gym you pick the one where you will have the most benefit and of course the one that is closest to your home or work.

 What gym are you apart of and what do you like most about that gym? What keeps you there? What amenities or classes do you frequently take advantage of?

I am currently not apart of any gym but have been in the past. I mainly do workouts at home, in the parks or run in the neighborhood. However when the weather starts to get colder I may be joining a gym again haha. What keeps me working out at home is the convenience of being able to just wake up and get a workout in and not worrying about how long it will take someone to finish using a machine.

Next year (2013) I am planning to take a tour to some of the biggest and best gyms in the country and will also be going to some Crossfit gyms too. I will then write an article of each gym I visited and what I found best about it.

Please share with me and others details about your gym and why you decided to join..Thanks—LJAY HEALTH

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

Limits- How much is enough?

What do you do when you have goals and you reach them? Do you make new goals for yourself or do you stay content with where you are? But aren’t there limits and if so how do we know how far to go or when enough is enough. Some people are content with where they are in life and others are constantly trying to keep up with everyone and even try to become number 1.

I myself have set goals constantly especially when it came to running. At first I told myself that I would run a 5k race and then I told myself I would run a 15k, then a half marathon. But do I stop here or do I train to run a full marathon. I wonder if I would set to do a triathlon after I complete my full marathon. Sounds like alot huh. How much is enough??

Knowing your limits and challenging yourself are two different things in my opinion. I know that I can only do so many reps of deadlifts at a certain weight and If I tried to do more I could possibly hurt myself. I know my limits. Setting challenges for yourself is training for a 5k, 15k, half marathon and so forth or setting to lose 1-2 pounds a week.

Everyone is different and we should not try and live our lives or workout a certain way because someone else is. Do what works for you and listen to your body. I know so many athletes who injure themselves because they try and keep up with the next person. Make small goals in order to get to the big goal! 

We all have limits but setting realistic goals for yourself will help you stay injury free and keep you healthy mentally. We all have to run our own race and no one else can do it for us. Work hard, eat good, sleep well helps to make a stronger you.

Are limits a good thing or bad thing? Respond back with your take on this topic.

Thanks for reading LJAY HEALTH

Whole Wheat vs. Whole Grain

There can be some confusion when it comes to choosing whole wheat or whole grain and the differences between the two. Whole grain and whole wheat look very similar. Sometimes I cannot tell the difference between the two without tasting them. Whole grain has a richer taste than whole wheat does. Whole grain has a more darker texture than whole wheat does.

One of the main differences between whole wheat and whole grain is the process used to prepare the grain flour. With whole-wheat flour, the grain has gone through a refining process that has removed some of the nutritional value . However, whole-grain flour does not go through this refining process, and maintains the natural level of nutrients.

I have done some research and created a chart which distinguish both at a glance.

All in all, in my opinion Whole Grain bread wins in this battle. Some may argue, however eating any food that hasn’t gone through a refining process is always better over processed food in my eye. Also for those who want to try and minimize sugar spikes will choose whole grains over whole wheat.

Thanks for reading as always! -LJAY HEALTH 

Pre 30 Day No Refined Sugar Challenge

Hi everyone! Monday, July 23, 2012 starts the first day of LJAY HEALTH 30 days of eating no refined sugar challenge.  The challenge will end on Friday, August 24, 2012. If you are looking to see increased fitness results or just an improvement of overall health you should join the challenge. This challenge will also test your mental strength as well!

If you are on Facebook, follow and Like my Facebook page to stay up to date on live post daily.- facebook.com/ljayhealth 

You can also find the Facebook link on the left side of this screen and click the Like button. The Facebook page will consist of other people who are also doing the challenge. Share ideas, stay motivated, share results all on the page!!

Things to know about Refined Sugar

Refined sugars consist of foods such as cakes, cookies, candy, table sugar, foods with high fructose corn syrup (donuts. chocolate, certain cereals, vending machine snacks etc.

Eliminating sugar from your diet stabilizes your blood sugar levels. When you eat foods that contain sugar, your pancreas releases insulin to help redistribute the sugar in your blood to your cells for energy. Your body stores excess sugar in your muscles and liver, according to LiveStrong.com.

Depending on your body’s response, consuming sugar may cause spikes in your blood sugar or glucose levels. When you eliminate sugary foods, you reduce these peaks, stabilizing your blood sugar. Eliminating sugar also reduces food cravings caused by drops in blood glucose, ridding yourself of the up-and-down pattern of your blood sugar levels.

The single largest source of calories for Americans comes from sugar—specifically high fructose corn syrup. Just take a look at the sugar consumption trends of the past 300 years:

In 1700, the average person consumed about 4 pounds of sugar per year. (very, very low compared to today) 
In 1800, the average person consumed about 18 pounds of sugar per year.
In 1900, individual consumption had risen to 90 pounds of sugar per year.
In 2009, more than 50 percent of all Americans consume one-half pound of sugar PER DAY—translating to a whopping 180 pounds of sugar per year!

Sugar is loaded into your soft drinks, fruit juices, sports drinks, and hidden in almost all processed foods—from bologna to pretzels to Worcestershire sauce to cheese spread.

Here is a very interesting articles posted by MenHealth identifying 20 Most Sugar-Packed Foods.

http://eatthis.menshealth.com/content/20-most-sugar-packed-foods-america?article=5&page=1

Join LJAY HEALTH in this challenge and help spread the word about this challenge. I am very excited about this challenge! 

Post 30 Day No Refined Sugar Challenge