6 Superfoods You Should be Eating in 2014

Nothing crazy but there are some amazing superfoods you need to add to your training table for 2014!

There are so many off the chain resolutions we make each January 1st. Now this can be a good thing but so is having a game plan that you can actually stick with. Rather than bog you down with a list of supplements a mile long, how about adding three servings of each of these foods to your menu each week? I promise it will be painless and you will see results within the first month before you run out of motivation. Here's number 1:

1.) Eat More Omega 3 Fish & Shellfish
If you are still doing the chicken breast deal, try swapping out three servings a week with salmon, mackerel, sardines, or shrimp. The Omega 3 fatty acids are something we often do not get enough of so try some panini grilled salmon or shrimp over sauteed spinach and mushrooms. Those lightly cooked vegetables are complex carbohydrates which require more energy to digest and break down. Much better for you.

Salmon fillet grilling on a panini press. 3 ozs is all you need / serving.

2.) Chia Seeds (Cha cha cha CHIA!)
Organic Chia Seeds like these from Nature's Approved can be added to smoothies and ground up into a meal (literally)! Rich in ALA Omega 3, protein and fiber, they are power-packed. Add ground seeds to natural whole grains like oatmeal and whole wheat pancakes. Speaking of which, natural, multi-grain hot cereals are easy to prepare and delicious with lots of protein and fiber. Add in your Chia Seeds for even more nutrition.

Organic Raw Chia Seeds and Chia Omega Supplement.

3.) Lowfat Yogurt
Here's another powerhouse food that gives you a lot of bang for your buck. In fact if you like Greek Yogurt, you'll love this Icelandic version by Siggi's. Whichever you choose, lowfat or nonfat and low sugar is the way to go. Make sure they yogurt you choose also has active live cultures which will help your immune system and digestive track. You'll be getting extra calcium along with the protein without very much added fat. Study participants excreted significantly more fat than individuals who did not consume low fat dairy products.  I call that winning!

Low-fat Icelandic and Greek Yogurts offer more protein but less fat & sugar.

4.) and 5.) Dried Super Fruits like Cranberries & Plums
Here's another way to get both extra fiber and antioxidants in your diet, especially during the winter months. Did you know that the humble dried plum aka PRUNE has more ORAC rated antioxidants than blueberries? They are also higher in antioxidants than strawberries too and easy to take along. Dried cranberries, also known as "Craisins" by Ocean Spray, likewise offer a lot of vitamin C in a small package along with fiber. Add them to breakfast smoothies, whole grain cereals and yogurt.

Dried Cranberries and Plums are rich in antioxidants and fiber.

6.) Go Nuts Over Pecans
Raw nuts like pecans offer rich, natural oils that help keep dry skin and inflammation at bay. However, they are also rich in antioxidants, even more than peanuts, walnuts or macadamia nuts with NO additional salt. That's an added benefit along with protein and fiber. Try adding these superfoods to your training table diet for the new year and see how quickly you recover from your weightlifting and workout sessions. Commercial energy bars are often highly processed and loaded with sugar to make them taste good. Try any of these as a snack or meal item and you'll not have room for that other nonsense!

Rather than buy energy bars, invest in some raw food like these pecans.

ReBody Supplements: First Impressions

ReBody Program: Hunger Chews & Pre-3 Max Workout Enhancement Formula. PHOTO: Kestrel Heat Stress Tracker, ThermaLuxe Polar Bottle & Buddy Lee Jump Rope

As the weather is finally breaking with some warmer temps and sunshine in the northeast, I'm encouraged to get outside more and more.  This past weekend was a blast! Close to 4 hours of inline skating that left me sweaty but really happy to know that my body is no longer in dormant mode. Today I shook it up a bit more with a bit of speed rope time, (see my Jump Rope Mix).

So how do you maximize your workouts so they yield the most gains? When I use my weight machine, I make sure to have my recovery drink within 30 minutes of completing the last rep. I have a chocolate-Sunbutter based smoothie whipped up in my VitaMix as a reward for my hard work. So I've been thinking, what about BEFORE my workout? 

Pre-3 Max: Exercise More Effectively
I've recently been using Re-Body's Pre-3 Max which is a Pre-Exercise Energy Optimizer. I definitely needed something even as a motivator because sometimes, especially in the mornings, you're just not quite there. Even the thought of working out is tiring!  The Pre-3 Max contains what they call 3 superstar ingredients, namely Powergrape, CapsiMax plus Rhodiolife. This formula also comes in a caffeine free version but I am using the regular one which offers 200mgs per serving.

I Need a Boost
On days that I know I will be out exercising for long periods of time is when I think this product will perform the best. It is supposed to reduce oxidative stress which comes with aerobic exercises like skating, cycling, running, jumping rope, etc. However you can also build up oxidative stress when lifting weights. We all want stronger muscles and using a supplement like this before you workout is a great incentive to go hard. I am noticing that once I am into the reps on my Nordic Flex Ultra Lift, I seem to get stronger with each set. I also rest less between them so I can get through a bit quicker. Over the past three weeks, I have noticed a bit more definition in my upper arms which is quite a milestone. My legs are generally not a problem because of all the cycling, skating & walking I do.

Re-Body Meal Plan
It may not seem like a big thing but I really like about the Re-Body Program is that it is based on real food and pretty wholesome food at that. The little booklet, Commit Connect Succeed has a sample meal plan anyone can follow because the components are easily available. They give you some ideas and calorie counts on meals rich in complex carbohydrates and lean proteins. Fact is, now I pretty much Panini Grill or Rotisserie nearly everything. Not only do I enjoy those fancy criss-cross grill marks but I am using a LOT less olive and coconut oil for cooking. I grill peppers, onions, eggplant, you name it, and it all comes out so delicious.

Complex carbs like those shown here are at the core of the Re-Body Meal Plan

Even though I've written several books on nutrition, (The New Woman's Herbal & Nutritional Guide Lotus Press) this is something simple to remind you of calories, fats, portion sizes and what a healthy, balanced meal looks like.

Hunger Chews
What I have found to really be helpful are the Hunger Chews. They taste delicious with a Star-Bursty Mandarin orange flavor and come individually foil wrapped. These are a definite hit. They contain a natural Satiereal Saffron Extract (Crocus sativus L.)  If you have a specific meal where you tend to over-do it, that would be the meal or time to take a Hunger Chew. My highest calorie meal is dinner plus the extra snacks that tend to go with the end of the day. I take one of these before dinner and it knocks out all of that recreational night-time snacking. This is something that you can take to get serious control over your calorie count and will give you immediate, measurable results.

Moving Forward
As you may know, I am in training for the Rapha Women's 100 coming up in July. The day of the event is NOT the time to try something new! So that is why I am trying these supplements NOW rather than wait. So far, I feel great and think the Re-Body Program is going to be a successful addition to my existing cross training program. These two products: Pre-3 Max & Hunger Chews are so far filling a gap in my exercise & meal planning protocol. If I can get those two issues nailed down, I believe I'm going to see some pretty amazing results as the season progresses.

Buddy Lee's Aero Speed Jump Rope

X-Training Diary: Park Ride, My Menu and Kit of the Day

Kit of the Day: Lazer Helium in Flash Flouro, XX2i France1 Eye Wear, Gore Bike Wear Countdown Lady AS Vest, Victoria Thermal Jersey and Spinnaker Capris by Terry.

RAPHA WOMEN'S 100, NJ: What a beautiful weekend! I started with a bit of cross-training on Saturday by doing some curls and chest presses on my Nordic Flex machine. Many cyclists neglect the upper arms but you do need a certain level of strength and tone for steering and quick handling.

Sunday morning started off right with a new multi grain cereal. Hodgson Mill Multigrain with milled flaxseed & soy.  It is a hot cereal and takes a little less time to cook than my Irish oatmeal.  It contains oats, wheat bran, milled flaxseed, soy grits, untoasted wheat germ and cracked whole wheat. It is SO delicious and is rich in Omega 3 oils due to the flaxseed. Complex carbohydrates like these were just what I needed for my training ride. Today, I went to my local park to avoid weekend street traffic.

My training buddy. Fully loaded Nishiki Sport Touring

A Ride in the Park
I find riding to my local park to be a cross-training adventure in itself. Once I arrived, there is a fitness trail that you can either hike or bike. It's about a 7 mile loop around the park and past meadows and marshy areas. 
The bright sunshine and blooming flowers and trees we amazing. I stayed on the main road and pulled into this bike rack here to stretch and take a few sips of water. I would have stayed longer but the wind and low temps were making it difficult to extend my training session.

My Menu for the Day
I was glad to have had the multi-grain cereal under my belt. I also had a cup of Rainbow Light's Chocolate Protein Energizer with a shot of coffee added to it. This gave me a bit more alertness and energy. I only did about 5 miles but after bucking the wind most of the time, I was a bit hungry when I got home.  Here is my menu for the day, not including dinner which will most likely be rotisserie chicken and mixed vegetables:

Chocolate milk is a great recovery drink. This is even better!

Breakfast
1 Cup Multi Grain Hot Cereal
1 tsp Butter + Canola oil
Splash of Milk

1 Cup Rainbow Light's Chocolate Protein Energizer

Lunch
15 Small Shrimp fried in Coconut Oil
1 cup mixed organic spring greens
3 marinated mushrooms
1/2 fresh avocado
1 tsp lemon juice
1/3 cup ramen noodles 

I try to keep anti-inflammatory foods like avocado & shrimp high on my training table list.

Kit of the Day
It was only about 48 degrees when I went out just before noon. Add in the wind chill factor and it felt more like 42. I prefer it a little warmer if I can get it of course but it was dry and sunny so I took a chance.  Here is my "weekend kit" which has more visibility due to the flashy green Lazer Helium helmet and white vest. My jersey and knickers are mostly black so I wanted to be sure and stand out for those Sunday drivers.

This thermal kit is good for between 44-48 degrees.

Lazer Helium Lid in Flash Flouro Yellow and XX2i France1 Eye Wear.

Terry's Victoria Jersey had a mandarin collar and is soft brush lined. Terry's Spinnaker Tights have minimum padding as they are more suited for spinning class.
With the added Gore Bike Wear Vest, I was very comfortable despite the wind. That's due in part to the built in Windstopper fabric. You want to keep your core warm.

In the 40's, I prefer full fingered gloves. These soft, fitted Pittards by Pearl Izumi are perfect and I also have a fingerless pair.  That's how much I like them! So this kit offers adequate to good comfort for between 44-48 degrees outdoors.

Last but not least, I always wear my RoadID FIXX ID tags just in case of an emergency. These go on with every kit and I pray I'll never need them.