Must-Have Flat-Tummy Foods for Your Grocery List by Darlene Horn

Do you leave the gym drenched in sweat, sore from another round of intense cardio and countless crunches? Exercise is just one way to flatten your abs. What you put inside of your body is just as important.

When you indulge in low-sodium meals, lean protein and water, you help reduce unwanted bloating around the midsection, making your efforts in the gym more noticeable. Here are the flat-tummy foods you need to kick-start your fight against flab and help you win the flat-ab battle.

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Breakfast

The first meal of the day is the most important. What you eat will set the course for every snack and meal to follow. For a tight midsection, munch on:

- Fresh fruit—banana, orange or cup of berries—with Greek yogurt
- One egg (hardboiled or scrambled in a little olive oil) with a slice of whole grain bread

Lunch

When noon hits, enjoy a lunch of mixed greens, vegetable soup or whole grain bread stuffed with lean meats and veggies. These meals will keep you full until your afternoon snack or dinnertime. For protein, choose tofu, boneless chicken or tuna—they’re all quick and easy to prep. Cook your tofu the night before to make it even easier. Pair the protein with any variety of vegetables.

Snack

When the snacking hour comes, it hits hard. Take a deep breath and sip a glass of water or unsweetened green tea. If you can’t shake that hungry feeling, nosh on:

- A handful of almonds
- A piece of fruit
- Air-popped popcorn
- A small piece of dark chocolate.

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Dinner

Cap off your day with a dinner of lean grilled meats and veggies, a hearty salad such as the goat cheese and beet salad on page two, or a satisfying soup. Sodium can come back to haunt you. Try to keep your salt in check if you’re heating up a can of soup.

75 Thoughts Every Runner Has While Out For A Run “I don’t even like running.”

 

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1. What a beautiful day for a run!
2. This sucks.
3. Well, five miles is only two and half miles each way, which is basically two miles each way, so I’m really only running four miles. That’s not too far.
4. It’s starting to feel far.
5. How long have I been running? A year?
6. SIX MINUTES?!
7. I can barely remember what my life was like before I started this run.
8. OK, concentrate. There are still four-plus miles to go.
9. But who counts the first and last mile? This is pretty much an easy three miler.
10. Oh, shit! A fellow jogger!
11. Should I wave?
12. I’m totally gonna wave.
13. OOOK, they didn’t wave back. Never doing that again.
14. Just keep running, no one saw. Except that old guy who may or may not be averting his eyes.
15. Man, I think I’m hitting that “second wind” thing my gym coach was talking about.
16. Wait, never mind. I’ve been running down a decline.
17. If I leap to avoid dog shit, does that make me a CrossFit athlete?
18. What the heck is CrossFit anyway?
19. Mental reminder: Google CrossFit when I get home.
20. If I ever get home.
21. If I had a heart attack right now, I wonder who would find my body.
22. OMG, I hope I never find a dead body. Joggers always find dead bodies.
23. Bodies. Body. Bod-ay. Runnin’ all day, no one can catch … may.
24. OK, I must be halfway done by now.
25. What?! Only two miles in?
26. Alright, stay focused. What am I going to eat when I get home?
27. I’m running five miles so I should probably eat five slices of pizza.
28. Or I could buy one pizza and ask them to cut it into five slices.
29. I should probably get a side salad too.
30. …
31. Fuck the salad actually.
32. Man, what are these people doing in front of me? Walking?!
33. Is this a contest to see who’s the worst at walking? Because you are both champions in my heart.
34. Maybe if I pound my feet on the ground they’ll hear me coming and let me pass.
35. Oh, God. They didn’t turn around and now I’m right behind them. They’re going to think they’re getting mugged by the world’s sweatiest criminal.
36. You know what? Now seems like a good time to run in the street.
37. * Jumps off curb * Parkour!
38. Hi hi hi please don’t hit me with your car.
39. Pedestrian pedestrianizing over here, let me cross.
40. Thank you, Mr. Blue Honda. I’m trying to smile at you but it probably looks like I’m having a stroke.
41. Actually, I wonder what I look like right now.
42. * Checks out reflection in shop window * Yeesh.
43. Is that what I look like when I run? What am I, a newborn deer with a drinking problem?
44. Whatever, I must be almost done by now.
45. Heck yes. Three miles down, two to go. It’s all downhill from here.
46. Except for that very real uphill in front of me. God damnit.
47. Wait, is that… Is that…
48. A DOG!
49. Hi dog! You are so cute. You are now my mascot. I will finish this run for you, pup.
50. And — hello — what do we have here? Your human is pretty cute too.
51. Hope you like drunk fawns, Cute Human.
52. Watch my bambi ass prance up this hill.
53. Holy shit, prancing is exhausting. I am exhausted.
54. Honestly, I don’t even like running.
55. Why do I even run?
56. Why does anyone even run?
57. Why are we even alive?
58. OK, let’s not go down that road.
59. Focus. Focus on that sweet, delicious ‘za waiting at the finish line, calling your name with its cheesy breath.
60. Wait, less than one mile to go? I am KILLING this run.
61. I AM THE SWIFTEST GOD OF ALL TWO-LEGGED CREATURES.
62. YES, including ostriches.
63. Honestly, I should sign up for a marathon.

Lolo
64. What is it, like 30 miles?
65. That’s just 15 miles each way, which is practically 10, and 10 is twice five, and I can run five miles EASY.
66. That’s it, I’m doing it. Thirty miles.
67. Thirty-mile marathon…30-mile marathon…30 Rock marathon.
68. On second thought, I’ll probably just binge-watch every episode of 30 Rock. That takes a lot of dedication and I will be winded from laughing so hard.
69. But I could probably do a marathon IF I wanted.
70. OK, almost home. Should I shower first and order pizza or order pizza and shower before it shows up?
71. Yep, definitely ordering first. I earned that shit.
72. Oh, no. Oh god no. Another runner. Should I wave?
73. No, be strong! Do not get burned again.
74. OMG, SHE waved first! Hello! Yes! We are both runners! Look at us run!
75. I guess running’s not so bad.

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Sweat is fat crying! #makeithappen

Sweat is fat crying! #makeithappen

I may not be there yet, but I’m closer than I was yesterday..

The Gluten-Free Triathlete: Part II

In this second installment of our three-part series on gluten, top pros share why they decided to go gluten-free and the benefits they’ve experienced.

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By Ian Stokell (Read Part I here.)

While the need to be gluten-free if you have celiac disease, or are gluten or wheat intolerant is obvious, benefits for those without negative reactions to gluten are less concrete, even for pro triathletes.

For current XTERRA world champion Lesley Paterson and multiple IRONMAN 70.3 champion Timothy O’Donnell, —both gluten intolerant, and multiple IRONMAN and 70.3 champion Heather Wurtele—who has a wheat allergy, the results of going gluten free have been striking.

“I basically feel very fatigued,” Paterson says of gluten’s effect on her body. “It’s almost like I have flu symptoms with achy muscles, headaches, chills, heat and cold sensitivity.”

It’s a similar situation for O’Donnell. “My gluten intolerance struck me on many levels,” he says. “It caused nausea, bloating, digestive issues, acid reflux and vomiting during races. It also caused general lethargy.”

Wurtele experienced digestive problems connected to her wheat allergy. “Before going gluten free I found that painful gas and cramping was an almost daily occurrence,” she says. “I just sort of accepted that a sore stomach was my thing. I would almost always have to dive into the bushes for any run over an hour. My digestive system was just irritated.”

For other pro triathletes that don’t have specific gluten or wheat conditions, such as Olympic gold medalist Simon Whitfield and multiple IRONMAN champion Luke McKenzie, the decision to go gluten free was less obvious.

Whitfield, for example, just wanted to see if it made a difference. Though not as strict anymore, he says he still avoids pasta and over-indulging in bread. “I’m surprised by the ‘gluten defenders,’” adds Whitfield. “It’s almost like a ‘gluten mafia,’ protecting bread and bragging about how much gluten they eat. I don’t really care. I noticed a difference for me.”

“I’m not 100 percent gluten free and have never been diagnosed as a celiac,” says McKenzie. “I just went gluten free as a suggestion to losing a little body weight and to generally feel better, which I did. I try keep my diet as gluten free as possible, but I treat myself from time to time which I feel hasn’t done me much harm.”

Dr. Alexander Shikhman, rheumatologist and founder of the Institute for Specialized Medicine and Gluten-Free Remedies says that the beneficial effects of eliminating gluten on physical performance are not incidental. He explains that when gluten protein is digested, something called exorphins are produced. When exorphins penetrate the blood-brain barrier, they interact with brain nerve cells and behave much like narcotics. This can lead to attention deficit, fatigue, mood swings and miscommunication between your brain and muscles. He says because of this, anyone can improve his or her performance by avoiding gluten.

Going gluten free isn’t easy. Paterson avoids anything containing gluten or soy. “I’m religious about it, so eating out with me is no fun,” she adds. O’Donnell says he avoids all gluten as much as he can, steering clear of breads, pastas, and beer.

Finding gluten-free foods is becoming easier, thanks to the popularization of the diet and the availability of products. Many grocery stores now include entire aisle sections of gluten-free foods, and most mainstream products feature gluten-free alternatives for their high profile brands.

Paterson says she eats lots of rice, as well as gluten-free bagels, bars, and cereal from Udis. Proteins (other than soy), veggies, fruit, and dairy are all allowed. “There are lots of choices really,” she says. “I mainly eat meats, fruits, nuts, and yogurt,” O’Donnell adds. “I eat a lot of gluten-free specific products too, such as granola and other treats.” Whitfield has his own list that includes chia seeds, yams, bacon, Greek yogurt, and steak.

For professional triathletes and middle-of-the-pack age-groupers alike, there seems to be a pattern to the benefits of going gluten free. “The best way to describe it is that I feel free and clear,” Patterson says. “I can access my energy and feel excited about life.”

O’Donnell says that since adopting the diet, all of his physical symptoms are gone. “My GI system works much better in races, and after taking Zantac for over a decade for acid reflux, I no longer need to take it. I feel clear-headed and motivated to train and race.”

Digestion is key for Wurtele, who says she has a “generally happier digestive system, and less painful gas and stomach cramps.” She says it’s also easier to maintain a better body composition.

Whitfield, even though he’s not totally gluten-free, says he’s noticed better sleeping habits, less bloating on runs, and a proclivity to make better food choices in general. McKenzie reports less bloating and gas, and an easier time maintaining a body weight 2-3 kilograms lower.

For those who suffer from celiac disease, gluten intolerance, and wheat allergies, avoiding gluten is a necessity. But there is considerable anecdotal evidence from non-sufferers as well, many of whom are quick to list the diet’s benefits. Perhaps the best way to find out if a gluten-free diet will benefit you is to try it.

Next month, part three of this gluten-free series looks at diagnosis, testing, and the process of going gluten-free. (Read Part I here.)

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Ian Stokell holds a MA in Physical Education from Chico State University, with an emphasis on coaching. He has coached a variety of sports from running to volleyball to soccer, where he holds national certifications. Currently, he is directing his efforts toward motivating and coaching triathletes.

KONA Multisport is the leader in providing only the worlds top Triathlon Supplies, Gear, Equipment, Apparel and Tri Bikes conveniently available at http://www.swimbikerun.com. Shop us for your SBR Tri Shop needs.

The Gluten-Free Triathlete: Part I By Ian Stokell

If you have been thinking about going gluten-free or just cutting back, check out this article for important triathlon specific information.

Take a stroll down any high street grocery aisle and you’ll notice the term gluten-free on an ever-increasing number of products. Visit specialty grocery stores and you’ll see entire aisles dedicated to the products.

Gluten free is one of the biggest trends not only in sports nutrition, but in the health and fitness world in general. According to the Journal of the Academy of Nutrition and Dietetics, the United States gluten-free market rose 28 percent from 2004 to 2011 and now tops out at more than $2.5 billion a year.

Dr. Alexander Shikhman, rheumatologist and founder of the Institute for Specialized Medicine and Gluten-Free Remedies, describes gluten as “a protein found in certain grains, including wheat, barley and rye.” It’s found in many processed foods, including pizza, bread, pasta, and most cereals, and in unlikely culprits like beer, vinegar, jams, and soy sauce. Gluten-free foods include potatoes, rice, beans, nuts, oats, popcorn, and quinoa.

Photo by Au Kirk

Most people have no problem with gluten, but for some it can cause digestive problems. For a small number of people who have celiac disease, it can be life threatening.

Human digestive enzymes cannot completely digest gluten in the gastrointestinal tract,” explains Dr. Shikhman. “Consumption results in the formation of large protein fragments that typically are excreted along with other unusable parts of the food we eat. But in genetically susceptible individuals, these fragments launch an immunological chain reaction causing chronic inflammation and autoimmune responses.”

For those with celiac disease, the gluten protein contributes to an immune reaction in the digestive system, which can lead to permanent damage to the lining of the small intestine. This can lead to an inability of the intestine to absorb essential nutrients.

Lesley Paterson, a prominent IRONMAN 70.3 pro and two-time XTERRA world champion, went on to a gluten-free diet at the suggestion of her doctor. “I had a tolerance test done by my specialty doctor after complaining of digestive issues, bloating, and fatigue” she recalls. “My test came back positive and he recommended that I should give it a try.”

Though gluten intolerances or wheat allergies are different from having celiac disease, moving to a gluten-free diet may alleviate common symptoms such as cramps, diarrhea, and constipation.

“If people genetically predisposed to gluten intolerance do not ingest gluten, the illness will not manifest and their symptoms will subside,” says  Dr. Shikhman. “They will likely have increased energy, more focus and less gastrointestinal problems.”

Paterson at IRONMAN 70.3 Mooseman in 2012

Paterson says gluten affects her in a complex way. “Basically it compromises my immune system by impacting the flora and fauna (microorganisms) in my gut. I get bloating, gas, nausea, and severe flu-like symptoms, plus plenty of fatigue.”

While many of the benefits of a gluten-free diet are anecdotal for those without digestive problems, there is no lack of willing proponents, as the multi-billion dollar industry will attest. According to Dr. Shikhman, the benefits are real. “For someone who does not have digestive problems the benefits are improvement of endurance, improvement of ‘mental performance’ and energy increase.”

Anecdotal or not, what is undisputed is that eliminating gluten from your diet—for example, in breads and processed foods —means less sugar and fat, and a move towards fresher foods.

Many believe that going gluten-free also means weight loss because of the lowered carbohydrates. But this is not a guaranteed result. Any ensuing weight-loss may simply be a by product of eating a healthier diet—fewer processed foods and more fruits and vegetables.

When it comes to weight loss, the opposite might even be the case. Gluten-free products, although lower in starch and carbohydrates, are also lower in fiber, which helps to make you feel full. As a result, people on a gluten-free diet might actually eat more. People may also think that, because they are eating healthier foods, they can consume more. Gluten-free products also tend to be lower in vitamins B and D, fiber, folic acid, iron and calcium. This is because, unlike regular wheat flour, gluten-free wheat substitutes are very often unfortified with necessary nutrients.

Going gluten-free helps different people in different ways. Paterson says it has made her feel free and clear. “I feel like my energy systems are functioning a lot better, that I am much less fatigued from training and I recover quicker. It’s been a gradual process though and has taken a year to really feel the top benefits,” she says.

For anyone thinking of going gluten-free, the first step is getting tested. While medical testing, such as by blood or biopsy, requires that there is gluten in the body’s innards, another possibility is simply to try it and see if it has any affect. Dr. Shikhman then recommends trying an elimination diet. “Eliminate gluten for at least two-three months and pay attention to how you feel; then reintroduce gluten to see if your symptoms come back. If they do, chances are you have a sensitivity or intolerance. Alternatively, you can have blood tests focused on genetic markers associated with gluten intolerance.”

 

#Triathlonnutrition

 

Triathlon Equipment Check List – Transition Area Triathlon Gear

Swim Equipment

  • Wet Suit
  • Wetsuit lubricant and cleaner
  • Swim Suit
  • Goggles
  • Ear Plugs
  • Nose Clips
  • Cap
  • Anti-Fog Solution
  • Snorkel if you use one

Biking Equipment

  • Tri Bike or Road Bike
  • Chain Lube
  • Wrench Set/Tools
  • Tire Levers, Spare Wheels, Tubes and Tires
  • Pump and Patch Kit
  • Cycling Helmet, Shoes, Gloves
  • Filled Water Bottles
  • CO2 Cartridges and Accessories
  • Anti-Chafe Cream
  • Cycling Shirt, Socks and Shorts
  • Sunglasses

Running Equipment

  • Running Shoes and Apparel
  • Water Bottles
  • Sunglasses
  • Hats

After the Race

  • Towel
  • Street Clothes
  • Sandals or Flip Flops
  • Windbreaker or Jacket
  • Umbrella and Poncho (rainy weather)
  • Gloves and Cap/Toque (cold weather)

Other Necessities

  • Wrist Watch
  • Heart Rate Monitor
  • Special Needs (asthma inhalers, epi-pens, etc. and belt)
  • First Aid Kit
  • Tylenol or Advil
  • Sun Block
  • Glucose Tabs/Energy Gels
  • Energy Bars and Drinks
  • Camera
  • Money
  • Directions to Check-In
  • Race Number and Belt
  • Garbage Bag
  • Transition Bag with Towels

Stocking this list before race day will cover nearly any surprise you might encounter. Buy everything you need—the rest is either household items or things you can only get after registration.

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Should Runners Jog In Place At Stoplights?

Should Runners Jog In Place At Stoplights?

 “Sharks die when they stop moving. Runners do not.”