| Training & Nutrition Newsletter:
December 2008
Improving the Running & Walking Experience - for you!
See
past issues of this newsletter
December 2008
I just returned from a great trip to Greece. I feel that I am returning
to sacred ground of running while running on some of the same areas
covered by the ancient runners such as Phidippides. The empowerment
that flows from running was promoted and appreciated by the ancient
Greeks. I will write more about this trip in my blog soon (jeffgallowayblog.com).
I'm setting up my plans for the New Year. If you would like for
me to come to your area for an event or clinic, etc., contact Brian
Rener (brener@renerrossi.com) and put “Jeff's Clinics”
in the subject line.
We have a holiday gift selection in this newsletter, for runners
(or soon-to-be runners) at a range of interest levels. There are
links available to find out more about the merchandise.
My Running
Getting Started book is on sale. This is a great way to help
someone get moving. Know anyone who needs a little nudge/motivation/guidance?
Use Coupon Code GS08 by 1/2/09 to receive 20% off.
With cold weather creeping into many areas of the Northern Hemisphere,
we have a clothing tip about a revolutionary fabric by Mizuno called
“Breath
Thermo”. This material actually warms up when moisture
is absorbed. I believe that this is the best clothing innovation
in at least two decades.
The Zensah
recovery tip will feature soaking your legs in a cool tub after
a hard run. I've heard some amazing stories.
Bundle up, and enjoy the running your December runs.
Jeff Galloway
US Olympian
www.JeffGalloway.com
www.JeffGallowayBlog.com
NEW: Find me on Facebook!
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MEDICAL ADVICE
Always see a doctor for medical problems, especially a physician
who wants to get you back out there on the sidewalks or trails.
Always get your doctor's OK when you train strenuously. This newsletter
is an offering of information from one runner to another.
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NEWS
* I'm excited to announce I'll be expanding my training
programs into Japan. I'll be in Honolulu December 10-13, 2008 at
the Running
Room Store to promote the Japanese translation of Galloway
Training Programs. Also, Galloway Training Programs® will
be kicking off in some Japanese cities in 2009. If you have any
contacts in Japan, feel free to pass on my website GallowayJapan.com.
* My Running
Getting Started book is on sale. Use Coupon Code GS08 by 1/2/09
to receive 20% off. This could be a great way to help someone you
know get moving toward a healthier lifestyle.
* Find me on Facebook.
Be one of the first to join my fan page!
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UPCOMING RUNNING SCHOOLS more
info
* Philadelphia, PA. Saturday, December 6
* Long Branch, NJ. Sunday, December 7
* Atlanta, GA. Saturday, December 20
* Indianapolis, IN. Saturday, January 17, 2009
* Jacksonville, FL. Saturday, February 7, 2009
* San Jose, CA. Saturday, February 28, 2009
* Waco, TX. Saturday, March 21, 2009
* Austin, TX. Sunday, March 22, 2009
* Birmingham, AL. Saturday, April 4, 2009
* Houston, TX. Saturday, April 18, 2009
* Dallas, TX. Sunday, April 19, 2009
* Orlando, FL. Saturday, April 25, 2009
* Raleigh, NC. Saturday, May 16, 2009
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UPCOMING GALLOWAY TRAINING PROGRAM KICKOFFS
Atlanta, GA Half - January 3, 2009
Nashville, TN Half - January 3, 2009
Orange County, CA - January 3, 2008
San Jose, CA - January 3, 2009
Temple, TX - January 3, 2009
New Braunfels, TX 10K - January 10, 2009
Tennessee Valley, TN - January 11, 2009
Indianapolis, IN - January 17, 2009
San Jose, CA - February 28, 2009
Temple, TX - March 20, 2009
Waco, TX Half- March 21, 2009
Austin, TX - March 22, 2009
New Braunfels, TX - March 23, 2009
Get
more info and see the complete list
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GIFTS FOR RUNNERS & WALKERS
All runners: RUNNING
UNTIL YOU'RE 100, Zensah
calf sleeve, the
Stick, Gymboss
vibrating timer, JEFF
GALLOWAY'S TRAINING JOURNAL, Beach
Retreats in Florida, Tahoe
Retreat in July, Running
Schools
*Beginning runners: GETTING
STARTED, WOMEN'S
GUIDE TO RUNNING
*Maximizing performance: Zenzah
calf sleeve, YEAR
ROUND PLAN, TESTING
YOURSELF
*Motivation? GALLOWAY'S
BOOK ON RUNNING, RUNNING
UNTIL YOU'RE 100, WOMEN'S
GUIDE TO RUNNING, RUNNING
AND FATBURNING FOR WOMEN
*Women: RUNNING
AND FATBURNING FOR WOMEN, WOMEN'S
GUIDE TO RUNNING, WOMEN'S
GUIDE TO WALKING
*Mature Runners: RUNNING
UNTIL YOU'RE 100
*Kids: FIT
KIDS SMARTER KIDS
*Walkers: WALKING
THE COMPLETE BOOK, WOMEN'S
GUIDE TO WALKING
*5K/10K Goal: 5K/10K
*Half Marathon Goal: HALF
MARATHON
*Marathon Goal: GALLOWAY
TRAINING PROGRAMS
*Need a plan? YEAR
ROUND PLAN, JEFF
GALLOWAY'S TRAINING JOURNAL
*Want to lose a pound (or more)? RUNNING
AND FATBURNING FOR WOMEN, Nancy Clark's SPORTS
NUTRITION GUIDEBOOK and FOOD
GUIDE FOR MARATHONERS
*Injuries? SURE
FOOTING, HEALING
BACK PAIN, MIND/BODY
PRESCRIPTION
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ZENSAH
RECOVERY TIP - Leg soaking in cool water
There are some amazing stories about how cool water can speed up
the recovery of exhausted muscles. If the legs are submerged for
15 minutes or more, with a 20 degree differential between body temperature
and water temperature, the cooler water can soak out the excess
heat buildup. Most water from the cool water tap is 75F or cooler,
but if it is warmer, add some ice after getting into the water.
It's best not to wait longer than 2 hours after a hard workout to
soak the legs.
Note: Zensah makes the best elastic sleeves for the calf, ankle,
quad that I have seen. Studies show that the calf sleeve speeds
recovery and improves performance. - Jeff
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PHIDIPPIDES SHOE TIP—shoe supports and inserts
According to most of the better podiatrists I've consulted with,
most runners don't need any foot correction in a shoe. Runners that
have foot support problems, or over-pronate, can get benefit from
either a custom made orthotic by a podiatrist, etc., or an off-the-shelf
device from a specialized running store. Here are some suggestions
about using these devices:
* Don't assume that you need a support system if you have foot
pain or you pronate (don't try to fix something that is not broken).
* Don't assume that you need a support if you have flat feet. Arch
supports can often bruise feet that don't have much of an arch.
* If a doctor believes that you could benefit from a foot device,
it's usually not a good idea to get the most corrective device possible
right away. Most doctors I respect try a minimal support system
first, which often does the job.
* Get good advice from a doctor who has helped a lot of runners
with problems like yours. Go to a technical running store and ask
the most experienced foot/shoe specialist there.
* Each device is different—in shape, support, mission. You
need a product that helps you.
Note: Jeff Galloway's running stores, called Phidippides,
are in Atlanta and specialize in running and walking with a staff
of trained professionals
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GALLOWAY TRAINING TIP: getting through the holidays
* It helps to have a goal such as the Breast
Cancer Marathon or Half on Feb 15th, 2009.
* Reward yourself for getting out there 3 days a week by having
a weekend at the beach or other place that motivates you.
* Schedule 4 days a week to run—so that you will get in 3.
* If you are time-challenged, run for 5 minutes. This will maintain
most of the adaptations and will usually lead to 15-30 minutes of
running.
* Have a bag of running clothes and shoes with you, wherever you
go—for a quick change
* Bring a variety of layers to deal with cold temperatures
* If you don't have a rain suit, wear a garbage bag
* Run with kids, friends, relatives—so that you can visit
while exercising
You can do it!
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BREATH THERMO TIP - thinner layers keep you warm
Mizuno's innovation goes far beyond shoe design. Their Breath
Thermo fabric next to my skin not only keeps me warmbut also
when moisture is absorbed into the material, it the garment heats
up. At many running stores they have a demo kit that allows you
to feel it work in seconds. I've found that one layer of Breath
Thermo keeps me warm with temperatures down to 40F and two layers
when it is colder. The material is also designed to release extra
heat buildup.
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15 MORE POUNDS BURNED EACH YEAR by adding a few extra miles
a day
By using time periods when you usually have small pockets of time,
you can add to your fat-burning without feeling extra fatigue:
* Slow down and go one more mile on each run.
* Walk a mile at lunchtime.
* Jog a mile before dinner, or afterward.
- From Getting
Started by Jeff Galloway (see special coupon code above)
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STRATEGIES TO EAT BETTER
Copyright: Nancy
Clark, MS RD, The Athlete’s Kitchen, Coyright: Nancy Clark
December 2008
Holiday Nutri-Gifts
“I dread the Holidays. I get bombarded with chocolates and
cookies, and of course, I eat them all.” ... “I have
no idea what to give my training buddy for a Christmas present.
He doesn’t need anything.” ... “I’m low
on money, but I want to give gifts to my friends. I need some ideas...”
This holiday season, as you search for the “perfect gift,”
remember that most runners welcome gifts of good health— a
loaf of bread warm from the oven, a tasty homemade dinner, a nutrition
book. Here are a few recipes and book ideas. The recipes are from
the new 2008 edition of my Sports Nutrition Guidebook, a popular
gift in itself!
Banana Bread
This is an all-time favorite banana bread recipe. Its key to success
is using well-ripened bananas that are covered with brown speckles.
Especially yummy for a pre-run snack.
3 large well-ripened bananas 1 teaspoon salt
1 egg or 2 egg whites 1 teaspoon baking soda
2 tablespoons oil, preferably canola 1/2 teaspoon baking powder
1/3 cup milk 1 1/2 cups flour, preferably
1/3 to 1/2 cup sugar half whole-wheat, half white
1. Preheat the oven to 350°F.
2. Mash bananas with a fork. Add egg, oil, milk, sugar. Beat well.
3. Gently mix in the flour, baking soda, baking powder, and salt.
Stir just until moistened.
4. Pour into a 4” x 8” loaf pan that has been lightly
oiled, treated with cooking spray, or lined with wax paper. Bake
45 minutes, or until a toothpick inserted near the middle comes
out clean.
5. Let cool for 5 minutes before removing from the pan.
Yield: 12 slices Total calories: 1,600
135 calories per slice; 24 g Carb; 3 g Protein; 3 g Fat
Gourmet Lasagna
This “company is coming” lasagna has a wonderful flavor
and is a nice variation from standard lasagnas. The winning ingredients
are sun-dried tomatoes and pine nuts.
15 lasagna noodles
8 to 9 sun-dried tomatoes
1/2 cup pine nuts (pignoli nuts)
1 to 3 cloves garlic, peeled, finely chopped
1 teaspoon oil, preferably olive or canola
1 pound ricotta cheese, part-skim or nonfat
4 to 8 ounces shredded lowfat mozzarella cheese
1 to 2 dashes nutmeg
1/4 teaspoon oregano
1 10-ounce package frozen spinach, thawed and drained
1 28-ounce jar spaghetti sauce
Optional: 1/4 cup grated parmesan cheese
1. Cook the lasagna noodles according to the package directions.
2. Put the sun-dried tomatoes in a small bowl. Cover with boiling
water and set aside for 5 minutes if oil-packed, 10-15 minutes if
dried. Drain, cool, and chop finely. Set aside.
3. Toast the pine nuts in the oven at 350°F for 5 minutes or
on the stovetop in a skillet over medium-high heat for 2 to 3 minutes.
4. In a separate skillet, saute the garlic in oil for 2 minutes.
Do not brown. Set the pan aside.
5. In a large mixing bowl, combine the ricotta, mozzarella, nutmeg,
oregano, spinach, sun-dried tomatoes, pine nuts, garlic.
6. In a 9” x 13” pan, pour enough tomato sauce to coat
the bottom. Cover with lasagna noodles; add a layer of ricotta mixture,
then spaghetti sauce. Repeat, making 3 layers of ricotta, and ending
with noodles and tomato sauce. Sprinkle with parmesan, as desired.
Cover; bake at 350°F for 30-40 minutes.
Yield: 8 servings Total calories: 3,600
450 calories per serving; 53 g Carb; 21 g Protein; 17 g Fat
Sugar and Spice Trail Mix
Here’s a tasty pre-exercise snack that’s sweet, but
not too sweet. Put it in small baggies tied with a bow, and you’ll
have gifts for the whole team!
3 cups oat squares cereal
3 cups mini-pretzels, salted or salt-free, as desired
2 tablespoons tub margarine, melted
1 tablespoon packed brown sugar
1/2 teaspoon cinnamon
1 cup dried fruit bits or raisins
1. Preheat oven to 325°F.
2. In a large resealable plastic bag or plastic container with a
cover, combine the oat squares and pretzels.
3. In a small microwavable bowl, melt the margarine; add the brown
sugar and cinnamon. Mix well; pour over the cereal.
4. Seal the bag or container and shake gently until the mixture
is well coated. Transfer to a baking sheet.
5. Bake uncovered for 15 to 20 minutes, stirring once or twice.
6. Let cool; add the dried fruit. Divide into 10 baggies.
Yield: 10 servings Total calories: 2,000
200 calories per serving; 40 g Carb;5 g Protein; 2 g Fat
Recipe courtesy of the Amer. Heart Assoc. (www.deliciousdecisions.org)
-----------------------------
For personalized nutrition help, consult with a registered dietitian
(RD) who is a board certified specialist in sports dietetics (CSSD).
Use the referral network at www.SCANdpg.org to find your local food
coach.
Nancy Clark, MS, RD, CSSD (Board Certified Specialist in Sports
Dietetics) counsels both casual and competitive athletes in her
practice at Healthworks, the premier fitness center in Chestnut
Hill MA (617-383-6100). Her Sports Nutrition Guidebook, Food Guide
for Marathoners, and Cyclist’s Food Guide are available via
nancyclarkrd.com
(books, powerpoint, handouts). See also sportsnutritionworkshop.com
(Chicago, Indy, Detroit).
--
Nancy Clark MS RD CSSD
Sports Nutrition Services
Healthworks, 1300 Boylston St., Chestnut Hill MA 02467
Phone: 617.795.1875 Fax: 617.795.1876
"Helping active people win with good nutrition."
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