How I Justify Eating all that Yummy Holiday Baking!!!

My Christmas Caramel Corn

This blog isn't about swimming, it's about one of my guilty pleasures, Christmas Baking!  Actually to be more accurate, baking and eating Holiday Treats!!!!

Growing up, my mother made the most wonderful cookies at Christmas.  She instilled the love of baking and cooking into all four of her children.  We continue on that tradition in our own homes every year.  The picture I included in this blog is of the caramel corn mix that I made this past Sunday with my kids.

Many people over eat during the holiday season, myself included.  Usually I justify it by saying, "it's only once a year" or "I'm going to work out several days per week to get rid of the excess calories anyway". But let's face it, the best way to justify pigging out on Christmas goodies is to find some sort of health benefit in the food we're gorging ourselves on!

Here are a few benefits to some common Christmas baking Ingredients, as well read on for an important tidbit of info for maintaining that healthy body throughout the holidays.

CINNAMON

• can help regulate blood sugar and stabilize energy
• natural anti-infective (against H. pylori- the ulcer causing bacteria)
• reduces cytokines linked with arthritis helping to relieve arthritic pain
• being researched as a treatment in several diseases (MS, Alzheimer's, Parkinson's)

GINGER

• used world wide for its properties of reducing feelings of nausea, upset stomach, bloating, and flatulence 

CLOVES

• Used to help relieve upset stomach, intestinal gas, nausea
• When applied to gums, helps to relieve tooth ache pain
• High in Vitamin C and K
• WARNING:  do not eat during pregnancy. Large amounts can cause GI irritation, and aggravate ulcers and diverticulitis

NUTMEG

• contains antioxidants, potassium (helps in BP control), B- vitamins, Iron, and Vitamin C.
• anti-fungal
• APHRODISIAC
• WARNING:  too much can cause excess sweating, palpitations, hallucinations

COCONUT

• Contains lauric acid- increases HDL (good Cholesterol)
• Contains copper, calcium, iron, manganese, potassium
• Source of B-vitamins (folate, niacin, thiamine)
• Very safe, and a healthy choice whether in the form of oil, powder, or shredded

CHERRIES

• Low in calories
• Contain antioxidants (melatonin) which helps reduce irritability

WALNUTS

• Source of Omega-3 (linoleum acid)
• Lowers Total and LDL (bad) Cholesterol
• Raises HDL (good Cholesterol)
• Helps to lower Blood Pressure
• Lower risk of Stroke and Coronary Artery Disease
• Can assist in ridding free radical from the body (as little as 6 nuts)
• Source of B-vitamins

PECANS

• High in calories 100g= 700 kcals
• Source of antioxidants (phytochemicals)
• sources of beta carotene and lutein (removal of free radicals, protect body from disease)
• Source of B vitamins, potassium, calcium, iron, zinc, and selenium

COCOA POWDER

• 2 Tbsp = 25 kcals and 3.6g of finer
• acts as an antidepressant 
• antioxidant- fights against heart disease, cancer, aging
• decreases LDL and risk of blood clots
• Helps lower Blood Pressure 
• Increase Cognitive Function

POPCORN

• Contains high levels of healthy antioxidants (polyphenols)

Although each individual ingredient has some wonderful health benefits and I can personally trick myself into thinking my Christmas cookie plunder is somehow good for me.  Reality is there is a lot of  bad sugar enveloping these healthy ingredients.  So please heed the below warning so you can enjoy the above delightful ingredients contained in your sugary indulgences.

WARNING:  EAT IN MODERATION!!!! 

As long as you do not overindulge, you should be able to enjoy and taste a little of everything you like and still fit into your bathing suit after this holiday's eating extravaganza.

Reference: www.nutrition-and-you.com

                    www.livestrong.com

400 IM- Not as Fast as I used to be.

Okay, here it is,  my first 400m IM in a long time. I'm in the second lane with the green cap. This is the first of the 3 events I raced at the Brantford International this month.  It is difficult for me to watch, especially the backstroke and the freestyle, as those two strokes I struggle with.  The last 100 metres was definitely the hardest!

As someone who swam well competitively as a child and young adult it can be difficult to awaken to the realization that I am not what I used to be. As I have said in previous posts though, it is time to start anew.  To find a new baseline and work from there.  As an adult we do not have the luxury of sleeping on the bus/ car on the way to the meet, or going to 6-10 workouts a week with our only other big responsibility, doing well at school.  Many of you, just like me, have full time careers, kids, and homes to manage. Our current goals should be based on the amount of time we can commit to the sport,  for me, that is 4 hours swimming per week, not the 20 hours/week of long ago.  Be the best you can be for the time you can commit.

Be Bold. Feel Uncomfortable. Better Yourself.

Results Women 17&Over 200m IM- Brantford International

Last weekend I stepped FAR out of my comfort zone and attended a non-Masters swim meet. It wasn't a club time trial, or a local B level event.  It was the Brantford international.  This is an early season swim meet that has some top tier  competitive swimmers from Ontario/Quebec in attendance.  Of course the talent pool varies; there is a big discrepancy in times from first to last place.  Because the time standards were fairly easy to make, I had times from last season that made the cut. I thought this a good opportunity for me to practice racing, as that skill, that at one time was top notch, has declined dramatically. My goal going in was to see what I needed to work on in practice and try to come top 12 in at least one of my events.  It turns out there are many areas in need of some "work".  These areas include, starts, turns, pacing, breath control, endurance, and I'm sure there are a few more. I managed a top 12 finish in 2 of 3 events. Not bad for 4 hours swimming per week.  Luckily, World's aren't until August, I have some time to better my performance.

What I found most uncomfortable during the competition were the quizzical looks I received from other competitors and officials.  As the next oldest competitor at the meet was 21, I stood out in regards to my age.  A couple of the marshals thought the heat sheets had a typo, until we met face to face.  All of them wondering how I got into the meet,  and shouldn't I be swimming masters? After a simple explanation that there were few Masters races to choose from, and I paid my additional fees to race at non-Masters events, the adults generally understood my reasoning, yet still were skeptical of my ability to keep up with the kids. 

The athletes, at first, thought I was a coach just jumping in to swim during warm-up. Then most had surprised looks when they realized I was in their heat.  The expectation of the athletes was that I would be last by far in all my races as I was not as young (or actually, I was an older lady) as they were. What these kids didn't know is that I was determined not to be last in the event. That I had a realistic goal of top 12.  

By the end of the competition, I had earned my place at the meet with the athletes and officials.  I had several swimmers congratulate me with good race, great job after my swim, as I had exceeded their expectations of my ability.  Several of the officials were also masters swimmers, they congratulated me on my efforts and  being bold and confident enough to race with the younger athletes.  After all, the age category was 17 & over, there is no age cut off only time standards.

It is important that we take risks.  They don't have to be big risks, like jumping from an airplane, or betting the house on the roulette wheel in Vegas.  Small risks, taken to improve our performance or expand our comfort zone help us to grow and continue to learn.  These small risks, improve our overall confidence in ourselves and our ability to learn from mistakes and persevere to succeed. It is never easy to jump in with both feet, so start by dipping in your big toe. Find something your interested in, an area you want to improve, a job you want to go for but not sure if you'll get it (that happened to me this week too),  an exercise class you want to try but your friends can't go with you for moral support on the first day.  Be bold, feel uncomfortable, and feel confident knowing that you are bettering yourself with each step you take forward toward learning something new.  That's what keeps me going every time I jump in feet first.

The Expert

After the 10K Road Race- Niagara Falls International
Marathon

Back in July, I signed myself up for the Niagara Falls International Marathon's Half Marathon event.  It's been 10 years since I ran the first one, the experience being less than ideal. I ran the race with a broken second toe that I received from jumping off my kitchen counter the night before (don't ask).  I figured there was three months of good training before this event, so I had time to get ready to rock this Half.  Of course a week later I injured my knee and that put a damper on training.  Being the person I am I still stayed signed up for the event until the very last minute. The money was paid I wasn't going to not run.  Luckily for me I have a good coach that gently reminded me my goal was not to be a marathoner this year but instead to medal at World Master's Swimming Championships, and my knees were needed for the events I swim. He said perhaps,  I could drop down to the 10K or 5K and use it as a training day, or just drop it.  Reluctantly, I took his advice.  

The Friday before the event I went to pick up my race kit and switch races only to find the 10K to be SOLD OUT!!!  As I can be chatty, I made a few friends in line and found a great lady named Sheri who was entered in the 10K but wanted to run the Half!  What luck!  We were able to swap races and the 10K was a go.  It has also been 10 years since I have raced a 10K.  My Coach, Lee, provided me with some more excellent advice...which I again was reluctant to take.  Sometimes I am not the most receptive student.  Going into a race for me is like putting a rabbit in front of a greyhound.  It is difficult for me not to go in and give it all I have from start to finish, maybe I could catch the rabbit, maybe I could win. Funny thing is, I think this even if I haven't been training.  However Lee gave me a strategy on how to run the race and hopefully not come out with a baseball sized knee.  Go easy the first 2K to 3K and see how you feel, pick it up if you want and back off if your knee starts to feel sore. I hummed and hawed over this.  That strategy went against every fibre of my being.  When the horn went off at the start of the 10K that is when I decided, I am not a runner, listen to the expert, because the expert is not me.  So I went a comfortable pace the first 3K then decided I felt good and picked up the tempo.  I ended up 2nd place woman overall in the event, and most importantly my knee is good! Of course part of me says " I could've won, had I just sped up the first 3K". But Lee is right when he says " Yeah, but you may not have finished the race at all." 

 Experiences like this one truly help me realize that there is a lot I need to learn.  I am certainly not an expert (wait until I tell you about trying to ride a road bike) at many things.  The question you should ask yourself is "Are you coachable?"  I always say yes, but I don't think it was ever an honest answer, until now.  I have taken the first step to admitting I am not all knowing about all things competition, and that it is okay to give yourself over to someone who is.  Whether you are a new athlete or a long time competitor it is important to listen to our coaches, weigh their advice and follow it.  So take a look in the mirror and ask yourself " Am I coachable?"  Think about it.  Being open to different ideas isn't easy but it can make the difference between success and failure at anything you undertake.

EAT for SUCCESS

Swimming season has officially begun!!! We are shedding our lazy, off season routine of sofa sit ups, and leaving it behind us.  Our coaches are ramping up our fitness by giving workouts that include swimming, running, and dry-land exercises that will ultimately make us cry, just a little.  We realize that our bathing suits are slightly too tight, however these base practices will most likely help us to lose a few unwanted pounds.

Some of us may want to try and lose the summer weight gain a little quicker than others, by reducing calorie intake dramatically, while working out; It can be difficult to see our back fat flowing out of our bathing suit.  DON'T DO IT!

Don't worry, you will lose the weight. However, by restricting calories too much during base training, you will hurt your ability to perform and keep up during workouts. This will have detrimental effects on your competition results later in the year.

Ten to twenty years ago,  it was thought that having carbs within an hour of workout would give you an immediate sugar high and then the subsequent crash that generally follows, hurting performance.  More recently the evidence shows the opposite. Eating easily digestible carbohydrates an hour before practice can help athletes to workout longer.  Choose healthy snacks such as fresh fruit, low fat yogurt, a protein shake, whole grain cereal or cereal bars to have before practice instead of the chocolate bar.  These foods will provide you with the energy you need to do a great workout and still help excess weight disappear at a healthy rate.  Make sure you are enjoying nutritious snacks throughout the day, not allowing yourself to ever feel completely famished as that's when you will eat excess calories. Bring snacks with you that are 60/40 split of carbohydrate and protein.  And do not be afraid of calories, just make sure you are choosing the right ones.

If you are craving your chocolate, have it, 15-30 minutes after your workout is over, drink a glass of  chocolate milk.  Those athletes that consume chocolate milk after exercise have been shown to increase muscle fuel stores,  decrease body fat, and have a better overall physiological response to exercise than those that consume water or  sport drinks.

Eat to set yourself up for a successful workout and ultimately a successful season!!

      Bottom line is, the right snacks before workout can make you feel like this!!!

              

The never ending energy of my seven year old!


GOOD LUCK STARTING THE NEW SEASON

  

Why is my bathing suit so tight?

Why my bathing suit gets tight.

Swimmers burn a lot of calories.  We also tend to eat a large amount of food, on a regular basis, multiple times per day!

 So what happens when we are off season and taking a break from training?  We aren't burning as many calories anymore, however that hasn't stopped us from thoroughly enjoying massive amounts of food.

With only 2 weeks to go until swimming kicks off again it may be time to start watching our calorie intake a little more closely OR be prepared to buy a new swimsuit....... one size larger.


As you can see from my picture, one of the past times I like to indulge in is baking.  I love baked goods!  I also have difficulty passing by the refrigerator freezer; the chocolate chips are continually calling out for me to eat them. In season, due to training, I can maintain my weight by offsetting my indulgences with exercise. Off season, it is not so easy.

I often wonder why I feel the need to eat like I've never seen food before during the swim season and why I can't stop eating after the season is over.

It turns out that swimmers burn a lot of calories during a workout. Remember that  interview with Michael Phelps where he shared how he consumed 10,000-12,000 kcals per day while training....that's insane.....especially when you consider the average person eats between 1500 and 3000 kcals per day.  Freestyle, backstroke, and butterfly burn the most energy (500-1200kcals/hr), the better swimmer burns slower than the less adept swimmer struggling to stay afloat, and the temperature of the water plays a big role in why swimmers are so hungry after workout.

Generally the pool is between 72-78 degrees Fahrenheit, unless you swim at the YMCA then it is closer to 90 degrees.  Our body is working hard to swim and also to keep our internal body temperature at 98.6 degrees. In a 2005 study done by University of Florida researchers, athletes that swam in a pool with a temperature of 68 degrees for 45 minutes consumed 44% more calories than those that did the same workout in a 90 degree pool, when looking at exercise only. Due to the cooler water we utilize our carb stores differently then if we were running outside on a warm day. Our body craves fuel replenishment and we feel hungrier after swimming.

We become accustomed to eating a certain amount of food.  When we break from swimming our tummy is still looking to be filled to the same volume.  Unfortunately we are not expending the same amount of energy and those extra calories find their way to places on our bodies that we do not want them to be ( thighs, stomach, and the dreaded back fat).

Athletes, coaches and parents of swimmers should educate themselves and their kids on good nutrition and how to negate the excess weight gain that many swimmers suffer when they aren't training.

Here are a few easy tips to stay on track both off season and in:

1. Get rid of the quick, processed snacks. 
2. Choose whole foods from all the food groups.
3. Don't over eat.  By eating 4 Oreos a day over what you usually would eat you will gain 1/2    pound  per week.  (we all know we just don't stop at just 4 Oreos).
4. When you still feel hungry after your snack, or 1/2 hour after your large dinner, have a glass of water and hold off eating for 10 min.  By then the craving should pass.
5. Make snacks that are a combination of carbs, high FIBRE and PROTEIN. The fibre and protein will help you feel full longer.  In season the protein will also help speed up recovery.
6. Don't miss meals trying to keep weight off...it won't help....you may binge on sugary foods later on. 
7. Build a healthy body and a better athlete by making SMART CHOICES.

First Open Water Race ----Winners

My Brother Johnny and I with our awards at the Toronto Island Lake Swim August 18, 2013.

Yesterday my brother and I competed in our first ever open water swim race.  The race itself was also the first ever Toronto Island Lake swim.  So it was fitting that both my brother and I won the men's and women's overall 1.5 km race.  Other than the very cold lake temperatures the water was clear and calm.  The event ran smoothly and had over 200 althetes competing.  Can't wait to see how big the event is next year!

It only took 38 years but I finally got a Canadian Record

My sister Terri and me at the
Sunset Outdoor Long Course Swim Meet
July 13, 2013 London, ON

The Sunset Outdoor Long Course Swim Meet, not only has an incredibly long name but it is an amazing meet to compete in during the short summers we have here in Canada. The sun was out, the temperature in the mid 20's (Celcius) and the pool water was just right. 

Currently I am at the end of my age category for Masters Swimming.  Although I am 38 years old, your age for Masters is whatever age you are on December 31st of that year...so 39.  Next year I'll be moving on up a category to 40-44.  Yes the dreaded 40, how I got here I don't know, time flies, but that is a story for another day.  The Sunset meet was my last and only chance for trying for a Masters Canadian Swim Record before I age up. The 200 M Breaststroke was my best opportunity.

For a record to count there needs to be 3 timers behind the lane.  So the meet officials were amazing and very accomodating and added an additional timer to my lane when I asked.  Almost the whole family came to the meet.  It is a rare opportunity for our Dad to see my sister Terri and I swim together at a swim meet. In the old days this might have made me, actually both of us,  nervous (having to perform infront of family) however now it is part of the fun. A great opportunity for us all to get together, show our kids that as Mom's we still got it.

Back to the record.....the first 100 felt amazing! Long, strong, and pretty quick.  The second 100 not so hot....but the overall result was my first Canadian Record for the Women's 35-39 Long Course 200m Breaststroke (also a long title). It only took 38 years for me to get a Canadian Record but I did it!  It was fun, no pressure, and I didn't have to train 11 times a week to get it.

I swim with the Tri-Hart Triathlon team for training three times a week and race for Middlesex Swimming.  I truly appreciate and enjoy the experiences and opportunities that these two teams and  Masters Swimming Provide.

3 Practices a week IS okay.

Are you coming into Masters competition several years after being a high level competitor?  I am. After being out of the pool for 14 years,  and with a little help from my brother Johnny, I found my way into Masters Swimming.

It was a bit daunting to say the least.  I was only finding time for the pool once and sometimes twice per week, swimming at most 2500m.  The anxiety around the first  upcoming swim meet was really getting to me.  All I could see were the times I use to swim.   Growing up the practice schedule was 8-11 times per week in the pool and weights 2-3 times. How was I going to swim fast on only 1-2 short  swim workouts per week?

Walking into the Etobicoke Olympium, where many high level competitions were swam, was frightening.  My stomach was sick, heart rate elevated, hands shaking.  The thought of racing here (and not as fast as my previous life) was making me wonder if I should walk out and go home before the meet even began.  Luckily for me there were a few things that changed my mind:

1. Showing my kids that following through with something is very important.
2. My competitive desire:  had to see what sort of times I could  pull off (and if I could still swim a
    100 m butterfly)
3. Most importantly ---the amazing and diverse group of people on the pool deck.

Masters swimming has people from all levels of sport.  From Former Olympians to adults learning to swim later in life.  Ages 18-100 years.  It was at this point I realized that I don't need to swim like I am 22 years old.  That the times I swam in my events that day are my new starting baseline and whatever I did before no longer mattered. That 2-3 workouts a week is sufficient to improve my "NEW" times.  Three workouts a week is okay!

As busy adults with full time careers and children getting in 8 workouts per week can be unrealistic. It is important we choose a current goal, leave the past in the past and focus on what is important for our present and future. Enjoy the opportunity to compete, maintain good health, and meet new and amazing people.  Be the best we can be for our current ability. It is still a struggle for me each day to remember this...but I enjoy a good challenge. I love to compete, and the people that I have met through Masters sports have truly enriched my life.

3 Quick Ways to Stay Motivated

Between the sewing, piano, dance recitals, work, and my training partners being out of Province for a triathlon competition, getting to the pool to swim has been a true test of my motivation. It has definitely been a challenge to make time to do the practices on my own. Sometimes it feels easier to let it go and not bother. However I know that I would be disappointed with my choice. So I found the time, dragged my butt to workouts, and felt great for doing it!

Here are a few tips to keeping that internal motivation revved up:

1. What is your WHY?
-write down your reason for staying fit. Keep it
somewhere you can easily view it on a daily basis.

2. Have a goal to work towards:
-choose an event, goal time, distance, dress size that you
want to achieve. Having something to strive for helps
keep you going when motivation is low.

3. Join a group
- It is much easier to stay on track when you have others
to be accountable to. Your training partners will count
on you just as much as you count on them to help
reach your goals.

Lastly, It is okay to have a bad day. Keeping your schedule even when tired and busy will make sure you stay on track to reach your goals. As busy adults it is easy to let our personal fitness ambitions slide to make way for children's activities, etc...Don't forget it is important to look after yourself too.