nutrition

5 MEAL-PREPPING TIPS FOR RUNNERS

This might be bold for me to say, but I consider myself a master meal prepper. I’ve been meal prepping on and off for the past seven years. I started in 2009, after finishing grad school when I realized that living on garbage for the past few years had taken a toll on my health. To fix my predicament, I started running and then I stumbled upon fellow Canadian and fitness enthusiast Tosca Reno and her Eat-Clean Diet books. The books appealed to me because they weren’t just about losing weight, but viewed the diet as part of overall fitness. Important for us, her plans emphasized the importance of meal prepping. Being the Type-A that I am, I loved the ideal of planning meals and being ready for the week. Seven years later, and here I am running far more than ever and meal prep has become essential to balancing my running goals with the demands of daily life. Over the years I’ve refined my prep, and offer these five tips to meal prepping like a champ.

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Why I tried a juice cleanse with Urban Juice Press

Truth be told, I've never not eaten something in a day, let alone a juice cleanse. I look back on my many years of yoyo dieting and attempts to stay fit through running {hard to do when your nutrition is out of whack}, and shudder. I do not do well with restriction. In fact, it wasn't until I started learning of the wonders of nutrition and meal planning did I recognize just how unhealthy my previous behaviours have been. Over the years I've made a lot of progress in this area. Fast forward to present day. I generally have my nutrition in order. Sure, there are always things we can improve, but I now see my body as a performance vehicle and treat it accordingly (how can I expect it to run fast, if I'm not fuelling it right?).

I've always wanted to try a juice cleanse. Some of my favourite health and wellness advocates and endurance athletes talk/write about them. Yet, I always found excuses why not to give it a try, despite knowing all the benefits (too expensive, I'd get too hungry, why are there so many bottles). I also knew I couldn't go the restriction route. The idea of drinking a class of water with lemon and cayenne pepper makes me ill. I've done lots of reading on juice cleanses over time and knew there are a TON of options out there these days. Options that wouldn't require me to live on some weird water sludge. That lead me to a local business, URBAN JUICE PRESS.

URBAN JUICE PRESS began with the idea that people can heal themselves and take responsibility for their own health. Founder, Justin Gauthier story includes a diagnosis for Crohn's disease in 2010. After years of pain, at a certain point, Justin had had enough. The current treatments were just not working for him, and he made the conscious decision to take his health into his own hands. Justin soon discovered juicing! I am so glad he did.

I chose the URBAN JUICE PRESS Kickstarter Cleanse because it targets beginners and, well, that’s what I am. It also has an appealing mix of juices + smoothies + nut milks, so I didn’t feel restrictive. I already eat a smoothie bowl for breakfast most days!

Day 1

Bottles: 9

Coffee: 0

7:10 am – Skin Tonic – Organic Cucumber, Organic Apple, Organic Lemon

I got up around 5:45 am. I normally would have a coffee before working out, but had a lemon ginger tea instead. I am reminded how much I love coffee. Can I really go two days? I worked out from 6:30-7:15 am (strength). When I got home, I drank the Skin Tonic while rolling out my legs. Normally I would be drinking my Vega Accelerator. The Skin Tonic was light and fresh. I’ve had some juices where the lemon and celery and too pronounced; this one was more subtle.

8:15 am – Green Energy - Organic Green Collard, Organic Matcha, Organic Maca Root, Organic Chlorella, Organic Raw  Cashew, Organic Hemp Seed, Organic Banana, Organic Date, Filtered Water

I wanted to have my breakfast before leaving the house, so ended up having the Green Energy (280 cals of deliciousness) within an hour of the Skin Tonic. The Green Energy is a smoothie and not technically a juice. It was creamy to taste and filling. I filed the bottle up a bit with water to shake the remaining smoothie out. As if I would forego some of these nutrients.

9:45 am – Turmeric Avenue - Organic Sweet Potato, Organic Pineapple, Organic Carrot, Organic Lemon, Organic Turmeric Root, Organic Jalapeño

Normally I would be working on my second coffee at this time. The cleanse provides two morning snacks, so I planned for them at 9:45 and 11:30. I love turmeric and often use it in my shakes, so naturally I loved that taste. It was the jalapeno in this juice that I found so interesting. The juice wasn’t hot, but it did have a kick. Feeling surprisingly energized and not hungry.

12:00 pm – Greens 101 – Organic Kale, Organic Cucumber, Organic Apple, Organic Celery

I ended up having my second “snack” at noon. Plans change. Similar to the Skin Tonic, I found this one light and sweet, re: apple. I enjoyed it, but knew I would be hungry soon. I’m used to having a fairly substantial lunch and normally have a pretty big appetite around noon. I’ve also noticed that I don’t have the usual heart burn I experience before lunch re: coffee. That’s a discussion for another day.

1:15 pm – Green Energy - Organic Green Collard, Organic Matcha, Organic Maca Root, Organic Chlorella, Organic Raw  Cashew, Organic Hemp Seed, Organic Banana, Organic Date, Filtered Water

Ooooh. What a treat to have this one again! 1/4 done my cleanse. Feeling optimistic knowing that I have 4 more juices + smoothies + a cashew milk after this “lunch”.  Like breakfast, I really enjoyed the taste and texture. I’m busy today, so it’s kind of nice to just grab this bottle vs. my bag of Tupperware.

3:00 pm - Happy Rabbit - Organic Carrot, Organic Apple, Organic Pineapple, Organic Lemon, Organic Ginger Root

I don't know if it's because I've only drank juice today, but this carrot juice was so good. My energy level normally dips a bit around this time of day, so I normally have a snack with me. While not my usual Superhero muffin, the carrot juice did give me a bump in energy.

Pre-dinner - Creamy Cashew - Filtered Water, Organic Raw Cashews, Organic Dates, Organic Maple Syrup, Organic Vanilla, Organic Ceylon (True) Cinnamon

I'm thinking about food and how my dinner tonight will be a smoothie. Hmmm. Don't get ahead of yourself; you WANT to do this. *Opens Creamy Cashew,* oooooh, this is good. I enjoyed the vanilla and maple I can taste in the "milk". I start to wonder more about what is in the cashew milk in my fridge and how long the list of ingredients are compared to this.

6:15 - Raw Chocolate - Organic Cacao, Organic Green Collard, Organic Hemp Seed, Organic Chia Seed, Organic Raw Cashew, Organic Banana, Organic Date, Organic Blueberry, Filtered Water

I drank Dinner right before heading into see a viewing of Patriots Day. The cacao smoothie was tasty. The bottle said it had blueberries in it; I tasted more chocolate + greens more than anything. I got a tea afterwards to sip on. I have a bad habit of snacking in the night, so I know I will need to keep busy {thankful to have the movie to go to}.

9:45 - Immune Supercharge - Organic Carrot, Organic Apple, Organic Beet, Organic Lemon, Organic Ginger

Back from the movie and I can have my evening snack. I'm impressed with this one. I've tried a number of beet juices and this may just be one of the best I've ever tasted. Is it because it's so fresh? Is it because I haven't eaten real food today? I go to bed not feeling hungry. Success.

Day 2 

Bottles: 9

Coffee: 0

Day 2 was the same as Day 1 in terms of bottles. I woke up early for a run. I felt lighter than normal {the absence of salt in yesterday's diet had an impact}. I weighed myself and was down 1.6 lbs. Again, water weight. But all in all I feel fine. I drank herbal tea throughout the day. By dinner time I had an appetite and drank my Raw Chocolate and Immunity Supercharge 45 minutes apart. I feel like this was a huge personal win to make it to the end of Day 2 strictly on juice. Wicked way to start 2017.

All in all, I am SO happy I tried this juice cleanse! After completing the two days, my body and mind are feeling pretty good. This was the reset I needed. I would highly recommend this entry-level cleanse to anyone who is seeking to improve their overall health. Press restart!

Have you tried a juice cleanse before? 

Beet juice? Yay or nay? 

You can find URBAN JUICE PRESS on Instagram, Twitter and Facebook!

I’d love to hear from you! Leave a comment below or find me on FacebookTwitterInstagram and Strava. Check out my running story in Canadian Running Magazine

What I eat in a day

Marathon training requires much more than just running. Powering my body with top-notch fuel is a huge component in successfully getting to race day. Here is a glimpse into what a typical weekday looks like for me.

4:45 am. Wake up. Coffee with almond milk.

5:50 am. Head out the door on my morning run. Anywhere from 10-20 km.

7:20 am. Get back from my run. Drink water, 1 table spoon of Apple Cider Vinegar and 1 tsp Sweedish bitters.

7:30 am. Feed the cat. Jump in shower.

7:45 am. Pack lunch for the day. Make breakfast shake (meal 1).

Beet Ginger Protein Shake
  • 1/2  raw beet
  • 1 chunk raw ginger
  • 1 scoop Vega Sport Protein
  • 2 cups spinach
  • ½ banana
  • ½ cup almond milk
  • 1 cup water
  • 5-6 ice cubes
  • 1 tbs coconut milk
  • 1 tbs almond butter
  • 1 tbs turmeric
  • 1 tsp xanthum gum

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8:15 am. Get ready for work.

8:45  am. Walk to work.

9:00 am. Arrive at desk. Begin the work day.

9:15 am. Second coffee, with almond milk (normally brought from home in travel mug).

12:00 pm. Lunch (meal 2). Spinach salad with sockeye salmon burger, 50g avocado, mix of carrots, apples, beets. Dressing: 1 tbs balsamic vinegar, 1 tbs olive oil, 1 tbs nutritional yeast. 10 macadmia nuts.

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12:45 pm. 1 serving of dark chocolate (85-90%).

1:30 pm. 1 litre of water with a Nuun tablet.

3:00 pm. (Meal 3) 1 hard-boiled egg and a Chocolate Chip Lara Bar (ever since cutting the processed junk out of my diet, these have been my go-to afternoon snack).

6:30 pm.  Dinner (Meal 4). Cooked in a pan with coconut oil:

  • 2 cups kale
  • Raw beet
  • Raw ginger
  • Braggs Liquid Aminos
  • ½ Egg whites, with Italian spices

Once cooked, I add some cut up apple on top. Something about the salty/sweet combo. On the side, I steam a cup of cauliflower, with 50g avocado, nutritional yeast, Himalayan Pink salt and pepper on top.

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7:45 pm. Dessert (Meal 5).

“That is definitely not Ice Cream” Ice cream

  • ¼ cup frozen blueberries
  • 1 scoop Vega Sport Vanilla Protein
  • 1 tbs coconut milk
  • 9-10 ice cubes
  • ¼ water or almond milk
  • ½ tbs xantum gum (this is what makes it thick)
  • 1 tsp ginger powde
  • Blend in Vitamix for 4 mins.
  • Once blended, 1 tbs shredded unsweetened coconut ontop.
“That is definitely not cake” Pumpkin Cake
  • 1 tbs coconut flour
  • ¼ egg white
  • 2 tbs almond milk
  • 1 tsp baking powder
  • Microwave for 2 mins.
  • 1 tsb almond butter and 1 tsp chia seeds on top.
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9:30-10:00 pm. Sleep.

What's your favourite afternoon snack? 

I’d love to hear from you! Leave a comment below or find me on TwitterInstagram and Strava. Check out my running story in Canadian Running Magazine.