Friends and acquaintances on social media frequently ask me what supplements I use to support my active lifestyle. Partly, I’ve never really answered the question because it feels like opening up my medicine cabinet and inviting strangers rifle through at their leisure. And, also partly because I don’t want anyone to use MY cocktail of supplements as a cookie cutter solution for their needs. That just won’t work, we are all unique people with different needs.
However, that being said, I think that many of my supplements, considered individually, could help another female athlete (and in some cases, men) optimize wellness and performance . . . and so, I share! But please consult a medical professional if you thing you want to try one or more of these. Read on to learn about my major challenges as an elite master’s athlete (running, obstacle course racing, and CrossFit) and the supplement solutions I use on both a daily and as-needed basis. Continue reading →
Runners already have a leg up on health. Hitting the road, trail or treadmill a few times a week has countless benefits for cardiovascular health . . . and even mental health! But, what about gut health?
It’s true that running on a regular basis can help keep you “regular” (wink, wink), but runners often struggle with other gut issues including the runner’s trots, post-run digestive issues, and just the havoc that a modern diet or hormonal fluctuations can wreak on your digestive system. Read on to find out three ways Hyperbiotics, a collection of specifically formulated probiotics found at Target, can help runners get back and stay on track. Continue reading →
Disclosure: This shop has been compensated by Collective Bias, Inc. All opinions are mine alone. #StopPainNow #CollectiveBias
As a growing-older yet still goal-oriented athlete, I decided it was about time to give the finger to my chronic hand pain. Stiff hands and sore thumb joint was making it increasingly difficult to enjoy and compete in the sports I love, like obstacle course racing and Crossfit. Even yoga, which had once been a source of relaxation had become stressful as I could no longer splay my hands out flat on the ground without significant discomfort.
But, thankfully, I found Curamin® Stop Pain Now, a safe, effective, non-addictive herbal formula that has gotten me back in the literal and figurative game. Read on to learn more about how this #1 selling brand can be your first line of defense against chronic pain. Also, check out my Pre-Workout Hand Stretches to Lessen Pain for even more relief.
Coffee is a social unifier, people are constantly meeting up for a cup, professing their addiction love on everything from t-shirts to internet memes, and it’s a go-to gift for the person who has everything (because you can never have enough coffee, am I right?). While coffee brings us together, it can also set you apart in your athletic endeavors if optimized properly within a training diet.
Today, I’m spilling the beans on how coffee can improve performance and endurance, increase focus, and provide that extra edge your looking for on race day. Continue reading →
Thank you Florastor® Daily Probiotics for sponsoring this post. Visit your local retailer to pick up your bottle of Florastor®Daily Probiotics to complement your active lifestyle
!Have you ever become all-out sick, or at a minimum felt like crap on a crumby cracker, a few days after finishing a physically or mentally intense event like a marathon or Ironman, huge work deadline or even hosting a mother-in-law (not mine, of course)? Falling under the weather after the black cloud of stress has lifted isn’t a coincidence; it’s an all-to-real occurrence that is referred to as the “Let Down Effect.”
Various studies have correlated the dissipation or “let down” of real or perceived stress with an increase in common colds, illnesses, flare-ups of chronic conditions like asthma, migraines, tummy trouble and other medical ailments. By now, you’ve heard that chronic stress can make you sick and eventually even kill you, but many are surprised to learn that getting sick after a high-stress event (and while perhaps feeling quite relaxed about life) is all too common. This “Let Down Effect’ happens, in simple terms, due to the weakened state our bodies are left in left in after “things get better” – we use a lot of energy and resources to function in high alert mode without a break
When stressed, physically or mentally, increased levels of cortisol, adrenaline and other hormones put your body in fight-or-flight mode and mask the perception of pain. We are cleverly designed like this to safely and quickly extract ourselves during the threat of danger, so it’s not necessarily a bad thing. However, the immune system can be compromised, especially after prolonged periods of stress, and latent or chronic conditions can flare up.
In addition to these tolls of physical stress, the let down from emotional stress can cause many of the same problems. For example, dopamine (the pleasure and reward hormone) levels can drop, initiating possibly addictive behaviors like over eating, drinking and substance abuse as a person tries to subconsciously find relief.
So, how do you prevent or at least lessen your chances of falling victim to the “Let Down Effect”?
Sleep Well: Sleep deprivation compromises the immune system, so don’t pull all-nighters thinking you’ll come out ahead. Instead, do the best you can to get 7 to 8 hours a night by staying away from large late evening meals (including alcohol and caffeine), avoiding the blue light emitted from screens several hours before bed, taking a warm bath and using a diffuser to mist essential oils like lavender and chamomile.
Exercise Regularly: Moderate-intensity exercise done on a regular basis can keep your body from downshifting too quickly after a high stress event. If you don’t have time for an official jog or workout, try to include at least some extra walking or other movements in your day.
Decompress Frequently: If life is throwing too much your way, schedule non-negotiable “breaks” to relax whether it’s a 10 minute morning meditation, an entire hour devoted to yoga or even just 1 of minute of positive visualization every couple hours.
Nourish Your Immune System: Try vitamin C rich foods like oranges and grapefruit, vitamin E rich foods like sunflower seeds or spinach, zinc rich foods like beef and egg yolks. Probiotics can also help strengthen your digestive balance and support a healthy immune system.
So, speaking of nourishing the body to help allay stress and prevent illness, I’m sharing a couple things I’ve been doing lately to stay as well as I can. You may have read my post last month about a Sleep and Stress test I took recently – it revealed that my cortisol and cortisone levels are highly elevated throughout the entire day without ever falling to normal as they should. This is likely a result of everyday work/family stress magnified by my running and obstacle course training, and chronic lack of sleep — I’m working hard to resolve it.
So, one of the things I started doing was taking Florastor® Daily Probiotics in the morning and evening with my meals – it’s the best-selling probiotic worldwide and backed by 60 years of use and research. So far, I’ve been really happy with how this easy-to-take capsule is bringing my digestion into balance and helping me better maintain my immune function. Florastor® is the only probiotic brand with Saccharomyces boulardii lyo CNCM I-745 which helps restore your natural flora. Florastor® helps my body break down carbs and fiber and naturally absorb water and nutrients from the foods I eat, these are good things for me as I fluctuate from being bloated to dehydrate when under stress. I also appreciate that this product is vegetarian, gluten-free, contains non-GMO ingredients and can be stored at room temperature. While, thankfully, I rarely have taken antibiotics, Florastor® Daily Probiotics can help those that need to be on this medication maintain a healthy flora balance.
I also wanted to share this quick and easy breakfast recipe that is high in zinc – 60 Second 2-Egg & Beef Omelet. Yay, beef and whole eggs are both great sources of zinc, an essential mineral that keeps the immune system strong, helps heal wounds, and supports normal growth. My recipe is also high in protein, and you know I’m a stickler for getting approximately 25g of protein at breakfast – the eggs and beef are very satisfying for only 220 calories and keep me from tanking mid-morning. Plus, this microwave mug recipe takes less than 1 minute to prepare and around 60 seconds to cook, so there’s absolutely no stress in making breakfast on even the most frantic mornings!
Have you ever become sick after a period of physical or emotional stress? What do you do to boost your immunity or bounce back from a “tough time” healthy? Please share your comments and tips below – XOXO, Jennifer
I was selected for this opportunity as a member of Clever Girls and the content and opinions expressed here are all my own.
60-Second 2-Egg & Beef Mug Omelet
Got a minute? Then you've got a healthy, balanced breakfast packed with protein thanks to this super speedy egg recipe that cooks up in 60 seconds.
When I want a satisfying snack that tastes super yummy, has loads of health benefits, and won’t have me hungry again in an hour, my “Go for Gold” Turmeric Curry Hummus with Minted Roast Chickpeas is a winner! It’s definitely what to bring to a football tailgate or sports watching party to show that you are the decided victor of dips and champion of chickpeas.
If you’re not familiar with turmeric, you need to get acquainted ASAP. I’ve featured it before in many recipes — my Turmeric Honey “Health” Shots have been popular! While it’s the primary spice in many Indian dishes (such as curry) and lends everything it touches (including hands) a golden yellow to orange hue, turmeric is consumed not just for its warm and mildly peppery taste, but also for the many purported health benefits.
For example, numerous studies suggest that turmeric’s active component, curcumin, helps alleviate or reduce the incidence of everything from certain cancers to depression – and it’s is highly touted as a natural pain-killer and anti-inflammatory. I take turmeric often to recover from hard workouts faster, I’m a fan of these Curcumin Capsules (from Turmeric Root Extract) sold by NOW Foods.
I do advise using fresh turmeric along with the dried ground turmeric as directed in the recipe. The fresh has a more pleasingly distinctive aroma, flavor and health benefits in root form (technically a rhizome like ginger) than from the ground powder. However, the ground turmeric helps distribute the golden-orange color evenly. If you’re looking for fresh turmeric, ask your produce manager to stock it from Frieda’s.
Make a big batch and portion into individual grab-and-go containers to stash in lunchboxes, backpacks and gym bags along with veggie sticks or crackers. However, dipping stuff INTO hummus isn’t the only way to enjoy it! My two other serving suggestions are to 1) pile up high on whole grain bread or a wrap along with other veggies to make a filling sandwich and 2) to toss with warm pasta or vegetable noodles (like “zoodles”) as a creative sauce. I wasn’t sure if the sauce idea would work one night when fixing a “clear the fridge” dinner in a pinch — but it most certainly did!
Also, if you love a crunchy, salty snack the roasted mint chickpeas that I’ve used to garnish the top make a fantastic snack on their own.
Just double up that part of the recipe and keep the extra batch for snacking right off the pan – or to use as grain-free “croutons
By the way, I originally developed this recipe for Litehouse Foods using their Instantly Fresh Herbs! Check it out.
Do you use turmeric in your diet, what is a favorite recipe? If you’re at a party, do you go for the dips or the desserts? What’s on your upcoming fall season race season? Please share in the comments, XOXO — Jennifer
After draining and rinsing chickpeas, place them on a paper towel and fold over, gently rubbing them. This will remove any remaining “skins.”
Toss mint and salt together in small bowl. Take ½ cup of chickpeas and toss around with olive oil until coated. Add chickpeas to bowl with mint and shake around until dusted.
Place chickpeas in oven and bake, tossing occasionally, for 30 to 40 minutes or until golden and crunchy. Remove from oven and set aside to cool on pan.
Place remaining chickpeas, tahini, olive oil, lime juice, garlic, ginger, curry powder, dried turmeric, fresh turmeric, remaining salt and pepper in a food processor and blend till smooth and creamy. If needed, add a bit of additional lime juice or water to adjust the consistency.
Serve with a drizzle of olive oil and roasted chickpeas.
I am a female athlete, hear me roar! I love the strength, power and grace shown by women in sports, and believe, in many ways, female athletes are superior to men. Now, don’t get your panties in a wad, gentlemen – obviously you have an arsenal of strengths including sheer muscle volume and all the testosterone stuff. I’m not arguing a 100lb female can beat a 200lb guy in an arm wrestle, so don’t challenge me please! Despite a woman’s brain wiring, body composition and hormones being very different to a man’s, she can still be very successful in sports. We women are naturals at teamwork, multi-tasking and making less impulsive decisions. Women also have a different muscle-to-fat composition which, in general, can help spare glycogen in endurance events, and some of our hormones, like estrogen, have been shown to make us stronger in adverse conditions
However, every once in a while, my female ROAR is a little weak – namely on those days when I’m suffering from Pre Menstrual Syndrome. So, #LetsTalkPMS . . . The fatigue, muscle aches, bloating, sore chest, irregularity and mood swings the week before my period starts can take the attack factor out of my workout schedule if I’m not proactive. Thankfully, I have been spared many instances of PMS as I haven’t had my period on a regular basis in 25 years between long-term bouts of amenorrhea, pregnancies/nursing and now middle age (sorry if TMI). So while my periods usually can’t be planned for, they also aren’t completely unexpected – because of the annoying PMS reminder!
While female hormones might not always be fun ,the are definitely functions — I mean, sheeze, we make a baby! The level of hormones in the female body during different parts of the cycle also play a factor in the metabolism of carbohydrate, fat, and protein, blood plasma volume, and tolerance to heat – all of these are important factors in many sports. Ironically, while the week or so leading up to your period may have you feeling super PMS-y, this “low hormone” stage is considered by many experts to be optimal for female athletic performance. But, you have to manage the physical and mental challenges of PMS and kick them in the buttt!
Now, if I wasn’t into running, CrossFit, yoga, lifting weights and so many other sports, I would probably be caught completely off guard by my infrequent visit rom Aunt Flow. However, there’s something about being a competitive athlete that I believe keeps a woman more in tune with her body, and therefore more likely to notice the onset of PMS symptoms. Oh, and I know!
Since I don’t like to take time off from training or use prescription medications except when life-or-death necessary, I have looked for natural ways to treat PMS. One of the natural products I really like is Jayde from IntraNaturals. Jayde Natural Pain Relief is “100% Herbal Happiness for Women During their Menstrual Period” that may help soothe cramps, relieve muscle aches, and ease general discomfort.
The natural ingredients in Jayde include Cramp Bark, Turmeric Curcumin, Boswellia, and Bromelian—all inspired by the ancient healing powders of Ayurvedic herbs. The only herbal ingredient I wasn’t familiar with was Cramp Bark – so I reached out for more information. Cramp Bark is a smooth muscle relaxant with similar properties to valerian that targets the uterus specifically to reduce inflammation. It may help lessen ovarian and uterine cramps both before and during menstruation.
As a disclaimer, the benefits statements of Jaye have not been evaluated by the FDA but, my experience with this natural solution to PMS has been nothing but “thumbs up,” – plus the capsules are easy to take once or twice a day as needed. Additionally, Jadye is vegan, nonGMO, gluten-free, soy-free and comes with a 100% Lifetime Guarantee. This promise of quality means that if you should become dissatisfied with the product at any time, the company will gladly offer a full refund.
This is another amazing reason to love Jayde and IntraNaturals! With every order, IntraNaturals donates to their non-profit partner, Vitamin Angels, in order to provide life-changing nutrition to children in need (40,000 kids/women helped through their donation last year). Through this program, children and pregnant mothers without adequate access to important nutrients needed for optimal health are provided life-changing vitamins. While I’m over here freaking out my PMS symptoms (honestly, pretty trivial in the scheme of world health), others don’t even have the basic vitamins they need to thrive . . . or survive. So, I feel twice blessed knowing I have the means to take care of ALL my health concerns while helping children and pregnant mothers much, much less fortunate.
Training is hard. Rest days are harder, often they can be a hard pill to swallow! I hear this from dedicated runners, triathletes CrossFitters, obstacle course racers, weight-lifters and other hard-core athletes all the time. In fact, I often fight the urge to workout 365, even when I know rationally that my body needs adequate time to recover from a hard effort on the track or in the gym. In part, it’s this drive to go balls out regardless of pain and suffering that distinguishes winners from losers on game day. However, keeping this mindset every day of the week can wear you down mentally, tear you down physically and get you stuck in a rut where you’ve plateaued and are no longer making gains.
But who among the athletic elite (and even us regular people just striving to be the best we can be) want to sit around on the couch all day, waiting for some sort of generic mandate of “not moving a muscle” to pass?! That’s not really the best option mentally and physically either. Activities on these light load days should take into consideration your current fitness level and fatigue felt from the previous workout – less volume, less intensity (less than 60% effort) and keeping it fun are the key points! My go-to active recovery day includes a short walk followed by a gentle, stretching yoga sequence to help flush out toxins and encourage mobility so I’ll be ready to go harder the next day! Here is one of my favorite active recovery “Rest Day” Yoga Workouts:
Getting enough sleep (7 to 8 hours would be optimal), rehydrating with plenty of water (check out my post on 50 Shades of Pee) and eating well with a focus on fresh vegetables and fruit paired with lean proteins are also important to workout recovery.
Another important part of recovery is eating right, right?! Most of us are aware that carbohydrates metabolize into the quickly-sourced energy that powers performance and that consuming a protein-rich snack post-workout (in a 3:1 to 4:1 carb to protein ratio) helps repair muscle and tissue taxed by exercise. But what you eat every day, day in and day out, has a profound effect on athletic performance too – you can’t outrun a poor diet!
In addition to eating a balanced diet of lean proteins, fresh fruits and veggies and healthy whole grains, I I also take a daily multivitamin to make sure my bases are covered. Every Woman’s One Daily Multivitamin from New Chapter caught my attention from the hundreds (if not 1000s of different brands out there) because of the way that it’s made. These vitamins are fermented with probiotics and whole foods and gentle enough to take any time – even first thing in the morning on an empty stomach! I’ve never feel woozy or nauseous after taking any of their products.
Every Woman’s One Daily Multivitamin from New Chapter is ideal for active women because it contains extra nutrients for energy support, stress support†, immune support and bone support.* And, this award-winning vitamin (BEST Multivitamin Award. Delicious Living 2016 Supplement Awards) is Non-GMO Project Verified, made with certified organic vegetables & herbs, vegetarian, kosher, gluten free and has no synthetic fillers. I love how they are equally helpful to the planet as they are to us – all ingredients are mindfully and sustainably sourced!
You can purchase Every Woman’s One Daily Multivitamin at a number of online retailers including Amazon.com– love how I can usually get free shipping and also save by setting up a subscription (because, it really sucks to run out of vitamins)!
What are your tips for recovery and general wellness for an active lifestyle? Are you racing competing, training or taking it easy this weekend — please share in the comments, I’d love to chat! XOXO — Jennifer
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, care, or prevent any disease.
I was selected for this opportunity as a member of Clever Girls and the content and opinions expressed here are all my own.