Ensuring Proper Nutrition for Endurance Athletes

Friday, 9 November 2018  |  Healthy Food + Recipes

As athletes, we often think we’re strong and invincible because of the long distances we’ve run or the number of medals we’ve earned from races. Truth is, because of the immense load we put on our bodies, we need to make sure that we get the right nutrition in to fuel all our athletic pursuits and also to recover quickly so that we can train hard again the next day.

Here are my top five tips to ensure proper nutrition for endurance athletes:

EAT YOUR CARBS. Sure, keto and low-carb are the trendy diets right now. But, as endurance athletes, we need carbs to fuel our endurance training. Bread and rice aren’t inherently bad. Just stick to red or brown rice or whole wheat bread. If you’re really iffy about taking carbs, take it during breakfast and/or lunch like me and skip it during dinner.

HYDRATE. Aim for 2 to 3 liters of water daily. Staying well hydrated is important to help maintain the balance of body fluids, energize your muscles, and help your kidneys rid your body of waste. Even better, it makes you look good and can help you lose weight.

CROWD OUT. Crowding out is all about filling your tummy with healthy wholesome food like vegetables and fruits so that you’re satiated and you don’t have much space left for junk. Sometimes, this is an easier strategy for healthy eating than stopping yourself from eating your favorite treats.

HAVE A GOOD PRE-WORKOUT MEAL. While intermittent fasting is all the rage now, I still would recommend a pre workout snack to provide you with fuel for your training. It could be as light as coffee and a banana with almond butter or pancakes with blueberries. Try what works for you depending on your training that day.

RECOVER WELL. What you eat after a workout is very important especially if you want to feel strong enough to train the next day. Make sure you have a good recovery meal composed of protein and carbs within 30 minutes of your workout.

I take milk after especially if I’m nowhere near a restaurant after training. One good option is Ensure, which is in vanilla or chocolate powder form. Just mix it with cold water and you’ve got yourself a great recover meal!

Ensure provides complete nutrition with all needed vitamins, minerals, essential amino acids, and essential fatty acids. It has 230 calories only per serving. I love that it’s also heart-healthy since it’s low in saturated fat, low in cholesterol, free of trans fatty acids and contains essential unsaturated fatty acids. It enhances gut health and immune function and supports bone health, too. Try it after your next workout!

 

Dealing with Diabetes

Tuesday, 6 November 2018  |  Family, Health + Wellness

Diabetes has tripled over the past 18 years from 171Mn to a scary 451Mn this year. Often times, we read numbers like this, forget about it, and go about our daily business. But, for me, the threat of diabetes is real because it runs in our family.

My dad had type 2 diabetes. People with diabetes basically have higher than normal blood sugar levels and, for those with type 2, the body loses their ability to respond to insulin and thereby becomes insulin resistant. It’s a life-long disease. I grew up watching my Dad and Mom struggle to manage the illness, especially when it came to Dad’s special diet. My dad loved to eat so I was witness to several playful fights over sugary treats or fruits that Mom forbade Dad to eat!

As for me, I’m a relatively healthy eater, but my sugar has always been borderline probably thanks to my genes. It’s a constant reminder for me to be very mindful of my (and my kids’) sugar intake and to be knowledgeable about diabetes.

PREVENTING DIABETES

My dad passed away 10 years ago, just as I was starting on my wellness journey. I wish I knew then what I knew now because I could’ve helped him adopt a healthier lifestyle (and significantly reduce the diet arguments with Mom hah!) Here are simple changes you can do now to prevent diabetes:

Drop the weight. Being overweight increases your chances of getting diabetes. Just by reducing your weight, you can cut your risk for type 2 diabetes in half. Although this may sound a bit difficult, the truth is if you adopt a healthy lifestyle, the weight will just come off naturally.

Stop smoking. Part of living a healthier lifestyle is to rid yourself of this habit. Seek the help of a doctor or friend for support. You could also switch your addiction with cigarettes to something healthier such as taking a stroll around a park after a meal or climbing office stairs instead of taking a cigarette break at work.

Move. You don’t need to start running marathons to get healthy. Just be more active throughout the week because exercising moves your muscles, which then use insulin. Try walking for 30 minutes 3x a week. Better yet, if you can get a fitness tracker, aim for 5,000 steps daily and slowly increase that until you can reach 10,000 steps daily. You can also try different workouts – zumba, yoga, crossfit, pound, boxing, and more – until you find one that feels fun for you.

Eat well. Focus on eating healthy carbohydrates and high-fiber food, like whole grains, vegetables, and fruits, and get your protein from heart-healthy choices such as fish. Avoid heavily processed food, sugary drinks, fast food and trans and saturated fats.

For a quick and easy healthy meal, you can try Glucerna. Glucerna is the only clinically proven nutrition formula for people with diabetes. It contains a slow digesting, low glycemic carbohydrate blend that helps manage blood sugar, heart health, and weight. It can actually control your hunger for up to 4 hours.

While Glucerna is designed for people with diabetes, I learned that even non-diabetics like me can take it occasionally as a snack or meal replacement. While it’s still best to eat a healthy and fresh diet, this is a better option to junk or fast food after a workout or when I’m in a rush. It helps that it’s delicious, too!

My New BFF: Nokia 7 Plus

Saturday, 13 October 2018  |  Gear + Gadgets

A few months back I made a new friend. He was quite impressive, arriving in all black, slim and elegant, and he offered to be with me every single day! Without thinking twice, I said YES! And we’ve been together ever since. His name is Nokia 7 Plus! Well, who did ya think?!

I’ll be honest with you. I was quite hesitant about switching to Android, but when I started using the Nokia 7 Plus, my worries were put to ease. I was happy to be using a more efficient phone with such awesome features. Here’s what I love about my new bestie:

Sleek and classy design. My Nokia 7 Plus is the Black/Copper model which is all black with curved copper edges and just the Nokia and Android One logo at the back. Love its minimalist and elegant look.

The Nokia 7 Plus actually comes with a protective case in the box

Big and clear display. My previous phone was much smaller so switching to the Nokia 7 Plus had me thinking: Why didn’t I do this sooner?! It has a 6-inch full HD+ screen, which makes viewing images, taking photos, and surfing the web not just easier but more enjoyable. One of my favorites with this phone is the fingerprint sensor at the back, which allows me to turn the screen on just by putting my index finger at the back as I am picking it up.

Great performance. The Nokia 7 Plus runs on Google’s Android One. Like I said, I was quite nervous about switching to Android, but within a few hours I was completely comfortable with it. Even better, the Nokia 7 Plus is a pretty powerful machine that allowed me to do my daily tasks, such as calling, texting and chatting on groups, setting my schedule and getting organized on my apps, and even using my workout apps with ease.

Awesome camera. Now for my fave, the camera! The camera on this phone is amazing. The camera is powered by Zeiss optics and the images are crisp and clear even when one zooms in or under low light. Plus, it has Live Bokeh, Pro Mode, and Nokia’s iconic bothie feature which allows you to take dual shots! (Mental note: Take a bothie at my next marathon finish line!)

Check out my bothfie!

Impressive battery time. The battery on this phone is the longest lasting I’ve encountered. It can last for over half a day even if I use it the entire time. They say the battery can last for 2 days without charging.

In summary, I’m quite happy with the features of my Nokia 7 Plus. It’s almost like having a friend that I can rely on daily. Definitely, my new bestie!

Registration is Closed!

Tuesday, 31 July 2018  |  Race Announcements

Registration for TBR Sun Life Dream Marathon 2019 is officially closed. As of July 31, 11:34PM, all 1000 slots have been sold out. Online registration will be closed, bank deposits will no longer be accepted, and onsite registration will no longer be available tomorrow. Any payments via bank deposit or bpi app will be refunded in full.

Thank you for all those interested in participating!

To those who made the cut, welcome to TBR Sun Life Dream Marathon 2019! Please expect an email from us to join our e-newsletter. Keep yourself updated by visiting our website, www.tbrdream.com. Join our Facebook group by searching: TBR Sun Life Dream Marathon 2019 and request to join. Wait for our moderator to accept your request. We look forward to running with you soon!

TBR Sun Life Dream 2019: Waitlisted Runners

Sunday, 29 July 2018  |  Race Announcements

Below is the list of Waitlisted Runners for TBR Sun Life Dream Marathon 2019.  If you’re a Waitlisted Runner, you may pay the race fee from JULY 30, 12NOON TO AUGUST 5, 2018.  First come, first served basis until slots run out.

Download / View PDF: OFFICIAL LIST OF WAITLISTED RUNNERS_27 July

Click here for full details on REGISTRATION.

PAYMENT SCHEDULE > July 28 (Sat) and 29 (Sun) – Only first 1,000 Accepted Runners may register. Online registration opens at 12:01AM on July 28.

> July 30 (Mon) to Aug 5 (Sun) – 1,000 Accepted Runners + Waitlisted Runners may register.  Online registration for Waitlisted Runners opens at 12:00NN on July 30. First come, first served basis until slots run out.

PAYMENT OPTIONS 1-ONLINE Registration via Credit Card (P200 processing fee for credit card transactions)

2- ONSITE Registration at: New Balance Bonifacio High Street near ROX (12nn to 9pm) OR Secondwind Running Store 2F Ayala Mall the 30th, 30 Meralco Ave. Pasig City (12nn to 9pm)

3- BANK DEPOSIT / APP (BPI)

Click here for full details on REGISTRATION.