Erickson Family Chopped Challenge

Cooking seems to be a dying art in American as we lean more towards quick and convenient foods. Because of this I have make a conscience effort to teach my children how to cook for themselves. I think it is important for children to learn how to cook. Being a fan of the Food Network and as a family we often watch the show Chopped, so I thought it would be fun to have our very own Erickson Chopped Challenge. Since my children are still very young I decided that it would be best to not really “chop” anyone but to encourage each of them to do their best and award each of them with a certificate reflecting that. Our goal was no tears. Since we didn’t have an entire day to put on a show we also decided just to do the “Appetizer” category. We established that they would have 20 minutes to come up with their creations and present them to the two judges preparing two plates. The judges were Grandma and Dad – so they would certainly do their best to impress them. I was to be the cooking assistant and help all of them as needed. One of the rules we established from the beginning is that there was to be no fighting and if anyone was not sharing and getting along they would have a two minute penalty and have to sit on the couch while everyone else was cooking. With this being a timed challenge that wouldn’t be a good idea.

Being true to the show I placed four mystery ingredients in a covered basket that was only revealed to all of them at the beginning of the 20 minutes. I choose items I knew they were somewhat familiar with. The four ingredients were … (drum roll please)…

bread/buns, onions, fresh basil and cherry tomatoes from the garden. My oldest began working fast to create a yummy salsa (which turned out to be really quite good). I was impressed that he remembered about the cilantro we had available in the “pantry” (just like the show they were allowed to use other items in the fridge and in the pantry). He served his with butter toasted buns. My third son, chose to make “fries” with potatoes and seasoned them with some basil he cut up. He was super creative and built a log cabin with the pan fried potatoes to present to the judges. Mind you I did all the cooking for this 7 year old. I also helped bread, flour and cook my second 9-year-old oldest son’s “onion rings” that he decided to make (he has never done this before but grabbed for the season bread crumbs and started dippin’). I showed him how to do an egg wash and what seasoning might be helpful to add to the breadcrumbs to give them more flavor. He is super creative with how he balanced his finished ingredients on the plate to present. My four year old little girl created cut up tomatoes (yes, all by herself – she knows how to use a knife and can when Mommy is around only). She used a squirt of lemon juice on them with pieces of bread on the side. They were all so very proud of their creations as they presented them to the judges. We did end up adding two minutes for our littlest ones to finish up, but they did very well. Each child presented their dish and the tasting began. Before the challenge began I was a little afraid of what they might come up with and what we might have to taste, but all the dishes were surprisingly good.

As the judges deliberated and figured out what they would put on their certificates the children chatted in the other room giving each other praise. The award certificates reflected their efforts with my oldest boy getting “Best Use of Ingredients,” the onion rings winning “Daringly Difficult,” the potato log cabin wins “Creative Presentation” and my little girls tomatoes gets “The Most Yummy” (since that is what she kept saying and since they were so yummy she asked if she could eat both of her plates so the judges only got one bite – it was funny). They all got along beautiful with no fighting and no tears (unless it was from the onions). This was seriously one of the most successful family nights we have had. They all just gloated as each judge told them the unique things they did well. After that they all wanted to cook more and they immediately asked when we could do it again. I would highly suggest doing this with your family if you have little ones and want to have a fun night letting them create stuff. They impressed me. Don’t be afraid to cook with your children and encourage them to play with their food. Don’t be afraid to get in there and have fun and create with them. Happy cooking.

Nutrition Class – Daytime

NUTRITION CLASS

Tues. May 31, 2011

10 – 11:00 a.m.

Location: Davis County, Utah

Class fee: $15

Proper nutrition is a a major contributor to overall health.  Learn how to eat to maintain lean muscle tissue and loss weight while still maintaining energy levels to exercise right.  Review the best foods and supplements that can help you achieve your fitness goals and maximize endurance performance. Strategies for coping with emotional eating with be discussed.  Sports nutrition will also be covered. This lecture style one-time 60 minute class held on Tuesday May 31, 2011 from noon to 1 p.m. in the Davis County area.

HOW TO REGISTER:

To get registered for the class message Lora “Blonde Runner” and lora@blonderunner.com indicating you are interested in reserving a spot for the Nutrition Class to be held on May 31 and provide your contact information (include your phone number). You will be contacted by phone with details. Pre-payment is required to reserve your spot. The class fee is $15 per person. Pre-registration is required, spots are limited.

Pre-season Triathlon Group Training with Blonde Runner

Pre-season triathlon group training

with Blonde Runner

(6 weeks)

Location: Bountiful, Utah

Starting January 11, 2011

Registration Deadline Jan. 8, 2011

Cost: $225

This 6-week group training is for beginner to intermediate athletes (male and female) and is designed to get you ready for the triathlon season. It will focus on the sprint & Olympic distance triathlons. Enjoy the camaraderie of group training while getting in great shape. All aspects of the triathlon will be covered through two weekly coached group workouts/clinics. This training also includes a consultation session with Coach Lora aka Blonde Runner. Limited spots. No Sunday workouts will be given or supported.

Training details:

Group training begins January 11, 2011 and will end on Feb. 17. Two group workouts/clinics will be held each week, one on Tuesday night from 7 – 8 p.m. and the other on Thursday morning from 5:30- 6:30 a.m. An optional Saturday run is also available. The group training will cover the following: Cycling basics, running endurance training, swim stroke development, streamlines/flipturns, fast transitions, race strategies, open-water swimming, and core/strength training.

Registration:

On-line registration is available on active.com. Additional pool/rec center entry fees will be required. Registration deadline is Jan. 8, 2011. All fees are non-refundable.  Come have fun with us!

Limited Spots!

Coach Lora Erickson

801-608-5516

lora@blonderunner.com

www.blonderunner.com

A full season TEAM Triathlon Training for men and women is also available March – July. Visit www.teamblonderunner.com to learn more. Friends, fun and fitness – Join the team!

Self sabotage…why do we do it?

Everyone has moments of “weakness” but some of us out right sabotage ourselves and rebel against our goals. We eat cake even when we really don’t want it and are trying to lose weight. Maybe we eat it because it is there, or maybe we are not sure how to face change. Or maybe we eat it to control our failure.  I see this self destructive behavior often, especially when people get close to reaching their goals. I believe it boils down to several main things:  being uncomfortable with change, need for control and fear of failure.

When we are out of our comfort zone, we are not sure what to expect or if we can handle the problems that might bring. Think about it, if you have been overweight and a self proclaimed unattractive person for a long time and then you become thin and feel more attractive. What is going to happen to other peoples’ behavior? If you aren’t in a relationship, you might start dating (which can be scary). Or you may be expected to eat perfectly and exercise now by others which opens you up to the possibility of failing.  Fear of failure can often be paralyzing. Or you may have to admit that you were once fat, if you are now thin and people are noticing. Whatever the reason, change is hard.

We all like to stay in our comfort zone because we know what to expect from ourselves and from others. To those that self-sabotage and wonder why…think about what you could be afraid of and face it head on. What if people start giving you some attention or make comments about your appearance you are not used to (is it so bad)? You will never know if you can handle the new challenges that being thin poses (and yes, there are always challenges). Embrace change and the unknown that might be behind it. You might just find that you love it…maybe the grass is greener? You will never know until you make the lifestyle changes and stop the self sabotage.

Today is a new day to recommit to your goals. Think about how you have worked hard to reach your goals and how you deserve to reach them. Don’t be the obstacle in your own way, don’t allow yourself to be. Be the best you can be. Live healthy every day.

To learn more about how you can handle self sabotage attend the Coping with Emotional Eating Class offered in the Davis County Area on Tuesday November 16, 2010 from 7:30 – 8:30 p.m. Class Fee: $15. To register call Lora at 801-608-5516 or email lora@blonderunner.com.

Click here for a list of current community classes

Exercise Nutrition Class

Exercise Nutrition Class

Tues. October 5, 2010

7:30 – 9 p.m.

Centerville City Hall, 250 N. Main St.

Davis County, Utah

Do you want to get rid of fat tissue and lean up for top fitness and sports performance? You won’t want to miss this class. Learn the best foods and supplements that can help you achieve your fitness goals and maximize endurance performance. Outlast your competition and perform better and stronger. Sports nutrition specific to long distance running and triathlon will be covered extensively in this class. The class is to be held on Tuesday October 5 from 7:30 – 9 p.m. at Centerville City Hall. www.xpressrec.com
This is lecture style one-time 90 minutes class. The class fee is $15 per person. Pre-registration is required, limited spots. On-line registration will be available the second week of September – visit the city website for links. In person registration is also available at Centerville City Hall. Please indicate your interest on this page. All community members welcome to attend.

Indicate your interest on the Facebook page: click here

(note:  Facebook RSVP doesn’t guarantee a spot, payment must be submitted and recieved by Sept. 30, 2010 to reserve a spot.  Limited spots)

soda pop – Does it affect performance?

Soda pop: Does it affect performance?

By Lora Erickson “Blonde Runner”

The majority of American’s are overweight or obese for a reason. I believe this is largely due to the “empty calorie” consumption of soda pop and the increased use of convenience foods. While there are many other factors that lead to fat American’s like fitness (or lack of it); a large factor is diet. Unfortunately soda pop is a staple in the average American’s diet today. Let’s consider the ramifications of this lifestyle choice. Over the many years as I have worked as a weight loss specialist I would say the majority of the people that I have worked with that wanted to lose weight drank an average of three 12 once sodas a day before starting the program. This is about 130 grams of sugar or 520 empty calories. To burn this off an average 150 pound person would have to run about between 3.5-4 miles. Alright, so let’s say they decided to switch to diet soda after they figured this out. No calories no problem right? True no calories, but what about the other substances found in soda? Soda pop is high in the mineral called phosphorus. Extra phosphorus in the body is excreted through the urine and is accompanied by calcium which is often lost in the urine. If the body doesn’t consume adequate amounts of calcium (soda often replaces milk in the diet) then the body takes calcium from the bones often making them porous. This leads to osteopenia and finally osteoporosis, a painful chronic condition. This once “aged” disease is now being seen in children.

So let’s say you are a full-sugar soda drinker – no diet for you – yuck! Let’s explore for a minute how sugar can affect you. A large bolus of sugar at one time (over 45 grams found in most 12 ounce cans of soda) will cause the blood sugar to raise quite suddenly triggering insulin production. This can also trigger a hormonal response which can eventually leave to a feeling of being tired and makes us feel hungry even when we are really not. This leads to over eating and weight gain which is not going to help with performance.

Another chemical found in soda is caffeine. Although caffeine can be a performance enhancer when used properly, it is also a well-know diuretic and leads to water loss. If you are trying to lean up you need water. Have you seen a steak dry out to be a piece of beef jerky? Simply muscle is made up of water and if you aren’t getting enough water you will not build muscle. People that drink soda in place of water are missing out on the benefits of a well hydrated body. Hydrated body tissues perform and function better. Soda pop gives you very little water and often requires more water to process the chemicals in it. Another thing to consider with soda consumption is the dehydration. Soda drinkers often consume pop in lou of water, combined this fact with a soda containing a diuretic (caffeine) then the individual is in a constant state of dehydration. One of the many symptoms of dehydration is impaired ability to think clearly. I don’t know about you, but I want to think clearly during my training and in a running race or triathlon. Soda pop simply does not help you.

So what about carbonation in soda pop? Does it hurt you? Bubbles are made of carbon dioxide. Correct me if I am wrong but isn’t this what we are getting rid of when we are breathing out? Putting this into your body on a regular basis just doesn’t make sense to me. While I enjoy the flavor of a soda (rootbeer – my favorite – yum!) – it is certainly more of a treat than a staple in my diet since performance is important to me. If you are striving for optimum health, then reach for a glass of water.

Lora Erickson is a competitive runner and triathlete with over 25 years of experience. As one of Colorado’s top distance runners, she was heavily recruited by various colleges throughout the US. She graduated from Utah State University with a degree in Health Education and duel minors in Nutrition & Chemistry. While running for college on scholarship, Lora earned the title of All-Conference Runner (top ten of all western states colleges). She is the owner of Blonde Runner Health LLC in Bountiful, Utah where she currently resides with her husband and four children and has been coaching since 1996. She has a true passion for health promotion and welcomes questions and comments. Contact her directly at lora@blonderunner.com or visit www.blonderunner.com for more information on services available.

Daily Healthy Eating to Speed Recovery

As an athlete my body is always being challenged and is in a constant state of repair. Recovering from a run or workout in a short time is important to me. One of the ways I speed recovery is by eating healthy everyday. Many sports nutrition articles focus on supplements and how to eat right before a race or on race day; while this is important we stand to benefit more on a whole from how we eat on a daily basis. Personally I feel like the best foods come from nature in the form of fruits and vegetables, whole grains, and quality proteins such as fish, nuts, beans, legumes, and seeds. As a runner and triathlete the need for antioxidants, quality protein, iron and water is greater than a regular person. There are many antioxidants, but one I feel has particular importance for a runner is ascorbic acid or Vitamin C. Vitamin C helps to synthesize the protein collagen and is important for tissue healing and immune function. Vitamin C is an antioxidant which can help clean up free radicals produced from exercise. Free radicals are believed to initiate the cancer process and Vitamin C can help limit our exposure to them by donating the electron they are seeking (this topic deserves its own blog post – so check back). Cardiovascular exercise challenges the immune system so it is important to give the body the nutrients it needs to function optimally. Major sources of Vitamin C include green peppers, cauliflower, broccoli, cabbage, strawberries, papayas, romaine lettuce and citrus fruits. While the adult RDA is 60 milligrams per day, an endurance athlete may require up to 200 milligrams per day. Consuming Vitamin C also helps with non-heme iron absorption making it alkaline in the small intestine.

Another important nutrient is iron which forms the hemoglobin of the red blood cells and myoglobin in muscle cells. This is important for respiration, immune function and compounds of energy production. Low levels of iron in the body can result in anemia which decreases the oxygen-carrying capacity of the blood. Anemia can also cause fatigue, loss of appetite, poor temperature regulation and a weakened immune system. Obviously this would be a very hazardous condition for any athlete. Getting enough iron is important and being careful not to over consume foods that decrease its absorption are key. For instance polyphenols (tannins) found in tea can reduce iron absorption.

In an effort to get enough iron we may be tempted to use iron supplements, however we must remember that high levels of iron at once can affect the absorption of other important minerals such as calcium and zinc. The best way to ensure nutrient balance is getting enough quality protein, fruits and vegetables in your daily diet, which is not as difficult as some might think. Iron can be found in red meat, legumes or beans, leafy green vegetables, broccoli, peas, bran and enriched foods (bread).

A great way to ensure a balanced diet is to keep a food journal. By logging what we eat daily it is easy to see where adjustments need to be made. Focus on increasing water and fruits and vegetables gradually. The goal is to consume and combination of 7 (women) to 9 (men) servings of fruits & vegetables per day. This may sounds like a lot, but it is really quite reasonable to get this amount. Generally a serving size is ½ cup or small piece of fruit. I suggest getting 2 fruits and 5-7 servings of vegetables per day. However, if you are not even close to that, just add 1 or 2 servings a day and work up to that level. Honestly sudden changes in diet can cause a lot of gastric distress and intestinal issues. Small improvements over time allow your body time to adapt to the increased fiber.

So in short, incorporating more quality protein, fruits and vegetables into the daily diet and maintaining the proper hydration levels will help speed recovery and help you perform better as an athlete.

Happy Training,

Lora

“Blonde Runner”

Lora Erickson aka Blonde Runner is a competitive runner and triathlete with over 25 years of experience. She is the owner of Blonde Runner Health, LLC in Bountiful, Utah where she currently resides with her husband and four children. As a USATF certified running coach since 1996. She is also a certified personal trainer, health educator and nutrition consultant. Lora welcomes comments and questions. Contact her directly at lora@blonderunner.com.

from the farm to your table

There is a great new valuable resource that is available on-line that I wanted to let my readers know about. The U.S. Department of Agriculture has launched a new feature on their MyPyramid website that helps families make healthier food choices and gain a better appreciation for how their food is made. If you were to ask any child where food comes from, I bet the most common response is “the store.” But children need to understand really that food comes from a farmer’s field. Most food is grow and then processed. The site can teach you a lot about produce, meal planning and gardening. It even has a section that gives tips on how to achieve a healthier lifestyle.  It’s all part of the “Know Your Farmer, Know Your Food” campaign. The new webpage presents facts about specific fruits, vegetables and other foods and the farmers who grow them. It provides a menu tracker along with a MyFood-a-pedia, which gives consumers quick access to nutritional information for over 1,000 foods. What a valuable resource. I hope you will check it out.

Know your farmer

Main: Lora’s Baked Zucchini Casserole

By Lora Erickson, BlondeRunner.com

Ingredients:

• 3-4 cups diced and steamed zucchini
• 1 small onion diced and sautéed lightly in canola oil
• 3-4 eggs (omit the yolk to reduce the fat and cholesterol)
• 3-6 cloves of garlic, minced
• ½ cup skim milk
• ½ – 1 cup shredded cheese (I like a 3 cheese blend – use less to reduce the fat and calories)
• ½ cup seasoned organic crackers crushed

Directions: Preheat oven to 350F. Mix the zucchini and onion and layer into a casserole dish and then sprinkle with cracker crumbs. Mix all remaining ingredients and poor over the zucchini mixture. Bake uncovered for 35 minutes or until golden on edges. Serves 8 to 10.

What does healthy eating look like?

It is concerning to see so many people eating very little food and no fruits or vegetables. I don’t know how they have any energy. As a person that understands physiology I know that the body can’t get lean without feeding the muscle built with regular exercise which will increase the metabolism. I suggest never going below 1100/1300 calories for most women. If you do, you are at risk for going into “starvation mode” which makes your body hold-on to fat and lose muscle. If you are tracking your body fat and measurements – then you have already noticed this. (Losing muscle is NOT what you want to do for long term weight loss).

Eating small frequent meals really does work for long-term weight loss! Don’t go any longer than 2-3 hours without eating accept at night. I have included a sample 1300 calorie diet below for those that might be struggling and need an idea of what a healthy diet looks like. Make sure you do the “urine check” to gauge water needs. Generally you will want to include a minimum of 45 min. cardio (elliptical, walking, running, hiking, aerobic DVD) on most days of the week (4-6) and weight training 2-3 times per week. Get a good weight training program – don’t wonder around and waste time doing what you see others do at the gym. Each workout needs to have a distinct purpose.

SAMPLE 1300 CALORIE DIET

This diet is well balanced with proper vitamins, minerals, fiber etc… please remember variety is important and you should not eat the same thing everyday. You may need to adapt this diet based on your how health needs and concerns.  A daily multivitamin is suggested.  

Breakfast (approx. 250 cal)

8 oz water
1 hard cooked egg
1 pc. WW toast with a fat source (oil or planted based – ie. peanut butter)

Snack (150 cal.)

8 oz water, 4 celery sticks, 1 tbs. reduced fat peanut butter, 1 orange

Lunch (Approx 250 cal)
8oz water
1/4 cup sunflower seeds
lettuce wrap with veggies (your choice)
and a drizzle of vinegar based dressing (yummy)

Snack (150 cal.)

8 oz water, 1/4 cup cottage cheese, 7 mini carrots, 1 apple

Dinner (Approx 350 cal)
8 oz water
2 oz. grilled salmon (gauge: 3 oz of meat is the size of a deck of cards – so this is a small amount)
1/2 c. herbed brown rice or barley
2 cups spinach salad
2 T. FF Italian
8 oz. skim milk

Snack (150 cal.)

8-12 oz water, 1 cup sugar-free chocolate pudding, 3/4 cup fresh raspberries (this was a life saver when I had gestational diabetes!)

Before bed: multivitamin

Don’t go any longer than 3 hours without eating in the waking hours. It may be helpful not to eat after 7:30/8 p.m. This is a really tempting time that sometimes results in overindulgence. Eat a variety of foods.

*Note: Please leave a comment if you found this post helpful and would like to see more posts like this.

To learn more take the Advanced Nutrition and/or Sports Nutrition Class or set up an Individual Nutrition Consultation Session anytime.  To learn about pricing and session availability contact Lora Erickson aka Blonde Runner at 801-608-5516 or by email at lora@blonderunner.com

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