Run Atlanta, Run!

I’ve tried a lot of fitness classes in Atlanta but nothing gives me more exercise satisfaction than running.  Maybe it’s a runners high but after a good romp around my favorite Piedmont Park route, I feel energized for the rest of the day.  Depending on how much time I have, I usually run one of two loops (see below for routes).  During the summer there are a couple precautions you need to take if you’re going to run in the heat.

Make sure to hydrate, obvi.  I think a lot of peeps don’t realize what this really means.  You should be drinking 8 classes of water a day.  After you run make sure to rehydrate or you’re going to get a major migraine. Wear a hat! Not only does this protect your head from sunburn but it stops the sweat from burning your eyes out. Finally, wear sunscreen – cancer sucks.

The only problem I sometimes have with running is that occasionally, if I’m not paying particular attention to my form, haven’t stretched right or long enough or haven’t been strength training, my knees start to hurt around mile three. There are a couple things you can do to prevent that.  One of my besties, Haley Wilensky is a physical therapist and she helped me fix this problem when I was training for my first and second triathlons.  Here are a couple things that Haley told me to do to prevent and treat knee pain and injury.

1. Stretch! Holding a LIGHT stretch for a long period of time is the way to effectively stretch a muscle. Haley tells people holding it for 30 seconds, 3 times for each stretch is the minimal amount of time needed for a lasting stretch.  My favorite is the IT Band stretch (but if you do it in public it kinda looks like you’re farting so be careful).

IT Band Stretch

2. Strengthen! The muscles surrounding the knee are not actually being strengthened during running. It is importance to strengthen in addition to running.  The most common weaknesses for runners are the glutes and hip abductors.

3. Select the right running shoe (and if your old ones look worn, they're most likely not providing you the support you need)! Check out Phidippides or the Big Peach Running Co.

Need Haley's help? To make an appointment, or if you have have a prescription for physical therapy from your doctor, call (404) 874-3467.

I also did a little online research about running form.  I've noticed that because of my 5 or so years of ballet classes I sometimes run with my feet in second position (out).  This is also effecting my knees so I've been making a conscious effort to run with my feet pointing in the direction I want to be going and it has helped a LOT!

My favorite Piedmont Park Runs:

3.5 Miles - View Bigger Map



5 Miles - View Bigger Map

Xo,

zo

Airport Ingestion

Things I love about the Atlanta airport:
1. It's close to my house.
2. I get to go on a fun ride called MARTA to get there
3. It's easy to get around
4. A+ people watching

The one thing I don't love about most airports is the complete lack of healthy food options.  If you have the most amazing self-control in the the entire universe (ok that may be a little dramatic, but still) then the airport isn't a place of anxiety for you and congrats, you are superhuman. If you had a father that made you get to the airport at LEAST 2 hours in advance and are a healthy eater on top of that...welcome, anxiety attack.  Now, I will never be able to stop you (or me) from always being nervous I'm going to miss my flight (thanks dad!) but I can help lead you in the right direction when it comes to healthy airport snacks.

So, If you don't have time to make your own nutritious (not to mention money saving) snacks, look for KIND bars or Special K protein bars and drink TONS of water, all available at newstands. Here are a few options at Atlanta-Hartsfield International Airport.

Starbucks (all Concourses): Oatmeal. Steer clear of the additional brown sugar and just add nuts. They only add about 100 calories to this already 140 calorie healthy choice.

Subway (all Concourses): 6 inch whole wheat veggie sub.  They have avocado now so this makes for a super yummy sandwich.  I make mine with tons of veggies, one slice of swiss, a line of fat free honey mustard and some avocado.  All of this is only around 275 calories and 4g of fat.  If you don't want just veggie, choose a lean meat like turkey or roasted chicken.

GreatWraps (Concourse A): 7' Pita, hummus, lots of spinach, cucumber, red peppers and green peppers.  This sounds delish even right now as I'm typing. Plus, it's only 360 calories.

**Nature's Table (Concourse E): This is the gold medal winner of airport eating. They have TONS of different options that are both fresh and healthy.  I usually get the hummus, pita and fresh fruit but they have a variety of crisp salads and wraps as well.


Nature's Table Bistro - Concourse E

 NOTE: walk away from the trailmix.  It's high in fat, sodium and sugar. You'll be parched and pissed that you didn't eat something satisfying.

xo,
zo

Green Sprout

Fried Rice, Lo Mein, Sweet & Sour Chicken, Fried Spring Rolls, Mongolian Beef and Sesame Chicken.  All of the makings of a pretty unhealthy Chinese delivery order. But alas, I still occasionally get the craving for Chinese food.  What I don't get the craving for is the MSG, extra oil, sugary sauces and not so fresh vegetables.  Enter Green Sprout, the best (in my eyes) vegetarian Chinese restaurant in all of Atlanta.  The vegetables are super fresh, their sauces are delish and not too heavy and their meat, well, it's mock (i.e. "chicken" and "beef" made from vegetable protein).  This place isn't just a restaurant that has vegetarian options this local gem doesn't have one spec of meat in the whole place!

I've been ordering delivery, that's right...they deliver, for the past 6 years and not once have I been dissatisfied with my order.  They have traditional Chinese items like the ones above but also have pretty interesting chef specials if you eat-in.  One thing to note, remember that portion control is another way to become or stay a Skinny Peach. They give you a LOT of food so pack a bunch up and bring it for lunch and maybe even the next nights dinner. 

Check out their menu!

My Order:
- Spicy Sauteed String Beans (light sauce)
- Sesame Tofu (light sauce)
- Brown Rice

 

One of my favorite parts of this particular order...

Amen!

xo,
zo

Healthy Hangover Helper

So you're hungover. Headache, little queasy and majorly dehydrated.  What's next? Many people just head straight for grease hoping that it will soak everything up. Although a greasy hashbrown and a bacon, egg and cheese biscuit does taste mighty good, it's not the most nutritious option to help your body heal.

Here are a few healthy hangover tips that will get you on the road to recovery:

1. Hydrating Liquids - I go with Powerade Zero to replenish electrolytes.  It has zero calories which I obviously love and vitamins B3, B6 and B12.  I also drink a small serving of coconut water. Zico tastes good and so does Vita Coco (I like the one with pineapple, it tastes kinda like a Pina Colada). You can pick up a pack at Publix or WholeFoods.  The cool thing about coconut water is it has tons of potassium, zero grams of fat, is usually all natural and has tons of essential electrolytes like sodium, magnesium, calcium, potassium and phosphorous. 
2. Caffeine - This always just helps my headache a little.  Make sure you are not drinking this alone though because caffeine can make you dehydrated so it's best to combine hydrating liquids with this.
3. A nutritious breakfast that's not going to make you barf.  I usually choose Rocky Mountain Toast on low sodium Ezekial bread.  One piece of bread with just the whites and the other the entire egg. Just poke a hole in the bread drop the egg in and cook on both sides.  Ezekial bread is great because it contains no flour but has 4 grains and 4 beans. The eggs provide protein, amino acids and the yolks contain choline which helps regulate the brain, nervous and cardiovascular system.

Take a shower and get some sleep. Cheers to feeling better you party animal!

xo,
zo

Road Trip Snackin'

Got back Tuesday night from a ridiculously amazing week long road trip through North Carolina and Virginia. Eating healthy on the road is sometimes a challenge which is why you should usually try and plan your stops in advance and bring a ton of healthy snack options.  The healthy snack part I have down pact. Scoping out places to eat that don't start with Chic and end in Fil-a is the hard part.

My Go-To Road Trip Snacks:

• Trader Joes non-salted pistachios
• Banana Coconut gRAWnola (This stuff is legit. It's a combination of banana and coconut along with the gRAWnola core ingredients of pumpkin seeds, apples, dates, almonds and walnuts)
• Aged White Cheddar Pirates Booty (I could - and may have done so a few times - eat this entire bag by myself it's THAT good. It's 100 times healthier than ripping into a bag of chips or candy. It's all natural, baked and gluten free)
• Dark Chocolate Cherry Cashew KIND bar. This little bar rocks my world. It's the perfect blend of salty and sweet while providing antioxidants and a few key vitamins.
• Apples 

  gRAWnola - available in 3 flavors: Banana/Coconut, Original and Sweet & Sour

Pirate's Booty: Available in 5 other flavors. Only 130 calories per serving!



Vitamins A, E & D! Check out there website for other KINDS of snacks.

xo,

zo

Top Flr

Ah the group dinner. It's always so dang hard to stick to healthy eating when everyone around you is getting duck confit pizza or deliciously gooey mac & cheese.  But, if you're motivated enough (oh I dunno, by having to fit into a teeny bikini in Miami next weekend) it's not that difficult, especially at Top Flr.

I love this little place. The food is not super expensive. There are a ton of healthy and vegetarian options. They have good sized portions and really wonderful cocktails. It's really the perfect local restaurant. The downstairs bar is kinda dark or you can cozy up at a corner table and sip on unique cocktails or old standards. This is a great Atlanta date spot if you're looking for a place to help you seal the deal.

My Order:

• Red & Golden Beets, Chevre, Pecans and Orange Vinaigrette (ask for this on the side)
• Tuna Tartar, Sardinian Flat bread (a really thin cracker), Thai Miso Pesto, Avocado and Lime Aioli (make sure you ask for light aioli)
• Optional Cocktail: Lillet on Ice
  

Beets are an antioxident, anti-inflamitory and support detoxification &
Tuna has natural Omega 3's - Super Heart Healthy.

1 ounce of Lillet is only 20 Calories!

Other Options:
-  White Bean Hummus
-  Orange-Apple Tofu, Baby Bok Choy, Japanese Eggplant Miso


XO,
zo

HomeSICK

I have a pretty big camping/climbing/hiking trip coming up on Wednesday and after 3 days of

that we are driving to see my fam in the metropolis known as Williamsburg, VA.  In light of this trip I've been taking all of the necessary precautions to NOT get sick (washing my hands, sleeping a lot, eating healthy, getting exercise) but I woke up today and didn't feel super awesome.  I think my body is telling me it's been too long since I've been home. Time to call in the troops.

See below for my go-to list of things to ingest to ward off the sick monster.

- Ardens Garden Grand Slams. The benefits of this little drink are huge. These little shots detoxify, fight illness and boost your immune system. A grand slam is a shot of Wheatgrass Juice, Ginger, Lemon Juice and Cranberry Juice.  Each of the 1oz shots have their own awesome qualities filled with vitamins to keep you healthy. Note: I ask for a pineapple juice chaser for after.

 

- Green Tea, Green Tea and more Green Tea.  Major antioxidants.
- Odwalla Mo'Beta (Antioxidants, Beta Carotene, Vitamins C & E)

- Water (tons of it)
- I've also heard that chewing on raw garlic helps.  Maybe I'll try that tonight.
- Mom's chicken & matzoh ball soup (hopefully I will be better by the time I'm  home but this marvelous concoction works EVERY time).

Wish me luck.

xo,
zo