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Paleo diet continues shedding the pounds
marys healthy snack-cmyk

Well, another week has gone by and so has another two pounds via Paleo.  I guess losing two pounds in a week is good, but it is still hard to be patient.  I know didn’t get where I am today in a month, so I shouldn’t be surprised if it takes a little time to get where I need to be.

I did manage to avoid the turkey stuffing and mashed potatoes at the bazaar I helped with.  I even was able to avoid the dessert table. Fortunately, I was in charge of making green beans.  So, I tucked myself away with 10 pounds of bacon, a pound and a half of butter and 17 gallons of green beans and was able to stay far away from those temptations.  But, after this stint of cold weather, I discovered another problem.

One of my favorite foods is soup. I could eat soup every day and not tire of it. We all know that soup is typically good for you and is especially wonderful on a cold day or when you are feeling a little ill. I’m not usually too picky with the variety of soup as it is normally a savory dish and not a sweet dish.  But, I realized a slight problem.

Allowing no grains in my diet eliminates noodles, dumplings, rice and the like; allowing no legumes eliminates chili, taco soup and ham and beans; limiting dairy eliminates cream soups and most chowders. What kind of soup is left!? Only vegetable beef, one of my favorites, and French onion soup (minus the toasted bread on top smothered with provolone cheese). Maybe Brunswick stew, but can you legitimately make it without cream corn? But that’s kind of it. Even egg drop soup has corn starch in it.

So I am going to put out my first request. Send me any good soup recipe you have that I can add to my collection. If it can be made in a slow cooker, that would be even better. No cold soups, though. I’m not a big gazpacho fan and it’s nearly winter. Email them to me at mhoisington@gbtribune.com or drop them off at our office at 2012 Forest Ave.

In the meantime, I discovered that adding dark chocolate to walnuts and pecans makes a great snack. Just grate a square of dark chocolate over one cup of walnuts and pecans with a microplane or other fine grater, melt the chocolate in the microwave (about 30-60 seconds) and let cool.

Delicious! And "eating an ounce and a half of nuts each day as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease" plus dark chocolate is full of flavanoids which act as antioxidants—at least according to scientists…which is good enough for me.

 

Mary Hoisington

5 simple ways to prevent injury
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If you have time to play Candy Crush, runners have time to incorporate a few simple strategies to keep you healthy and injury-free. - photo by Kim Cowart
I started running before the internet was something we carried with us all day long. In those days, if you wanted to share news with a friend, you didnt post on Facebook. You called them on your flip phone.

So, for a couple of years I ran with no idea how my pace measured up, if my shoes were right for my feet, or if running a marathon was laudable or laughable. Sometimes ignorance is bliss.

And sometimes its not.

While social media has changed the landscape of recreational running into what feels like a never-ending competition of pace and power, it has also opened up a world of information that has made me better, stronger and wiser.

I used to get injured like clockwork. Every November it would start with a twinge. By December it was a roar. For a few years, I never worried about January snowstorms because, predictably, I was sidelined with injury. Not anymore. These days I know what my body needs before it needs it. I focus less on rehab and more on prehab. What works for me may not work for everyone, but if even one suggestion keeps runners healthier, my work here is done.

1. Massage

Not the nice vacation-type massages. Were talking sports massage. There are a variety of different methods, but I subscribe to the Kumetz method. Well-known to Salt Lake Valley locals, Return to Harmony is where I go once a month to keep my legs healthy. I have a standing appointment. Owner Angel Kumetz developed this technique that has helped not just runners, but any athlete, manual-laborer, stressed-out human. It doesnt always feel good during my appointment, but it does after. Four years after my first visit, I have run through every Salt Lake winter.

2. Strength training

Focusing on hips, glutes and core has made all the difference in my performance. Not only am I stronger, but faster, too. After incorporating consistent strength training to my weekly routine, I shaved off 50 minutes on my marathon. Keeping the muscles firing correctly is key.

3. Yoga

At the same time I dialed up my strength training, I added in yoga. My intention was to relax. I never expected it to make me a better runner, but it did. It opened my hips. Strengthened my core. Taught me to focus and breathe. No longer was I walking around stooped over after long runs. A few yoga poses each day and a longer session once a week was enough to keep my muscles happy.

4. Water

Two years ago, I was diagnosed with pleurisy. While in the hospital waiting for my test results, the doctor told me he was less concerned with my lungs and more concerned with my kidneys. Like so many, I was chronically dehydrated. These days I aim for 75-100 ounces of water a day. Im less tired in the afternoon. My skin looks better. My muscles are less sore after intense workouts and recover faster. I wont say I dont crave diet soda anymore, but my body is appreciating the change.

5. Sleep

I cant emphasize the importance of sleep enough. I make it a priority. Sometimes that means leaving tasks undone. But usually I find I get more done and am more efficient if I get the sleep I need. I feel best with nine hours, and can feel pretty good with eight. Anything less and Im not fun to be around. Our bodies recover and heal when we sleep. Theres a reason sleep deprivation is a toture technique.

Injury prevention takes a little time. So does a game of Candy Crush. A small investment of time in ourselves pays back big dividends.