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Hanging with Oxi-7 at the Jersey Shore Relays – Benefit for Special Olympics

Filed Under: Reviews by Joe Nissim — 64 Comments
April 18, 2011

Its the beginning of running season. Time to dump treadmill and hit the road again. Here in NJ, the Jersey Shore Running Club runs a few fantastic events during the running season. The first event of the season is the Marathon Relay Race benefiting the Special Olympics, in which Teams of 1 to 5 people complete a a full 26.2 mile marathon. The race begins in front of the Aztec Hotel in Seaside Heights and has hand offs at Brick Beach, Point Pleasant, Manasquan, Belmar, and finishing at the Legendary Paramount Theater in Asbury Park.

The weather conditions were far from ideal. But runners from near and far lined up bright and early, eager to run for this great cause. The wind was blowing off the ocean at above 20 mph, making the run a battle for participants and freezing for volunteers and spectators.

Oxi-7, a Runner’s Supplement Company, enlisted two teams each to support the cause. Each team was comprised of five members. Below are members of both teams at the start line:

Starting it off were Lauren Davis of Eatontown, NJ and Justin VanHyning of Hamilton, NJ. This is Lauren’s second race running for Oxi-7, as she completed the Philadelphia Half Marathon last November. Lauren had a very strong 6 mile run, keeping excellent pace. Justin took the first leg by storm, running 1:30 ahead of his anticipated pace.

The second leg was dominated by veteran runner Katie Florkiewicz of North Brunswick, NJ, after the handoff from Lauren Davies. Katie completed the full marathon in Philadelphia in November of 2010 and the Half Marathon in Virginia Beach last month. Katie had an easy run from Brick Beach to Point Pleasant handed off to first time Oxi-7 runner Alissa Kacar of Morristown, NJ.


Lauren Davis hands off to Katie Florkiewicz.

Justin handed the baton off to first time Oxi-7 Runner Jamie Bergstein of East Brunswick, NJ. Jamie cruised through the next 6 miles, making it look effortless and handing off to Lauren LaBarbera of Hamilton, NJ.

Alissa was most impressive, completing the next 4.5 miles in under an 8 minute pace. Smiling from start to finish, Alissa handed off to Jerry Moczerniuk of Red Bank, NJ.

Lauren LaBarbera, in her first race ever, took the race like a pro. She kept excellent pace and barely broke a sweat through the 4.5 mile leg. With a big smile and bright pink jacket, Lauren handed off to Andrea Zelenakas.


Lauren LaBarbera (left) at the end of her leg and Jamie Bergstein (right) completing her leg.

Coming off a knee injury, Jerry cruised through the next 6 miles and finished 10 minutes ahead of schedule, making all us spectators jump out of our car and run to just get a few pictures.

Andrea was most impressive completing her leg also way ahead of schedule and making a six mile run look easy.



Alissa Kacar handing off to Jerry Moczerniuk (left) and Andrea Zelenakas (right) finishing her leg.

Both Jerry and Andrea handed off to their respective anchors, Michael Luteran of Harrison NJ and Michael Evans of Bethesda MD. With free beers on their mind, the two big fellas completed the final leg in most impressive fashion, fighting a vicious wind and beginning of what was to become torrential rain pour.


Mike Luteran(left) having a well deserved drink and Mike Evans (right) coming into the finish line and getting a little help from spectators Terence Im and Chris Jones.

The Oxi-7 finished with big smiles and were happy to get into the convention center for some socializing, food, and beers. A great day for a great cause!

Pictured above: The entire Oxi-7 with spectators.

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Carbo Loading before a Long Run or Race?

Filed Under: Runner's Nutrition by Joe Nissim — 140 Comments
April 6, 2011

A big question that a lot of runner’s have is should you carbo load before a race? Should I have a giant plate of spaghetti and meatballs the night before I run 13 or 26 miles.

My opinion – NO.

I believe you should do nothing different that you didn’t do in your training. If you want to up the carbs, do it gradually a few days before hand by having an extra meal comprised of mainly carbs. This will up the glycogen storage without the digestion problems.

Here are 3 reasons why I think carbo loading the night before a race is a bad idea:

1- Before you run a race, you get butterflies in your stomach or anxiety. This is completely normal, especially if you are a beginner. This can complicate digestion especially if you had a bigger then normal meal the prior night.

2- During a race, this can lead to multiple bathroom stops. I did this before my first 1/2 marathon and had to stop at mile 1.

3- Doing stuff out of the norm psychologically may make you more nervous then necessary. Once you start giving the race special treatment, psychologically it may make your burn out faster then in training.

My suggestion is race like you train. Do very little different and you will run great.

Hope this helps. I welcome comments and different opinions.

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New Runner’s – Some Tips

Filed Under: Runner's Information by Michael Evans — 64 Comments
April 4, 2011

As a new runner, its hard to get your bearings on how to train and eat.

Here are a few tips and an accompanying video to help:

1- Start Slow
- Run slow enough to hold a conversation. Start with a small and manageable distance and work your way up gradually.

2- Get a new pair of sneakers
- Do NOT run in old worn down sneakers and replace them every 300 miles.

3- Hills
If you are running hills, shorten your stride, keep your back straight, maintain your pace, and LOOK UP!

4- Hydration
- A steady flow of hydration (water) throughout the day is essential. Try to lay off of soda and sugary juices.

5- Stretching
- Before an After
- Best case scenario: do a warmup – a light 5-10 jog. Then stretch and then start your running.

6- Listen to Your Body
- From beginner to world champion – this is the most important thing. If you are hurting – listen to your body and rest. If you can push- push. BALANCE is the key to a great running program.

This video has some excellent information. I apologize in advance for this gentleman’s excessively tight pants.

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My Own Recipe – Hope You Like it

Filed Under: Runner's Nutrition by Joe Nissim — Leave a comment
March 30, 2011

Hey Everyone. Hope you are having a good week. Here is a real simple recipe I made the other day and took a picture so you can see the finished product. Hope you enjoy.

Ingredients
1 Box of Penne Dreamfields Pasta
1 Pound of Wild Caught Shrimp
1/2 Cup of Chopped Broccoli
1/2 Cup of Chopped Snow Peas
Olive Oil
Salt
Pepper
Garlic
Old Bay Seasoning
Cooking White Wine

Directions
1. Boil Pasta, Drain, and Keep on the Side

2. In a Saute Pan, put Olive Oil & Garlic . Let the pan get hot and add the shrimp and vegetables.

3. As the Shrimp begins to gain color, add 1/2 cup of Cooking White Wine.

4. After you add the wine, Lightly coat the shrimp with Old Bay Seasoning and cover and let it simmer on medium heat for 5-10 mins.

5. In a seperate pot, add Olive Oil, Sea Salt, & White Pepper. Put your pasta in the pot and mix properly. Add the Shrimp and you have a great meal.

Enjoy.

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How to Spot Added Sugar on a Food Label

Filed Under: Runner's Information by Joe Nissim — 71 Comments
March 18, 2011

I found this to be pretty interesting.   As most of you already know, naturally occuring sugar, like that found in Fruit, are typically not bad for you and will help maintain a healthy weight and digestive system.

On the other hand, added sugar can be tricky to find on a food label and you need to do a little detective work to find out.   First, understand that ingredients are listed in weight order (so there is the most of the first ingredient and least of the last ingredient).  Therefore, you should stay away from those who have added sugar at the top of their list.  Sugar has many forms, so here is a typical list of common labels:

  • Agave nectar
  • Brown sugar
  • Cane crystals
  • Cane sugar
  • Corn sweetener
  • Corn syrup
  • Crystalline fructose
  • Dextrose
  • Evaporated cane juice
  • Fructose
  • Fruit juice concentrates
  • Glucose
  • High-fructose corn syrup
  • Honey
  • Invert sugar
  • Lactose
  • Maltose
  • Malt syrup
  • Molasses
  • Raw sugar
  • Sucrose
  • Sugar
  • Syrup

Here is a great video from Joanna Golub about the subject.

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A Great Recipe – Lunch Sandwich Wraps

Filed Under: Runner's Nutrition by Chris Jones — 66 Comments
March 16, 2011

From Runner’s World, not my recipe (http://www.runnersworld.com/article/0,7120,s6-242-303-504-13769-0,00.html)

The Athlete's Palate: Patricia Wells

Runner’s Diet: Mushroom and Spinach Egg Crepes Recipe

The Athlete’s Palate: Patricia Wells

This contributing chef and cookbook author whips up a light and healthy entree for a postrun brunch. By Patricia Wells Image by Antonis Achilleos From the December 2010 issue of Runner’s World

Mushroom and Spinach Egg Crepes
Eggs are rich in choline, a nutrient that aids memory. “The crepe is a light envelope for whatever herbs and vegetables you want to put inside,” says Wells.

2 teaspoons extra-virgin olive oil
6 large mushrooms, thinly sliced
Fine sea salt
8 ounces fresh spinach
Freshly grated nutmeg
2 large eggs, at room temperature
2 teaspoons chopped mixed herbs
2 tablespoons Parmigiano-Reggiano cheese
Freshly ground pepper
Several handfuls of greens with dressing

In a 10-inch nonstick skillet, heat one teaspoon oil over moderate heat.

Add mushrooms, season with salt, and cook three minutes. Set aside to drain. Add spinach with two tablespoons water. Cover; cook until wilted (two minutes). Drain, chop, and season with salt and nutmeg.

Crack one egg into a bowl; lightly beat with a fork, then add a tablespoon water. Add 1/2 teaspoon oil to skillet on high.

Add egg, tilting pan to evenly spread. Cook until set but slightly wet (one minute). Remove pan from heat.

Place half the vegetables, herbs, and cheese on crepe. Fold sides of crepe over filling. Season with salt and pepper. Repeat with second egg. Serve with tossed greens.

Serves two.

CALORIES PER CREPE: 170
CARBS: 7 G
PROTEIN: 13 G
FAT: 12 G

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Tips for New Runner’s

Filed Under: Runner's Information by Michael Evans — 165 Comments
March 15, 2011

If you are new to running, you may become a bit overzealous and burn yourself out real quick.  With the spring time around the corner, new goals come out to get out and run.  If you are new to consistent running, here is a guide to help out.

1. Set a Goal

- Either set a time, distance, or pace goal that is very moderate at first.  Build a base and gradually increase those goals every 3-4 weeks.

i.e. – I take my progress nice and slow.  I will start with 2 miles for 3 weeks and increase 1 mile every 3 weeks until I reach 10.

If the goal is too easy, I can always increase it.  But don’t jump to big goals in big steps.  You should have big goals, but approach them in small steps. This will build confidence, allow you to be strategic, and you will not burn out.

2. Train for a Race

- You need to do a race, whether its a 5k, 10k, Half, or Full.  This will keep you motivated and its good to run with other people.

3. Work Rest into your Routine

- I like at least 1 day completely off and 1 day of active rest (i.e. stretching, yoga, etc.).

4. Make Sure to Eat

- You need to at least eating 3-4 meals per day.  If you are not getting proper nutrition and hydration, you will hinder the training you are doing.

This website has plenty of excellent recipes for your use.

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Quinoa Greek Salad – A Nice Lunch for Runners

Filed Under: Runner's Nutrition by Chris Jones — 101 Comments
March 11, 2011

As we have previously posted on this blog, Quinoa is an excellent food for runners.  Its naturally gluten free and an excellent source of healthly carbs.  I hope you enjoy.

This is not my recipe, Credit to Cookingquinoa.net (http://www.cookingquinoa.net/quinoa-greek-salad/)

Greek Quinoa Salad

Ingredients

  • 1 cup of quinoa, rinsed
  • 2 cups vegetable broth
  • 1 cup fresh spinach, chopped
  • 1/2 tomato, seeded and chopped
  • 1 lemon, zested
  • 1/2 cup olives (green, black, or a  mix)
  • 1/4 cup parsley, choppped fine
  • 2 ounces low fat feta
  • 1 T olive oil
  • 1 T balsamic vinegar
  • 2 cloves garlic, minced

Instructions

  1. Place vegetable broth and quinoa in a large stock pot. Bring to a boil. Boil uncovered for 10 minutes. Remove from heat and drain in a fine metal colander.
  2. Rinse pot and bring two inches of water to a boil. Place quinoa in the metal colander over the water. Cover and steam for 10 minutes.
  3. While quinoa is steaming, combine chopped spinach, tomato and lemon zest in a small boil.
  4. When quinoa is cooked, drain the water. Rinse the pot and return the quinoa to it. Add the spinach mixture and cover. Allow to sit covered for 5 minutes or until spinach wilts.
  5. Add parsley and feta.
  6. In a small bowl, combine 1 T olive oil, 1 T balsamic vinegar and garlic. Toss with salad. (Or, as an alternative toss quinoa salad with my balsamic vinaigrette )

Cooking and Prep Time: 25 minutes

Diet type: Vegetarian

Number of servings (yield): 6

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SHRIMP & CHORIZO PAELLA

Filed Under: Runner's Nutrition by Michael Evans — 73 Comments
March 10, 2011

An AWESOME RECIPE
Credit to Runner’s World (not my recipe) http://www.runnersworld.com/article/0,7120,s6-242-303-504-13872-0,00.html
The Athlete's Palate: Rocco DiSpirito

Runner’s Diet: Shrimp and Chorizo Paella

The Athlete’s Palate: Rocco DiSpirito

A contributing chef and triathlete serves this carb-and-protein-packed meal at postrace dinners with friends. By Rocco DiSpirito Image by Antonis Achilleos From the April 2011 issue of Runner’s World

Shrimp and Chorizo Paella

DiSpirito gives this Spanish dish a healthy makeover by using brown rice (high in complex carbs) and less chorizo, which lends rich flavor without too much fat.

2 ounces chorizo, halved lengthwise and sliced into 1/4-inch-thick half-moons
6 garlic cloves, chopped
1 teaspoon saffron threads
1 cup long-grain brown rice
1 3/4 cups chicken broth, or more if needed
1 14.5-ounce can diced tomatoes in juice
8 ounces medium peeled shrimp
Salt and freshly ground black pepper
3/4 cup frozen peas

Heat a Dutch oven over medium heat. Add chorizo and cook until the fat begins to render (about two minutes).

Add garlic and saute until fragrant (about one minute). Add saffron, rice, and broth. Cover pot and bring to a boil.

Reduce heat and cook at a gentle simmer for 30 minutes. Stir in diced tomatoes and juice. Cover pot, and continue to cook another 25 minutes.

Season shrimp with salt and pepper. Stir shrimp and peas into mixture, adding more broth if the rice appears dry. Cover, and continue to cook until shrimp are cooked through and rice is tender (about 10 or 15 minutes).

Allow paella to rest for five minutes, covered. Fluff rice with a fork. Serves four.

CALORIES PER SERVING: 341
CARBS: 47 G
PROTEIN: 20 G
FAT: 8 G

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Post Run Nutrition – 3 Easy Tips

Filed Under: Runner's Nutrition by Joe Nissim — 68 Comments
March 9, 2011

The # 1 Rule – THE SOONER THE BETTER.  Try to get it in within 1 hour, 30 minutes is ideal.

Here are 3 easy Ideas:

1- Whole Wheat Bread with Turkey Breast, Slice of Cheese, and Mustard (Lettuce Tomato)

Superfast and easy to make and easy on the wallet.

2- Banana & Peanut Butter Sandwich

Really easy to make.  I like the Whole Foods or any fresh ground peanut butter, which is less is preservatives.  Slice some bananas and you are good to go.  Good Protein, Carb, Fiber Mix.

3- Chocolate Milk

Delicious and Nutritious.

Here is a video from Runner’s World Nutrition Counselor Leslie Bonci

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