7 foods that should be avoided

Prevention magazine recently wrote an article on seven common foods that everyone should avoid due to their damage to our health and/or the environment.

Prevention interviewed scientists and other professionals to get the scoop on the top foods they determine to be unsafe to eat. Thankfully, there are alternatives to these black-listed foods.

The 7 foods that should be avoided include:
1. Canned tomatoes
2. Corn-fed beef
3. Microwave popcorn
4. Nonorganic potatoes
5. Farmed salmon
6. Milk produced with artificial hormones
7. Conventional apples

I was probably most upset to see microwave popcorn on this list due to the chemicals in the lining of the bag. However, it does provide an excuse to buy one of those vintage-y popcorn poppers I've had my eyes on.

 

To view the full article and the recommended alternatives to these foods that should be avoided, click here.

Water: Fad or Fitness?

These days it seems like everyone has a water bottle within a 10 foot radius of themselves. From the gym to the shopping mall, so many people seem to be toting a water bottle it's almost like it's become a fashion accessory. Water companies seem to be doing a great job of mixing people's physiological needs with savvy marketing. As this resource, which is free and unlimited in most parts of the world, becomes more of a trend than a basic thirst quencher - researchers and scientists are bound to start challenging it's reputation.
I've always been a big promoter of drinking water and have always lived by the "8 glasses of water a day" rule. However, this rule has come under question by today's modern scientists, who now say the appropriate amount of water you drink depends on your size, diet, and body chemistry.
Either way, modern science will still tell you that drinking a good amount of water every day has its health benefits. For example, drinking water helps with metabolism, decreases fluid retention, prevents muscle dehydration which helps to tone muscles, helps ward off disease, and helps to rid the body of waste.
Although I'm constantly refilling my water bottle throughout the day, I never really know exactly how much water I'm drinking. That's why I was so excited when I came home recently and my husband surprised me with a new water bottle that fills exactly to 8 glasses of water (it's the little things that I appreciate :) ).

This bottle is called H20 On the Go and I love it! I fill it up once a day and know exactly when I've reached my water quota. It's not the most fashionable or sleek but it does the job. It's also BPA free! I'd definitely recommend it to anyone who's trying to make a habit of drinking more water - they're available at most large shopping centres or you can order online here.

Vancouver Health Show

Hi Everyone,

If you're in or near Vancouver this weekend and looking for something to do, check out the Vancouver Health Show happening at the Vancouver Convention Centre Sat Oct 29 and Sun Oct 30.
The event has over 100 exhibitors providing new, reliable and practical diet, exercise and lifestyle tips to promote healthier living. There will also be daily seminars from Canada's leading health experts, not to mention appearances from one of my favourite tv personalities, Tommy Europe, host of "The Last 10 Pounds Bootcamp."

You can spend a day at this event tasting a variety of health food, learning about the latest health products, services and techniques and shopping for the latest sport trends.
Enjoy!

100 Year old man completes Toronto Marathon

I've been meaning to post this incredibly inspiring story of a man named Fauja Singh, 100 years old, who completed the Toronto Marathon a couple of weeks ago. Singh, a British Citizen, is the first centurian to ever run this distance, completing the race in 8 hours and 11 minutes.

This is Singh's eighth marathon.

His Secret? Apparently it's a diet of mainly tea, toast and curry.

This story reminded me how powerful one's determination and willpower can be when it comes to accomplishing a goal.

Hopefully it helps inspire you to run your goal distance!

Read the article from CBC news here.

"I'll Run it Off Later..."

If you're anything like me you've justified eating pizza or a bag of chips with the "I'll run it off later" rationale.

I was inspired to write this post after my recent weekend getaway. After a full day of work and a long drive up to Whistler, my husband and I were famished and neither of us felt like cooking. After debating between the various take-out foods we knew we would pass on the drive up, we decided to grab something quick and easy from the grocery store up in Whistler.

After a quick tour of the grocery aisles, nothing really inspired us and our hunger pains were definitely winning the war against our will-power. We settled on the most filling and easiest to prepare meal we could find - a couple bags of cheese perogies from the frozen food aisle.

As we sat down to a heaping plate of cheese-y and dough-ey goodness topped with onions (that's a vegetable right??), I recited the familiar "it's okay, I'll run this off tomorrow" excuse.

Later in the week I found myself in need of a sugar kick before the gym. On my way out the door I succumbed to the chocolate chips sitting in our fridge. I grabbed a small handful as I headed out and didn't really think anything of it as I was heading to the gym to burn it off.

After considering I had used this excuse twice in just one week I began wondering if my thought process was accurate or if I was just leading myself into a state of disillusion.

I found out that it takes much longer to work off my guilty pleasures than I thought. Check out what I found out from various sports and health magazines/websites, below. The below calculations may vary on your body type but it gives you a good idea:

Guilty Pleasure: Can of Coca Cola Classic
Time running at 10-12min mile: 12 min

Guilty Pleasure: Bag of plain salted potato chips
Time running at 10-12 min mile: 1 hour 50 min

Guilty Pleasure: McDonald's Big Mac
Time running at 10-12 min mile: 50 min

Guilty Pleasure: Two slices of Pizza Hut cheese pizza 
Time running at 10-12 min mile: 58 min

Guilty Pleasure: One 12-ounce beer
Time running at 10-12 min mile: 16 min

Guilty Pleasure: Two pancakes with butter syrup
Time running at 10-12 min mile: 70 min

Guilty Pleasure:Starbucks mocha frappuccino 16 ounces
Time running at 10-12 min mile: 31 min

Now I don't plan on starting a routine of counting calories or denying myself the opportunity to indulge once in a while, but I do plan to be more cognizant of the foods I eat, relative to the amount of activity I get. After all, the purpose of exercising is so that I can enjoy foods that I love after, but it shouldn't be the reverse.

I hope this information doesn't make anyone feel too guilty! Does anyone else find themself using this excuse once in a while?

In my next posts, I look forward to passing on the info I found out about the "super-foods" that actually burn more calories than they're worth -  yes, they actually exist!

Happy Running!

The Sports Bra Debacle

Is running in only a sports bra during the summer month’s taboo? I realize this topic may be a bit off season but it’s one that I’m constantly debating in the hot summer months and one that I’ll be considering during my upcoming honeymoon in Hawaii.

I’m comfortable with my body and I wouldn’t think twice if I saw a woman running outside in a sports bra but for some reason I’m always a bit nervous to do so.

I decided to take a quick look around the web to investigate what other people had to say about this subject:

“Personally, I hate the feel of sweaty shirts clinging to my back while I run (and, after all, guys feel free to run without shirts all the time)” – Yahoo answers


"Call me old fashioned, but in my eyes, since the word "bra" is still in the sports bra's name, it is considered a bra when all is said and done." - www.lovelyish.com

"I love the feeling of freedom I get running around in a sports bra and pants :)" - Twitter

During one of the few scorching hot summer days we had this year I decided to give it a try. I drenched myself in waterproof sunscreen strutted down my hallway and out the door, determined to be comfortable running in only my shorts and sports bra. As soon as I stepped outside, the confidence I had in my apartment quickly evaporated and I threw on the tank top I had brought with me for emergency purposes. 
 

The particular route I ran this day took me through some back country-like roads that I figure see about 1-2 vehicles pass by every half hour. At this point I figured it was okay to strip off my top again – why not get a tan and some exercise at the same time? 

Just as I was starting to feel okay about my new running apparel (or lack thereof), a middle-aged woman in an SUV came to a crawl beside me. I started to give her a polite wave thinking she was being extra cautious while passing me, until I realized she was glaring and shaking her head and waving her finger at me because of the way I was dressed. I was mortified. I threw my top back on and ran to my Mom’s house (my planned end destination) as fast as I could.

As I was running my embarrassment turned to anger with every step. Why would this woman shake her head at me? Would she have done the same if she saw a man running with his shirt off?

I broached the topic with my mom as soon as I got to her house. Turns out she’s of the opinion that running in the summer sans shirt is no big deal (this coming from a woman who could find a turtleneck too revealing). Either way, that was the end of my risqué running for the rest of the summer. 

I don’t imagine I’ll get any weird looks if I run without a shirt in Hawaii – in fact, I bet it’s the norm. So is it our average weather temperatures that create this stigma around running without a shirt? Does it depend on the runner? Or maybe it’s just me?

I’d love to hear your thoughts!

Foreign Footsteps: Whistler

My husband and I travelled to one of our favourite locations this weekend: Whistler, BC. Whistler is our "home away from home" (thanks to my wonderful in-laws) and we're up here almost every other weekend in the Winter. As much as I love coming up here for the Winter snowboard season, I think Whistler shows best in Fall.
Colourful leaves and bright blue skies provide a breathtaking backdrop for this little piece of heaven and nothing inspires me more to get outside and go for a run.

While Whistler's Valley Trail system offers miles of running terrain for all jogging levels, we, or should I say I, have a "go-to" 10km run that starts at Chateau Whistler and travels the circumference of the Whistler Golf Course. Interested in checking out my route? Click here.
Now I know not everyone goes away for the weekend looking forward to a 10km run and I aim to make this blog relatable to all running types. Therefore, I've invited my husband as a guest blogger to give his impression of the run I dragged him out for this morning. I'm sure many of you can better relate to his thoughts on getting up early and going for a jog.
Let me just preface this by saying that my husband is a pretty fit guy and, like the majority of the male species, doesn't require much practice to be good at sports. However, it's not unheard of for him to order pizza when we're on the last leg of a run. Enjoy!

Marques' Version:

For me, going up to Whistler for the weekend is all about relaxing and enjoying my time away from everything. This image was shattered as I was forced awake by my athletic apparel attired wife at 9am. “Ready for 10k!!??” “Um no, I’m ready for another hour of bliss and not doing anything.” I turn over and hope I can win this battle of will. Is it even light out yet??  

Like the loving wife she is, she jumps on me, grabs my stomach and says, “this isn’t going anywhere by itself.” That’s it, I’m up and dressed in 30 seconds. I could not be any more ready to destroy her on the asphalt. I’m now itching to go but it’s cold out, very cold. I can work with this, run faster and I’ll be warm (sometimes being delusional has its advantages). So we start running. I’m doing ok, definitely not my usual 4:30 pace but hey, gotta keep trucking.  After not even one km, she asks me if I’m ok? What does she mean am I ok? Did I forget my shoes? Am I bleeding? Yeah I’m ok. Please body let me finish this ahead of her.

Things are going great, I’ve got my decent pace and I start envisioning runs of grandeur, hey let’s do 15k. I’ll show her how fit I am! Now at this part of the run, everything is uphill. The only decline for the next km or so is the hit my ego is taking. The golf course we were running around was nice and all but all I could think about was how nice a hot shower would be. @#% it’s cold!

Candace is well ahead of me at this point and I’ve accepted my defeat. To rub this in she starts taking photos, seriously!!?? She “enlightens” me that the scenery is beautiful and I should look at the trees and surroundings. Ummmmm what trees?! The only thing I have been looking at on this run was her figure (while I could see it) and the next footstep I would be taking.

I then round a corner and have to pretend I don’t know her when I see her with her camera out taking pictures. She starts to aim it at me. THERE ARE STRANGERS AROUND! I’m not too happy about this run already, let alone starring in a running photoshoot.

Candace is always telling me to focus on nature and all that. Doesn’t really work for me so I spend the last few km’s thinking about my fantasy hockey pool. Finally, I approach the end of our run which is identified by Candace standing and waiting for me.  She’s got the biggest smile and is so happy I have come on this run with her. For me, this makes it worth it. And she has to make dinner tonight now.

Surviving the Dreadmill

With Fall here and Winter fast approaching, many of us will default from running or walking outside to exercising on the treadmill. While the treadmill is often looked down upon as a lesser form of working out, be assured that running indoors can still be effective.

While running indoors provides the perfect alternative to running in the harsh weather, we all know how tedious and boring it can be. Here's a few tips on how to survive the treadmill experience:

1. Be prepared:
Your walk from your house or car to the gym may be cold but remember that gyms are hot and stuffy. You don't want to overdress for indoor runs for risk of getting too hot and quitting your workout early. I recommend wearing your lightest running gear, including thin soled-shoes if you have them. I also never leave for the gym without my iPod. Nothing helps distract me from this leaden activity better than a set of upbeat songs.
Also, make sure to bring a towel and a large water bottle!

2. Warm-up and cool-down:
Warm-up and cool-down sessions are just as, if not more important than your exercise. Although it's tempting to jump on the treadmill and crank up the pace, this may cause injury. I recommend warming up and cooling down for 5 minutes on a 5% incline. As a general rule, you should cool-down one minute for every mile you run.
If you want to add a bit more to your warm-up or cool-down, grab a pair of light weights and lift as you're walking. This will help tone your arms as you're working your cardio.

3. Challenge yourself:
Challenge yourself by playing with the incline and speed options. Remember that running at a 0% incline is equivalent to running on a slight decline outdoors. To simulate outdoor running, you need to set the incline between levels one and three.
If you know you can run a certain distance outdoors, challenge yourself by seeing if you can run the same distance on the treadmill or even beat your outdoor running time. Start with a speed that's comfortable and work your way up.

4. Visualize a route:
It can help to visualize a route that you frequently run or use. Picture yourself passing the trees, buildings or other landscapes as you're on the treadmill. When you reach a hill, change the incline to simulate it. This routine distracts you from watching the clock or distance crawl by and can leave you feeling like you've had a true outdoor running experience.

5. Find a program that works for you:
A good running program consists of running at a comfortable pace (5 MPH) for 3 minutes at a 1% incline, followed by 30 seconds of fast running (6.8 MPH), and then back to a comfortable pace for 3 minutes. You can modify my suggested speeds based on your fitness level but it's good to keep the alternating speeds within 3MPH. It's also best to pre-set your time limit (for example, 20 mins) so you have a goal to work towards. Don't forget the 5 minute warm-up and cool-down!

If you're up to running longer distances on the treadmill I like to run a 5km. Most treadmills have an option to run 5km in their list of programs but be aware that unless you choose the 5km program, the treadmill is more than likely to be programmed in miles. When I'm running indoors I consistently choose the 5km program and each time I try to improve my time or run it at various inclines. This challenge and variety helps keep my indoor runs interesting.

In the meantime, try and get outside and squeeze in as much outdoor exercise as Fall will allow.

I'm travelling to one of my favourite locations this weekend and I look forward to sharing one of the best away from home runs!

Happy Running!

Run Into Fall

With fall officially here, most people start making the transition back to a normal routine and there's no better time to start a running program.
If you need some inspiration, try signing up for a race in the near future so you have a goal to work towards. It's less likely you'll forego a run when you know you're working towards completing a certain distance. Just be sure to make your goal attainable.

For anyone brave enough to train for a half or full marathon, I'm excited to tell you the BMO Vancouver Marathon just announced and previewed next year's route change. Unlike past years, both distances now travel around the majority of the seawall and end at the Vancouver Convention Centre. Hmmm... could this be enough to tempt me to run it again?? Take a look at the new route here.

If a half/full marathon isn't your thing, here are some of my other favourite races you can train for:

• Energizer Night Race, November 12, 2011. Unlike any other race in Vancouver, this is a 5km or 10km run around Stanley Park that starts when the sun sets!
• Santa Shuffle, December 3, 2011. A fun 5km run around Stanley Park.
• 27th Annual Resolution Run, January 1, 2012. A great 5km run around North Vancouver to start your year off.
• Langley Historic Half Marathon, February 9, 2012. Choose the 5km, 10km or half marathon. I have to warn you, I completed this half marathon and the route is quite hilly but great for a challenge!

With fall comes the cold and wet weather and this may discourage you from getting outside and running. A great way to stay motivated is to enlist a running buddy. You'll find it's much easier to stay committed to a training program if there's somebody, other than yourself, counting on you to go for a run.
Running with a partner may also stir up some friendly competition and encourage you to raise your goals to match or beat them.

Can't find someone to run with? Join a running group. The Running Room has locations all over Vancouver and offers running clinics for a variety of distances. Most locations even have free drop-in classes on Wednesday nights and Sunday mornings.

Next week I'll provide some pointers on how to survive the mundane treadmill workouts!

Giving thanks to Autumn

While I'm sad to see the Summer months fade away, I have to admit that I secretly long for Autumn as September approaches. Not only do I love cuddling up on the couch on rainy nights, turning on the fireplace and getting lost in a good book without feeling guilty about not getting out to enjoy the warm sunshine, Autumn brings with it perfect running temperatures and amazing scenery to distract me on my jogs. Trail routes are my ideal runs this time of year and Sunnyside Acres, in South Surrey offers acres of trails and routes to explore. Before the days grow too short I also try and squeeze in some runs around the Vancouver Seawall after work. The seawall offers a perfect 10km loop and, as we all know, some of the most amazing views the city has to offer:

Stanley Park in the Fall

Another aspect of Fall that I love is gathering with friends and family for holiday feasts! This weekend I have the pleasure (and pressure) of cooking thanksgiving dinner for my aunt, parents and in-laws. While I certainly enjoy sitting down to a home-cooked turkey dinner, I know how easy it is to over-indulge in holiday foods. This year my goal is to prepare classic dishes with a healthy twist - without sacrificing flavour or goodness. In other words, I need to strategically prepare healthy dishes without my husband complaining about them tasting "too healthy." In my quest, I've come across some great figure-friendly dishes to share with you:

1. Pear, prosciutto and hazelnut stuffing:

 2. Spice-roasted cauliflower with beet emulsion (Note: I'll probably add half a teaspoon of ground cayenne pepper to this recipe - this spice provides an extra kick and also raises body temperature which helps torch calories!)

3. Lemon-garlic roast turkey and white wine gravy (an excellent recipe for reducing sodium)



4. Pumpkin and Granola Parfait (If you get the opportunity to make any recipe with pumpkins this season, remember to save and roast the pumpkin seeds - they're a great source of protein and offer an alternative to nuts as an afternoon snack.)

As an aside, I'm still debating whether to enter the North Shore Credit Union Half Marathon, happening Monday October 10, 2011. Normally I wouldn't consider running a long race the day after a holiday meal but this route is touted to be one of the easiest, and most scenic half marathons in BC as it has a net drop in elevation of over 300 ft - that's my kind of run! It also provides an opportunity to improve on my Personal Best (PB) time. For anyone interested in running (and providing some moral support) check out the event website here.

Welcome to Common Sole!

Hello Everyone,
Welcome to Common Sole! This blog is for all runners or fitness enthusiastics like myself.
I was inspired to create this blog as an outlet for people who simply enjoy running and staying active. I wanted to create a place that people could come and find running inspiration, running tips, route suggestions or to simply connect with other runners.
I'm not a professional runner by any means but running and staying active has been one of my life-long passions. I also have a marathon and a few half marathons under my belt that I've spent many hours training for and have learned many running techniques, strategies and helpful tips along the way.
I love all things running - books and magazines, gadgets, the latest gear and equipment, and of course - running fashion!
Through this blog, I hope to share some of the advice running advice I've learned along the way, answer any questions, or provide suggestions that inspire people to get outside and get active.
Another reason I started this blog is because I find I'm regularly asked by friends and family about running - from how to start to how to get motivated. I truly believe that running requires inspiration and mental power. It's important to get motivated by setting goals and staying committed. There's no better feeling than completing a race that you spent weeks or months training for, or to finally be able to complete your distance goal.

Stay tuned to my blog for my suggested running techiniques and tips, motivational ideas, running playlist suggestions, my favourite healthy recipes and more!
In the meantime, explore the rest of the blog to see some of my favourite running gear, links to interesting articles, a calendar of upcoming running events, and an overview of some of the breathtaking runs I've done lately.

Happy running!