Running 101 - Nutrition

This is the third in a series of blog posts about beginning a running program.  Click the "Running 101" label if you need to get caught up on how to buy shoes and select a running plan.

This week we're talking food - one of my favorite subjects.  Before we start, though, let me tell you that I am not a nutritionist, dietician, or any other long word that qualifies me to give medical nutrition advice.  Also, I am not perfect.  I grab chips and salsa.  It's difficult for me to pass up chocolate covered raisins.  And I stress eat at times.

All that being said, if you're beginning a running program, you will need to make sure that what you eat is helping you to be successful at it.

Because food is fuel, people.  It is the gasoline in your car.  And if you put Coke in your car instead of gas, you will not get far.  Same with food.  If you put junk in your body, your running will suffer.  As will your general health.  But you knew that.

So, what should you eat?  Well, that depends on your goals.

If you are wanting to lose weight, you'll want to make sure you're expending more calories than you're taking in.  If you aren't, you may need to take in more calories than you're used to.  If you're wanting to simply get healthier, you'll want to start making some healthy substitutions.  You'll need to make sure that your nutrition is helping you to reach your goals, whatever they may be.  And since everyone has different goals, it's difficult to recommend nutritional guidelines that work for everyone.

That being said, there are some general nutrition principles that I follow when I'm really committed to a running program.

1. No fad diets.  Do not try a low-carb diet while running, because carbs give you energy, and you need that to run.  Also, don't try a super low-fat diet - healthy fat keeps you satisfied longer, and you don't want to feel hungry while you're out running.  Balance, grasshopper.
2. Eat a lot of colors.  That means you're getting the vitamins you need to replace everything you're losing when you move and sweat.
3. Drink water.  Not diet Coke.  Not juice.  Not weird flavor additives.  Not sweet tea.  Water.  I know it's not easy to do as a teacher - I mean, we can't just go to the bathroom whenever we want - but you really will feel better if you drink plenty of water.  If you REALLY can't stand plain water, try half water and half fruit juice, and then gradually back off the amount of juice until you're drinking straight water. 
4. Pay attention to what your body can handle if you eat before you run.  For me, my body can handle toast, peanut butter, bananas, and honey, maybe a few walnuts, but not much else.  If I'm heading out for a short morning run, a piece of toast with honey will do.  If it's a longer weekend run, I'll add peanut butter and banana to it.  Everyone's different, but, generally, eating some slow-acting carbs (whole wheat toast), a little sugar (honey and banana), and fat (peanut butter) keeps me going.
5. Likewise, pay attention to what your body can handle after a run.  I usually can't eat within about 30 minutes, and even then it usually needs to be something light.  Chocolate milk is a favorite, but I can also stomach fruit or a smoothie with a scoop of protein powder.  Protein will help to repair the muscles you've been breaking down while you run.  
6. Eat small meals throughout the day - 5 to 6 times.  This will keep your blood sugar level stable and will ensure that you can run any time it works for your schedule.
7. The closer to the source, the better the food.  We all know this, but the fresher the better.  I try to shop the perimeter of the store the most, and just a little on the inside, because the fresh stuff is in the refrigerated cases on the outside walls.
8. Try meal prepping for the week.  It works when I have the time, but some weekends I just want to be a slug.  But I always plan my meals for the week in my planner, so that I can really think about what we're eating and plan for shopping instead of just grabbing something on the go.
9. Avoid junk in the teacher's lounge.  People love to leave goodies in there - and it's almost never healthy.  

Remember, find what works for you and your goals and then make it a habit!

Check back next week when we'll talk about running clothes.  

Happy Trails!  

Five for Friday - August 14

It's Friday and time for Doodlebug's Teaching's Five for Friday link up!

      

 

Three of my favorite things are right here in this picture.  

First, the Staedtler pens.  Get some.  Just do it.  They write smoothly, they come in the absolute coolest case that actually stands up on your table, and they don't bleed through the page.  I'd seen them before in some Erin Condren junkie groups, but used one that a friends had and went that afternoon to get them.

Second, the gel highlighters.  They don't smear when you highlight, and they come in the awesomest colors.  Also they don't dry out if you leave the cap off.  And there are enough colors to use a different one for each school day.  

Third, the colored dry erase markers.  I am generally not a fan, because they don't erase super well from my whiteboard, but I'm letting my kids write on my guided reading table this year, and I plan on keeping these by me for that purpose.  It wipes off cleanly with a baby wipe.  Plus you clean your table at the same time.  Double score.

I got these at Wally World, but they're available at Amazon - and I'm sure other places - too.  I'm letting my kids use these to write on the windows - which is way more fun than doing math problems on notebook paper, don't you think?  They work better than just colored dry erase markers on windows, because the color is a little more opaque and easy to see.  A little pricey, but I love them.  

How stinkin' cool is this computer table?  It's in the computer lab at my kids' high school  The bottom is a used chemical crate, the top is a sheet of glass, with rope lights run around the edge and reflective poster board on the floor.  She has Post-Its, adorable iPhone holders, and fluorescent markers (yep, that's where I got the idea) for making notes on the tabletop.  I heart big time.

And, that's it for my week!  Be sure to visit the link up to see everyone else's Friday favorites.

Have a great weekend!

5 Reasons I Love Glue Sponges

Glue sponges, y'all.  They are awesome.  And here is why.

1. They are cheap.  I made 4, one for each table group, and I spent less than $10 on all of the supplies.  And these will last me ALL YEAR.  I bought 4 plastic containers and 4 large bottles of Elmer's from Wally World and 16 sponges from Dollar Tree.  My containers were a little deep, so it took 2 sponges on the first layer and 2 on the top layer to really fill it up.  I trimmed the sponges to fit.
2. They are clean.  There has been zero mess.  No kids with glue on their fingers (which is what I kind of thought would happen).  No glue oozing out from behind paper.  No hunks of glue stick buckling the paper.
3. They work.  The paper is stuck down really well, but not with gobs of glue.  It's not coming off, like it sometimes can with glue stick.
4. No lost caps.  Self explanatory.
5. They're just fun!  The kids loving using the glue sponges.  They just take turns and pass them around the table.  I have one responsible for making sure the lid is on good and tight and turning them back in with their tidy tubs when we're done with whatever we're gluing (usually interactive notebooks).

I made mine by following the directions from Kindergarten Smorgasbord in this video.

After a week with our glue sponges, I have to say I am completely smitten.  I don't think I'll ever go back to glue sticks!

Monday Made It - August 10

I'm linking up with Tara at 4th Grade Frolics for this week's Monday Made It!

It hasn't been a super productive week, made-it-wise, because last week was the first week of school.  And y'all, there is NO tired like first-week-of-school tired.  Partly because you're . . . well, tired.  And because on top of being tired you:

• feel guilty because you have fed your family pizza or fast food all week long
• have 3.978 gazillion things still to do for school
• have to get school supplies and fill out paperwork for your own personal children
• are emotionally drained.  I mean, you've been on stage nonstop for a week.
• miss last year's kids.  They already knew how to do all of the things.
• still have to plan for Back to School night.
• are too keyed up to really sleep.

Or is it just me?

Despite all of this, I do have a couple of MMI's to share!  Which is proof that miracles really do happen.

I'm a big fan of reciprocal teaching, and I made these cards, then printed them on Astrobright cardstock - I think I've talked about my slight obsession with the stuff - and laminated them.  I made a set for each of my reading groups and popped them into each group's book bins so we're ready to go!

I finished this beauty and got it listed in my TpT store!  Click here to get your copy.  Student-led conferences have totally changed my teaching world - for the better, I should add - and I worked this summer to put together all of the resources and forms I use to manage them.  I listed it now because to do student-led conferences really well, the work begins even before the school year starts (though, obviously, you can jump in at any time).  

And, for the first week of school, I'm pretty proud of my two Monday Made Its.  Be sure to visit Tara's blog and see what everyone else has been up to!

Blog Refresh

We all need a little refresh, right?  A diet cherry limeade.  A massage.  A pedicure in a cute color.  A nap.

Well, I am SUPER excited about my blog refresh!  It wasn't a complete redesign, but just an upgrade. Not a facelift - more of a microdermabrasion.

But, isn't it funny how the little things seem to be the most exciting?

I am in love with the avatar from Hey, Hey Designs.  Lauren was super easy to work with.  I asked for edits to a stock avatar to make it a little more like me, and she went one step further customizing it to really look like my picture.  I love it so much I have it on my morning procedures PowerPoint slide that I use to help the kids master how to come in and get to work in the mornings, and they all said, "She looks just like you!"  And would you check out those red running shoes.

After that, the process was easy.  I just turned my girl over to Megan at A Bird in Hand Designs, and she did the rest.  I love the bright colors, books and running shoe details, and the little extras like my signature and Pin It buttons.

What a perfect way to start the school year!

An Open Letter to New Teachers

Today was our first day of school.  And I got about 25 pictures, 4 of which actually turned out decently.  Go figure.  But I had not planned on blogging this week, since it is the first week of school and that means that I will be:  happy, exhausted, overwhelmed, thrilled, hungry, scattered, nervous, excited, and thirsty.  Sometimes all at the same time.  And so I thought, "Cathy, we'll take this week off and jump back in next week."

And then this happened.

A former practicum student, who is awesomer than awesome, e-mailed me to say that she has finally landed a job!  Teaching kindergarteners! And that is what she wanted!!

And when I say that she is awesome, I mean she is "cue angel choir singing" awesome.  She is the real deal.  And she had been applying and applying and I had been giving reference after reference and just . . . nothing.  But now she is the proud teacher of a class of kindergartners - with 7 days to prepare.  Can anyone relate?

So, I started to e-mail back a quick congratulations message and then move on to other things.  But then I stopped and I really thought about what she's doing.  And I thought back to when I was getting ready for my first batch of kids, and I jotted down a few thoughts.  And those quickly morphed into 10 bits of "wisdom" for her as she begins this wonderful journey we call teaching.  It was honestly the perfect time for me to do that, because I am caught up in all of the beginning of the year craziness - IEPs and behavior plans and school supply storage and procedures and meetings.  Y'all know how it is.  And I really needed to take the time to take a deep breath and remember why I'm doing what I'm doing.

Without further ado, here is a letter to all of you precious new teachers.


Dear New Teacher,

Those are some very lucky babies who will be walking through your door this week!  I know that you are probably running around like crazy, knee deep in lamination and hot glue, excited and happy and nervous and scared.  And I am NOT normally one for unsolicited advice.  But here are a few words of wisdom as that first day draws closer by the minute.

1.  Take good care of yourself.  Seriously.  Get your shots, get plenty of sleep, drink lots of orange juice, and take your vitamins.  Kids are germ-ridden little creatures, and you can easily catch every little sickness coming through your room this year.  Just know that in a few years you'll have an immune system that's the biological equivalent of a Humvee.

2.  Find someone who has been teaching for a long time, who you respect, and become their new BFF.  They have likely seen things come and go and can tell you what to focus on and what can slide.  They'll also tell you exactly what to say to parents when you run into parent problems.  And you will.  And it will probably not be your fault.  Some people are just difficult.  Try to love them anyway.  Most people really do want what is best for their children.

3.  Keep ibuprofen and a pair of slippers in your room.  Also dark chocolate.

4.  Avoid negative people like the plague.  Even if it means eating lunch in your room.  They will suck you in like a black hole, and before you know it you will feel as if a dementor from Hogwarts has taken your soul.  Surround yourself with the teachers who make you think, "I want to be like THAT."

5.  Secretaries and custodians are your best friends.  Be super duper nice to them, and they'll be nice to you.

6.  You'll mess up.  It is OKAY.  Teaching is one of the only professions where we throw new teachers in and expect them to perform like the seasoned ones from day one.  Just learn from each mistake and don't fret too much.  Whatever you do, someone else (probably me) has done far worse!  I have put kids on the wrong bus, sent home the wrong report cards with EVERY single student in the class, said things I shouldn't have . . . it happens to everyone.

7.  Hug them close.  I lost a former student this past year, and it almost made me want to quit it was so awful.  You never know when one of them won't come back.

8.  Find out what your administrator is reading and read it, too.

9.  Save the good stuff.  I have a folder where I save sweet notes from kids and parents.  When you're having a bad day, it's nice to pull it out and remind yourself of why you do what you do.

10.  Remember that when you shovel away the curriculum and the plans and the worksheets and the crafts that what you will find is a teacher and a kid.  And that is a powerful thing.  Indeed it's the only thing that's ever changed our world.

These next weeks will be fun and busy and exciting and expensive, and you'll probably be more tired than you've ever been in your life.  Enjoy every minute of it.

Happy Back to School!

Running 101: Beginner Plans

Last week, we talked shoes.  That's where all good running begins - with good shoes.

So, now that you have your new kicks, let's talk about plans.  Because if you want to really stick with running, you will need a plan.  Here's why.

There will be mornings when you just don't feel like running.  Your plan will help with that.

There will be times when you're not sure if you're running enough.  Or too much.  Check your plan.

There will be moments when you don't know where to go next with your running.  Should you run longer?  Or faster?  The plan.

Plans are not just for beginners.  Any runner with any real goal in mind will have a plan.  They are the backbone of your running.  Of course, always listen to your body first, but your plan will really help to guide you as you begin running.

What is a plan?  Usually, it's some type of a calendar that shows you how far to run and/or walk each day.  Starting out, most plans will only have you out there 3 or 4 days a week.  You'll want to start slow and then build up to reduce your risk of injury.  

So, I can hear you asking, "Where do I find my plan?"

As with most things, you have options.  I'll share some of them, and then I'll give you my favorite.

1. Make your own plan.  This is what I did when I first started running, because I didn't know any better.  So, I got a portable radio (does that tell you how long ago that's been?), and I decided I'd run a song and then walk a song, and repeat until I made it 1 mile.  Then I worked up to 2 miles and then 3.  Once I'd gotten to 3 miles, I upped the amount of time I was running.  I started running 2 songs and walking 1.  Then running 3 songs and walking 1.  And I kept doing that until I was running a solid 3 miles.  I didn't know it at the time, but it was actually a pretty good plan.  I was losing weight (my purpose for running at the time), and so that was motivation to keep going.
2. Runner's World.  Go there, swim around in the site for a bit, and then check out their plans.  They have several, and they can be customized to what you are wanting to do.  Lose weight?  Build cardio endurance?  It's all there.  (In fact, go ahead and bookmark that site.  You'll go back to it a lot.)
3. Couch Potato to 5K.  I like this one because I'm a firm believe in setting a time-dependent goal.  Start this program, sign up for a local 5K, and then do it.  Knowing you've got that race coming up may get you out the door.  If this is your first race, don't be intimidated.  A 5K is 3.1 miles, and there are about 100 on any given Saturday within a 3 mile radius of you.  They're fun.  The people are fun.  The energy is fun.  And people are super supportive.  Most people say, "Oh, I don't want to do a 5K, because I'll come in last."  Well, it's really likely that you won't.  I mean, out of 500 people, what's the likelihood that you'll really be last?  But, let's say that you are.  That just means that you actually got your behind out of bed to do something that only about 2% of the US population did.  And, the very best cheering on the whole course will come for those who are at the back of the pack!
4. Jeff Galloway.  This guy invented the run-walk method (the one I did without even really knowing it).  It's been proven with hundreds of thousands of people to work.

Now, here's my favorite place for running plans:  Hal Higdon

This is an example of his 5K novice plan.  I like that his plans are clear, doable, and effective.  They WORK!  Anytime I've attempted a new race distance, or wanted to really reduce my times for a certain distance, I've turned to his plans, and they have never let me down.  I also like that he has an interactive option for his plans, so you can get daily e-mails telling you how far to run, what your effort should feel like, and more.

Now, I would suggest first going to a doctor to make sure it's okay for you to start one of these programs.  Then I'd sit down and look at each one and choose the one that seems right for you.  You may not know for sure which one is right now, since you're just starting out, but see which ones seem easy to follow, clear, and that make you feel comfortable with what you're about to do.

Personally, I like to print out a training plan and put it on my refrigerator.  (As a bonus, if weight loss is one of your goals, that reminder can help keep you out of the fridge.)  Each day that I complete my training, I mark it off with a big X.  That means that everyone who walks by the fridge will see if I've skipped a day.  And I don't know about your family, but mine will make sure I know that they've noticed.  It also gives me a big sense of accomplishment, marking it off and knowing that I'm one step closer to my goal.

One more quick tip.  If you do skip a few days for whatever reason, do NOT try to go back and make up your missed days.  It just doesn't work that way - you'll get physically hurt and mentally frustrated.  The best thing to do is to pick up where you should be and just go from there.  Those days are lost, so let them go and move on.

So, you have shoes.  You have plans.  It's time to hit the road!  Next week we'll talk music.