Are you getting enough sun to avoid a stress fracture?

Right now? Probably not.

and injuries stink. 

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(hint: no more of this for a while)

Especially when they come when you were running well, feeling good and planning to race your first marathon in 2 months. But they do come and they happen to the best of us.

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It is official, I won’t be running for 6 weeks due to a stress reaction in my hip. The good news is it’s not a stress fracture. It is just 6 weeks of my life, one race, and luckily there are activities I can still do. I am also totally blessed to have a wonderful doctor who wants to help me get back to running as much as I want to run.

So enough about me, lets talk about the sun, our bones, and staying healthy. 

After talking with my doctor about this injury I found out some interesting things I had never known before about the cause of stress injuries (i.e stress reactions/stress fractures):

  • This doctor see’s more stress fractures (in the many runners he works with) in the winter than any other time. This is interesting because most runners are at their highest mileage during the summer. Why is this? Lack of vitamin D. 
  • 80-90% of vitamin D is obtained through sun exposure and usually this is enough, but what about those few months of the year where the sun is hiding?

  • Most probable cause for inadequate vitamin D is due to lack of sun exposure, deficiency is common in athletes especially during winter months.

  • Vitamin D is not found in many foods.

  • Supplementation is needed to maintain levels during the winter .

  • Low vitamin D related to frequent illness, stress fractures and musculoskeletal pain

All of this can be especially important for female endurance athletes who have a history of stress fractures and/or low bone density (I have both). 

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What are we supposed to do to avoid this?  This is what the doctor ordered:

1. Vitamin D3- 4,000 IUs/day

Vitamin D has been shown to reduce inflammation, pain and illness. It promotes calcium absorption and is necessary for bone health.

2. Strontium- 250mg twice/day

Decreases bone loss and can help build bone. Used to treat osteoporosis.

3. Vitamin MK7- 90mg/day

Vitamin K that is available in dietary supplement. Shown to reduce bone fractures.

So that is the plan: no running for 6 weeks , start taking these supplements, make sure I am getting enough protein and not loosing weight and after getting  injury heals, evaluate bone status and stay on top of keeping them healthy. It is crucial to make sure your bones are healthy now so that problems do not arise later in life!

Lets talk:

Have you every dealt with a stress reaction/fracture? How did you get it and what did you do?

 Healthy Regards,

Hayley

 

 

 

Random musings, life lately and pictures

I had a more information heavy post planned for today but I have been doing quite a bit of thinking about exactly how/what I want to post on this blog. I will touch on that topic again later this week but for today I am taking a lighter approach and sharing some random things from my life lately ( via iPhone pictures). 

1. I love Whole Foods.

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Their breakfast bar is the greatest. 

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They also had a free photo booth yesterday!

2. I miss home

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I am so happy I came to Colorado but I do miss my family, friends and the weather.

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Two amazing friends who I miss a whole lot.

3. I have been dealing with hip pain for the past month and finally got an MRI last week.

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Stress reaction means no running for 6 weeks, which means I won’t be running LA marathon.

4. So instead of running I have been hanging out here a lot:

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And here:

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5. After getting so cold that my feet looked like this:

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I finally invested in a down jacket and good boots

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Glorious warmth, I was, dare I even say “hot” for about 5 minutes.

6. Persimmons were on sale at Sprouts the other day, I have always wanted to try them but never knew what to do with them.

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Feeling adventurous I  first tried it raw, it was good but I instantly decided it would be better if I roasted it with a little cinnamon and maple syrup.

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And added it into my nighttime “dessert bowl”

Cottage cheese, roasted persimmons, rice puff cereal, pecans and maple!

 7. It was finally warm enough to ride outside on Saturday!

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First time in about two weeks! A beautiful two hour ride.  

7. I love my sister!

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 She lives in LA but we facetime’d yesterday. She is one of my biggest supporters and loves me more than anyone in this world (well my parents like me too).

8. Here are my 5 blessings from yesterday. 

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And thats it for me today! 

Did you record what you were thankful for yesterday, what was on your list?

Any random musings?

Healthy Regards,

Hayley

 

 

 

 

Motivation Monday- Gratitude

One of my missions of this blog is to help others live their best life through health and wellness. I hope to motivate others to make changes they can stick to for a lifetime to live better and simply be happier! Monday’s will be directly related to that. Each Monday I plan to share some motivation that has helped me to live better.

Today lets talk about living a life of gratitude. 

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My  sophomore year of college I was given a Gratitude Journal and encouraged to write down a few things each day I was thankful for.  I didn’t consider myself unappreciative of the good things in my life but they were just that: they were good and what usually got my attention were the bad things. I think we all fall into the trap of focusing more on our problems that need to be solved  rather than appreciating what we have. The simple act of writing down and soon actively seeking the blessings in my life changed how I lived. I began to find joy in the simple stuff. I started embracing each moment as a gift instead of worrying about the past or what was to come. I wasn’t gaining things in my life, I was just looking at things differently. I found that how I looked at life determined how I lived.

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Experiences, people and things in my life started to transform.

Where I found joy, I had joy. Where I found love, I loved. Where I found peace, I had peace. When I sought blessings, blessings came! Whatever I saw became my truth.

I have had ups and downs with the act of writing out my blessings daily. I have found however that even if I think that I am being thankful and embracing everything I have, the simple act of writing them out changes how I live from day-to-day. I did not make many resolutions for the new year but one of my goals is to write down 5 things every day I am grateful for. I also gave three of my best friends a gratitude journal for christmas in hopes that we can do reflect on the process together. 

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(I also gave my sister this darling chalkboard- from target!)

So now I invite you to join in. This week I encourage you to write down a few things each day that you are thankful for. You can do this right when you wake up, before you go to bed or throughout the day. I will check in with you each day with a little more inspiration to keep it up- changing the way we think takes time and effort!

Today I am thankful:

  1. A good nights rest that gives me energy to be the best version of me.
  2. An outlet to share my hopes and dreams.
  3. A caring friend who will listen when all I need is to vent.
  4. A perfectly fluffy bowl of oats.
  5. A furry friend to greet me at the door.

What are you thankful for today?

Healthy Regards,

Hayley

My world famous recipe (salad anyone?)

This is how a recent conversation with my mom went:

 photo 3 Really, Mom?! I spend hours laboring in the kitchen on some things and what stands out are my salads?! 

I do really enjoy a good salad and have a habit of turning 75% of my meals into a ginormous salad bowl. So for a simple Sunday post I will share with you how I build the perfect salad.

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1. Pick a base- spinach, kale (be sure to massage well!), arugula whatever green you like.

2. Pick your main vegetables including one starchy vegetable or a fruit (this is where a salad can really shine). If its winter I love to add squash or sweet potato to my salads, for summer I love  fruit.  I usually pick one or two main vegetable stars, I think this is usually where salads are ruined by adding too many things that don’t compliment each eachother , less is more here so the veggie star can really stand out. 

3. If this is a main meal salad, pick a grain. My mom loves quinoa salads, I also like wheat berry or couscous. 

4. Pick a good cheese. Goat cheese is my go to with everything but feta is also good, blue cheese, shaved parmesan, etc.

5. Pick a nut. Sliced almonds, walnuts, pine nuts, pecans. 

6. Pick a dressing. I like making my own simple dressings by combining ingredients in a small tupperware and shaking it up, here are some ideas (I eyeball my ingredients for these and adjust to taste):

half balsamic, half olive oil, garlic, salt and pepper

half balsamic, half maple, a touch of olive oil and a little dijon mustard

half honey, half dijon mustard, a touch of balsamic

 As you can see Balsamic Vinegar is my favorite flavor for dressing, you can always experiment with other vinegars. 

To build I like to toss greens with grain and then layer veggies, nut, cheese and drizzle dressing or have on the side if serving for others. 

Some of my favorite salad combos are:

This one from a few nights ago,

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spinach, roasted beets and brussel sprouts, red quinoa, sliced almonds and goat cheese with a balsamic honey dressing

On thanksgiving I made a kale, butternut squash, walnuts and goat cheese with balsalmic drizzle 

 A favorite for strawberry season is spinach, strawberries, goat cheese, almonds with balsamic reduction

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 Another perfect summer salad is a simple arugula, watermelon and feta with a  mix of lemon juice and olive oil for dressing

My biggest tip when it comes to salad making is keep it simple! Pick one or two star vegetables/fruits, whatever is in season, on sale or looks good and work from there. 

Happy salad making!

What are your favorite salad combos?

 

Healthy Regards,

Hayley