Tag Archives: health

Hora d’esmorzar! (Part 1/2)

Segurament molts de vosaltres heu llegit milions de vegades que l’esmorzar és l’àpat més important del dia. Doncs bé, jo els hi dono la raó. Esmorzar bé, és bàsic per començar bé el dia.

No us faré apologia de com ha de ser un bon esmorzar, trobareu moltíssima informació per internet. Tot i així, us deixo un enllaç que explica en línies generals, perquè SI hem d’esmorzar.

Després d’haver dejunat tota la nit, l’esmorzar ajuda a mantenir estables els nivells de glucosa en la sang, permetent que la insulina metabolitzi el sucre de forma ordenada i constant. Del contrari, el sucre en sang es dispararia i el cos generaria un excés d’insulina, una situació que a llarg termini pot provocar greus problemes de salut, entre ells la diabetis. Font: www.etselquemenges.cat

Al llarg de la meva (curta) vida, he tastat diferent tipus d’esmorzar, però hi ha dos que predominen en el meu dia a dia. La civada i els batuts de fruita i verdura. Avui us parlaré de la civada.

Civada

La civada és un aliment molt saludable i molt energètic. Molt fàcil de preparar i amb un gust molt agradable. Son hidrats de carboni complexos; això vol dir que s’absorbeixen de forma lenta, i per tant, alliberen els seus sucres de forma lenta proporcionant un manteniment del nivell de sucre en sang de forma constant.

Aquí us faig cinc cèntims de les seves propietats:

  • Regulació del colesterol: un bol de civada disminueix el colesterol, redueix el risc associat a les malalties cardiovasculars, i a més, segons estudis de la Universitat de Harvard, qui menja civada cada dia presenta risc menor en un 29% de patir insuficiència cardíaca.
  • Millora l’estat de la pell i el cabell.
  • Regula el pes (Té la propietat de ser un regulador metabòlic, ajuda a depurar i cobreix possibles carències).
  • Ajuda la concentració.
  • Millora la vista. Degut a les grans quantitats de fibra lluita contra la degeneració macular.
  • Enforteix el sistema immunològic.

Podria continuar, però crec que amb aquestes ja us puc convèncer de que aquest aliment és un gran aliat a la nostra dieta, oi??

Jo, la prenc sovint (està a la posició nº2 del meu rànquing d’esmorzars preferits), i l’acostumo a cuinar amb beguda vegetal (normalment llet d’avellana o d’ametlla), amb llavors de chia i llí. Després li afegeixo fruita (nabius, plàtans, gerds), i llavors de carbassa. I ho podem acompanyar amb un té o un infusió.

Més endavant, us parlaré dels batuts de fruita, dels que soc una apassionada!! Aquests si que estan al nº1 del rànquing!!  De moment, us deixo alguna mostra dels meus esmorzars amb civada:

 

Anuncis

Sentiments contradictoris / Opposing feelings

Bon dia!

La veritat és que estic força sorpresa, doncs últimament estic escrivint força al bloc. Potser és per l’entrenament que tot just acabo de començar, però tinc la necessitat de deixar plasmat tot el que passa pel meu cap.

Ahir vespre, vaig fer el primer entrenament que podríem dir que entrava dins de planning. Res de l’altre món. 50′ de carrera a R1.

Sensacions contradictòries. Per una banda em vaig trobar molt millor corrents (us recordo que els meus últims entrenaments van ser escasos i a part vaig agafar alguns kilos, i això passa factura…) Però bé, al que anàvem. Em vaig notar molt millor. Gens de cansament, bona respiració, de fet hagués continuat corrent, però l’entrenament marcava 50′ i això vaig fer. Llavors, quin és aquest sentiment contradictori?? Encara soc molt lenta!! Tot i que em trobava bé, tenia la sensació que no podia anar més ràpid. No sé si és la falta de moviment d’aquests últims dies o que, però anava lenta.  Odio enormement la sensació aquesta de saber que pots fer més, però no ho fas. Espero que quan torni a agafar un estat de forma òptim això canviï. 

També, estic fent canvis en l’alimentació. Estic “intentant” menjar més carbohidrats saludables, ja que últimament eren inexistents a la meva dieta (tret dels que obtenim a la fruita i la verdura).

Us avanço que vull fer un post dedicat a l’alimentació vegana i l’esport, però d’ això ja parlaré més endavant… 🙂

***

Good morning!

I’m very surprised; I’m updating my blog more than I used to do.  Maybe is for my new challenge, for the training I have just started,… but, the truth is that I need to share all the thoughts are running in my head, like a therapy. 

Yesterday evening I did my first workout for the half marathon. Nothing fancy. 50 minutes of running with a normal pace. I had some contradictory feelings. On one hand I was better while I was running (remember that my last workouts were limited and I gained some weight, and that takes its toll). Anyway, I felt much better. No fatigue, good breathing, in fact I could have continued my the workout, but I did what the planning said. So what is this contradictory feeling? I’m a turtle! 😦 OMFG! Although I felt good, I couldn’t go faster. I’m not sure if because the lack of movement in the last few days or what, but I’m a slow runner (at least for now). I hate this feeling when you know that you can do more, but you don’t. I (really, really) hope that when I’ll be in top shape this changes.

Furthermore, I’m changing some changes in my diet. I’m “trying” to eat more “good carbohydrates”, as were nonexistent lately in my diet (except we get from fruits and vegetables).

I advance you that I wanna do a post dedicated to vegan diet and sport, but I’ll talk later…

I’m back!

Bon dia a tothom!! Good morning everyone!

Fa temps que no actualitzava el blog, però m’he proposat tornar ja que tinc en ment un nou objectiu i m’agradaría compartir-lo amb vosaltres! Bé, abans de dir-vos quin objectiu és (que si em seguiu per Instagram o per Twitter, és possible que ja ho sapigueu!), us vull fer cinc cèntims de les últimes curses en les que vaig participar. Long time I didn’t update the blog, but I have a new goal and I wanna share it with you! Well, before telling which goal is (if you follow my IG and Twitter accounts, maybe you know it!), I want to write about the last races that I ran. 

Barcelona – Cursa de la Dona 2013. Segona vegada que participava en aquesta cursa. Tot i que no comparteixo els ideals dels patrocinadors (Central Lechera Asturiana), la cursa és per una bona causa. No és una cursa complicada, es sobretot per gaudir-la, i així va ser. La vaig gaudir molt. This was my second time that I ran this race. Althought I’m not agree with the aim of the main sponsor – a milk product brand -, the race is for a good reason – this Women’s Race collaborate with the Spanish Association Against Cancer. It’s not a hard race, the most important is enjoy, and I did it! 

cursadona13-blog

Barcelona – 90º Jean Bouin. També era la segona vegada que hi participava. El primer cop va ser una experiència genial, ja que va ser la meva primera cursa de 10k, i tenia moltes ganes de tornar a fer-la. Aquest cop vaig tenir la oportunitat de compartir la cursa amb part de l’equip dels VeggieRunners. Reconec que no vaig preparar la cursa bé, i els resultats no van ser bons. Vaig trigar un minut més del meu millor temps, però bé… estic satisfeta. He de dir, que vaig millorar en 5 minuts la meva marca en aquesta cursa així que no em puc queixar. It was my second time, too. The 1st time was a great experience, it was my 1st 10k race, and I was very excited to run this race again. This time I shared the race with the VeggieRunners team. I have to admit that I didn’t train enough for this event. 

Vaig començar quasi bé 10 minuts més tard des de que va començar la cursa. Estava a l’últim calaix. Vaig començar força bé. Primers dos quilómetres a 5’30”, em trobava genial. Al quilómetre 3 vaig reduir una mica la marxa sense motiu, error meu. Vaig reprendre un ritme de 5’35” als km 5 i 6. Encara em sentia molt bé, no notava cansanci, les cames em responien molt bé. Però, finalment, la falta d’entrenament va sortir a la llum. El meu ritme es va fer més lent fins al km 10. No estic gens contenta dels últims quilómetres, però l’error va ser meu al no preparar correctament la carrera.

I started almost 10 minutes later from the start of the race. I was at the end. I started pretty well. First two km (5’30”) I felt great. At km3 I cut up a bit for no reason, my fault. I resumed at a rate of 5’35” at km 5 and 6 . I still felt great, it felt tiredness, my legs responded well. But finally, the lack of training came to light. My pace slowed to km10. I am not happy with my last kilometers, but my mistake was not to prepare properly the race.

Al final, vaig acabar la Jean Bouin en un temps de 00:59:44. Finally, my mark was 00:59:44

_94D2290

A la pestanya de MyRaces, podreu veure els temps oficials de les curses, així com les properes curses en les que participaré d’aquí a final d’any. Si us animeu a córrer en alguna d’elles, aviseu-me! 🙂 In MyRaces tab, you can see the official time of the races and the next races in which will participate by the end of the year. If you decide to run in any of them, tell me! 🙂

I ara sí, la notícia. (Potser a vosaltres no us sembla res de l’altre món, però per mi és un pas gegant!!) And now, the news. 

Ja estic inscrita a la Mitja Marató de Barcelona

Serà la meva primera Mitja Marató! Estic molt emocionada i perquè no dir-ho,… nerviosa! Per mi això ja son paraules majors! El proper dilluns començo amb un entrenament específic i per mantenir la motivació l’aniré penjant al blog i espero que em doneu consell!! 🙂

I am already registered on the Barcelona Half marathon!

It will be my first half marathon! I am very excited and why not say it, … scared! For me it is too much! On Monday I’m going to start with specific training and to keep my motivation I’ll share my trainings on the blog and I hope you give me advice! 🙂

I vosaltres, heu participat en una Mitja Marató? Quina?

And you, have you ever participated in a half marathon? Which one?

Ready for another week!

A new week has arrived – let’s see what surprises bring with it!

October is closer, and I’m still deciding if I’m going to enroll on some races. There are some many options, but I don’t know what to choose. Have you ever been in the same situation? 🙂

I suppose that I’ll enroll on two of them, and I’d like to decide it this week since the next week I’ll be out for vacation. (Next stop –> Rome! –  I’ll write about it soon – keep tuned!)

Changing the subject, this morning I changed my breakfast. I wanted to try something new, and here’s the result: a perfect, awesome and lovely chia & oats pudding!! (well, i know – picture is horrible but not the taste!)

What I can say – absolutely delicious! The texture is amazing and I loved the taste. I did it with oat drink and a teaspoon of cinnamon. Refrigerate it overnight and in the morning I just added berries and pumpkin seeds. Easy, right? I’ll do this breakfast more times. It’s a very healthy and nutritious option.

Do you know what chia can do for you?

  • Chia helps to build your endurance.
  • Chia helps to build your muscles and tissues.
  • Chia seed is also a rich source of calcium as it contains the important mineral boron, which acts as catalyst for the absorption and utilization of the calcium by the body.
  • Chia is high in dietary fibre to lessen blood sugar swings.
  • Chia is a source of high quality protein which helps to reduce your appetite.
  • Chia has no cholesterol. This is different than fish meat, oil, & meal which contain significant amounts
  • Chia is rich in omega-3 fatty acids, and specifically ‘Alpha-linolenic acid’ (ALA), which researchers believe is particularly beneficial for protecting against heart and vessel disease, and for lowering cholesterol and triglyceride levels. Also important for respiration of vital organs – which the body cannot manufacture.
  • Chia contains natural antioxidants, vitamins and minerals, to supply your body with the nutrients that protect you against free radicals, that can cause cancer, heart disease, and many age-related illnesses.
  • Once digested, Chia forms a barrier between carbohydrates and enzymes that break them down, so slows the conversion of carbohydrates into sugar – An obvious benefits for diabetics.
  • Chia is also good for the skin, hair, and the brain

Do you like chia seeds? What’s your version of chia pudding?

Starting a new routine with MyAsics.

Last week, I started a new training plan. My next goal for 2014 is to run a half-marathon. Yes, a half-marathon. I don’t know if I will be able to run it… oops…! sorry… I know I’m able to run it, but I’m aware that I need a new routine and improve a lot of things.

In order to get it, I’ve started to plan my training plan with MyAsics. Do you know it? Have you try it? Any suggestions/advices are welcome!

I will post my routine as much as I can, so if you have anything to comment, please go ahead! I’m open to know your opinions and advices! 

Run | Cursa de la Mercè’13

Hello everybody!

I’m here again. As I told you lately, Sunday was the first important race for me. My goal was to finish that race in less than an hour. I had been training during the last weeks in order to get it. And, I did it!

There was a lot of people, almost 17000 runners! Cursa de la Mercè proposes a 10 km circuit which passes through some of the most emblematic of Barcelona on a route that is already a classic of this race with more than three decades of tradition.

At the beginning I was a little nervous since I wanted to get my goal. I was focused on the race, trying to monitor in my mind every stretch of the race and above all, trying to enjoy it! On the first km I had a good, comfortable pace; a little bit worse in the km.2, but after that, my pace was improving and I felt myself more confident. The last km was difficult ’cause it was uphill but I tried to maintain the pace.

Finally, I crossed the finish line in 59:11. Well, I know… it could be better, but I achieved my goal! I’m aware I still have a lot to do but I can and I will! Now, I’m totally motivated to continue my training. My brother also ran this race, and he achieved a better time (51min.)! congratulations to him!

It was the first time I wore the Veggie Runners shirt (as you can see in the picture above). It was very comfortable and  I love it!

And more news, I have signed in for another race in November (you can see the countdown on the side bar). On the following posts I’ll explain more about this race.

See you soon & have fun!! 🙂