Kelly Liljeblad

Always Learning More!

As you may have noticed, I have been writing about various nutrition topics. I love triathlon and run coaching. I love working with people – all people, even non competitive athletes. I love working with anyone who has a goal and  who wants to be healthier. I am currently working towards becoming a holistic health coach. I will be working with people on how to reach their goals, including stress reduction, increasing energy, losing weight, and nutrition for a healthier life and enhanced athletic performance. I’ll accomplish this by supporting and educating them with their food and lifestyle choices.

As you know, I have always had an interest in health and nutrition, and enjoy sharing this knowledge with all my coaching clients. I have decided to increase this knowledge and learn in a formal training program. I am enjoying learning about how to live a better life through eating well and taking care of myself. I am currently enrolled at the Institute for Integrative Nutrition. I am learning to improve my life, and am receiving very detailed and careful instruction on how to coach others around food and lifestyle choices. I love it and am learning a ton.

I look forward to sharing more with you about my career path, and all of the benefits of hard work. I currently offer health consultations and truly love supporting people  to create a more happier, healthier, and more fulfilling life through diet and lifestyle. I’ll continue to blog about topics that I find really interesting, so check back!

By the way, THIS IS NOT A HEALTHY MID RIDE BEVERAGE CHOICE LOL

Superfoods!

SUPERFOODS…What are they?
Compliments of David Wolf-
Superfoods are a class of the most potent, super-concentrated, and nutrient-rich foods on the planet. Extremely tasty and satisfying, superfoods have the ability to tremendously increase the vital force and energy of one’s body, and are the optimum choice for improving over-all health, boosting the immune system, elevating serotonin production, enhancing sexuality, cleansing, lowering inflammation, and alkalizing the body. Nourishing us at the deepest level possible, they are the true fuel of today’s “superhero.”
Top 10 Superfoods and Tonic Herbs
1. Cacao (Raw Chocolate) — The seed/nut of a fruit of an Amazonian tree, cacao is the highest antioxidant food on the planet, the #1 source of antioxidants, magnesium, iron, manganese, and chromium and is also extremely high in PEA, theobromine (cardiovascular support), and anandamide (“bliss chemical”). Raw Chocolate improves cardiovascular health, builds strong bones, is a natural aphrodisiac, elevates your mood and energy, and increases longevity.
2. Goji Berries (Wolfberries) — Used in traditional Chinese medicine for over 5,000 years, goji berries are regarded as a longevity, strength-building, and potency food of the highest order. This superfood contains 18 kinds of amino acids, including all 8 essential amino acids, up to 21 trace minerals, high amounts of antioxidants, iron, polysaccharides, B & E vitamins, and many other nutrients.
3. Maca — A staple in the Peruvian Andes for thousands of years, this adaptogenic superfood increases energy, endurance, strength, and libido. Dried maca powder contains more than 10% protein, nearly 20 amino acids, including 7 essential amino acids. As a root crop, maca contains five times more protein than a potato and four times more fiber.
4. Hemp Products eaten in their RAW form — Hemp seeds are packed with 33% pure digestible protein, and are rich in iron, amino acids, and vitamin E as well as omega-3′s and GLA. Hemp is a perfect food for growing children and adults looking to increase protein intake.
5. Spirulina and AFA Blue-Green Algae — Spirulina is the world’s highest source of complete protein (65%). Spirulina provides a vast array of minerals, trace elements, phytonutrients, and enzymes. AFA Blue-green algae is a wild-grown superfood that is made up of 15% blue pigmented phycocyanin which, according to Christian Drapeau in his book Primordial Food, increases our internal production of stem cells. Both Sprirulina and Blue-green Algae are vital superfoods.
6. Bee Products (honey, pollen, and propolis) — Bee pollen is the most complete food found in nature containing nearly all B vitamins especially vitamin B-9 (folate) and all 21 essential amino acids, making it a complete protein. Honey, in its organic/wild, raw, unfiltered states is rich in minerals, antioxidants, probiotics, and enzymes, and is one of the highest vibration foods on the planet. If your metabolism can handle sweeteners, honey is the best. Russian research indicates that honey is a longevity superfood.
7. Camu Berry — Highest Vitamin C source on planet. Great for rebuilding tissue, purifying blood, and enhancing immunity, and energy. Camu berry is one of the best anti-depressants, immune building, and eye-nourishing superfoods in the world.
8. Sea Vegetables (kelp, dulse, nori, hijiki, bladderwrack, chlorella, etc) — Rich in life-giving nutrients drawn in from the ocean and sun, sea vegetables help remove heavy metals, detoxify the body of radioactive iodine, provide numerous trace minerals, regulate immunity, and decrease the risk of cancer. Seaweeds benefit the entire body, and are especially excellent for the thyroid, immune system, adrenals, and hormone function.
9. Medicinal Mushrooms (Reishi, chaga, cordyceps, maitake, shiitake, lion’s mane, etc.) — High in polysaccharides and super immune enhancing components, medicinal mushrooms are one of the most intelligent adaptogenic herb/superfoods on the planet! They have also been proven effective in healing cancer and a variety of other ailments.
10. Additional Powerful Superfoods and Supplements — MSM, Digestive and Metabolic Enzymes, Mangosteen powder, Marine Phytoplankton, Activated Liquid Zeolite, Ormus, MegaHydrate, Crystal Energy, Krill Oil (not vegan, lowest on the food-chain, a source of long-chain omega 3 fatty acids).

Are You Acidic?

Are You Acidic?

One of the things I am noticing in my schooling and in working with my nutrition clients is that most people are not within a healthy pH balance. The goal of consuming acid and alkaline foods is to stabilize the body’s pH level. Everything you eat is classified as acidic, alkaline, or neutral. This classification is not based on the food itself but rather on the effect foods have on your body after digestion. Your body pH can be measured using testing strips obtained either from online or specialty health stores such as Whole Foods.  The key here is becoming aware that alkaline foods are very important in neutralizing acid in your body.

Alkaline foods

Alkaline foods are easy to incorporate into your diet. Some of the most alkaline foods include spinach, blueberries, kale, broccoli,  lemons, papayas, mangoes, grapefruit, asparagus, , limes, garlic,  olive oil, , zucchini, cayenne pepper, melons, kiwi, grapes, beets,  sweet potatoes flax seed oil, almonds, green tea,  kelp, peach, pears, cantaloupe, raisins,  organic milk, soy products, and almonds. Bananas are often listed as alkaline, but become quite acidic upon digestion.  An athlete’s healthy goal is to make sure every meal consists of about 80 percent alkaline foods, and 20 percent acidic foods. On average a person should maintain a diet that keeps your pH a little alkaline, between 7.35 and 7.45, on a 0 to 14 scale. Anything above 7.45 is alkaline and anything below 7.35 is acidic.

Acidic foods

Most all animal proteins and processed foods are highly acidic. (with the exception of chicken)  Other common acidic foods that you may be eating include blackberries, corn, lentils, olives, winter squash, cranberries, plums, wheat bread, white flower, oatmeal, spaghetti, wheat germ, almond and soy milk, black beans, butter, cheese, ice cream, peanut butter, walnuts, beef, pork, turkey, salmon, scallops, cod, shellfish,  sugar, and alcohol (especially wine, although wine does have good attributes as well!), coffee, mustard, and ketchup.

Why is a high acidic diet bad?

HELL YEAH! Eating high alkaline foods optimizes the absorption of various minerals.  A pH toward the acidic range has negative health consequences because the body is fighting to  balance the body’s pH toward the alkaline. A highly acidic diet weakens bodily systems. It does so by using minerals, such as potassium, magnesium, and calcium, from bone and tissue. Muscle breakdown can occur and injuries can take longer to heal. Over time, a high acidic diet can be a factor leading to muscle deterioration, calcium and magnesium deficiencies, osteoporosis, kidney stones and arthritis.  A proper balance can be achieved through a healthy diet.

How do I know my pH level?

Specialized testing strips can be found online or at specialty stores such as Whole Foods.

Conclusion

Remember (among many other things), the key to a healthy diet is to balance acid-forming and alkaline forming foods. Elimination of all acid – forming foods is not necessary and can be harmful. The main objective is to eat more fruits and vegetables! The MOST alkaline foods include spinach, cucumbers, broccoli, and kale. Buy these every time you are at the store and remember each meal should consist of 80% alkaline foods and 20% acidic foods. Your mind and body will thank you

Now get out the door and train!

Ironman Arizona!

First, I have to start this post by thanking my twin sis and coach Kim Loeffler (or she will kill me!) for all her support and encouragement. All I had to do was show up to the swim start on time! She did everything for me! Thanks Sis! All in all I was extremely happy with my race. An achilles injury forced me to do a bike focus. Kim had me bike more than ever. Work on your weaknesses she kept saying. My goal was sub 65minutes for the swim, sub5:20 for the bike, and a sub 3:25 run.

The swim was tough for me and a not so great start to the day. The water was so cold, and I lost my breath. I couldn’t get any air in and lost the pack immediately. I just couldn’t breathe. I pushed hard but swam mostly alone. It was a tough swim and I was so happy to be done! (when are you not!) I had 2 options for the bike. 1. knowing that I lacked run fitness due to injury, I could go as hard as I possibly could and save nothing for the run. 2. knowing that I lacked run fitness, I could bike a little easier and save a bit for the run. Coach told me to go with 1 and bike as hard as I could. (Go figure!) I figured either way the run aint gonna be pretty! I biked hard and was so happy with my 5:06  All those trainer workouts paid off. Lots of Days Of Our Lives episodes. Yes, I watch a soap opera! What can I say it makes the time go by! Kim watches it too, although she would never blog about it! So, I got to the run and yes I was right in my prediction. I had nothing left. It was painful and I found myself in the hurt locker at mile 10! Yikes! It was so painful but I hung tough and for that I am proud. It’s amazing how much pain you can feel at mile 11 and know that you still have 15.2 more miles to go! Kim was everywhere on the course. She doesn’t cheer. She YELLS at me! Like MEAN yelling! But I love it. I swear she would pop out from behind port potties, trees, everywhere! Thanks coach. I had my own personal stalker w/ me all day.  I ran a 3:29. Slow for me, but I’ll take it.

I finished in a personal best of 9:49  I was so happy. 2 ironmans in one year and I am still married. lol  Training is never without struggles. I, like most people training for an Ironman think I can’t do this, maybe it’s too much. I have times of self doubt and frustrations, but you bounce back and answer , ” YES I can do this. I got this.” I am not the typical pro triathlete. I juggle work, family, school, and training. As I always say the age groupers and their families are the true heroes.  It’s such a tough sport and the training is so long and time consuming, but when you cross that finish line, everything is worth it and the feeling you have drives you to do it again. I remember each and every Ironman finish. I remember the feeling, the emotions, the joy, and the self fulfillment. I just always need that feeling and am so blessed that I can participate in this amazing sport and motivate others to do the same. It keeps me alive!

Here are some pics from our amazing weekend!

Pre race pic  . I was so nervous!

Kimmy racking my bike! Carrying all my bags haha I really worked that one!See ya in the morning Cervelo!

1. Just entering the Pain Cave. Oh that hurt! Only 13 miles to go! lol!! 
2. Celebratory Brewski w coach!Not so happy sherpa! This was when she was DONE w me! She dropped me off in my driveway and yelled to Alain, “TAG YOU’RE IT!” they she peeled out! Haven’t talked with her since ! ha. She’s not returning my calls!