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!

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!

As usual it’s been a while since I blogged! I have been busy this summer. A few weeks ago I got married to the most amazing man in the world. Sorry girls, but he really is

We had a wonderful day !

Training wise, I am hoping for Ironman Arizona! I have been biking and swimming my butt off but a sore achilles has been limiting my running. I’ll likely decide in 2 weeks whether or not to give it a go, or wait til 2012. I am having a blast training w/ Kim.

Coaching has been very successful! All my athletes are kicking ass and I want to congratulate everyone! They all continue to inspire me everyday. Thanks team! Check back for pics and video from the big island!

Went out hard for the swim, but lost the pack, found myself in another pack of 3 or 4 people, but the pace was too slow and I thought I was on for a 60-63 minute swim but saw a 66 at the finish. Brushed it off, and looked forward to a beautiful bike course. Hilly and Hot was the theme for the day. I held back a lot on the bike thinking I would unleash for the run. I had a nutrition plan and I followed it and also added some extra cals since it was so hot. I started having stomach pain during the second half of the bike. In the run it got so bad, I tried to continue with my nutrition plan, but the pain was so severe in my rib cage area that I had to switch to just plain water. And yes…. then came some walking. I never thought I would do that! I couldn’t even stand up straight or breathe the pain was so bad. The sis told me to switch to coke and I did and it did help. But by that time I was at mile 20. My last 10k was my fastest. I am proud of myself for not quitting. Many athletes even pros were dropping out left and right. I told my fiance Alain that I would see him at the finish , that I wasn’t going to quit, and that it was just going to take me a while!

Kim was all over the course yelling , I mean encouraging me. I think the quote of the day was “Momma didn’t raise no quitter!” Or was it Lisa Bentley’s comment “Tell her she can breathe tomorrow!”  Man, no sympathy….. haha

I couldn’t have finished this race without my support crew. Mom, Kim, Alain, and Emma, all my friends. I am so fortunate to have such amazing people in my life who support me and love me so much. Thanks to coach Kim for all your help this training cycle. You are an inspiration!  Sorry if I complain a lot!  Thanks to my fiance Alain for putting up with my hectic schedule and all this crazy training. It’s been 2 Ironmans since we met and he still wants to marry me. I’m a lucky girl! Thanks also to the gang at On Track and K Swiss! Love you guys!

Here’s an email I received from Kim, also my coach after my day-

I am so proud of you for gutting it out and crossing the finishline.  On a day like last Saturday that says about your character.  People-sponsors, friends,other athletes admire, not just the winners, but the fighters, those who can step into the ring and get smashed to a pulp and stand up again and fight one more round over and over again.  Those who say I got more in me,those who refuse to cry uncle, those who let their  faith and will and heart do the work when their body no longer can.  You’re a fighter and a true champion.  Its days when our bodies fail us that make us stronger.

A true champion is someone who wants to make a difference, who never gives up, and who gives everything she has no matter what the circumstances are. A true champion works hard and never loses sight of her dreams.

“Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever. That surrender, even the smallest act of giving up, stays with me. So when I feel like quitting, I ask myself, which would I rather live with?”

— Lance Armstrong (It’s Not About the Bike: My Journey Back to Life)

Being a champion is more than crossing the finishline in first place, it is about being tough on days when you want to quit, never quit, be tough and gut it out.

Anyone can do good when the going is good but a true champion does good when the going gets rough.

My goal was top 5 and I was 6th, I’ll take it and move on to the next opportunity to challenge myself once again! Maybe VCM for fun and Ironman Lake Placid!

Plug for Angie. My great friend. Qualified for Kona AGAIN!!!!!

Thanks everyone!

Day before the race w/ my family

Pre RAce swim w the coach

ready!

E Dog after her Ironman fun run! I'm a horrible influence!

Hiking, The day after Ironman!