Countdown to runDisney Walt Disney World Marathon Weekend 2018: Healthy Recipes from Cigna

Countdown to runDisney Walt Disney World Marathon Weekend 2018: Healthy Recipes from Cigna

One of the reasons the ladies from Run All The Races run all the races is that we like to eat – like REALLY like to eat.  And you can bet that we will be indulging a bit following our 5th Dopey Challenge [5K, 10K, half marathon and full marathon races over one long weekend] – but it’s important to make better choices day-to-day [and especially the days leading up to a big race weekend].

Together with our friends from Cigna, we offer these tips and a bunch of yummy recipes you can try to get yourself race (and life) ready.

Just like a car cannot go the full distance with only half a tank of gas, the same concept is also true for our bodies. Here are some ways to help you properly fuel your body:

  • Don’t Skip Meals: When feeling starved, you are more likely to over eat at the next meal and choose fast foods and snacks. Head off temptation and eat regularly.
  • Eat Balanced Meals: Eat for nutrients and health, not necessarily for taste. Meals should include a balance of protein, carbs, and healthy fats.
  • Drink Plenty of Water: We have all heard this but sometimes don’t do it. A good rule of thumb is to drink 16 ounces of water two hours before your workout. For workouts over one hour, try to drink 4-6 ounces every 15 minutes. Once you’re done, continue hydrating to quench your thirst.

Check out some great quick and healthy meal ideas (and get the recipes) from Cigna below:

Recipe2

 

Check out the video above and get the recipe for Eggs-traordinary California Avocado Breakfast Muffins here.

Help your mind and body get started in the morning with this delicious, healthy recipe. Avocados are rich in potassium, which can help reduce blood pressure.

 

Why this recipe is great for athletes: 

This is a quick make ahead high quality protein breakfast!

Because it is made ahead of time it’s a quick grab, heat and go morning pick me up!

Eggs are great protein source to fuel workouts and the vegetables add fiber and potassium.

Avocadoes are a great source of heart healthy fat to keep hunger at bay. They also are a great source of vitamin B6. B vitamins help the body convert food to energy which is particularly important for athletes as they train; their bodies need to access that energy easily.

Recipe4Recipe3Recipe1

 

 

 

 

Eating healthy is easier than you think. Check out Cigna for quick, healthy options for you and your family, such as:

  • Blueberry bananas overnight oats
  • Crockpot butternut squash, kale, and bean soup
  • Crockpot sweet potato chipotle chili
  • Lemony pesto pasta with edamame and almonds
  • Peanut butter overnight oats
  • Pumpkin cranberry granola bites
  • Quinoa black bean crockpot stuffed peppers
  • Roasted chicken legs with potatoes and kale
  • Super seedy granola bars
  • Three-bean vegetarian chili

Check out the video below and get the recipe for Double Spinach Pasta Casserole with Pesto and Asiago Cheese here.

Pasta casseroles are perfect for any occasion. Try this delicious spinach pasta casserole. It’s good to share with family and friends. In addition, a half-cup of spinach greatly exceeds your daily dose of vitamin K, which helps build strong bones.

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The information provided is for educational purposes only. It is not intended as medical advice. You should always consult with your doctor and consider all relevant factors when making decisions related to your health care.

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Thanks for following along –

The Ladies of Run All The Races
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Cigna_logo4What’s your favorite heathy (and delicious) meal?  Share it with us!

Use #CignaRunTogether and #WDWMarathon to join the conversation on social media.

Be sure to follow us on Twitter @RunAllTheRaces, Instagram @RunAllTheRaces, and like us on Facebook/runalltheraces.

Any questions, please reach out to us at runalltheraces@yahoo.com.  We’re happy to help!

Have you checked out our Podcast?  Give us a listen and let us know what you think: https://itunes.apple.com/us/podcast/run-all-the-races/id1078046216?mt=2

Perfectly Goofy Gail, Delightful Dopey Kimberly, PhotoBomb Becca & California Kiley

COUNTDOWN TO NEXT runDisney RACE WEEKEND: Walt Disney World Marathon Weekend

Day(s)

:

Hour(s)

:

Minute(s)

:

Second(s)

Meet Perfectly Goofy Gail
Perfectly Goofy Gail's 100th runDisney medal!

Perfectly Goofy Gail's 100th runDisney medal!

Perfectly Goofy Gail began getting active in 2005 with the goal of getting out of the house and loosing some weight... more

Meet Delightfully Dopey Kimberly
Thank you @runDisney for 7 years, 74 races, 102 medals and 708.2 magical miles!

Thank you @runDisney for 7 years, 74 races, 102 medals and 708.2 magical miles!

Delightfully Dopey Kimberly began running in 2008 with the single goal of crossing “running a marathon” off her bucket list... more

Meet PhotoBomb Becca
We don't call her PhotoBomb Becca for nothing...

We don't call her PhotoBomb Becca for nothing...

PhotoBomb Becca...more

Meet California Kiley
Disneyland Diamond Anniversary Minnie

Disneyland Diamond Anniversary Minnie

California Kiley as you can probably guess hails from sunny Southern California... more

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Countdown to runDisney Walt Disney World Marathon Weekend 2018: Diet Guidelines to Prepare to Race with Cigna

Countdown to runDisney Walt Disney World Marathon Weekend 2018: Diet Guidelines to Prepare to Race with Cigna

Fuel your body with a healthy diet.

NutritionGIF2

The ladies of Run All The Races and Cigna applaud your efforts to reach your full athletic potential and, because we know that running a half or full marathon demands a lot of energy, we wanted to offer a few nutritional tips to get you started on the right foot and help you stay energized during those long training runs.

  • Get a head start with a healthy breakfast. If you exercise in the morning, make sure to get up early enough to eat breakfast. Most of the energy you acquired from the previous night’s dinner will be used up by morning and your blood sugar may be low. If you plan to exercise within an hour after breakfast, eat a lighter meal or drink something to raise your blood sugar. Emphasize carbohydrates for maximum energy.
  • Check your portions. Be careful not to overdo it when it comes to how much you eat before exercising. Eating too much can leave you feeling sluggish, or worse, upset your stomach. Eating too little may not give you the energy you need to feel strong throughout your workout.
  • Pack a snack. For snacks before and during training, do what works best for you. Snacks eaten right before running may not provide you with substantial added energy, but they can help keep your blood sugar up and prevent distracting hunger pains. A healthy snack is especially important if you plan a workout several hours after a meal.
  • Refuel after you exercise. To help your muscles recover, eat a meal that contains both protein and carbohydrates within two hours of your exercise session. If you’re not hungry after your workout, drink juice or a sports drink to provide replenishing carbohydrates.
  • Drink up. You need adequate fluids before, during and after exercise to help prevent dehydration. Water is generally the best way to replace lost fluids. However, if you’re exercising for more than 60 minutes, consider having a sports drink to help maintain your body’s electrolyte balance.
  • Train your stomach. Training your stomach is just as important as training your muscles. You wouldn’t try out new sneakers during a race, and likewise, you should never try a new nutrition routine during a race. Treat your long runs like the race, and practice consuming different types of foods during your training so that you don’t have any surprises on race day.

The bottom line is to eat right to finish strong!

Finding the time to cook a healthy meal can be a challenge. Allison, a #CignaHealthCoach, shares techniques that she uses to ensure that there is always something nutritious in the refrigerator.

  • Make a grocery list before going to the store
  • Make sure you have healthy foods (that you actually like) available at your house [See Tip #1 above…]
  • Make dinner – a crockpot can be can be set overnight so you’ll have lunch and/or dinner ready in the morning when you get up
  • You can soak oats overnight in the fridge with your favorite fruits so you have breakfast ready and waiting in your fridge when you get up
  • Make double or triple the any recipe you make – you’ll have leftovers you can eat later in the week or freeze
  • Soup and stews (which can be made overnight in a crockpot) are great freezable options that can be ready in a jiffy when you need them

Knowing how to fuel your body the days leading up to a race, as well as during and post-race, is important if you want to finish feeling great. Philip, a #CignaHealthCoach, shares tips on foods that can help you fuel your workout and make proper nutrition part of your training routine.

  • In the week leading up to your race: Focus on complex carbohydrates; this ensures your body has glucose available for your training runs
    • Examples of complex carbohydrates: Whole wheats, lentils, yams
  • Night before your race: Focus on simple carbohydrates; this ensures your body has spike in glucose to support your race day effort
    • Examples of simple carbohydrates: White rices, cereals. breads
  • During your race:
    • 30 minutes or less: Good old water is generally all you will need
    • 60+ minutes: You will need to replenish your body’s glucose
      • Examples of on-the-run options: Gummie Bears [YES – that’s correct – gummie bears, #CignaHealthCoach Philip is my new favorite person!]

Follow these diet guidelines along with the other tips and training information available on Cigna.com.

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The information provided is for educational purposes only. It is not intended as medical advice. Always consult your doctor for appropriate health advice and guidance, including prior to starting a new diet or exercise program.

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Thanks for following along –

The Ladies of Run All The Races
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Cigna_logo4Use #CignaRunTogether and #WDWMarathon to join the conversation on social media.

Be sure to follow us on Twitter @RunAllTheRaces, Instagram @RunAllTheRaces, and like us on Facebook/runalltheraces.

Any questions, please reach out to us at runalltheraces@yahoo.com.  We’re happy to help!

Have you checked out our Podcast?  Give us a listen and let us know what you think: https://itunes.apple.com/us/podcast/run-all-the-races/id1078046216?mt=2

Perfectly Goofy Gail, Delightful Dopey Kimberly, PhotoBomb Becca & California Kiley

COUNTDOWN TO NEXT runDisney RACE WEEKEND: Walt Disney World Marathon Weekend

Day(s)

:

Hour(s)

:

Minute(s)

:

Second(s)

Meet Perfectly Goofy Gail
Perfectly Goofy Gail's 100th runDisney medal!

Perfectly Goofy Gail's 100th runDisney medal!

Perfectly Goofy Gail began getting active in 2005 with the goal of getting out of the house and loosing some weight... more

Meet Delightfully Dopey Kimberly
Thank you @runDisney for 7 years, 74 races, 102 medals and 708.2 magical miles!

Thank you @runDisney for 7 years, 74 races, 102 medals and 708.2 magical miles!

Delightfully Dopey Kimberly began running in 2008 with the single goal of crossing “running a marathon” off her bucket list... more

Meet PhotoBomb Becca
We don't call her PhotoBomb Becca for nothing...

We don't call her PhotoBomb Becca for nothing...

PhotoBomb Becca...more

Meet California Kiley
Disneyland Diamond Anniversary Minnie

Disneyland Diamond Anniversary Minnie

California Kiley as you can probably guess hails from sunny Southern California... more

SPONSORED BY

SPONSORED BY

ARCHIVES

Countdown to runDisney Walt Disney World Marathon Weekend 2018: Cigna’s Tips for Preparing for Your First Race

Countdown to runDisney Walt Disney World Marathon Weekend 2018: Cigna’s Tips for Preparing for Your First Race

Need to start a running program, interested in figuring out how to prepare for your first race, or want tips on getting to the finish line?   Cigna and the ladies from Run All The Races have you covered from start to finish!

Check out the video above for tips from Katie, a #CignaHealthCoach, on how to start a running program. She recommends finding your motivation, making it fun and starting off your training with run, walk intervals to build endurance [and the ladies at Run All The Races are BIG fans of the run/walk/run method – AND it’s creator: Olympian Jeff Galloway].

Preparing for Your First Race

Think you’re ready to race? Whether you’ve been running for several months or just starting out, deciding to run your first race can be exciting, but also a little scary. Here are some simple guidelines to help you put your best running foot forward – and cross that first finish line.

Training Tips

  • Choosing the right race
    • If you’ve only been training a few months, you might want to begin with a shorter race. A common distance is the 5k, or just over three miles. The distance is challenging, but short enough for you to easily complete   after a couple of months of training. If you’re a more experienced runner, you might be able to consider a 10k, half-marathon or even a full marathon for your debut.
  • Accessorize
    • Race training essentials include a supportive pair of fitted running shoes, technical-wicking socks and a sport watch. It’s best to get professionally fitted for shoes at your local running store. Try on several pairs and have the staff watch you walk and run to make sure you find one that works with your foot type. If you have orthotics, test them out in various shoes.
  • Train comfortably
    • There is no one running program that works for everyone, but there are a few tips that work well for most people.
      • Alternate your run days with rest or cross-training activities (cycling, swimming, yoga, etc.) to allow your body to adapt and recover run to run.
      • If your body aches, take an extra day off and adjust your training to allow full recovery.
      • Your workouts are fueled by the food you eat every day. Keep a log of what you consume daily and it will give you a better perspective on what goes into your system.
  • Don’t forget about the sun
    • Use sunscreen while running outside and consider wearing:
      • A hat, preferably with a four-inch brim that covers your neck, ears, eyes and scalp
      • Sunglasses with UV protection
      • Clothing treated for sun protection
  • Get ready
    • This is the time to get all of your running gear ready and make sure that you are properly fueled for the task that lies ahead. In addition:
      • Eat food that you know will agree with your stomach. And don’t worry about carb-loading unless you will be racing at a high intensity for 90 minutes or more. The amount and what you eat is totally up to you, but it is probably better to eat light. You also should try to drink about seven ounces of water every hour you are awake leading up to your race to avoid dehydration.
      • Lay out the clothes and shoes you plan to wear the night before the race. It would also be a good idea to pack a race day bag. Include an extra change of clothes, towel, water bottle, light snack, registration money (just in case your entry didn’t get there) and clothing for unpredictable weather.
  • Get set
    • Don’t sleep in. Your body will function much better at the starting line if you have been up and moving for two to three hours. As soon as you get up, eat a light breakfast and drink plenty of fluids.
    • Make sure you warm up with at least 10 minutes of jogging and stretching. This will get you ready for the race and relieve some of your pre-race anxiety.
  • Go
    • Position yourself in the middle or back of the starting line; the front is usually reserved for the most experienced runners. Remember, your goal is to finish the race. Keep the pace easy the first few minutes. Then, once you are into the race, settle in at a pace that feels comfortable to you and enjoy the scenery.
  • And have fun
    • This is perhaps the best tip of all. The more fun it is, the more you will want to do it again.
      • TRUST the ladies of Run All The Races – the MORE fun, the BETTER!

Preparing for a race and getting to the finish line requires both physical and mental focus. Philip, a #CignaHealthCoach, shares tips on getting past the race course “wall”. Watch the video below to learn why it’s important to have a mantra and create mental images to help you meet your race goals.

RunningRoadBlockInfographic

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The information provided is for educational purposes only. It is not intended as medical advice. You should always consult with your doctor and consider all relevant factors when making decisions related to your health care.

********************************************************************

Thanks for following along –

The Ladies of Run All The Races
********************************************************************

Cigna_logo4Use #CignaRunTogether and #WDWMarathon to join the conversation on social media.

Be sure to follow us on Twitter @RunAllTheRaces, Instagram @RunAllTheRaces, and like us on Facebook/runalltheraces.

Any questions, please reach out to us at runalltheraces@yahoo.com.  We’re happy to help!

Have you checked out our Podcast?  Give us a listen and let us know what you think: https://itunes.apple.com/us/podcast/run-all-the-races/id1078046216?mt=2

Perfectly Goofy Gail, Delightful Dopey Kimberly, PhotoBomb Becca & California Kiley

COUNTDOWN TO NEXT runDisney RACE WEEKEND: Walt Disney World Marathon Weekend

Day(s)

:

Hour(s)

:

Minute(s)

:

Second(s)

Meet Perfectly Goofy Gail
Perfectly Goofy Gail's 100th runDisney medal!

Perfectly Goofy Gail's 100th runDisney medal!

Perfectly Goofy Gail began getting active in 2005 with the goal of getting out of the house and loosing some weight... more

Meet Delightfully Dopey Kimberly
Thank you @runDisney for 7 years, 74 races, 102 medals and 708.2 magical miles!

Thank you @runDisney for 7 years, 74 races, 102 medals and 708.2 magical miles!

Delightfully Dopey Kimberly began running in 2008 with the single goal of crossing “running a marathon” off her bucket list... more

Meet PhotoBomb Becca
We don't call her PhotoBomb Becca for nothing...

We don't call her PhotoBomb Becca for nothing...

PhotoBomb Becca...more

Meet California Kiley
Disneyland Diamond Anniversary Minnie

Disneyland Diamond Anniversary Minnie

California Kiley as you can probably guess hails from sunny Southern California... more

SPONSORED BY

SPONSORED BY

ARCHIVES

Episode 31: Disneyland Half Marathon Weekend: Interview with David Chocarro

Episode 31: Disneyland Half Marathon Weekend: Interview with David Chocarro

We were REALLY excited when Cigna reached out to us in connection with the 2017 runDisney Disneyland Half Marathon Weekend and asked if we would like to interview David Chocarro – former baseball player and Argentine model and actor – and, as you can probably tell with a resume like that – total cutie!

California Kiley got to talk baseball, Perfectly Goofy Gail geeked out about her love of telenovelas, and Delightfully Dopey Kimberly tried her best to keep the interview from flying of the rails…

Oh, and our friend Jindy from Flowers Croon got to run the Disneyland 5K with David (#Jealous) – check out her great Video Recap.

Thanks for following along –

The Ladies of Run All The Races
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Make sure you check out David’s favorite role by watching the Behind the Scenes clip from La Casa de al Lado above!

Be sure to follow us on Twitter @RunAllTheRaces, Instagram @RunAllTheRaces, and like us on Facebook/runalltheraces.

Any questions, please reach out to us at runalltheraces@yahoo.com.  We’re happy to help!

Have you checked out our Podcast?  Give us a listen and let us know what you think: https://itunes.apple.com/us/podcast/run-all-the-races/id1078046216?mt=2

Perfectly Goofy Gail, Delightful Dopey Kimberly, PhotoBomb Becca & California Kiley

COUNTDOWN TO NEXT runDisney RACE WEEKEND: Walt Disney World Marathon Weekend

Day(s)

:

Hour(s)

:

Minute(s)

:

Second(s)

Meet Perfectly Goofy Gail
Perfectly Goofy Gail's 100th runDisney medal!

Perfectly Goofy Gail's 100th runDisney medal!

Perfectly Goofy Gail began getting active in 2005 with the goal of getting out of the house and loosing some weight... more

Meet Delightfully Dopey Kimberly
Thank you @runDisney for 7 years, 74 races, 102 medals and 708.2 magical miles!

Thank you @runDisney for 7 years, 74 races, 102 medals and 708.2 magical miles!

Delightfully Dopey Kimberly began running in 2008 with the single goal of crossing “running a marathon” off her bucket list... more

Meet PhotoBomb Becca
We don't call her PhotoBomb Becca for nothing...

We don't call her PhotoBomb Becca for nothing...

PhotoBomb Becca...more

Meet California Kiley
Disneyland Diamond Anniversary Minnie

Disneyland Diamond Anniversary Minnie

California Kiley as you can probably guess hails from sunny Southern California... more

SPONSORED BY

SPONSORED BY

ARCHIVES

Episode 29: Katie with DG Sports Group (Our Costume Helper Hero)

Episode 29: Katie with DG Sports Group (Our Costume Helper Hero)

On this episode, we’re “super” excited to welcome Katie of DG Sports Group & Chase This Skirt to the podcast.

She’s been our collaborator and co-conspirator on several of our favorite runDisney costumes including the Disney Princess Cheerleaders, the Dark Side Dames, and our Try the Grey Stuff, It’s Delicious dresses.

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Join Perfectly Goofy Gail, Delightfully Dopey Kimbery, and California Kiley as the ladies chat with Katie on their past costume collaborations and how we work together to turn ideas into costuming gold!

Thanks for following along –

The Ladies of Run All The Races
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Who helps you realize your running costume vision?

2015 Princess Half Marathon Weekend: Glass Slipper ChallengeBe sure to follow us on Twitter @RunAllTheRaces, Instagram @RunAllTheRaces, and like us on Facebook/runalltheraces.

Any questions, please reach out to us at runalltheraces@yahoo.com.  We’re happy to help!

Have you checked out our Podcast?  Give us a listen and let us know what you think: https://itunes.apple.com/us/podcast/run-all-the-races/id1078046216?mt=2

Perfectly Goofy Gail, Delightful Dopey Kimberly, PhotoBomb Becca & California Kiley

COUNTDOWN TO NEXT runDisney RACE WEEKEND: Walt Disney World Marathon Weekend

Day(s)

:

Hour(s)

:

Minute(s)

:

Second(s)

Meet Perfectly Goofy Gail
Perfectly Goofy Gail's 100th runDisney medal!

Perfectly Goofy Gail's 100th runDisney medal!

Perfectly Goofy Gail began getting active in 2005 with the goal of getting out of the house and loosing some weight... more

Meet Delightfully Dopey Kimberly
Thank you @runDisney for 7 years, 74 races, 102 medals and 708.2 magical miles!

Thank you @runDisney for 7 years, 74 races, 102 medals and 708.2 magical miles!

Delightfully Dopey Kimberly began running in 2008 with the single goal of crossing “running a marathon” off her bucket list... more

Meet PhotoBomb Becca
We don't call her PhotoBomb Becca for nothing...

We don't call her PhotoBomb Becca for nothing...

PhotoBomb Becca...more

Meet California Kiley
Disneyland Diamond Anniversary Minnie

Disneyland Diamond Anniversary Minnie

California Kiley as you can probably guess hails from sunny Southern California... more

SPONSORED BY

SPONSORED BY

ARCHIVES

Episode 27: Boston Marathon Expo [#TakeMeBackTuesday]

Episode 27: Boston Marathon Expo [#TakeMeBackTuesday]

As marathon training season starts for December/January races, we’re looking back at the 2017 Boston Marathon Weekend.  On this episode, we dish about the expo.

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The Easter holiday was on Sunday, so the expo was a BIT crowded on Saturday…

Have you run the Boston Marathon?  Have you run another World Major Marathon?

Be sure to follow us on Twitter @RunAllTheRaces, Instagram @RunAllTheRaces, and like us on Facebook/runalltheraces.

Any questions, please reach out to us at runalltheraces@yahoo.com.  We love hearing from our readers!

Like what you hear?  Please remember to subscribe, rate and review our podcast on iTunes to improve our rankings in the search results.  Have a question – send them to runalltheraces@yahoo.com.

Perfectly Goofy Gail, Delightful Dopey Kimberly, PhotoBomb Becca & California Kiley