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Saturday, January 31, 2015

Super Food Saturday- Orange Creme Smoothie

This was my smoothie choice today pre run. I have a 6 mile run on my schedule and then a day and evening of down hill skiing.  Hope you enjoy it as much as I did this morning!

1 cup vanilla almond milk
½ cup ricotta cheese
½ cup freshly squeezed orange juice
1 teaspoon freshly grated orange peel
1 frozen banana cut into pieces
1 teaspoon ground cinnamon

Place all items in blender and mix until smooth.

Super Foods: cinnamon, cinnamon is thought to regulate blood sugar and helps to speed fat burning. 


The ricotta also provides whey protein which is great for recovery for athletes. The banana provides potassium and carbohydrates to replace energy spent during workouts.

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


Chris Wodke
Founder & Manager Team CMT
www.run4cmt.com

Chris is a triathlete and long distance runner. She is a three time participant of the Boston Marathon.  In 2012 she finished 2nd at Boston in the Mobility Impaired Division. She was on the course in 2013 when the bombs exploded.

She has appeared three times at the Para triathlon National Triathlon Sprint Championship. She was the 2012 and 2014 National Champion Para triathlon Open Division Champion.

In 2014 she was the PC Open Champion at the Duathlon National Championship. She has qualified to represent Team USA at the Aquathon ITU World Championship in Chicago in 2015.  

 In 2014 she represented  the U.S. as a para triathlete at the Pan-American Triathlon Championship in Dallas, Texas.

She travels around the country raising awareness of CMT.

She is the author of the book, “Running for My Life” that details her experience as a CMT affected athlete.

You may visit her author page at:
http://www.amazon.com/Christine-Wodke/e/B00IJ02HX6


Team CMT is a group of athletes and supporters working to raise awareness and to find a cure for CMT. We have 159 members in 32 states. We also have members in Australia, Scotland, Canada, Vietnam, Turkey, Finland and Iran. If you wish to join us visit our web site; www.run4cmt.com or www.hnf-cure.org


CMT or Charcot-Marie-Tooth is the most commonly inherited peripheral neuropathy. It affects over 155,000 Americans (as many as MS).  It is a disease of the nerves that control the muscles. It is slowly progressive, causing loss of normal function and or sensation in the lower legs/feet and arms/hands.

Symptoms include; muscle wasting in the lower legs and feet leading to foot drop, poor balance and gait problems Atrophy in the hands causes difficulty with manual dexterity.

Structural foot deformities such as high arches and hammer toes are common.

Poor tolerance for cool or cold temperatures and many people have chronically cold hands and feet.

Additional symptoms may include fatigue, sleep apnea, breathing difficulties and hearing loss.

Additional Link
Follow CMT affected Paratriathlete Timmy Dixon
http://cmtamputee.wordpress.com/

Keywords: Running, Running and CMT, triathlon, triathlon and CMT, athlete and CMT, cycling and CMT, para triathlon, challenged athlete, Team CMT, Running for My Life-Winning for CMT. Hereditary Neuropathy, Charcot-Marie-Tooth.
CMT and running, CMT and triathlon, CMT and athlete, Charcot-Marie-Tooth and running, Charcot-Marie-Tooth and triathlon, Team USA and Team CMT, Running for my life-Winning for CMT, CMT athlete, athlete and CMT, triathlete and CMT, Boston Marathon Bombing

Friday, January 30, 2015

Fair Friday- Pumpkin Salt Scrub

Pumpkin Scrub*



½ cup pumpkin puree
1 cup sea salt
1 tablespoon almond oil
1 teaspoon honey

Mix all the ingredients together. If you want the mixture to be more oily, add more almond oil.


This scrub is great for all skin types. Pumpkin has vitamins that aid in healing the skin, stopping free radical damage, and alleviating skin dryness. Its enzymes and anti-oxidants nourish the skin while removing dead skin cells.

This has a great scent and it will leave your skin feeling really soft.  Using a salt scrub removes dead skin cells to improve the appearance of your skin.  Don't over do it, keep scrubs to a once or twice a week treatment.

**Reference- Homemade Body Butters 7 Body Scrubs for Beginners, By Karen Wells

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

Chris Wodke
Founder & Manager Team CMT
www.run4cmt.com

Chris is a triathlete and long distance runner. She is a three time participant of the Boston Marathon.  In 2012 she finished 2nd at Boston in the Mobility Impaired Division. She was on the course in 2013 when the bombs exploded.

She has appeared three times at the Paratriathlon National Triathlon Sprint Championship. She was the 2012 and 2014 National Champion Paratriathlon Open Division Champion.

In 2014 she was the PC Open Champion at the Duathlon National Championship. She has qualified to represent Team USA at the Aquathon ITU World Championship in Chicago in 2015.  

 In 2014 she represented  the U.S. as a paratriathlete at the Pan-American Triathlon Championship in Dallas, Texas.

She travels around the country raising awareness of CMT.

She is the author of the book, “Running for My Life” that details her experience as a CMT affected athlete.

You may visit her author page at:
http://www.amazon.com/Christine-Wodke/e/B00IJ02HX6


Team CMT is a group of athletes and supporters working to raise awareness and to find a cure for CMT. We have 159 members in 32 states. We also have members in Australia, Scotland, Canada, Vietnam, Turkey, Finland and Iran. If you wish to join us visit our web site; www.run4cmt.com or www.hnf-cure.org


CMT or Charcot-Marie-Tooth is the most commonly inherited peripheral neuropathy. It affects over 155,000 Americans (as many as MS).  It is a disease of the nerves that control the muscles. It is slowly progressive, causing loss of normal function and or sensation in the lower legs/feet and arms/hands.

Symptoms include; muscle wasting in the lower legs and feet leading to foot drop, poor balance and gait problems Atrophy in the hands causes difficulty with manual dexterity.

Structural foot deformities such as high arches and hammer toes are common.

Poor tolerance for cool or cold temperatures and many people have chronically cold hands and feet.

Additional symptoms may include fatigue, sleep apnea, breathing difficulties and hearing loss.

Additional Link
Follow CMT affected Paratriathlete Timmy Dixon
http://cmtamputee.wordpress.com/

Keywords: Running, Running and CMT, triathlon, triathlon and CMT, athlete and CMT, cycling and CMT, paratriathlon, challenged athlete, Team CMT, Running for My Life-Winning for CMT. Hereditary Neuropathy, Charcot-Marie-Tooth.
CMT and running, CMT and triathlon, CMT and athlete, Charcot-Marie-Tooth and running, Charcot-Marie-Tooth and triathlon, Team USA and Team CMT, Running for my life-Winning for CMT, CMT athlete, athlete and CMT, triathlete and CMT, Boston Marathon Bombing


Thursday, January 29, 2015

Born To Run- Book Review



The book jacket says " A Hidden Tribe, Supeathletes, and the Greatest Race the World has Never Seen"- Born to Run by Christopher McDougall starts with a question. The author wants the answer to one simple questions:  "Why does my foot hurt."

His quest to recover from injury led him to isolated Copper Canyon in Mexico. Here he  seeks the secret of the Tarahumara Indians. They've honed the ability to run hundreds of miles without injury and seemingly without rest. He tells the story of the Tarahumara who won the Leadville 100, wearing sandals and native dress.  They running is a natural part of their living. It is an extension of their life. They grow up running long distances.  They are "Born To Run."

In the process of doing a story on these Indians he takes readers from Harvard where he seeks help for his injury and across America where he details stories of ultra runners across North America.

The profiled runners assemble in Copper Canyon to pit their skills against the best of the Tarahumara.  The story will remind any runner about the joy of running is the essence of why we run. 

It is an entertaining story that will have you enjoyably turning page after page.  A real pleasure to read.

The author is a former war correspondent for the Associated Press. He is now a contributing editor for Men's Health magazine.   He has written for Esquire, The New York Times, Magazine, Outside, Men's Journal and New York  and is a three time National Magazine Award finalist.

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




Chris Wodke National Duathlon Championship 2013
Chris Wodke
Founder & Manager Team CMT
www.run4cmt.com

 Chris is a triathlete and long distance runner. She is a three time participant of the Boston Marathon.  In 2012 she finished 2nd at Boston in the Mobility Impaired Division. She was on the course in 2013 when the bombs exploded.

 She has appeared three times at the Paratriathlon National Triathlon Sprint Championship. She was the 2012 and 2014 National Champion Paratriathlon Open Division Champion.

In 2014 she was the PC Open Champion at the Duathlon National Championship. She has qualified to represent Team USA at the Aquathon ITU World Championship in Chicago in 2015.  

In 2014 she represented  the U.S. as a paratriathlete at the Pan-American Triathlon Championship in Dallas, Texas.

She travels around the country raising awareness of CMT.

She is the author of the book, “Running for My Life” that details her experience as a CMT affected athlete.


You may visit her author page at:
http://www.amazon.com/Christine-Wodke/e/B00IJ02HX6


Team CMT is a group of athletes and supporters working to raise awareness and to find a cure for CMT. We have 159 members in 30 states. We also have members in Australia, Scotland, Canada, Vietnam, Turkey, Finland and Iran. If you wish to join us visit our web site; www.run4cmt.com or www.hnf-cure.org

 CMT or Charcot-Marie-Tooth is the most commonly inherited peripheral neuropathy. It affects over 155,000 Americans (as many as MS).  It is a disease of the nerves that control the muscles. It is slowly progressive, causing loss of normal function and or sensation in the lower legs/feet and arms/hands.

Symptoms include; muscle wasting in the lower legs and feet leading to foot drop, poor balance and gait problems Atrophy in the hands causes difficulty with manual dexterity.

 Structural foot deformities such as high arches and hammer toes are common.

 Poor tolerance for cool or cold temperatures and many people have chronically cold hands and feet.

 Additional symptoms may include fatigue, sleep apnea, breathing difficulties and hearing loss.

 Additional Link

Follow CMT affected Paratriathlete Timmy Dixon
http://cmtamputee.wordpress.com/

 Keywords: Running, Running and CMT, triathlon, triathlon and CMT, athlete and CMT, cycling and CMT, paratriathlon, challenged athlete, Team CMT, Running for My Life-Winning for CMT. Hereditary Neuropathy, Charcot-Marie-Tooth.

CMT and running, CMT and triathlon, CMT and athlete, Charcot-Marie-Tooth and running, Charcot-Marie-Tooth and triathlon, Team USA and Team CMT, Running for my life-Winning for CMT, CMT athlete, athlete and CMT, triathlete and CMT, Boston Marathon Bombing

Tuesday, January 27, 2015

Transformation Tuesdays

Team CMT at Bike New York
14 Day Health Challenge

If you can’t fly, then run; if you can’t run then walk; if you can’t walk then crawl, but whatever you do keep moving forward.” – Dr. Martin Luther King

Over the last year I have been making many small steps to improve my health.  I started with a cleanse and supplement program from my own chiropractor.  I feel much better and have so much more energy.  I know as an athlete with CMT, I have to take extra good care of my body. I think it will help slow progression of my condition.

So I am going to continue progress with a 14 part health challenge sponsored by  Milwaukee Chiropractor Dr. Jay Davidson. This doctor has a weekly radio show where a different health topic is discussed. 

Here are the principles for the Maximized Heath program.
Maximized Health Chiropractors believe there are 5 essentials to health;
1.     Maximized Mind
2.     Maximized Nerve Supply
3.     Maximized Nutrients
4.     Maximized Oxygen and Lean Muscle Mass
5.     Minimized Toxins

The challenge will be based on these five principles. Each day participants will receive an email or on-line video from Dr. Jay Davidson. 
Here is what will be covered each day:
  • Day 1- Evaluating Your Situation
    • Write health goals and quick dessert recipes.
  • Day 2- Check Your Life Ergonomics in Your Life
    • Video & prepare for next morning Lemon Water Detox Drink
  • Day 3- Are You Hungry or Actually Thirsty?
    • Drink Lemon Water Detox Drink
  • Day 4- Motion is Life
    • Video
  • Day 5- Detox Your Mouth
    • You will need coconut oil!
  • Day 6- Sugar
    • Bonus Food Guide
  • Day 7- Get out of your comfort zone
  • Day 8- Retraining Your Body Movement Patterns
    • Sleep better with this!
  • Day 9- Get a Filter or Be a Filter
    • Video
  • Day 10-More Fat Please!
    • Video
  • Day 11- Top 5 Ways to Detox Your Kitchen
  • Day 12- Lies & Myths About These 2 Things!
  • Day 13- Thinking outside the conventional box
    • Video
  • Day 14-What Do I Do Now?
    • Bonus Meal Plan
 The challenge is meant to take 2 weeks, but I am going to do one part a week and really focus on it. I will also present a summary here each Tuesday until the challenge is complete.

Dr. Davidson reminds you the information is for educational use only. Please seek a qualified health professional be changing or embarking on any health program.

Go to the link to sign up for the 14 day Health Challenge


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

Chris Wodke
Founder & Manager Team CMT
www.run4cmt.com

Chris is a triathlete and long distance runner. She is a three time participant of the Boston Marathon.  In 2012 she finished 2nd at Boston in the Mobility Impaired Division. She was on the course in 2013 when the bombs exploded.

She has appeared three times at the Paratriathlon National Triathlon Sprint Championship. She was the 2012 and 2014 National Champion Paratriathlon Open Division Champion.

In 2014 she was the PC Open Champion at the Duathlon National Championship. She has qualified to represent Team USA at the Aquathon ITU World Championship in Chicago in 2015.  

 In 2014 she represented  the U.S. as a paratriathlete at the Pan-American Triathlon Championship in Dallas, Texas.

She travels around the country raising awareness of CMT.

She is the author of the book, “Running for My Life” that details her experience as a CMT affected athlete.

You may visit her author page at:
http://www.amazon.com/Christine-Wodke/e/B00IJ02HX6


Team CMT is a group of athletes and supporters working to raise awareness and to find a cure for CMT. We have 159 members in 32 states. We also have members in Australia, Scotland, Canada, Vietnam, Turkey, Finland and Iran. If you wish to join us visit our web site; www.run4cmt.com or www.hnf-cure.org


CMT or Charcot-Marie-Tooth is the most commonly inherited peripheral neuropathy. It affects over 155,000 Americans (as many as MS).  It is a disease of the nerves that control the muscles. It is slowly progressive, causing loss of normal function and or sensation in the lower legs/feet and arms/hands.

Symptoms include; muscle wasting in the lower legs and feet leading to foot drop, poor balance and gait problems Atrophy in the hands causes difficulty with manual dexterity.

Structural foot deformities such as high arches and hammer toes are common.

Poor tolerance for cool or cold temperatures and many people have chronically cold hands and feet.

Additional symptoms may include fatigue, sleep apnea, breathing difficulties and hearing loss.

Additional Link
Follow CMT affected Paratriathlete Timmy Dixon
http://cmtamputee.wordpress.com/

Keywords: Running, Running and CMT, triathlon, triathlon and CMT, athlete and CMT, cycling and CMT, paratriathlon, challenged athlete, Team CMT, Running for My Life-Winning for CMT. Hereditary Neuropathy, Charcot-Marie-Tooth.
CMT and running, CMT and triathlon, CMT and athlete, Charcot-Marie-Tooth and running, Charcot-Marie-Tooth and triathlon, Team USA and Team CMT, Running for my life-Winning for CMT, CMT athlete, athlete and CMT, triathlete and CMT, Boston Marathon Bombing

Monday, January 26, 2015

Team CMT Takes on the Bermuda Triple Challenge

Today we have a guest blog from running coach and Team CMT member Bill Morgan. Bill and Liz recently ran three races back to back in Bermuda for Team CMT. 
Bill and Liz Morgan in Bermuda

"Let us run the risk of wearing out, rather than rusting out."- Teddy Rooseveldt

Our first race as Team CMT members was the Bermuda Triangle Triple Challenge. It was held in Hamilton, Bermuda on January 16, 17 and 18th, 2015. 

The race consisted of three series, a one mile run on Friday night followed by a 10K on Saturday morning and finishing with a Half Marathon on Sunday morning. The course was absolutely beautiful but very challenging.  Bermuda is very hilly!

The one mile race on Friday night was exciting to participate in as it is the “Bermuda Invitation Mile” and we had the pleasure to see world class runners compete.  What a great way to start our visit to Bermuda!

The 10K on Saturday morning took us through the interior of Bermuda and gave us the opportunity to see the landscape of this beautiful island. We had heard Bermuda was hilly but we were not expecting what this course held for us. The constant uphill/downhill made this one of the hardest 10K’s we have ever run! After finishing and enjoying the rest of the day exploring Bermuda, we prepared for the Half Marathon the next morning.

The Half Marathon on Sunday took us around the perimeter of the island where we were treated to breathtaking views of the beaches and shoreline. This course was also very hilly but we were prepared for it and had a great race. Liz accomplished a Half Marathon PR!!

The people of Bermuda love running and lined all the courses cheering and encouraging all the runners. I can’t count the number of times someone yelled “Go Team CMT!” when they saw my Team CMT shirt.  

At the finish celebration I had lots of questions from other runners and friends asking what Team CMT is.  
Most of my friends have known that I have some type of neuropathy but had never heard of CMT, so having the opportunity to explain what CMT is and how it affects those with it was a good feeling for me.  

My CMT is not at a severe stage.  I have constant numbness in my feet and toes and regular pain and cramping in my calves.  I know that regular stretching and running is the best therapy for my condition.  I am fortunate to be able to continue running and I am proud to wear my Team CMT shirt.  Hopefully this small thing will help raise awareness of this disease and someday find a cure for those not able to run.




Bill & Liz Morgan

Thanks guys, you and other Team CMT members are making a difference raising awareness all over the world. Do not think for a minute that your work to raise awareness is not making a difference. We are very close to treatment,perhaps later this year.  A few weeks ago the HNF announced a succeesful trail of a combination of currently approved drugs to treat CMT 1A. The money and awareness raised by this team have helped in this effort. Thank you to Bill and Liz and everyone on this team that is working so hard.

Sunday, January 25, 2015

Stew Sunday- French Style Chicken in White Wine Sauce

French Style Chicken in White Wine Sauce


Sometimes you just need something a little for solid and substantial than soup.  Stew is the prefect alternative to soup.  I like it because like soup, it is a great way to add some vegetables to my diet.

This recipe is really a quick stew that i devised with many of my favorite food. I used boneless skinless chicken breasts. Be sure to cut the meat into bite sized pieces.  I made it in my new favorite pan, my "Cooks" enamel cast iron Dutch oven. In the past I've made it in a cast iron skillet. This pot is a bit deeper and has a cover. It can go into the refrigerator to save any leftovers.

Give the pieces enough room to brown so the pieces do not get soggy.

The sauce is made by reducing white wine to create a wonder sauce for the stew.
You can use cooking wine or use left over wine to make this dish, it will work just fine.

I had some cooked green beans left over from dinner the night before so I added them. They add nice color and nutrition. Feel free to improvise and add your own leftovers or favorite vegetables. Peas, sweet potatoes, corn or squash would all be great.

I usually serve this over buttered baked potatoes, but noodles, rice or mashed potatoes would all work.  I've used all of these.  If you feel adventurous try it over couscous or quinoa.


3 boneless chicken breasts, cut into bit size pieces
1/2 cup flour
1 teaspoons lemon pepper ( our use lemon peel and 1 teaspoon ground pepper)
1 teaspoon salt
1 small yellow onion chopped.
2 teaspoons minced garlic
1/2 stick butter
1/4 cup olive oil
8 ounces sliced portabella or white button mushrooms
1 (8 ounce carton) grape tomatoes or 3 Roma tomatoes seeded and chopped.
1 1/2 white wine
1 1/2 cup cooked green beans

Add salt and lemon pepper to flour.  Place chicken pieces with the flour in a plastic bag. Shake until the pieces are coated.

Heat olive oil and butter in a dutch oven or heavy skillet.  Add enough chicken pieces to brown without touching. Remove pieces as they brown and set aside. Repeat until the chicken is browned.
Add the onions, mushrooms and garlic to the pan. Cook until the mushrooms are soft. Add more butter and olive oil in equal amounts if needed.

Return the chicken to the pan. Add the wine and turn to low to simmer. Simmer until the wine is reduced to make a sauce. Be sure to scrape the pan to bring up browned bits.  Add more wine if you like a bit more sauce.

Cook for 20 minutes until the chicken is cooked and a nice sauce forms. Serve over pasta, rice, or potatoes.

*********************
Chris Wodke Oro Valley, Az  Duathlon National Champsionship 2013

Chris Wodke
Founder & Manager Team CMT
www.run4cmt.com

Chris is a triathlete and long distance runner. She is a three time participant of the Boston Marathon.  In 2012 she finished 2nd at Boston in the Mobility Impaired Division. She was on the course in 2013 when the bombs exploded.

She has appeared three times at the Paratriathlon National Triathlon Sprint Championship. She was the 2012 and 2014 National Champion Paratriathlon Open Division Champion.

In 2014 she was the PC Open Champion at the Duathlon National Championship. She has qualified to represent Team USA at the Aquathon ITU World Championship in Chicago in 2015.  

 In 2014 she represented  the U.S. as a paratriathlete at the Pan-American Triathlon Championship in Dallas, Texas.

She travels around the country raising awareness of CMT.

She is the author of the book, “Running for My Life” that details her experience as a CMT affected athlete.

You may visit her author page at:
http://www.amazon.com/Christine-Wodke/e/B00IJ02HX6


Team CMT is a group of athletes and supporters working to raise awareness and to find a cure for CMT. We have 159 members in 32 states. We also have members in Australia, Scotland, Canada, Vietnam, Turkey, Finland and Iran. If you wish to join us visit our web site; www.run4cmt.com or www.hnf-cure.org


CMT or Charcot-Marie-Tooth is the most commonly inherited peripheral neuropathy. It affects over 155,000 Americans (as many as MS).  It is a disease of the nerves that control the muscles. It is slowly progressive, causing loss of normal function and or sensation in the lower legs/feet and arms/hands.

Symptoms include; muscle wasting in the lower legs and feet leading to foot drop, poor balance and gait problems Atrophy in the hands causes difficulty with manual dexterity.

Structural foot deformities such as high arches and hammer toes are common.

Poor tolerance for cool or cold temperatures and many people have chronically cold hands and feet.

Additional symptoms may include fatigue, sleep apnea, breathing difficulties and hearing loss.

Additional Link
Follow CMT affected Paratriathlete Timmy Dixon
http://cmtamputee.wordpress.com/

Keywords: Running, Running and CMT, triathlon, triathlon and CMT, athlete and CMT, cycling and CMT, paratriathlon, challenged athlete, Team CMT, Running for My Life-Winning for CMT. Hereditary Neuropathy, Charcot-Marie-Tooth.

CMT and running, CMT and triathlon, CMT and athlete, Charcot-Marie-Tooth and running, Charcot-Marie-Tooth and triathlon, Team USA and Team CMT, Running for my life-Winning for CMT, CMT athlete, athlete and CMT, triathlete and CMT, Boston Marathon Bombing

Saturday, January 24, 2015

Super Food Saturday- Easy Pumpkin Pudding



I've written many times in my blog that I am not a vegetable fan. So to get them in my diet I have to turn to creative recipes to sneak them into my food.

I also have a bit of a sweet tooth, but as an athlete I need to watch my weight.  I've recently gained a bit after a rest period after my racing season.  I hit the full sugar sweets a bit to hard. This recipe is super easy to make. It takes literally minutes to put together. I then have it available for an after dinner treat when I am craving something sweet. 

Put it in pretty desert cups like I did to make it look appealing. No worries about the taste.  I you love pumpkin and if you read this blog you know I do, you will love this pudding.  

If you really like the taste of pumpkin pie, swap out the orange extract and orange peel for pumpkin pie spice.

1 cup vanilla Greek yogurt
2/3 cup canned pumpkin
2 tablespoons honey
Rind of one orange grated finely
1 teaspoon cinnamon
¼ teaspoon orange or vanilla extract
¼ cup chopped pecans

Combine everything except the nuts.  Spoon the mixture into dessert glasses. Top with the chopped pecans. Chill and serve.


Super Foods:  Greek yogurt, cinnamon, pumpkin

Cinnamon has been shown recently to help regulate blood sugar, important for anyone that is diabetic or pre-diabetic.  I listen to a weekly health show on the radio here in Milwaukee, host by two chiropractors. They had cinnamon on their list of fat burning foods.
I've already featured pumpkin and Greek yogurt numerous times in other super food recipes.  Greek yogurt is high in protein and calcium.  Pumpkin is chock full of antioxidants and vitamins. 


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

Chris Wodke
Founder & Manager Team CMT
www.run4cmt.com

Chris is a triathlete and long distance runner. She is a three time participant of the Boston Marathon.  In 2012 she finished 2nd at Boston in the Mobility Impaired Division. She was on the course in 2013 when the bombs exploded.

She has appeared three times at the Paratriathlon National Triathlon Sprint Championship. She was the 2012 and 2014 National Champion Paratriathlon Open Division Champion.

In 2014 she was the PC Open Champion at the Duathlon National Championship. She has qualified to represent Team USA at the Aquathon ITU World Championship in Chicago in 2015.  

 In 2014 she represented  the U.S. as a paratriathlete at the Pan-American Triathlon Championship in Dallas, Texas.

She travels around the country raising awareness of CMT.

She is the author of the book, “Running for My Life” that details her experience as a CMT affected athlete.

You may visit her author page at:
http://www.amazon.com/Christine-Wodke/e/B00IJ02HX6


Team CMT is a group of athletes and supporters working to raise awareness and to find a cure for CMT. We have 159 members in 32 states. We also have members in Australia, Scotland, Canada, Vietnam, Turkey, Finland and Iran. If you wish to join us visit our web site; www.run4cmt.com or www.hnf-cure.org


CMT or Charcot-Marie-Tooth is the most commonly inherited peripheral neuropathy. It affects over 155,000 Americans (as many as MS).  It is a disease of the nerves that control the muscles. It is slowly progressive, causing loss of normal function and or sensation in the lower legs/feet and arms/hands.

Symptoms include; muscle wasting in the lower legs and feet leading to foot drop, poor balance and gait problems Atrophy in the hands causes difficulty with manual dexterity.

Structural foot deformities such as high arches and hammer toes are common.

Poor tolerance for cool or cold temperatures and many people have chronically cold hands and feet.

Additional symptoms may include fatigue, sleep apnea, breathing difficulties and hearing loss.

Additional Link
Follow CMT affected Paratriathlete Timmy Dixon
http://cmtamputee.wordpress.com/

Keywords: Running, Running and CMT, triathlon, triathlon and CMT, athlete and CMT, cycling and CMT, paratriathlon, challenged athlete, Team CMT, Running for My Life-Winning for CMT. Hereditary Neuropathy, Charcot-Marie-Tooth.
CMT and running, CMT and triathlon, CMT and athlete, Charcot-Marie-Tooth and running, Charcot-Marie-Tooth and triathlon, Team USA and Team CMT, Running for my life-Winning for CMT, CMT athlete, athlete and CMT, triathlete and CMT, Boston Marathon Bombing

Friday, January 23, 2015

Fair Friday-Yogurt Beauty Mask



Today continues my weekly series on natural beauty products. Today's entry is like many I've post recently, in that in can come right out of your kitchen. It is also super simple because it is only one ingredient.

Greek yogurt is healthy to put in your body as well as on your body. Try to use a yogurt with the highest fat content you can find. The fat is good for your skin. Some doctors are also now recommending eating full fat dairy since it is a healthy fat. Studies have also shown good weight loss effect for those consuming full fat dairy products.

The recipe was taken from the book "Organic Body Care Made Easy" by Samantha Stephenson.

Greek yogurt is high in calcium and protein as well as good bacteria cultures to help bring a healthy glow to your skin.

Beauty Yogurt Mask

3-5 teaspoons of plan 2% Fat Greek Yogurt

Use clean fingers to spread the yogurt over your face and neck in an even layer.
Let the mask sit for 15-20 minutes, then wash off with warm water.

I went swimming the night I did this mask.  Swimming always leaves my skin dry. This mask softened and moisturized my skin. It felt great after.

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


Chris Wodke
Founder & Manager Team CMT
www.run4cmt.com

Chris is a triathlete and long distance runner. She is a three time participant of the Boston Marathon.  In 2012 she finished 2nd at Boston in the Mobility Impaired Division. She was on the course in 2013 when the bombs exploded.

She has appeared three times at the Paratriathlon National Triathlon Sprint Championship. She was the 2012 and 2014 National Champion Paratriathlon Open Division Champion.

In 2014 she was the PC Open Champion at the Duathlon National Championship. She has qualified to represent Team USA at the Aquathon ITU World Championship in Chicago in 2015.  

 In 2014 she represented  the U.S. as a paratriathlete at the Pan-American Triathlon Championship in Dallas, Texas.

She travels around the country raising awareness of CMT.

She is the author of the book, “Running for My Life” that details her experience as a CMT affected athlete.

You may visit her author page at:
http://www.amazon.com/Christine-Wodke/e/B00IJ02HX6


Team CMT is a group of athletes and supporters working to raise awareness and to find a cure for CMT. We have 159 members in 32 states. We also have members in Australia, Scotland, Canada, Vietnam, Turkey, Finland and Iran. If you wish to join us visit our web site; www.run4cmt.com or www.hnf-cure.org


CMT or Charcot-Marie-Tooth is the most commonly inherited peripheral neuropathy. It affects over 155,000 Americans (as many as MS).  It is a disease of the nerves that control the muscles. It is slowly progressive, causing loss of normal function and or sensation in the lower legs/feet and arms/hands.

Symptoms include; muscle wasting in the lower legs and feet leading to foot drop, poor balance and gait problems Atrophy in the hands causes difficulty with manual dexterity.

Structural foot deformities such as high arches and hammer toes are common.

Poor tolerance for cool or cold temperatures and many people have chronically cold hands and feet.

Additional symptoms may include fatigue, sleep apnea, breathing difficulties and hearing loss.

Additional Link
Follow CMT affected Paratriathlete Timmy Dixon
http://cmtamputee.wordpress.com/

Keywords: Running, Running and CMT, triathlon, triathlon and CMT, athlete and CMT, cycling and CMT, paratriathlon, challenged athlete, Team CMT, Running for My Life-Winning for CMT. Hereditary Neuropathy, Charcot-Marie-Tooth.
CMT and running, CMT and triathlon, CMT and athlete, Charcot-Marie-Tooth and running, Charcot-Marie-Tooth and triathlon, Team USA and Team CMT, Running for my life-Winning for CMT, CMT athlete, athlete and CMT, triathlete and CMT, Boston Marathon Bombing


Wednesday, January 21, 2015

Book Review-Running Within



I picked up this book not expecting much. I read lots of books on training for running and triathlon. I read lots of novels with running as part of the story.

I thought this would be another book where I might pick up one or two training ideas.

This book does have training ideas, but it really shines on building the mind-body connection.

Some of the topics covered include:

  • Building Your Body-Mind-Spirit Foundation
  • Restructuring Attitudes for True Success
  • Performing with Intent
  • Hurdling Obstacles From Within
  • Running Beyond-Training for Mastery

The authors believe running requires a combination of fitness with harmony of the body, mind and spirit.  The authors tell an athlete how to develop each of these areas so you can perform better and have fun doing it. 
Some of the advise they offer includes:
  • Goal setting
  • Relaxation and visualization techniques
  • Tips for positive affirmations
  • Dealing with setbacks
  • Coping with injuries and fatigue
  • Boosting motivation
  • Pre-race and race strategies
Sometimes I really need to work on the mental side of my training. Sometimes nerves get the better of me. This book combined physical training with how to maximize your mental training for maximum performance.

Usually after I read a book I sell it on Amazon or give it to Goodwill. I am going to be keeping this one on my reference shelf. It is that good and has that many good ideas.

The book is authored by Jerry Lynch and Warren Scott.
 Lynch is a sport psychologist, best selling author and Scott is a physician and elite triathlete.

Give this book a read, I think it will find a permanent place on your bookshelf too!

********************
Chris Wodke at Boston Marathon 2014


Chris Wodke
Founder & Manager Team CMT
www.run4cmt.com

Chris is a triathlete and long distance runner. She is a three time participant of the Boston Marathon.  In 2012 she finished 2nd at Boston in the Mobility Impaired Division. She was on the course in 2013 when the bombs exploded.

She has appeared three times at the Paratriathlon National Triathlon Sprint Championship. She was the 2012 and 2014 National Champion Paratriathlon Open Division Champion.

In 2014 she was the PC Open Champion at the Duathlon National Championship. She has qualified to represent Team USA at the Aquathon ITU World Championship in Chicago in 2015.  

 In 2014 she represented  the U.S. as a paratriathlete at the Pan-American Triathlon Championship in Dallas, Texas.

She travels around the country raising awareness of CMT.

She is the author of the book, “Running for My Life” that details her experience as a CMT affected athlete.

You may visit her author page at:
http://www.amazon.com/Christine-Wodke/e/B00IJ02HX6


Team CMT is a group of athletes and supporters working to raise awareness and to find a cure for CMT. We have 159 members in 30 states. We also have members in Australia, Scotland, Canada, Vietnam, Turkey, Finland and Iran. If you wish to join us visit our web site; www.run4cmt.com or www.hnf-cure.org


CMT or Charcot-Marie-Tooth is the most commonly inherited peripheral neuropathy. It affects over 155,000 Americans (as many as MS).  It is a disease of the nerves that control the muscles. It is slowly progressive, causing loss of normal function and or sensation in the lower legs/feet and arms/hands.

Symptoms include; muscle wasting in the lower legs and feet leading to foot drop, poor balance and gait problems Atrophy in the hands causes difficulty with manual dexterity.

Structural foot deformities such as high arches and hammer toes are common.

Poor tolerance for cool or cold temperatures and many people have chronically cold hands and feet.

Additional symptoms may include fatigue, sleep apnea, breathing difficulties and hearing loss.

Additional Link
Follow CMT affected Paratriathlete Timmy Dixon
http://cmtamputee.wordpress.com/

Keywords: Running, Running and CMT, triathlon, triathlon and CMT, athlete and CMT, cycling and CMT, paratriathlon, challenged athlete, Team CMT, Running for My Life-Winning for CMT. Hereditary Neuropathy, Charcot-Marie-Tooth.
CMT and running, CMT and triathlon, CMT and athlete, Charcot-Marie-Tooth and running, Charcot-Marie-Tooth and triathlon, Team USA and Team CMT, Running for my life-Winning for CMT, CMT athlete, athlete and CMT, triathlete and CMT, Boston Marathon Bombing

Monday, January 19, 2015

Race Report Trail Assail- 5K Nordic Race

Race Report
Trail Assail 5 K Nordic Classic Race
Minoka Park, Waukesha Wisconsin
 
1st place Woman overall
The task before you is never greater, than the energy within you”. – Quote posted at race site
I signed up for this race to get some race experience because I’ve signed up for the USAT Winter Triathlon National Championship in Boise in February. That race is a 5 k run, 12K mountain bike and a 5K Nordic ski race.

I am not sure I am even going to go to Boise. I have 13 other races scheduled and up until today I’ve not done a Nordic ski race.  I needed to try this race to make a decision on whether or not I should go to Boise. Not sure I want to spend the money and not sure it is a good idea with my lack of winter race experience.

I’ve been a Nordic skier for years, but I’ve struggled on hills. Nordic classic skis do not have metal skis like Alpine skis. I downhill ski every week on pretty steep hills.  It is easy to turn using the metal edges and shifting your weight.

Nordic skate skis have an edge which is why I ordered a pair in November and planned to practice on them before this race.  The skis arrived on Friday and the bindings have to be mounted. So no skate skis at least for this race.

The temps were in the 40’s the last few days. It drizzled yesterday, so I would not have been surprised if they race was cancelled. There are lots of bare patches in the parks around Milwaukee.

But since most of the course was in the woods, the race was on.  I did my patrol shift the day before and did not get to bed until midnight. So I knew I would not have my full energy.

The routine for this race was pretty much like any run or triathlon. Packet pick up starting at 7:30, then a little way to the picnic area where the race would be staged.

There were only 60 racers signed up between the 5 K and 10 K races. The division would be split into skate and classic racers.  I saw very few women in the start area. That came in handy for my four pre-race trips to the bathroom. There was no line at all.

The first part of the race was a loop around an open field. I did a lap around the field for a warm-up. The snow was thin, icy and slick. The skate skiers seemed to be doing fine. It was not good conditions for classic skis. My skies were sliding around.  There were also lots of bare patches.  Race temperature was 35 F and overcast. A great day otherwise for racing.

We lined up and were off. There were only 3 or 4 classic skiers. I was soon left well behind.    The race director told me it was not a hilly course. Well it was at least for me.
I fell three times on the first big down hill.  A volunteer ran up to see if I was ok. I’ve had lots of practice falling in my life and I am pretty good at it. Just one of the benefits of CMT.

I finally figured out side slipping down the steep hills did the trick.  The next hill went well until I saw the ditch I had to go through before crossing the road.  After a fall, I got down the hill. I knew it was a sharp icy turn so I took the run out.  I then proceeded to the icy turn we had been warned about at the start. It was glare ice, another fall.

Now a couple of up hills which I am great at, I breezed through those. The faster racers from the 10 K field doing two laps pass me.  That is ok, they are on skate skis which are really fast.

Then a problem, a fork in the trail, no volunteers and no signs or marks.  I am direction impaired so if there is a wrong way to go, I am going to take it. Today was no different.

I kind of knew I was going the wrong way. The trail bordered a dog park and I asked someone if he had seen any racers. He said no, but I was committed. I hoped the trail would loop back around it didn’t.  I found a trail sign and discovered I had taken the wrong turn and had to re-trace my steps.

I got on the right trail this time and I had been pretty close to the finish. I figure my little detour  cost me about 15 minutes.  Just before the finish, my skis once again slipped on the ice on perfectly flat ground.  I did a face plant right onto my cheek bone. I may have a nice shiner from that.

I finished. I figured there would be some rough patches since I am just learning. I fell about 6 times, but I was able to do some minor hills, so I’ve made progress.
My goal was to finish in less than an hour and I did the course in 48 minutes. Take away the 15-20 minutes for the detour and I would have had a respectable time.

I hung around talking to people thinking maybe I had won my age group. Turns out I won the 5K classic overall. I am thinking I must have been the only woman.

Despite the falls and challenges, it was a lot of fun. The woods were beautiful.  I  hear next weeks race is much flatter course. So I am going to have another go.

I met my goal of getting some experience racing and I am getting better at the hills. I hope to master skate skiing soon and give that a try. I don’t think I am quite ready for Nationals. That race may have to wait until next year.


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

Chris Wodke
Founder & Manager Team CMT
www.run4cmt.com

Chris is a triathlete and long distance runner. She is a three time participant of the Boston Marathon.  In 2012 she finished 2nd at Boston in the Mobility Impaired Division. She was on the course in 2013 when the bombs exploded.

She has appeared three times at the Paratriathlon National Triathlon Sprint Championship. She was the 2012 and 2014 National Champion Paratriathlon Open Division Champion.

In 2014 she was the PC Open Champion at the Duathlon National Championship. She has qualified to represent Team USA at the Aquathon ITU World Championship in Chicago in 2015.  

 In 2014 she represented  the U.S. as a paratriathlete at the Pan-American Triathlon Championship in Dallas, Texas.

She travels around the country raising awareness of CMT.

She is the author of the book, “Running for My Life” that details her experience as a CMT affected athlete.

You may visit her author page at:
http://www.amazon.com/Christine-Wodke/e/B00IJ02HX6


Team CMT is a group of athletes and supporters working to raise awareness and to find a cure for CMT. We have 159 members in 32 states. We also have members in Australia, Scotland, Canada, Vietnam, Turkey, Finland and Iran. If you wish to join us visit our web site; www.run4cmt.com or www.hnf-cure.org


CMT or Charcot-Marie-Tooth is the most commonly inherited peripheral neuropathy. It affects over 155,000 Americans (as many as MS).  It is a disease of the nerves that control the muscles. It is slowly progressive, causing loss of normal function and or sensation in the lower legs/feet and arms/hands.

Symptoms include; muscle wasting in the lower legs and feet leading to foot drop, poor balance and gait problems Atrophy in the hands causes difficulty with manual dexterity.

Structural foot deformities such as high arches and hammer toes are common.

Poor tolerance for cool or cold temperatures and many people have chronically cold hands and feet.

Additional symptoms may include fatigue, sleep apnea, breathing difficulties and hearing loss.

Additional Link
Follow CMT affected Paratriathlete Timmy Dixon
http://cmtamputee.wordpress.com/

Keywords: Running, Running and CMT, triathlon, triathlon and CMT, athlete and CMT, cycling and CMT, paratriathlon, challenged athlete, Team CMT, Running for My Life-Winning for CMT. Hereditary Neuropathy, Charcot-Marie-Tooth.
CMT and running, CMT and triathlon, CMT and athlete, Charcot-Marie-Tooth and running, Charcot-Marie-Tooth and triathlon, Team USA and Team CMT, Running for my life-Winning for CMT, CMT athlete, athlete and CMT, triathlete and CMT, Boston Marathon Bombing

Sunday, January 18, 2015

Soup Sunday- Cuban Black Bean Soup

Today's soup is in honor of Cuba. They have been in the news lately as some of the travel restrictions have be loosened.  I hope very soon they will allow tourist travel. I have wanted to travel to Cuba for some time. I want to see the beaches and scuba dive. I hear both are incredible. In the mean time I will have to content myself with Cuban style cooking until I can travel there and taste the real thing.

Today's soup looks much better in person then it does in the picture.  It is easy to make and it tastes really good. If you like bean dip or re-fried bean you will like this soup.  You can make it without the bacon if want a vegetarian version take out the bacon and use a two tablespoons of olive oil be saute' the onions.


2 strips of bacon
1/2 medium white onion chopped
1 tablespoon smoked paprika
2 tablespoons chili powder
1 teaspoon Cayenne pepper
2 tablespoons red wine vinegar
2 cups low sodium chicken broth
3 cans black beans, drained and rinsed.

Fry bacon in the bottom of a medium size dutch oven until the bacon is brown. Remove bacon and saute the onions in the grease left from the bacon.  add the spices and vinegar, then add the broth.
Place two cans of the black bean in a food processor or blender.  Blend until smooth.  Add to the soup pot along with the third can of beans.  Bring to a boil, then simmer until heated through.  Ladle into bowls to serve. Sprinkle with the reserved bacon and top with sour cream.

4 servings


**************************
Chris Wodke 1st place women 5K Trail Assail Nordic Ski Race

Chris Wodke
Founder & Manager Team CMT
www.run4cmt.com

Chris is a triathlete and long distance runner. She is a three time participant of the Boston Marathon.  In 2012 she finished 2nd at Boston in the Mobility Impaired Division. She was on the course in 2013 when the bombs exploded.

She has appeared three times at the Paratriathlon National Triathlon Sprint Championship. She was the 2012 and 2014 National Champion Paratriathlon Open Division Champion.

In 2014 she was the PC Open Champion at the Duathlon National Championship. She has qualified to represent Team USA at the Aquathon ITU World Championship in Chicago in 2015.  

 In 2014 she represented  the U.S. as a paratriathlete at the Pan-American Triathlon Championship in Dallas, Texas.

She travels around the country raising awareness of CMT.

She is the author of the book, “Running for My Life” that details her experience as a CMT affected athlete.

You may visit her author page at:
http://www.amazon.com/Christine-Wodke/e/B00IJ02HX6


Team CMT is a group of athletes and supporters working to raise awareness and to find a cure for CMT. We have 159 members in 32 states. We also have members in Australia, Scotland, Canada, Vietnam, Turkey, Finland and Iran. If you wish to join us visit our web site; www.run4cmt.com or www.hnf-cure.org


CMT or Charcot-Marie-Tooth is the most commonly inherited peripheral neuropathy. It affects over 155,000 Americans (as many as MS).  It is a disease of the nerves that control the muscles. It is slowly progressive, causing loss of normal function and or sensation in the lower legs/feet and arms/hands.

Symptoms include; muscle wasting in the lower legs and feet leading to foot drop, poor balance and gait problems Atrophy in the hands causes difficulty with manual dexterity.

Structural foot deformities such as high arches and hammer toes are common.

Poor tolerance for cool or cold temperatures and many people have chronically cold hands and feet.

Additional symptoms may include fatigue, sleep apnea, breathing difficulties and hearing loss.

Additional Link
Follow CMT affected Paratriathlete Timmy Dixon
http://cmtamputee.wordpress.com/

Keywords: Running, Running and CMT, triathlon, triathlon and CMT, athlete and CMT, cycling and CMT, paratriathlon, challenged athlete, Team CMT, Running for My Life-Winning for CMT. Hereditary Neuropathy, Charcot-Marie-Tooth.
CMT and running, CMT and triathlon, CMT and athlete, Charcot-Marie-Tooth and running, Charcot-Marie-Tooth and triathlon, Team USA and Team CMT, Running for my life-Winning for CMT, CMT athlete, athlete and CMT, triathlete and CMT, Boston Marathon Bombing