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Friday, February 27, 2015

Fair Friday- Going Green Avocado Facial Mask


I'm continuing my Friday feature on natural beauty products.  In the last year I've made small changes to my diet to improve my health.   

This year I'm not just focusing on what I put in my body, but also what I put on my body. I've been trying out recipes to make natural beauty products.  All of the recipes are either right in the kitchen or from easily obtainable ingredients.

Today's recipe is for a facial mask. I've tried a number of these since starting this feature.  When I spread this one on, I could feel a tingle from the lemon juice,  The olive oil is great for moisturizing the skin.  You will not see a dramatic difference after using this. But then I don't from commercial masks either.  Trying using this type of product at least once a week to see long term results.

*Going Green Avocado Facial Mask

1/2 avocado
1 teaspoon of lemon juice
1 teaspoon of olive oil
1 teaspoon of honey

Remove the pit of the avocado and mash.
Add the lemon, olive oil and honey.  Mix
Apply a thin layer of mixture to your face and gently rub it in.
Let it sit for 15 minutes, then rinse.  Moisturize after.


*Reference- Homemade Body Butters 7 Body Scrubs for Beginners, By Karen Wells
This book is available on Amazon.com

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

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 160 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

Tuesday, February 24, 2015

Transformation Tuesday- Week 4 Health Challenge, Exercise


I continue this week with the 14 part health challenge I am doing with Max Health Chiropractor Jay Davidson.  The focus of this weeks challenge is about exercise.  The information on today's blog is taken from a video presentation by Dr. Jay Davidson.

You are never too old to exercise. There was a 8 week study of adults in a nursing home age 90 +. They did high intensity exercise.  They achieved the following results.

  • They had a gain in muscle strength of 174 %.
  • Their thigh muscles increased by 9%.
  • Their walking speed increased by 48%.
Exercise can make you smarter.  Exercise boosts the growth of brain nerve cells which improves learning and memory in adults.

The brains of mice that exercised in a study grew 2.5 times more nerve cells than sedentary mice  according to Science Daily November 9, 1999.

Exercise reduces pain and arthritis.  There are some significant benefits from doing high intensity exercise. High intensity is at 80-90% intensity. That intensity is needed for fat loss and to build muscle mass.  Studies have found this intensity is need to challenge the body. It can be from any type of activity.

For exercise to be effect it must be varied to keep challenging the body and consider the three T's:
  • Time: How Long
  • Type: What kind of exercise.
  • Temp: Rate and Rhythm: frequency
To meet these requirements, Dr. Davidson recommends using the Max T3 Challenge DVD set.
Each set takes 12 minutes a day plus warm up and cool down.  The principle is to alternate really fast intense exercise with rest and then repeat.

Each session has three different athletes on screen: a beginner, advanced and intermediate.
The tape has the following segments:
  • Warm-up
  • Superfast upper
  • Superfast lower
  • Superfast core
  • Superfast Surge
The DVD is available on Amazon.com for $38.00.  

I bought the video and I am going to use it as my strength workout three times a week. I still need to bike, swim and run as a triathlete, but I think this will be a nice addition to my workout routine.

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



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 160 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, February 21, 2015

Super Food Saturday-Maca No Bake Macroons

I gave up sugar for lent, but I can still have these.  I do allow myself honey, agave nectar and maple syrup for cooking and baking. This treat is made with agave nectar or honey.  If you don't have the Maca powder you can use ground oatmeal or wheat germ. You can grind oatmeal in a blender.  If your dates are dry, put them in a small bowl and just cover them with warm water. Let them soak until they soften. Mash them and pour off the excess water. Reserve the water in case you need it when mixing the ingredients.

Maca  No Bake Macaroons


½ cup almonds, ground
½ cup almond butter
½ cup madjool dates, diced
2 tablespoons water
¼ cup maca powder*
2 tablespoons cocoa powder
1 teaspoon cinnamon
½ cup shredded coconut, plus additional for rolling
2 tablespoons agave nectar or honey

Place date in small bowl and cover with water.  Let soak for 15 minutes to soften.
Place almonds in blender or food processor. Grin until finely ground.

Add all ingredients to a bowl.  Mix until well mixed. Mixture should be moist enough to form balls. If too dry, add water a teaspoon at a time until the mixture holds together.

Form into 1 inch balls.  Put about a cup of coconut on a plate. Roll each ball in the coconut. Arrange on a small plate and refrigerate for one hour.


* Finely ground oatmeal or wheat germ can be substituted for the maca powder.

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


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 160 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, February 20, 2015

Fair Friday- Skin Soothing Bath Salts



Not that I want to over share, but I've had a bad case of hives for a month. I'm not sure what's causing them, but they've been persistent.

I did a course of bendryl which kept me awake and prednisone which made me hungry. Neither helped very much.  I've been kept awake from the itching for weeks.  So I thought it was time to try a home remedy.  I had all the things on hand for this recipe.

I had all the ingredients on hand
The Epsom salts were purchased at Walgreen's, the oatmeal at the local grocery store and the rest on Amazon.

1 Cup Himalayan salt
2 cups Dead Sea Salt
1 Cup old fashioned rolled oats, ground to fine powder
5 drops orange essential oil.
5 drops tea tree essential oil.
2 teaspoons olive oil.

Use a blender to grind the oats to a fine powder.  Mix all the ingredients in a bowl. Store in an airtight container until ready to use.

Place 1 cup of mixture into bath. Soak for 20 minutes.

The finished product

This made enough for a number of treatments.   I stored my finished project in glass jars. I got these jars on Amazon. They are great for storing bath salts or if you want to give yours away as gifts.
After only 2 days of treatment my skin is much better. 

This recipe has a number of good ingredients for your skin.Dead sea salts and Epsom salts are traditional skin treatments.
 The oatmeal is soothing to the skin. The essential oils help to repair skin damage and the olive oil softens the skin.

Hopefully my experience and recipe helps you have you have skin irritated by the dry winter air, swimming in a pool or some unknown cause like my hives.


*  This recipe adapted from Bath Salts- DIY Bath Salts for Hobby and Gifts

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

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 160 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

Tuesday, February 17, 2015

Transformation Tuesday- Health Challenge Week 3


This is the third part of the 14 part health challenge series sponsored by Chiropractor Dr. Jay Davidson of Davidson Family Chiropractic.

There are there  Actions to take this week:

  • Action 1- Drink lemon water.
  • Action 2- Review your week 1 goals 
  • Action 3- Decide your Big Why
Action 1
When you wake up in the morning, before you eat drink one liter of water with lemon juice. If you weigh less than 150 pounds use one half of a lemon. If you weigh more than 150 pounds use a whole lemon.

The lemon water is great for your body to detox your system. It has a number of benefits including:
  • Potassium-  lemon is a good source helping the heart, and nerves to function well.
  • Weight loss- lemon water helps to curb cravings.
  • Reduce Inflammation-  lemon water reduces acidity in the body, including uric acid. Uric acid in the joints is a leading cause of joint inflammation.
  • Digestion- promotes healthy secretion of stomach acid to aid digestion.  Promotes bowl movements.
  • Hydration- The body can get very dehydrated overnight. This will rehydrate the body.
  • Liver Function- The liver works very hard when you sleep to de-tox your body. Drinking lemon water assists with flushing the toxins out of the body.
Action2
Review your goals from week one for improving your health for 3 weeks, 3 months and 3 years.
Review your progress on your goals.  Because I am doing this challenge each week, instead of every day there is more time to work on goals.

Action 3
You need to decide your Big Why. Why do you want to improve your health. The bigger the reason the more likely you are to be successful.  My Big Why is to keep my CMT from progression. I need to exercise, take care of my spine, manage my weight and eat healthy. I have to take care of my body because there is no treatment and no cure. 

My Big Why keeps me motivated. You need to find your Big Why.  It needs to be a why that will motivate you when things get tough.

If you want to sign up for the health challenge go to. www.maxhealthradio.com

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


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 160 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, February 16, 2015

2015 Season Week 1- Let the Games Begin



"Everyone has a story, it's what you make out of it. You can feel sorry for yourself or you can pick-up and use it as motivation."- Edubalow Truneh

My first race of the season is this Sunday in Verona, Wisconsin. I'm doing the Winter Wonderland indoor triathlon. It's a 750 meter pool swim, Computrainer ride and outdoor 5k.

I really love to race and having an event to look forward is really important at this time of year.  

I've struggled in my training this winter. First I had a couple of months where I my training was reduced to rest from racing season. I got used to having some free time.

I'm back to training but I've struggled mentally and physically. First it was hot flashes. I've not had a full night of sleep since the end of May. Then for the last month it was a bad case of hives. Some nights the itching and the medication kept me awake all night.  Fortunately that is all calming down and I getting better sleep.

Last year at this time I was prepping for the season with hope the new classification system would allow me to compete at the elite level as a para triathlete.

The new system is worse, not only could I not classify in, but the category we used to have for those with neuromuscular conditions was combined with athletes with single leg amputations.

I know of no one with a neuromuscular condition that can be competitive in the new system.

USAT just came out with a new elite paratriathlon licence. To qualify, you have to be within 15% of the top finisher at a ITU or National Championship event.  

Although my current triathlon times were about the same as the national champion in my old category. I am now more than 20 minutes behind the leader in the new category. My old times would have put me on the podium at nationals and if I had won there, my times could have put me in the top three at World Competition. 

I made my plane reservation yesterday for Paratriathlon National Championship in Austin. I know I won't classify in and will race in the PC Open division for the fourth time. I go because those of us with CMT need to show up at these events to educate the USAT and ITU about the challenges we face and how to assess this condition. I go to make the case for all the other athletes with CMT.

Last year at this time I was preparing to challenge at the national championship and be on a path to Rio in 2016. With all of that gone it has been a bit tough to be excited about training. So I have a reason to be a bit motivation challenged. I've been doing all the workouts, but I haven't had much joy in it. It's been tough to do it every day.

A race may be just the thing to energize my training.I have a lot to look forward to in the sport. I have a World Championship to get ready for in September in Chicago. I know I'll be ready.  The excitement of being in a race and the steps I need to take to improve may be just the thing I need to give me the mental spark I need.

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

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 160 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, February 15, 2015

Creamy Seafood & Spinach Soup

When I woke up this morning the temperature was -2 F. That is actual temperature, not wind chill.
We have a temperature advisory until 10 am this morning.  I had a duty shift for ski patrol yesterday and it we had 30 mph winds in addition to temperatures of -1 F. Good thing I had a big bowl of this soup before I left for the ski hill.  The weather is going to be like this all week, so good thing I made a big batch.

The original recipe had just shrimp. I added the crab because the soup did not seem like it had enough shrimp. I also changed to whole milk to 1 % and used fat free half and half in stead of cream. The original recipe had red potatoes. I substituted those for more nutrient dense sweet potatoes. They pair really well with the seafood.


4 cups chicken broth
1 sweet potato cut into bite sized pieces
½ medium yellow onion chopped
½ cup carrot shredded
Salt and pepper to taste
1 teaspoon curry powder
6 tablespoons butter
6 tablespoons flour
1 cup 1 % milk
3 cups baby spinach and kale mix
8 ounces frozen cooked shrimp, thawed with tails removed
1 package imitation crab meat
2 cups fat free half and half
1 tablespoon lemon zest

Simmer broth, sweet potatoes, onions, carrot, curry powder, salt and pepper in Dutch oven for 15 minutes.

Melt butter in a saucepan.  Whisk in flour, then stir in milk and half and half.  Stir into simmering soup base.

Add spinach, crab and shrimp.  Simmer until the shrimp and crab are heated through.  Stir in lemon zest and serve.


Makes 8 cups (Serves 4)

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

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, February 14, 2015

Superfood Saturday- Healthy Chocolate Dessert

Many of us will either give or receive chocolate for valentines day. It seems to be a time for a little indulgence. Today's dessert will let you indulge in a chocolate treat that is also healthy.

I love desserts, especially chocolate. I am usually pretty disciplined about what I eat when I'm training.  At the end of last triathlon season I took a bit of break from training. It is something most triathletes do after a long season of racing.  

The problem was I also took a break from healthy eating. I was consuming all kinds of sweets. I ended up gaining 10 lbs. Not a good thing for an athlete since I have to carry that extra weight on the race course,  I am back to training and healthy eating. I've dropped 2 lbs already. Part of my strategy is when I have sweets to make them a healthy treat like this.

I got this recipe from the Health Challenge I am doing with Max Health Living Chiropractors.  The original recipe was really simple, just coconut milk, cocoa powder and stevia. I add the other ingredients to boost this to super food status. The chia seeds also help to firm up the pudding since the seeds absorb liquid. They also add a little bit of crunch.  Feel free to customize this dessert to make it your own.

If you don't have stevia you can use honey or agave syrup. Both will work. Just add a teaspoon at a time until you get the sweetness you want.


1 can full fat coconut milk
3 tablespoons cocoa powder
1 teaspoon Maca powder
3 packets Stevia
1 teaspoon cinnamon
1 teaspoon orange extract
1 tablespoon chia seeds


Put coconut milk into a medium bowl.  Add the cocoa powder and whisk until the cocoa is completely mixed in. Add the rest of the ingredients. Place in refrigerator for 1 hour.

Super Foods featured: Chia Seeds, Macca Powder, cinnamon

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

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, February 13, 2015

Fair Friday- Apple Cinder Vinegar Facial Mask

Homemade Apple Cider Vinegar Facial Mask*


Today's feature is easy to make and from readily available ingredients. I got everything at my local supermarket.
This is a good mask for oily skin.  It leaves the skin feeling fresh and clean with a bit of a tingling sensation. 

¼ cup apple cider vinegar
½ cup water
1/4 cup sea salt

Mix the ingredients together and wash it over your face.
Let the mixture dry on your face and leave it on for 10 minutes, then rinse.

* 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