Monday, August 25, 2014

Operation BIke MS: Part Five

This post is part of a series documenting my journey toward the Gateway Getaway Bike MS. Read Part Four HERE. To learn more about Multiple Sclerosis and to support me as I reach my goal of $500, please click HERE.



Two days, 60.2 miles, 17 cornfields, 593.2 hills (slight exaggeration...), 2 mattresses, 25 horses, 5 screamed expletives, and 6 deer...though I must admit...three of them were plastic upon further inspection. 

Guess who learned to make collages in Picasa?? :)


But that's enough about me. 

This installment of Operation Bike MS is all about FUEL. 

You know, the stuff you need avoid ending up in a convulsing sobbing pile on the side of the road. 

That's the stuff. 

And since I have recently taken the Paleo plunge, fueling has become a little more difficult. I already needed to avoid my allergens/intolerances (dairy, egg, gluten), but adding Paleo restrictions really complicated things. Try getting a run-of-the-mill protein bar sans rice, oats, and tons of processed sugar. Aint-a-gonna happen. With a little creativity and plenty of stubborn will, I have found tasty foods that kept me hydrated and energetic through to the last pedal push. 

One thing I have learned while training for endurance events is that fueling up for a workout begins the night before. 

And so I give you: 


Admittedly, I turned my nose up at Kombucha at first. Rotten Tea? No thanks. It took three close friends recommending it to me and all but pouring it down my throat for me to give in. You know what? I was pleasantly surprised. Think fruity beer...only it's good for you. I'm not exactly sure why it helps--but I will say I felt much more hydrated and less "hung-over" after my long ride. 

Pickle juice is just a no brainer. Salty goodness. Chug some the night before a high exertion workout and you will be much more likely to stay hydrated--especially in these crazy Midwestern temperatures. Yum!




Though my stomach can handle more than the average Joe, I don't usually have the mental capacity to make a large breakfast for myself at 5am. So...a great (almost) Paleo option is a banana with almond butter and a cup of coffee. Technically coffee is a no-no, but I really need extra caffeine if I'll be working out longer than an hour or so. 

Next up...


I typically stop every 10 miles for a hydration/re-fuel break. My current faves are GoGo Squeez banana applesauce pouches, Larabars, natural fruit strips (found at Aldi), sunflower seeds, dark chocolate squares, GinGins natural ginger candies, Laborade*, and of course, water. 

Here it is all shoved into my fuel belt:


I had to add an extra bottle cage to my bike so I could fit two water bottles, and though it was a trick, I finally found the courage mid-ride to wriggle out the pink one. Score! I filled the blue bottle with water, and the pink with Laborade*. This was just the right amount for my 30-milers, but I would need to figure out how to pack more with me when I ride farther. 



After a grueling ride, my stomach is usually rumbling for something tasty. In recent mornings, I have been enjoying this:


Ingredients:

1 Tbsp. Olive Oil
1 Tbsp. Coconut Oil
1/2 C. Diced Onion
1/2 C. Diced Bell Peppers
4 Button Mushrooms
1/2 Summer or Zuchinni Squash, halved and sliced
1 Clove Garlic, minced
1 Medium Tomato
1 C. Spinach, torn into pieces
1/2 lb. Natural Breakfast Sausage (I like Beeler's)

1. Heat oil in a pan over medium-high heat
2. Add prepared veggies through the squash, throw in some salt and stir. 
3. Once veggies are becoming soft, add tomatoes and garlic, some more salt, and stir. 
4. When the tomatoes have cooked down a little, throw in the spinach. 
5. Saute until wilted, remove from heat. 

In the meantime--fry the sausage in a separate pan...or you can begin with the sausage and add the vegetables to the same pan. In which case, I would recommend cutting down the oil. 

Refueling and recovery doesn't end after the first post-workout meal. I find I have to be prepared with extra snacks all day. When you burn over 1,000 calories, you HAVE to replace them--and then some. With some additional stretching and rest, you should feel as good as new in no time! 

*Laborade

The most pressing challenge for me as a newly reformed Paleo-ite, was finding a sports drink that would do the job but not break all the rules. I used a homemade electrolyte drink during my (40 hour natural) labor with Abby and decided to see if it would work for other endurance endeavors. 

Guess what! 

It did. 

Here's the recipe:

32 oz. Water
1/4 C. Fresh Squeezed Lemon or Lime Juice
1/2 tsp. Salt
1/2 tsp. Honey
1/2 tsp. Calcium Citrate pills, crushed

I mixed the ingredients together in an over-sized mason jar, stored it in the fridge, and carried it with me in one of my water bottles on the bike.

Enjoy!







Thursday, August 21, 2014

Operation Bike MS: Part Four

This post is part of a series documenting my journey toward the Gateway Getaway Bike MS. Read Part Three HERE. To learn more about Multiple Sclerosis and to support me as I reach my goal of $500, please click HERE.


Sixteen days left until the big weekend, and I have raised 46% of my fundraising goal! Many thanks to those who have donated--and also to those who are encouraging me through the physical process of training for the ride. I couldn't do it without you, seriously. 

This morning I woke up with a very sore back and shoulders. 

Boo. 

I'm guessing the pain is from poor posture on my bike--or it could be my muscles growing accustomed to the rigors of the road--who knows. The thing about it is, there's no time for whining because I have a goal to reach. No turning back now, I have 46%!

My prescribed workout today was "strength training" so I asked Coach Erin if a date with my Jillian Michaels Kickboxing DVD would suffice. She gave the go, so here was my view this morning as I flapped around like a fool:


The little one was way more excited than me to be kickboxing, that's for sure. 

After Jillian was done torturing me, I did additional weight work for ten minutes--equal to one Curious George. 

I did a few of these:


A few of these:

And this for all of thirty seconds:
                                   
And oddly enough, at the end of those ten minutes, my back didn't hurt anymore. 

Nice!

I'm really looking forward to tomorrow's workout--Yoga.

Mmm...I love me some yoga.  It's a wonderful distraction from the 60 miles I will be logging on the bike this weekend...


Happy Friday everyone!




Wednesday, August 20, 2014

Operation Bike MS: Part Three

This post is part of a series documenting my journey toward the Gateway Getaway Bike MS. Read Part Two HERE. To learn more about Multiple Sclerosis and to support me as I reach my goal of $500, please click HERE.



Dark-thirty. That's what time I trained this morning. See?



Coach Erin said 10 miles today, so that's exactly what I did. See?


I only grunted in agony once--this time on Mick Deaver hill. I took it as a "short-cut" so I could get home quicker.

That was a painful lesson to learn. 

Somehow I got home in time for the hubby to leave for his first day of school, kissed him good bye, made some well-deserved breakfast, and had some quiet time to absorb some scripture. See?

Getting up super early to train has its benefits--like pulling myself together before the little one awakes. 

She loves it too, because she doesn't have to wait around for Mommy to make breakfast. See?


See you on the next ride!

Sunday, August 17, 2014

Operation Bike MS: Part Two

This post is part of a series documenting my journey toward the Gateway Getaway Bike MS. Read Part One HERE. To learn more about Multiple Sclerosis and to support me as I reach my goal of $500, please click HERE.



I woke up this morning at 5:45am--fifteen minutes before my alarm was set to sound--because I was just THAT excited. This morning was slated for my 18-mile training ride. Went to bed early the night before, made sure I was hydrated...I was PUMPED.

Rolled out of bed, trudged to the kitchen, started coffee, changed into my bike clothes. Reached into the fridge for my coconut milk and heard "drip, drip, drip."

Huh.

Peered down in front of me and watched coffee colored water streaming mercilessly out of the cabinets below the sink. I stood dumbfounded for a few seconds--struggling to process how my yummy coffee had magically transported itself across the kitchen to flow into yucky puddles on the floor.

Sad Face.

Several moments later, it hit me. Before I brewed new coffee, I poured the old batch out (yes, sometimes I forget to empty the coffee pot. Sue me.), and that must be what was leaking volumes.

I continued to stand with gaping mouth--struggling to form a plan.

When I finally pulled myself together and waded over to look under the sink, I found the drain pipe had torn in two--obviously the culprit of my Sunday morning coffee flood.

Great.

After a few fluffy towels and a quick call to emergency maintenance, I was set to head out the door. Fifteen minutes late, but ready to ride just the same.

Onward!

My was the countryside gorgeous. I really felt at home again.  My route was supposed to take me east of town on Richland, south on Rangeline, west on New Haven, and then north on Old 63. In my youthful exuberance, however, I forgot to pay attention to my map while I was riding, so my route ended up looking more like this:



Oops. 

Well...at least I got a good workout, right?

Some of the hills were really tough for me, one was so steep that I was all the way down in gear ONE. But the in the midst of the grunting and growling, I kept focusing on the fact that my pain would be over inside of two hours. Those suffering from Multiple Sclerosis endure constant pain for the rest of their lives. Reflecting on this put those silly hills into perspective and surprisingly my ride improved greatly.

Other than a little soreness and lethargy, I felt pretty good afterward. Not gonna lie, though...I cant fathom riding double the distance two days in a row. Ugh. Good thing I have a couple more weeks to work up to it...

See you next ride...



Operation Bike MS: Part One


It's only three weeks away, but I'm just crazy enough to do the Gateway Bike MS!

I've wanted to join my brother, Matt, on this ride for several years now, but some wild life event always seems to prevent my participation. Grad school, pregnancy, forgetfulness...you name it, I've been there. Well, no more excuses! After hitting the snooze button twice,

I finally rolled out of bed this morning, slurped some coffee, geared up, and headed out on the hilly streets of Columbia for my ride. Trainer Erin says to do 2 8-10 mile rides during the week and a 18-20 mile ride this weekend (my goal is 80 miles over two days in the Bike MS), so I headed down old 63 to Grindstone, Grindstone to Rock Quarry, Rock Quarry to Broadway, and Broadway home. Some of those routes do not have bike paths or sidewalks, so part of my ride was a little adventurous! Especially the part when I screwed up my gearing sequence climbing a terrible hill on Rock Quarry. 

Yick.

 Even so, I was reminded how much I LOVE riding and that I'm so excited to do it raising awareness for MS! :) 

Happy riding, everyone!

Friday, August 8, 2014

Between the Devil and the Deep Blue Sea: International Travel Tips

A few days ago I returned from a two-week trip in the South of France.

Two weeks.

No dirty diapers to change, no snoring husband.

All by myself.

*Cue Celine Dion*

Sounds like heaven, right?

Yes, the trip was amazing. Words can't describe and pictures could never capture the virginal beauty of the sleepy village of Mons overlooking the serene Mediterranean waters. I discovered the wonders of sulfite-free wine, became acquainted with several new friends, celebrated the joining of two inspiring souls who are very much in love, and basically just breathed deeply for the first time in what seems like years.

Though the retreat was wonderful, there were a few several lessons on international travel to be learned along the way. I remained calm and positive through every mishap, but I do hope my new found experience will benefit you the next time you decide to hop over the pond to embark on a wild trek through Europe.

And so I give you:

Ten Tips from a Tired Traveler

1. Be Smart When Booking Flights

I speak from experience when I tell you--book direct flights whenever possible--even if it means spending a little more money. Nothing is worse than realizing your nice two hour layover before your first connection has diminished to fifteen minutes due to flight delays. If you're lucky like me, you will still sprint across O'Hare to the next gate only to find that the plane pushed off from the gate five minutes early. Yep--book direct. Or just not through O'Hare.


2. Packing: Less is More

I consider myself a fairly low-maintenance lady. A week before a big trip like this, I make a packing list and spend several days refining and re-thinking what I will really need to bring with me. Do I really need to blow dry my hair? No. Must I bring five books to read when two will do? No. After packing my most needed belongings into the suitcase, I still find myself weeding out seemingly excessive items. Even so, my bag somehow ended up weighing around 46 lbs--4 under the limit. Great, right? Yes, unless you consider the treacherous cobblestone mountain I needed to climb once I arrived to the village with said bag. It took me and two friends to drag the heaping monster to my door. And then I almost passed out trying to make it to the bottom of two flights of stairs. How would I ever fit the three bottles of wine I planned to bring home? Lesson for you? Don't bring so much crap!

3. Use Your Apps

No matter how many times I mentally rehearsed the French phrase for "I'm allergic to wheat, dairy, and eggs" my brain always froze when I actually needed to deliver it to the nice lady at the counter. Though I didn't have reception to use data on my phone, I already typed in these words and other helpful sentences into my iTranslate app. The long list of French phrases were a life saver (literally).

Another app I like, Trip It,  plans your travel itinerary using information pulled from your email inbox. It was able to access all of my ticket confirmations and reservations so I had a nice neat screen compiling all of my plans. Since I had a few flight mishaps along the way, I did end up needing to confirm gates with airline websites, but that wasn't Trip-It's fault. My favorite part about using this app? I didn't have piles of paper to keep track of. Wonderful!

There are so many travel apps out there--peruse them and find the ones that will benefit you!


4. Fighting Jet Lag

My best advice? Sleep on the plane. Whatever you have to do---just get some sleep. I brought earplugs, Aleve, an eyemask, and a little extra money for some wine if needed. Another tip from a friend was to stay well hydrated. I concentrated more on fluids during my flight to the EU than I did on the way back, and I noticed a sizable difference. I was also surprised to see water fountains and/or bottle-fill stations in the airports, so bringing an empty water bottle in your bag would be an excellent idea. Just don't use a straw bottle with a bite-valve, it will erupt in your carry-on during the flight. Proved through my own experience. Twice.

5. Carry-on Must Haves

In addition to the items listed above, I will ALWAYS pack extra clothes, glasses, contact solution/case, and a toothbrush in my carry-on. It's not worth the risk to pack everything in your checked luggage! I've never had problems with bags before this trip, but I was sure glad I had an extra pair of undies handy when my mammoth suitcase didn't appear on the baggage claim belt in Nice. Though my things were hand delivered to me the next day, several others who haven't been so lucky.

6. Money Matters

To have financial peace on your journey, I recommend a little planning ahead of time. Figure out how much money you plan to spend (in whatever currency you plan to use...for me it was euros), and use this spreadsheet to keep track while you are gone. I used a paper version because I didn't have access to a laptop, but since this spreadsheet has all the formulas plugged in, using it on a computer would be much easier.


7. Cover Your Butt

Though helpful advice in it's literal sense, this item is all about protecting your identity and bank account while you are away. When traveling internationally, it's a good idea to register with the US Embassy in the country you plan to visit. Even if you never have a need to contact the embassy while you are abroad, the program can keep you updated on travel alerts and warnings. Very helpful in the crazy world in which we live! I also made copy of my passport and my credit cards to leave with a family member if they were to be stolen. If someone swipes your passport while you are away, you'll have trouble coming back to the US without someone helping you out with the handy copy you made! As an extra precaution, I made extra copies of these items and hid them in another (locked) part of my luggage so if I had any card/passport theft I'd be prepared. It's also an awesome idea to notify your credit card companies of your travel plans in case they decide to shut down your spending mid-transaction. But really, I'm sure you already knew that. :)

8. Let the Locals Be Your Guide

I'm sure this is a gigantic surprise, but people do things differently than we do! Who'da thunk? One day on my trip, I made the poor decision to jog part way down the mountain and back. When I reached the top, I was gasping desperately and incredibly thirsty. Previously, I noticed several places in the village where water was continuously flowing out of spickets on the wall. Thinking the purpose of the fountains were of purely historical or decorative nature, I didn't give them a second thought. However, as I was trudging back from my jog, I witnessed a local (a runner who had effortlessly passed me along my way...grr) walk up to the wall, cup her hands, and slurp the hydrating goodness. Really?!? I'm allowed to DRINK from the fountain? I'm such an idiot. Nevertheless, acting as if I planned it all along, I swiftly fell in behind the savvy French lady and took a nice long glug myself.

9. Smuggling Wine

Wine in France was literally like 4 euros. GOOD WINE. The best wine I've ever had. Don't be like me. Buy the wine cheaply from the grocery store/market and pack it in your checked luggage. DO IT. I was a dork and waited to get it in the Duty Free section at the airport. The same wine was quadruple the price. End result? I have crappy American wine in my refrigerator again. Boo. Hiss.

10. It Is What It Is

If you heed any of these silly little tips, heed this one. Arrive at your departure gate with NO EXPECTATIONS. It's so easy to build up the amazingness of your international adventure to be a dreamy fantastical traipse through gold encrusted happy land. Though my trip was wonderful, there were definitely bumps and dings along the way. I wasn't always in a good mood, and I didn't always feel physically equipped to do what I needed to do. Nevertheless, I had a very realistic attitude about the whole thing and entered my journey without much idealism. It's a good thing, because even though things didn't pan out perfectly, I was able to roll with the punches, find humor in the dysfunction, and enjoy every cobblestoned step of the way.

Tried and True Travel Gear

Nook HD--The charge on this thing lasts FOREVER. I contentedly read Gone with the Wind for the duration of my flights.

Airplane Headphone Jack Adapter--Granted, only one of my flights had a screen within my view, but it was also the only one that required a two-pronged headphone adapter! Score!

Travel Towel--There were no towels in my rental apartment in France, so I brought this one with me. It was a lifesaver--especially since we also didn't have a dryer. It was big enough to wrap all the way around me and absorbent enough to get me and my waterlogged hair completely dry without all of the bulk of a regular bathroom towel.

Jewelry Organizer--I usually don't require this much vanity, but seeing as though I was in a wedding and needed several dressy-uppy outfits, I figured I'd make a concession for myself. This bag is amazing--a place for studs, rings, and roomy pockets for necklaces and dangly earrings. I got mine at Target (and the colors are way cuter), but they aren't listed online.

Ginger Candies--These were a delight! I found them at a local healthfood store--and they settled my stomach during take-offs and landings. Also useful during pregnancy!

Sunday, July 6, 2014

Nook HD Cover Tutorial

Searching for a cute cover for my Nook HD (8G) was no easy task--so much so that I decided to make my own. I didn't even want to spend the measly $7 on a generic looking cover on Amazon when I could make one similar to those I found on Etsy absolutely free since I already had all of the materials I would need. I couldn't find any Nook HD-specific cover tutorials online, so it took a few days to work out all of the details in my mind of how I wanted to put it together--and even then I had to consult this older iPad tutorial for some help. And even THEN I ended up making it just small enough that the Nook wouldn't actually fit in the cover. Oops! On my second try (thank goodness for a large material supply...) I decided to go more slowly, measure more precisely, and to take pictures along the way so someone else could learn from my time wasting mistakes!

Nook HD Cover Tutorial



Supplies

Nook HD
Measuring Tape
Writing Utensils
Scrap Paper
Pattern paper/Cardstock
Scissors 
Rotary Cutter/Cutting Mat (optional)
Straight Pins
Coordinating Thread
Sewing Machine
Iron/Ironing Board
Coordinating Elastic/Hair-tie
Coordinating Button
Hand Needle

Fabric

Cut from the pattern/template (see below in step 3)

Outer Sleeve:
2x Outer Fabric (home decorator weight is the best. I got mine at Jo-Ann's)
2x Interfacing/Padding material (flannel/felt or interfacing will work)

Inner Sleeve
2x Inner Fabric/Lining (the part that touches the Nook--mine is basic brown broadcloth)
2x Interfacing/Padding Material


1. Measure the Nook HD from the back of the device with measuring tape...not a ruler. I made the mistake of measuring the front (screen side) with a ruler the first time, so my calculations were all wrong. The measuring tape accounts for the extra length/width added by the curvature of the device. Tricky!


2. Draw out a small diagram to help you remember the dimensions and aid in calculating your cutting measurements. For my cover, I added 1/2" each to the length and width to provide 1/4" seam allowance along each edge of the cover. See calculations below


3. Using the final measurements, cut a template from pattern paper, parchment paper, or whatever you have lying around. I used bright blue cardstock. 


4. Iron material and cut!


From top to bottom: Outer Fabric, Lining Fabric, Interfacing for Lining, Interfacing for Outer Fabric
I really wish I could figure out how to rotate these pictures!

After cutting 2 of each fabric, you should have a total of 8 pieces
 5. Sandwich the outer fabric with the outer interfacing. I will use the patterned fabric and the dark blue heavy duty felt. Starting at the bottom of the four layered sandwich, the layers should be interfacing, outer fabric right side up, outer fabric right side down, interfacing.


6. Put an arrow pointing to the top of the cover where the opening will be for the Nook, pin the layers together, and sew along the sides and bottom using a 1/4" seam allowance. I think I actually used 3/8". After sewing, run the iron over the stitching to set, and trim the outer edges. 


The finished edge of the outer sleeve
7. Using the same technique from the outer sleeve, assemble the inner sleeve, and pin. But don't sew yet, you will make one modification! 



8. As you can see in the picture above, I've marked an area at the bottom of the inner sleeve that says "No Sew"--leave this part open as you sew around the sides and bottom so you will be able to turn it later. If it seems weird, it's ok. It will make sense later. When you are finished sewing the edges (and ironing and trimming), cut a small rectangle the interfacing fabric on both sides where you left the opening for turning. This will reduce bulk after you turn the final product and sew up the opening. 

9. Time to grab the iron again! Turn the outer sleeve right side out and use your fingers to push out the corners and seams. Iron it flat. 


10. Prep your hand needle and thread to sew on the button. Using your best judgement (it really was a crap shoot for me), place the button on the front of the cover near the top. Reference the picture below for a general idea of where it should go. 

The end is in sight! If you're like me, all patience you had at the beginning is long gone by the time you begin sewing on the button...

11. Next, fit the outer sleeve (right side out) into the inner sleeve (wrong side out) so that the outer fabric and the inner lining fabric are touching. Scootch, pinch, and pull until it's a nice fit---the side seams should be lined up as well as the upper edge. Pin around the upper edge. 


A view to show how the fabric is layered




12. It is now time to affix the elastic/hair-tie. In my first failed attempt, I used a hair-tie. Had the cover been large enough to actually use, the hair-tie method would've worked perfectly. This time, however, I opted for just plain skinny elastic. I don't think this was the best idea because it was difficult to get the loop just right. 

Anyway, using whichever you decide, attach the elastic--loop side down--on the back of the cover between the outer fabric and the inner lining fabric--aka between the second and third layers. 


13. Sew around the top edge using a 1/4' or 3/8" seam allowance. Go really slow and make sure your pins don't get caught in the machine or the thread! 

What it looks like sewn


14. Remember that little hole you left when sewing the inner sleeve? Now it's time to work the magic! GENTLY pull the outer sleeve through the hole in the inner sleeve. GO SLOW. 


This is what it looks like  when the inner sleeve is pulled completely out. 

15. Fold the opening in on itself to close the hole in the inner sleeve and sew it shut. 

Folded

Sewn


16. Tuck the inner sleeve down in the outer sleeve, press with the iron, and voila! You could choose to top-stitch around the edges like I did, but in hindsight, I probably wouldn't. I think it'd look better without it--or at least with lighter thread. So...you make the call! 

And there it is, folks...a cute little cover for your Nook HD! When it was all said and done, it only took me an hour to complete--and I made it for FREE using materials I had on hand. If you don't have random fabric strewn about your house (why wouldn't you, though?) I can't imagine you'd spend more than $10 or so buying everything--as long as you had the essentials like a sewing machine and scissors, of course.

It fits this time!


My Nook is safe and sound and ready for hours of in-flight reading when I travel to France in two weeks!



And now to clean up the mess that has been happening about my feet...