Eating Healthy at Disneyland

I go to Disneyland a lot.  I don't mean twice a year a lot.  I mean you-must-be-so-bored-going-there-again a lot.  Yup, we try to spend at least 2 weekends a month there.  Going to the land of the mouse so often I try to eat healthy.  I am training for a series of upcoming races so I am trying to fuel my body properly.  Is it a challenge to do while at Disneyland?  I'm not gonna lie:it can be.  When it is a challenge, it is because of choices I make and not the lack of availability of good, wholesome foods.

Food Carts

There are food carts available throughout Disneyland and California Adventure.  While some of the food carts do sell ice cream, churros, popcorn, and other less than per get snacks, many sell fresh fruit such as apples, pineapple, bananas as well as dried apple chips, and carrot/celery snack packs.  At Disneyland these choices are readily available at the carts near the lockers on Main Street, near the back of Fantasyland near Big Thunder Ranch, and across from Splash Mountain.  Inside many restaurants are healthy options that include juice, yogurt and fresh fruit platters as well.

Water
Any dining restaurant in Disneyland will provide water.  I often refill my water bottles at Disneyland and California Adventure and have never had any problems in any establishment even if I am not dining there.  So leave the gallon water jugs at home and refill your water bottle as often as needed.  Since you are going to be walking ALOT, drink lots of water!

Dining Establishments
My favorite dining establishment is Ranchodel Zocalo Restaurante near Big Thunder Mountain.  The price is reasonable, the portions are good and I can order grilled chicken that is extremely tasty.

This is my go-to dinner and I share it with others~it's too much for me to eat alone.  They also have enchiladas, carne asada, grilled chicken salad, fruit salad, fresh fruits (apples, bananas, fresh fruit plates), tamales and other yummy entrees. 

At most restaurants, there are healthy options.  If the issue is a dietary allergy (i.e., gluten intolerance, dairy intolerance, etc.), let the staff at the restaurant know.  The cast member will likely have you talk to the chef directly.  When we brought my nephews who have gluten and dairy allergies to California Adventure, Disney was able to make gluten and dairy free pizzas for them!  Just be prepared to wait 10-15 minutes while they cook the order to your specifications.  Don't know what eating establishments can cater to your allergy or intolerance?  Visit Chamber of Commerce in California Adventure or City Hall at Disneyland or call Disney Dining and they will help you out.

Splurges
Yes, you may be tempted to go off your diet.  If you do, find something that you enjoy that is made fresh at the park.  For example, don't splurge on a cupcake since it is not made fresh at the parks.  Instead, splurge on some fudge or candy apples which are made in the parks.  Make the splurge worth the calories!

So, eating healthy at the parks is definitely something that can be done with ease.  One final tip: you can bring food into the Disneyland and California Adventure. Tom Sawyer's Island (now called the Pirates Cove) in Disneyland is a great place for a family picnic!

How I Beat Plantars Fasciitis (Hopefully)

On January 10, 2013, I was in the middle of my last long run prior to the Tinkerbell Half Marathon.  I was going to run 11 miles.  At mile 6, my left foot began to ache and by mile 10, the pain had changed from a mild ache to sharp pains.  I limped back to the car.  I had never had any foot issues, my shoes were relatively new (less than 100 miles on them) and I had been relatively injury-free to that point.  Between that date and the Tinkerbell Half Marathon (about 9 days), I iced my foot in hopes the pain would subside.  Long story short, the pain did not go away.  I had my foot taped at the Tinkerbell expo and decided to run the race anyway.  After all, it was my first half marathon, I had paid a fortune for the pleasure of running at Disneyland and I wanted to at least try.

I ran the Tinkerbell injured and somehow got through to the finish line.  A month later, still in pain, I ran/walked/limped through the Princess Half Marathon at Disney World.  Let me start by saying that running while I was injured was probably the most stupidest thing I have ever done.  Well, maybe not the stupidest but certainly in the top 3!

After the Princess Half Marathon in February 2013, I was in PAIN.  It hurt so much to walk that I had to use crutches.  My first appointment with my chiropractor I hobbled in on crutches.  She could hardly touch any place near my arch without tears welling up in my eyes.  Fast forward one year: I was able to Tinkerbell in 2014 pain free! 

So....these are the tools I used to beat plantars fasciitis:

1.  The Aircast Foot Brace
The foot brace is a neoprene sleeve that I wore every day until I was able to walk/run without pain or a flareup.  It is a neoprene sleeve with an air bladder that contours to the bottom of your foot and arch.  As the symptoms lessened I wore it less and less.  It helps the plantars fascia heal by stabilizing and not allowing it to stretch fully.  There is an air pocket that contours with the bottom of your foot and minimizes the stress on the plantar fasciia.  While it can be ordered many places, here is the amazon link.

2. Night Brace
This is worn at night when you are sleeping.  Sexy, right?  There are several different models on the market at several different price points.  The brace keeps your foot flexed so the plantar fascia does not shorten at night.  By wearing the brace, there is not pain when you take your first steps in the morning.  I have owned several models since I left one at my parents' house, one was lost when we moved (seriously, how do you lose something this bulky and ugly?!) and a third lonely boot was lost on a vacation.  Here is one model of boot that can be ordered on amazon. 

3. Tennis Ball
I rolled my foot on a tennis ball every chance I had.  Seriously!  I have tennis balls stashed away in my office desk, the center console of my car, my purse, my nightstand, my dresser, and several other places.  I just rolled my foot on the tennis ball any time I thought about it.  Watching TV, reading, working, commuting (don't worry~I was the passenger) became my "rolling the foot" time.

4. Massage Therapy and Chiropractics
My massage therapist, Nicole from Soothing Kneads is a miracle worker.  She understands the human body and is also a chiropractor.  She integrated massage, Active Release Techniques, Graston Therapy (torture?), and many other techniques.  While her massages are WONDERFUL, she is up to date on the latest and greatest treatments and she was integral in my recovery.

5. Kinesio Tape
I use (and still do) kinesio tape when I run.  My favorite brand is Rock Tape but KT Tape is probably more popular.  I have trouble with KT Tape sticking but I have never had a problem with Rock Tape sticking and staying for multiple days.  There are some great videos  Rock Tape's website and KT Tape's website about how to tape for specific injuries.

My best tip~don't run injured (duh!) and don't push yourself.  It took me almost a year to be able to run without flareups and pain.  I have no doubt that if I had not ran 2 half marathons injured, it would not have been such a long recovery period.  Don't push yourself when you are injured.  Give your body the time to allow it to heal.

If you have had this injury-that-must-not-be-named, what did you find useful?  Share your tips below and help others who are struggling with plantars fasciitis.

Pink shoes photo used in title shot: photo credit: <a href="https://www.flickr.com/photos/whappen/2229446669/">Wha'ppen</a> via <a href="http://photopin.com">photopin</a> <a href="http://creativecommons.org/licenses/by-nc-sa/2.0/">cc</a

Wednesday Weigh-In 1/8/14

I started the week at 194 lbs.  Today's weigh-in was 191.5!  Yippee!  I know some of this is water weight since I just started drinking water again.  But I also started exercising again and eating healthy so some of the loss is from those efforts as well.  So far so good!

Weekly Goal (January 6-12, 2014)

I have been thinking about my goals for this week.  I initially had a list 30 but then re-evaluated when I realized there was no way I could accomplish them.  Goals should stretch me but I should not set myself up to fail.  So, goals for this week are:

1. Lose 1 pound this week by exercising and eating healthy

2. Bill 4 hours each day for my business.

3. Spend at least half hour a day dedicated to personal improvement.

4. Spend at least half hour each day dedicated to professional development.

5. Work out at least 4 days this week (running, T25 focus).

Wednesday Weigh In

After several months of letting myself lapse, I am rededicating myself to taking care of myself and continue on my path to healthy.

But, today was a tough day.  Yup, time to face the music and step on the scale.  That was hard.  Hard to face reality but that is the only way to move forward.

So.....the beginning number in 2014 is 194.0.

Now, time to start eating healthy and working out...one decision at a time.

Weekly Goals: 10/6/13-10/12/13

Weekly Goals:

1.  Lose 1 pound by October 12, 2013 by exercising daily and eating healthy every 2-3 hours (Beginning weight: 192.5)
2.  Plan for each day the night before.
3.  Do stretches for PF nightly
4.  Read or mediate on your goals nightly for 20 minutes
5.  Exercise Daily and follow the following plan:

10/6-10/12	Run 2 miles;	Betty Rocker Day 1	Elliptical 30 minutes	Bettery Rocker Week 1	elliptical 30 minutes	Walk 1 mile	Run 4 miles
	Pop Pilates Beginner	Pop Pilates: ABC Abs	Fat Burning Cardio Warmup	Quiet Cardio	Pick Me Up Quickie	Feel Good Soul Stretches	Betty Rocker Week 2
		Pop PIlates: Ab Time	Total Body Pilates	Stretching for Flexibility	Body Sllimming Workout	Backless Dress Workout
				Bubble Butt Workout	Crazy Core Workout	What makes you Bootyful

Training Injured: Crawl If I Must

I have been struggling with that injury that must not be named (cough...cough...plantar fasciitis) since January 2013.  While initially it was limited to the left foot, while training for the Dumbo Double Dare, I began feeling that ominous pain in my heel/arch on my right foot.  I am going to be training for the Tinkerbell Half Marathon that occurs on January 19th.  How to train for it has been an ongoing discussion with my chiropractor.

So, we first focused on what I can do without risking further injury: aquajogging and elliptical trainer.  I have access to a pool and have an elliptical trainer as well in my home workout gym.  I will start off on the elliptical trainer but if I cannot do it without pain, I will switch to aquajogging.  Both forms of exercise are great cardio and low to no impact.  More information about aquajogging can be found here.

In addition to daily stretching, massaging my foot with a tennis ball and towel scrunches, I will also begin to incorporate strength training.  Strength training will strengthen the muscles so the injury will be less likely to occur again.  For my strength training, I love my Zcut DVDs that feature workouts with Zuzka.  The workouts take about 30 minutes so they are perfect for my busy schedule and, while you can use weights if you want, they feature bodyweight resistance exercises.  I love the workouts and by the end I am a sweaty mess.

The third component is stretching daily.  I have specific stretches for that injury which must not be named but I am also to my whole body daily.  In addition, I have a Triggerpoint roller which I roll out on nightly and The Stick which I use at the office at least twice a day on my calves.

Triggerpoint Roller

The Stick

I have modified the Tinker Bell Half Marathon Training Program for beginner runners on the Run Disney website.  I incorporated strength training every other day, on Tuesday/Thursday I train either on the elliptical trainer or in the pool by aquajogging, and I run on Saturdays outside.  I also never run more than 13 miles and every other week is only a 3 mile run to give my body time to heal. My training schedules for September through the event are:

 I will also be following the old adage "If it hurts, stop" so I don't injure my foot further.  If it hurts, I will modify my workout appropriately rather than push it.  My goal is to run/walk the Tinker Bell Half Marathon without further injury.

I know I am injury prone so setting a schedule with the injuries in mind is essential for my training.  I'd rather be too conservative rather than push myself too hard, too fast and have additional injuries.  Happy training!  Let me know how your training is going and how you deal with injuries.