Thursday, October 16, 2014

Best Runner Eats at Epcot International Food & Wine Festival




In my decade or so working with the NHL, I learned a thing or two about endurance training, fitness performance, and mostly importantly, sports nutrition.  DID YOU KNOW that the average aerobic mileage a professional hockey player traverses on the ice is the equivalent of running three half marathons per week?  At this elite level, diet plays such an integral role in performance that our team of physical therapists needed to integrate lifestyle, hydration, sports foods and pre-therapy meals into all rehab sessions.  My is that information coming in handy now...


While many runners begin their "gut training" months before a half marathon, the Epcot International Food & Wine Festival can distract and tempt even the most disciplined.  By keeping these guidelines in mind, you may avoid the dreaded Porta-Potty shuffle.

1.  Avoid unfamiliar foods 
Most runners instinctively know this.  However, the 1.3 miles of World Showcase can prove to be the undoing of any 13.1 master.  In the three or four days prior to your race, you don't want to introduce new spices and cuisines into your routine; a runner's gastrointestinal tract tends to be quite unforgiving on race day.  Tacos and Chirashizushi might just be sensational post-race tastes.



2.   Watch excess fiber
How can you go wrong with fruits and vegetables??  In the 24 hours prior to your race, overloading on high fiber foods (including beans and most cruciferous vegetables) can not only lead to gaseous bloating, but too much roughage can actually be an irritant to your GI system.  If you have diarrhea on the course you will be very irritated!  Go easy on the salads and "healthy" options, such as the ones at Intermission Cafe.

3.   Sensible carbohydrate stocking
Adequate glycogen storage is essential for meeting the physical demands of a half marathon.  Carbohydrates are the primary fuel for distance events and provide the glycogens that are turned into energy during your race; of these, more complex carbs will provide additional nutritional value.  If tolerated, brown rice, quinoa and sweet potatoes are good choices.  Of course, everything in moderation.  Best practice dictates increasing your carbohydrate loads three to four days before your race.  NEVER consume large quantities of anything- including pasta- the night before.  Think dead weight.  (See my Top PT Tip for carb loading.)

One of my personal carb favorites in the Belgium Marketplace.

4.   Protein
If you've seen the myriad of chocolate milk adds geared towards runners, you know that protein is crucial for post-run recovery; supplemental protein intake allows for muscle tissue repair and promotes immune function.  In the week before your half marathon, as you adjust your training intensity, you may wonder how imperative proteins are.  The answer is very, as long as your choice is the lean variety.  Proteins can slow down the digestive process and lead to sluggishness on race day.  Reasonable portions of fish, boneless skinless chicken or turkey breast, low-fat yogurt, eggs, almonds, low-fat milk are excellent choices.

Greek yogurt is a perfect protein choice!! (Alas, this is a 2013 selection.)
5.   Fats
Fats still get a bad rap, but that is a debate for another post.  During the days before your event, saturated  fats are certainly not your friend.  Butter, high-fat cheese and other animal products are not easily digested by the body and may slow.  You.  Down.  That nice juicy steak that you feel you are entitled to may linger in your colon for days or weeks!  Avoid beef and deep-fried foods until after your run, or your body may be forced to shunt to your stomach to aid in their digestion at the sake of your pumping leg muscles.

That leads me to my personal picks for 2014:

Best Runner Eats at Epcot International Food & Wine Festival

Belgium
-   Belgium waffle with berry compote (omit the whipped cream)
Brazil
-   Mocequa de pescado- Regal Springs premium tilapia with cocunut lime sauce and steamed rice (gluten free)
Canada
-   Seared rainbow trout with bacon, frisee and L8 Harvest, Minus 8 Vinaigrette (gluten free)  Leave off the bacon if you can!
Japan
-   Spicy hand roll- Tuna and salmon with Kazan Volcano sauce  (On the side, of course!)
Patagonia
-   Roasted Verlasso salmon with quinoa salad and arugula chimichurri (gluten free)
Puerto Rico
-   Ensalada de carrucho- Caribbean conch salad with onion, tomato and cilantro (gluten free)
Scotland
-   Fresh potato pancake with smoked Scottish salmon and herb sour cream  (On the side!) (gluten free)
Singapore
-   Seared mahi mahi with jasmine rice and "Singa" sauce

When all else fails, Tangierine Cafe is the perfect default dining location in Epcot for runners looking to follow the above guidelines 1 through 5.  Of course, come November 9th, all guidelines are suspended!!  Bon appetit.



Please whet your Disney Wine & Dine Half Marathon Weekend appetite with these other scrumptuous posts.


Virtual Walt Disney World Marathon Weekend Blog Hop Directory

Virtual Disney Wine & Dine Half Marathon Weekend Blog Hop





Virtual Disney Wine & Dine Half Marathon Weekend Blog Hop
"It is with deepest pride and greatest pleasure that we welcome you to" your race!


Virtual Walt Disney World Marathon Weekend Blog Hop Directory



Best Hotel AccommodationsBest Hotel Accommodations~ Tricia Lynne      Pixie Dusted Treasures

Tips for Running Your 1st runDisney Race~ Karen Abshire Seal    ... Just Me & My Running Shoes

Race Costuming~ Magically DonnaKay      Guru Donna Kay

The West Coast Advantage~ Sunny Delaney      The Adventures of Team Wil-Sun


Pacing & Fueling for a Night Race~ Marge Burzynski Gerwels       tiny bits of magic


iGiftbag~  Juliana Calhoun       4 Well Rules

What to Carry While Running~ Beth Bahr       Disney With Children


Event Transportation~ Sarah McDowell       Sparkly Runner


Best Runner Eats at Epcot International Food & Wine Festival~ Didi Marie     DIStherapy
    

Mickey's Jingle Jungle 5K ~ Meranda Steel           Fairytales and Fitness


Disney Wine & Dine Half Marathon~ Meg Pudzianowski           Runaway Royalty


Celebrating 5 Years of Wine & Dine Bling~ Christine Cheng         The Polka-Dotted Mouse


Wine & Dine Finish Line Party~ April Shuping          Run the Great Wide Somewhere



I'd like to reserve a seat at the head of our table for our co-host Meranda (@fairytalesnfit  Fairytales and Fitness)!  A special thank you for each of our authors here, and for all 75 authors from previous hops; we will never look at a runDisney event again without your savvy tips, tales and tuteldge. Magnifique!!

"Course by course, one by one."  Hop on!

Virtual Walt Disney World Marathon Weekend Blog Hop

Virtual Tinker Bell Half Marathon Weekend Blog Hop

Virtual Disney Princess Half Marathon Weekend Blog Hop

Virtual Expedition Everest Challenge Blog Hop

Virtual Disneyland Half Marathon Weekend Blog Hop

Virtual Twilight Zone Tower of Terror 10-Miler Weekend Blog Hop


Monday, October 13, 2014

Runners/Writers Wanted for the Virtual Disney Wine & Dine Half Marathon Weekend Blog Hop




Madame et monsieur- be our guest!  
You are cordially invited to participate in the next (and final) Virtual runDisney Blog Hop. Place your reservation and join us for the upcoming
Virtual Disney Wine & Dine Half Marathon Weekend Blog Hop

   
Attention experts, pros, beginners and wannabes, we want YOU!  My co-host Meranda (follow her @fairytalesnfit  and Fairytales and Fitnessss blog) and I are looking for runDisney connoisseurs who will join us in a Virtual runDisney Blog Hop on Monday, October 20th, 2014.  Each potential writer will choose a race topic (from costume planning to Mickey's Jingle Jungle 5K to the Finish Line Party) and cover each delicious course, from an instructional and/or personal point of view.  Together we'll map out the journey of the Disney Wine & Dine Half Marathon Weekend, for the both the benefit of first timers and to whet our own appetites! 


Virtual Walt Disney World Marathon Weekend Blog Hop Directory

Would you like more details?  Are you ready to bite??  Please contact me HERE.  **This blog hop is open to bloggers and non-bloggers alike.**  Remember, every post is delectable!!


Prior posts in the series:

Virtual Walt Disney World Marathon Weekend Blog Hop

Virtual Tinker Bell Half Marathon Weekend Blog Hop

Virtual Disney Princess Half Marathon Weekend Blog Hop

Virtual Expedition Everest Challenge Blog Hop

Virtual Disneyland Half Marathon Weekend Blog Hop

Virtual Twilight Zone Tower of Terror 10-Miler Weekend Blog Hop




Sunday, October 12, 2014

Vera Bradley Hipster Giveaway




This is surely one of my favorite "Hidden Mickey" ventures!  The Disney Collection by Vera Bradley is created especially for Disney Parks, and can only be found within the parks or the Disney Parks online store.  Until now!  A group of Disney bloggers has banded together to bring one lucky winner a Vera Bradley "Where's Mickey?" Hipster directly to their doorstep.   The bag is bright and stunning in vibrant shades of blue and green, and sports numerous pockets, an adjustable cross body strap and zippered closure.  Of course, its best feature are those classic Mickey icons.


Giveaway:
Monday, October 13th through 11:59 PM Sunday, October 19th Central Standard Time.  Winner will be chosen by at random by Rafflecopter, and then notified via e-mail after verification of all entries.  To officially accept the prize, the winner must respond by e-mail within 48 hours.  Make sure to include a valid e-mail address that you check regularly.  The giveaway is open to residents of the Continental United States only, except where prohibited by law, and you must be 18 years of age or older to participate. 

a Rafflecopter giveaway