Tag Archives: health

Happy LOLA New Year!

    The LOLA New Year Poem 2014 

Eat more whole grains and get off your fanny

So this year you won’t feel like such an old granny.

Out with the old habits and in with the new

LOLA coaches will motivate you to run a mile or two.

Come join us in this new year and in 2014 have a happy new rear!  


                             Best wishes for a happy, healthy & prosperous new year 


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Waiting For The Marathon

trotonbye_138Waiting for a marathon is kind of like waiting to have a baby.  I am less than 48 hours away from the finish line and it feels likes a lot of “hurray up and wait” at this point. Brings back memories of being 9 months pregnant waiting for the big day to arrive with excitement, nervousness and dread. And having to navigate through my days with pre-marathon brain is a challenge in itself. Having pre-marathon brain is much like having baby brain…hard to focus on anything except the task at hand, forgetfulness  with emotions swinging from “I am strong! I can do this” to “oh no, I can’t do this, it’s gonna be way too hard.”  And yet, when having a baby you have no choice in the matter…it’s happening whether you want it to or not. But at least there are some good meds:)  In running a marathon, I do have a choice and there are no meds that I have found which make this any easier each time I step up to the start line. Being well-trained, rested and well-fueled makes all of the difference but it still really comes down to….wait for it…wait for it…..poop. Also just like approaching labor, it’s all about the poop.

Anyone that has ever waited for a race to begin (or labor for that matter) knows all too well that the very first thing you think about that day is when & where nature will take it’s course. (Of course, in labor…you are hoping it’s not on the delivery table for all to witness. I’ve had 4 kids, no comment.)  We know by now that running and exercise is good for maintaining regular habits. ( you know which habits I’m speaking of.)  There is even a theory that regular running may decrease the incidence of colon cancer. All good but when you gotta go and it’s wrecking your game….it’s horrible. I have been caught many times with my game wrecked…making deals with the devil, god, my deceased ancestors and anybody that will listen…to let me find a bathroom of any kind asap! And you know that good feeling when you see there in the distance, shimmering like a pot of gold…an outhouse! Never are you so excited to see that blue paneled loo or pot-o-let, words that sound much fancier especially when said with an english accent.  I pray, “just please don’t be locked. I promise to floss 7 nights a week instead of only 4.”  Relief at last!


An estimated 60-100% of runners have “runner’s trots” that can occur during or after their exercise.  As a Sports Nutritionist, my family…especially the teenagers, loathe the fact that I get to lecture to large groups of people about peeing and pooping! I explain that is an important part of being an active person and as you age things change. This is when they tell me they have heard enough and leave the room. The reasons for runner’s trots are not known for sure but may be due to the up and down motion of running along with the flow of blood being diverted to your legs and away from your intestines. Add in some dehydration and too many sugary sport drinks/foods and you too will be looking for the next port-o-let. 

A few tips on prevention: 

* Try to avoid eating for at least one hour before you exercise – the presence of food in the stomach will make things worse or contribute to the problem. Get to know your own digestion, see what works best for you & how much time you need pre-run to digest.
* Try to avoid the intake of caffeine and warm fluids as it is possible for this to speed up the movement of waste through the intestines.
* Make sure to limit your intake of dairy products, particularly if susceptible to diarrhea.
* Limit high-fiber foods in the days before a long race/run.
* Avoid the foods that you know cause problems.
* Drink plenty of fluids. It is best to drink a full 16 oz. of water an hour before your workout, giving the excess fluid time to pass through, and start off well-hydrated.

Design your training routes to include a restroom. And of course, consider a medical check-up and be open in discussing your problem with your medical practitioner. Remember, poop happens. At some point, EVERY runner experiences these problems. They are usually easily solved with a few adjustments in your habits.

And just like waiting to give birth, I am looking forward to being on the other side of this race. I can’t wait to eat & drink what I want again, run a quick hour with friends and have my brain back in one piece. Unlike giving birth, once you have that baby…the job just begins. At least I know, the night after the race I will sleep like a baby. I will see you on the other side.


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Bites, Sips and Tastes

English: A pile of Goldfish Crackers, made by ...

Who can eat just one, handful?

It’s that time of year. Kid’s activities in full swing between birthday parties, sports banquets and playdates, you try to grab a bite of something reasonably healthy to get you through. Yet, even with the best intentions, we come up short and soon…very soon, the kid foods at these events become your staple. By the end of day, week, month or year, you end up feeling like an overstuffed goldfish cracker.


We have all been there….at yet another kid event telling ourselves “I am  not going to eat the pizza or birthday cake this time.  Well, okay maybe just one bite because my daughter isn’t going to finish her slice of pizza and I am alittle hungry. It is lunch time afterall and one bite will hold me over until I get out of this party and home for some healthy adult food.”  We know what happens next. A very slippery slope that has us topping off 2 slices of pizza with the “oh no, I couldn’t birthday cake.” Leaving the party we vow to never do that again.  We tell ourselves “at least I didn’t have the ice cream with my cake,” which makes us feel better and we promise to plan better next time. And then it happens again and again.  Not because we love kid’s party food ( although I do love Safeway birthday cake frosting or any frosting for that matter:)  but because we, as women & moms, put ourselves on the back burner when it comes to planning and taking care of our own needs. In my case, it happened for about 10 years, guess I’m a slow -learner.



I witness countless women making a day of waffle bites from their kid’s breakfast, lattes, finishing off  kids ice cream after school , a glass of wine or two, followed by a few french fries and crusts of grilled cheese sandwiches the kids left on their plate. I even had a friend tell me her dinner consisted of goldfish crackers from her son’s high chair and wine every night because her husband worked late, so why cook? Any of this sound familiar?
And yet, women with young children are some of the biggest calorie burners out there ( read, constant motion) and still struggle to lose or maintain their weight. Those bites, sips and tastes add up quickly over time and sadly, we hardly realize we ate them. They are not satisfying, do not fill us up and leave us nutritionally out of balance. This scenario on a regular basis will leave you even more fatigued and looking around for the quickest pick me up..more sugar please?
Ladies, take advantage of this time in your life with your revved up metabolisms. Don’t waste all of that bonus calorie “burn” on things like goldfish crackers and pizza you have tasted 1000 times before…save the bites, sips & tastes for the special occasion great homemade food that is worth every bite.
Eating well takes planning.  Plan ahead before heading out to these events….eat BEFORE you go (even it means you will arrive 15 mins late), bring an apple for the car or stick with the fresh veggie platter or cheese stick at the party. NEVER show up hungry…you know what will happen.
Put yourself first. Take care of your health and your family will forever benefit.Apple with white background

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Six Weeks (Happy New Year!)

HooHaa 52 - Resolution (Week 24)

weight loss is the #1 new year resolution

Six Weeks? It is the average lifespan of a New Year’s Resolution.

I can feel the buzz all around me…the gym getting more crowded, people vowing to never eat sweets again and the latest diet books are front & center at the bookstore.

The definition of a New Year’s resolution is a commitment that a person makes to one or more personal goals, projects, or the reforming of a habit. Marking the New Year, as a new beginning, makes it easier for people to commit to their lifestyle changes which they plan to do for the following year. These resolutions are easy to make when you have been eating, drinking, skipping workouts and generally feel like crap after 2 months of holiday celebrations. We have all said something like….”I will not drink for a month and I’m going to workout everyday for 2 hours.” Yea, sure?!  Then guess what, It’s Super Bowl Sunday and you treat yourself for being such a puritan for the past 4 weeks…”you deserve,  just one drink with a few chips & guacamole” And then it all begins again until the following January. Sound somewhat familiar?

Weight loss, exercising & smoking cessation are at the top of the resolution lists. Along with getting organized, meditating, new jobs and improved finances. Just look at these things..most of them evolve over a lifetime but yet we think there is something magic about January , that is going to whip us right into shape. I do believe you can be thinner, happier and healthier in the New Year, if you truly want to be. But it will require preparation, perspiration and work! No magic pills!

So this year, Resolve to NOT resolve. Do NOT fall for the latest diet or extreme fitness program. These are proven to not work. Just get right back on track with your healthy lifestyle. I ask people to think back to last summer, what was that ONE thing you wanted to work on & change? Pick that as your goal for the new year and let it slowly unfold into your  lifestyle in 2013. Why this one thing? Because, it has most likely been on your resolution list more times than you can count. And with the low success rates of New Year’s resolutions…it too was lost. Keep it simple and focused and you may be surprised how many other things fall into place as you live your life actively in body, mind & spirit.

With this in mind, I send to you and yours my very best wishes for a healthy, happy and sweaty 2013!

Kim Juarez & The LOLA Family

** We hope that LOLA has in someway touched your life. As you ring in 2013 with friends and family, please keep the LOLA Project in mind. We have just 26 days to go…we need your help.  I will be ringing in the New year committed to working towards a healthier generation for my kids and yours. Will you join me? Please help us bring jobs and health to women and children this year. Click link to donate and read more about the LOLA project.


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Ode to my Saggy Butt

Through the eyes of the children

Out of the mouths of babes.

I was lucky enough to spend some quality time with my kids this 4th of July holiday. All was going really great until my youngest daughter blurted out that one of her older siblings had said “mom’s butt is saggy.” Ha, I laughed it off, took it stride and chalked it up to being over 40. But then I got defensive.

Okay kids, listen up….my butt may be a bit saggy, maybe a 5 on a “sag factor” scale. I’m thinking not bad for a woman my age, right?! But this butt has provided me great cushion for the endless hours of nursing and rocking you all to sleep, been a platform for the taxi driving I do for each of you & has endured many “pains in the ass.”  Not to mention it has powered me up countless hills on my feet and my bike, helped me kick my way to the other side of the pool and always has my back when I need  more strength and speed. Just because your butts are still perfectly placed where nature intended them to be, one of these days  you too will be lucky enough to have a higher number on the sag scale. And then, you will realize that sag happens while you are living your life.

So here is to my saggy butt. Thank you for all of the support over the years. And to all of you, celebrate your body this independence day for all of it’s imperfections and beauty.

And to my kids….thank you for keeping it real.  Love you!





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The Great Food Break Up Challenge

The Challenge: To BREAK UP with a FOOD.

You know the food…the one that calls your name, haunts you, makes you eat too much of it no matter how much self-control you have, makes you weak in the knees and vulnerable?  Like a bad relationship……leaves you feeling worse after being together.

English: A young girl enjoys pico de gallo and...

  (Photo credit: Wikipedia)

Here is the challenge…Break up with that food.  The one that you feel is contributing to those first or last few pounds that you have been trying to lose. The one that you know is not doing you any good nutritionally or emotionally. ( Just like a bad relationship….time to let it go 🙂

Breaking up with a food just means to take it out of your life for awhile. It doesn’t have to be forever.  I like the idea of breaking up with a food rather then thinking I can “never” eat that food again.  Again, like a bad relationship, you may not be able to be friendly right now, but maybe in the future.

It’s a more comfortable mindset…”if you love something then set it free.” It gives you time to try life without it. You may be surprised that you CAN live without it and don’t really miss it. And when you are ready to re-introduce that food back into your life, your relationship with it may be completely different. Are you ready for the challenge?

Tips for a Healthy Breakup:

* Start Small. Begin with a 4 week breakup.

* Be Specific. Do not try to eliminate an entire food group, i.e. sugar. Instead pick one item, i.e. cookies after dinner, and stick with that.

* Choose the right food. Be honest with yourself about which food is really getting in your way. Not the occasional piece of cake but something you eat/drink almost daily that has become a bad habit.

* Have a Healthy Alternative. It would be nice if those craving magically went away but most likely they will not. Have a healthy alternative on hand to ease the transition. (i.e. air-popped popcorn vs. chips)

* Get Back on the Wagon. Right away, if you have a “chance meeting” with your food. No guilt or self -doubt.

Here’s my story:  I broke up with tortilla chips 1 month ago. Our relationship was ongoing, most evenings right before dinner as I cooked and munched. It began innocently with 1 handful (portion controlling 🙂 and then grew to 3+ handfuls….quickly adding up those pre-dinner calories to more than 500 before we even sat down to eat. To tell you the truth, I haven’t missed them and when I have been around them I just tell myself  “sorry, we broke up.”

Now I nosh on cut veggies/air popped popcorn as I cook and save myself the extra calories/fat, especially at the end of the day as our metabolisms come to a screeching halt for the night.
These types of calories add up so quickly….did you know that it takes just an extra 100 calories/day for an entire year to equal 10 pounds? Could it be “that food” that is holding you back……

Are you game? What are going to break up with? Would love to hear & support you with your breakups. Good luck!

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Gluten or No Gluten?

Gluten-free or not gluten-free, is the question?  I get asked this more & more these days. Thanks to the media & food corporations driving this “fad,” people don’t know how to eat anymore. I talk with clients that have adopted this style of eating and are not really sure why? Other than, they have jumped on the latest “fad-wagon.”  Scarsdale, Atkins, Caveman.. all are just another name for the same diet. Higher protein, low or no carbs. And now, it’s the Gluten.

I recently got an email from a former client that had moved away wanting help with her diet because her cholesterol had gone up so much that her MD wanted to put her on meds. She is trying to avoid meds and wanted me to take a look at her eating plan. The first thing she told me was that she went Gluten free 2 years ago and now her cholesterol is sky high and has become pre-diabetic. She is fearful because her family has a high rate of heart disease related deaths. (By the way, this woman is lean and strong and works out regularly)
I asked her “why did you go Gluten Free?” She said…”I’m not sure, my chiropractor told me I should” AArgh….enough said!

My reason for sharing this client story is to remind you that Gluten-Free has become another fad diet. Unless you are one of the very few that have had an intestinal biopsy to show you truly have Celiac Disease, a gluten free diet is not a magic pill. Just as we have had no sugar, no fat, high protein, no carbs in the past…now we have no gluten. ( maybe next will be high gluten 🙂

A few points:

* Gluten comes from wheat and at some level, just about any commercially available food either contains wheat or has trace contamination from wheat, so a gluten free diet is much easier said than done.

* The history of human culture is closely tied to the history of bread. Bread was one of our earliest portable foods, which made it possible to take long journeys. Its carbohydrate content made it a high energy food, and combined with its light weight, bread was about the best food you could have with you. Bread made it possible for humans to migrate. Gluten built the bread that built the world.

* And since then, gluten has been used in many other foods as well. It’s handy as a protein supplement, and as an all-natural way to add elasticity to foods. People usually lose weight when first adopting a gluten free diet because it immediately takes away all of the favorite foods we like to eat i.e. bread, crackers, chips, etc. The gluten free foods are often high in fat and calories. It is not considered a “healthy diet” because it is high in overall fat and cuts out one very important food group. In a recent study of the healthiest diets, it ranked 25th out of 25. Need I say more?

Please be sure to educate yourself before starting any new extreme diet. Moderation is key to longevity.

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