In January, I ran my first full marathon! I didn't start running until I was in my 30's, so it's not something that I ever believed would be possible. But not only was it possible, it was a BLAST! Here is a video recap of my amazing experience at the 20th Anniversary Walt Disney World Marathon.
I was lucky enough to sit down recently with Chef Gary Jones, Culinary Dietary Specialist at Walt Disney World® Resort, for a chat about running nutrition.
Not only is Chef Gary a fantastic recipe developer and chef, but he’s also an ULTRA runner/tri-athlete! You’ll love some of his suggestions for how to stock your pantry and fridge, along with recommendations on foods to cook ahead so you’ve always got something in the fridge to cook up quickly. No excuses not to cook according to Chef Gary!
Stay tuned in the upcoming weeks when we'll showcase a couple of Chef Gary's recipes, designed specifically with runners in mind! Comments or questions? Tweet me @DietDivaTara.
Known as the "Diet Diva," Tara Gidus is a nationally acclaimed nutrition expert and the official nutritionist of runDisney.
Since the announcement of the Dumbo Double Dare, runners on Facebook and Twitter have been asking to see the bling. Today, the wait is over! We are happy to share the 2013 Disneyland Half Marathon Weekend finisher medals with you.
Will you be one of the runners taking home a medal set at Disneyland Resort? If so, you'll be treated to inaugural medals for the Dumbo Double Dare and Disneyland 10K, as well as the classic Disneyland Half Marathon medal. And if you're competing in the Disneyland Family Fun Run 5K or 10K, you will join Alice, the Mad Hatter and the White Rabbit on their quest through Alice in Wonderland themed courses.
Stay updated with the latest Disneyland Half Marathon Weekend news by RSVPing to the event on Facebook, where we've just released a few things that will help the world know you're "In Training"!
I ran the Paris marathon back in 2005 and they didn't have any sports drinks on the course. Just water. For carbohydrates and electrolytes, they offered sugar cubes and dried fruit--prunes, apricots, etc. At first I thought it was so strange, but as the race went on, I looked forward to that dried fruit. It was delicious and worked well to give me the carbs I needed.
Many runners turn to commercial sports snacks and drinks, but natural "whole foods" such as California raisins can work just as well as tried and true sports bars and gels! The flavor and texture variety can add an exciting boost to your typical workout snacks.
Natural Nutrition
California Raisins are an all-natural, dried-by-the-sun, no-added sugar food that you can feel good about eating. Raisins are fat free, cholesterol free, and packed with antioxidants to promote heart and colon health! Just ¼ cup of raisins provides you with one serving of fruit and 31 grams of carbohydrates.
As opposed to candies or sports gels, raisins give an added nutrient punch of vitamins and minerals, while still providing the necessary glucose to keep your blood sugar consistent during a long workout. California raisins contain natural, easy to digest sugars making them an ideal source of all natural energy for the endurance runner in you!
Also try other whole food energy sources such as fresh bananas, orange slices, Fig Newtons, and more.
Running Research
A research study of eleven competitive male runners compared the use of natural foods such as raisins to commercial carbohydrate supplementation in endurance activities. The study found that ingestion of raisins during a workout had similar performance effects as commercial sports chew products and that both products improved running time trial performance over consumption of water only. A second study of cycling athletes also showed that raisins and commercial sports gels are comparable and have similar metabolic effects.
Don't forget to train your gut! Raisins were found to have similar GI effects as commercial products, and vary for every individual. Try raisins out for yourself during training prior to race day and see what amount works best for you!
Convenient Fuel Boost
Raisins can be purchased in bulk or in perfectly prepackaged portions. They are a cost effective source of carbohydrate too! Easily store California raisins in your fuel belt or running shorts (in a baggie!) for a natural fuel boost.
Comments or questions? Tweet me @DietDivaTara.
Known as the "Diet Diva," Tara Gidus is a nationally acclaimed nutrition expert and the official nutritionist of runDisney.
The Expedition Everest Challenge activities kick off tomorrow, and we've got a little something extra for you to add to your "to do” list while you are here!
New Balance, the official running shoe of runDisney, has a special area at the Post-Race Party to print your race day Instagram photos! New Balance will be printing Instagram photos tagged with #NBYetiGram and all you have to do is follow the steps below to participate!
We're so excited for the adventures to start this weekend and we cannot wait for you to join us for the race!
For more information and details be sure to check out New Balance on Facebook or stop by the New Balance Booth at Base Camp/Packet Pick Up this weekend!
Last year, I ran in my first Expedition Everest Challenge. It was extra fun and special because both of my boys also participated in the race. My oldest son, Aaron (13), was on a team with my sister-in-law, Stephanie, and my youngest son, Austin (10), was on my team. My boys loved the race and the 5K distance is perfect for kids their age, and the obstacles made the race even more fun for them.
I will have to say that I was a little bit worried about the scavenger hunt portion of the race. Riddles are not my strong suit, and I was kind of relying on Aaron to help me solve the clues, but he and Stephanie quickly left Austin and I in their dust! Turns out, there was no need to worry. Cast members and other racers were all willing to help out, and the clues were fairly easy to solve.
The fun doesn't stop there though! My favorite part of the event was crossing the finish line and heading right to the Post-Race Party. We rode Expedition Everest until 2 a.m. and Stephanie and the boys braved the Kali River Rapids four times in a row! It was the first time my two sons had ever stayed up all night, and we had a blast!
I think that is one of the things that I love most about runDisney. Having events that can include our children, at an already magical place, truly makes memories that will last a lifetime!
Are you running the Expedition Everest Challenge? I would love to hear from you! Tweet me at @rundisneylori and tell me about your memories.
Supermarkets are bursting with food, most of which are packed in deceiving packages tricking you into thinking it's healthier than it actually is. Problem is, you're busy; you don't have time to sift through thousands of foods and who wants to waste precious time in the grocery store when you could be out running?!
Grocery shopping for you and your family, making sure you choose the healthiest options to support everyone in the household AND your training, AND doing it all quickly…that's an intimidating task! No worries! Bring this guide to your weekly grocery dash, and you'll be a supermarket pro in no time.
Stick to the perimeter of the store.
Majority of the healthiest options for everyone, including runners are located on the perimeter of the grocery store (with some exceptions). The aisles are where most of us get distracted and wind up buying food that doesn't fuel us adequately. The perimeters contain most of our poultry, fish, beef, dairy, fruits, and vegetables.
When the aisle is an exception.
Aisles are jammed packed so it's best to know what you're looking for before tackling this task. Use the aisles for:
Frozen can be as good as fresh!
Technically considered an "aisle", the frozen food section is not one you should miss!
Color yourself happy (and healthy)!
The produce section, typically in the perimeter of supermarkets, deserves some standout recognition. This is where most of your color variety and vitamins and minerals come from. Think "colors of the rainbow":
Chocolate craving?
Choose a dark chocolate with high cacao content (at least 70%). Dark chocolate contains polyphenols, which contribute to the prevention of cardiovascular diseases.
Comments or questions? Tweet me @DietDivaTara.
Known as the "Diet Diva," Tara Gidus is a nationally acclaimed nutrition expert and the official nutritionist of runDisney.
Hear ye, hear ye…
We now decree that there will be an Enchanted 10K and Glass Slipper Challenge for Princesses looking to make their running dreams come true. We are pleased to announce that the Disney Princess Half Marathon Weekend at Walt Disney World® Resort will be adding a 10K and a new two-race challenge!
The Disney Princess Enchanted 10K will give you a new opportunity to participate in a timed run during the Princess Half Marathon Weekend. And if you're looking for an even bigger challenge, sign up for the 10K on Saturday and the Half Marathon on Sunday (19.3 miles total) to earn the inaugural Disney Glass Slipper Challenge Medal, accompanied by each of the medals from the individual races. New for 2014, the Princess Half Marathon Weekend will expand to February 20-23 and include an additional day for the Expo.
Special Edition Coast-to-Coast Race Challenge
Also new in 2014 is a special edition Coast-to-Coast Race Challenge Medal for runners participating in the 2014 Tinker Bell Half Marathon at Disneyland® Resort in January and the 2014 Princess Half Marathon five weeks later at Walt Disney World Resort. Finishers receive the coveted medal featuring the likeness of Walt Disney and Mickey Mouse with a pink overlay and lanyard.
Registration for the 2014 Princess Half Marathon opens June 11 at runDisney.com. A limited number of runners will have the opportunity to register for both the Princess and Tinker Bell Half Marathon at that time.
Those not securing an early registration for the Tinker Bell Half Marathon will have a second chance when on-line registration officially opens on July 9. Be sure to sign up for a reminder email to be notified when registration opens for both events.
My husband and I have a long history of visiting Walt Disney World® together. We got engaged and celebrated our college graduation there, and after having kids, we could not wait until they were old enough to start going! So, it's no surprise that some of our favorite trips together are for runDisney race weekends. It combines our love for fitness with our passion for Disney.
Our favorite race weekend for our "no kids" trips is during the Wine & Dine Half Marathon Weekend. The night race plus Epcot® International Food & Wine Festival, make it the perfect adult trip. We love being able to experience things at Walt Disney World that we can't normally do when our kids are with us. In 2011, we went on the Keys to the Kingdom Tour at the Magic Kingdom. It was fun to learn new things about a place we thought we knew so well!
This was also the trip that we discovered Jellyrolls on Disney's Boardwalk. My husband and I both love listening to live music and Jellyrolls is a dueling piano bar with some unbelievably talented musicians. It has become a "must-do" on all of our adults-only trips. They say things don't get rocking there until after 9:30 p.m., but we like to get there earlier. We get a table close to the stage and can get them to play our requests before they get too busy with everyone else's!
Here are some other ideas for your adult's only trip:
Do you have any must-do things when you are on trip with other adults at Disney? Tweet me your ideas at @rundisneylori.
Two weeks ago, I shared some of the science and history on how carbo-loading has become such a prominent part of endurance running, and this week I want to share some tips on how to properly carbo-load for race day!
Today more people than ever are participating in endurance events, and carbo-loading has regained serious popularity, hence the pre-race pasta dinner! But times have also changed with the new research that shows it’s not necessary to undergo the super intense depletion phase, but rather resting a few days before your event while maintaining a high carb diet is what allows the muscles to soak up the glycogen.
Tips to Carboloading
Comments or questions? Tweet me @DietDivaTara
Known as the "Diet Diva," Tara Gidus is a nationally acclaimed nutrition expert and the official nutritionist of runDisney.
One of the best things about runDisney "runcations" is that there is something for everyone in your family. With all of the different races to choose from, plus the Disney Parks and Resort areas, the only problem you'll face is how to fit everything in that you want to do!
For the 2010 Princess Half Marathon, I came with my family and extended family. We had kids in the Kids Races, family members in the Royal Family 5K, and seven of us doing the Princess Half Marathon. Even my 80 year-old grandmother got into the spirit by joining the ChEAR Squad. It was a great weekend!
When you travel with a party this large, it's not easy to stay together the entire time. That's why I usually recommend making one dining reservation per day for everyone to gather and eat. I try to make ours close to parade, fireworks, or stage show times so we can follow our meal up with a big event. This way, everyone can do what they want to do during the day. Because, let's face it, my boys love hanging out with their girl cousins, but that does not mean they want to ride the Prince Charming Regal Carousel with them!
Some other ideas for large parties:
Is there anything your family loves to do when you are at Disney for a race weekend? Tweet me at @rundisneylori and let me know your ideas!
Have you runDisney before? Are you going to the Boston Marathon Expo this weekend and want to register at the Expo? If so, be sure to bring your bling to take home a special gift!
When you register for the Walt Disney World® Marathon Weekend presented by Cigna® at the runDisney booth this weekend, you can take home a runDisney sling bag! Just present a runDisney finisher medal or participant shirt upon your registration for the Walt Disney World Marathon, Half Marathon, Dopey Challenge or Goofy’s Race and a Half Challenge, and you'll be set!
So bring your bling and come visit us this weekend! And to all of you who are running, good luck!
Pasta, rice, potatoes, bagels. Most runners know that they should eat carbs before something like the Walt Disney World® Marathon, but what's the deal with the pasta dinner and carbo-loading?
First, let's talk science...
When we eat food, our body coverts that to energy, aka glucose. It also takes some of that glucose and stores it away. Stored glucose is called glycogen and you can find that in the liver and muscles.
Carbs are the body's preferred source of energy because it's easily converted into blood glucose and glycogen. When we exercise, we are using the glycogen that is stored in the muscles at a fast rate. If we run out of glycogen, it's known as "hitting the wall," because you can literally run out of energy to keep going.
Carbo-loading...
Carbo-loading, or carbohydrate loading, is not new age. In fact, it gained recognition from research in 1960s. Back in the day, athletes would undergo a process of depletion and repletion to carbohydrate load.
A week before their event, they would deplete their glycogen stores by very strenuous training and cutting out most of their carbs. Then they would decrease their training and pig out on carbs a few days before the event. This type of high carb diet saturated the muscles with glycogen, enabling the runners to have more endurance and avoid hitting the wall.
Avoid the Wall
Join us next week for Part 2 of Mythbuster: Carbo-Load for tips on how to properly carbo-load for race day! In the meantime, if you have comments or questions, tweet me me @DietDivaTara.
Known as the "Diet Diva," Tara Gidus is a nationally acclaimed nutrition expert and the official nutritionist of runDisney.
Registration opens tomorrow for the Walt Disney World Marathon Weekend presented by Cigna®, and we couldn’t be more thrilled to share how we have enhanced the 2014 race weekend to be one of the best yet!
All-New Medals… For EVERY event!
The addition of the Dopey Challenge and the Minnie Mouse inspired 10K Medal aren’t the only new medals to be revealed for the Walt Disney World Marathon Weekend. Every finisher medal is going to get a makeover! Every medal, you might ask? Yep! We are excited for what our brilliant medal designers are doing for the Mickey Mouse inspired Marathon medal, Donald Duck Half Marathon medal and of course, Goofy’s Race and a Half Challenge medal – that’s a lot of new bling that we'll looking forward to sharing!
Men’s AND Women’s Tech Shirts
We love our race shirts, and we want you to have the best fit possible when you take home your race gear! This year we are pleased to offer Champion® Men’s and Women’s cut Tech shirts for participants in the 10K, Half Marathon, Marathon, Goofy’s Race and a Half Challenge and the Dopey Challenge.
Course Enhancements
With a reduced field size and carefully calculated corral placements (and more corrals in general), we plan to improve your on-course experience. We have implemented a new proof of time standard for each of our races. If you anticipate finishing the full marathon in under 6:30 hours, or the half marathon in under 3:15 hours, we are asking that you submit your proof of time from a previous race by November 1, 2013 to help determine your starting corral. We believe this will help us properly match our runners with those of similar running abilities.
Learn more as runDisney's Faron Kelley takes us through some of the changes and enhancements in the video below:
We’ve made some more room for you, will you be making room for us in your 2014 race calendar by joining us at the Walt Disney World Marathon Weekend? Registration opens tomorrow at 12 p.m. EST.
Join the conversation on Twitter and Facebook for all your latest runDisney news!
One of the major components of booking a runDisney vacation is deciding where to eat throughout your trip. There are so many great places to choose from at each resort, it can sometimes seem overwhelming and hard to choose! When it comes to eating on race weekend, I always have one thing in mind… Carb-loading!
Luckily, Walt Disney World® and Disneyland® are full of great choices to help you to fuel up before you run and relax after you cross the finish line. Since I often get asked for recommendations on places to eat, I have gathered a list of some of my favorite restaurants, and some recommended to me by my runDisney family.
Walt Disney World Resort
Disneyland Resort
I highly recommend that you make Advance Dining Reservations for these restaurants. And of course, be smart with what you order! Don't try anything too spicy or unusual just days before your race! Foods that you have eaten before (and are easily digested) are what you should stick with.
Do you have favorites that aren't on this list? Tweet me at @rundisneylori and let me know. I'd love to hear from you and get some ideas for my next race! As always, if you have any other questions, you can ask me on the Disney Parks Moms Panel!
With spring here and summer right around the corner, the rapidly approaching heat may leave us longing again for our cool morning runs….and a cold glass of water. One of our biggest obstacles as runners can be the hot, humid days and knowing the best way to properly hydrate for our training.
When we exercise we lose fluids through sweating, and unless these fluids are replaced adequately we can become dehydrated very easily. When dehydration sets in, blood flow is reduced and heat dissipation from the skin is also reduced, causing the internal body temperature to rise. Even slight dehydration can not only lead to reduced training performance, but it can also cause physiological consequences.
Can Drinking Too Much Water Be Bad?
We know that not consuming enough water is bad, but what about drinking too much? As it goes, there are two sides to every story and that’s no different when it comes to proper hydration. Over consumption of water can actually lead to hyponatremia, aka “water-intoxication.” This happens when you drink too much water, sweat a lot, and don’t replace the sodium lost in sweat. Over hydration can lead to nausea, disorientation, and muscle weakness-symptoms, and even death. To prevent it, drink full strength sports drinks during exercise lasting more than an hour to get enough electrolytes and sugar.
How We Can Stay Properly Hydrated
How can we make sure we are properly hydrated and maximize our training potential? Here are a few tips for a fluid success:
With hydration tips in hand, maybe now those long summer runs won’t seem so unnerving and more like a cool, mid-morning, spring run!
Have questions or comments? Tweet me @DietDivaTara
Known as the "Diet Diva," Tara Gidus is a nationally acclaimed nutrition expert and the official nutritionist of runDisney.
Do you want the 2014 Walt Disney World® Marathon Weekend race experience to be your best race ever? We’ve teamed up with the experts at Runner’s World again this year to help provide you with the resources that will get you there.
The Runner’s World Challenge is designed by Runner’s World editors and experts themselves with the goal of helping you reach your goal – a new PR!
Challenge highlights include:
As if that weren’t enough, you will also get the Disney VIP treatment all weekend with entry to the Pasta in the Park Party, Race Retreat and the Cool Down Party at Downtown Disney®.
Registration for the Runner’s World Challenge is now open, with packages available for the Marathon, Half Marathon, Goofy's Race and a Half Challenge and the Dopey Challenge. Check out the details and start planning to make the 2014 Walt Disney World Marathon Weekend your best race weekend yet!
In my post last week, we looked the pros and cons of planning a Disney vacation the week before a runDisney event. This week, I will share with you some of the reasons why I like to vacation the week after my race. My race vacations have been about half before and half after, but if my schedule allows me to choose, then I actually prefer to stay after the race for my vacation.
Here are some of the reasons why:
Nighttime at the Disney Parks-- My family loves being in the parks at night. We just think that everything seems more magical in the evenings. This means that we are often still at the parks until midnight or later. The late nights can lead to fatigue before a race.
Food-- We love all of the awesome restaurants at Disney. Knowing my race is over allows me to eat foods that would otherwise be an unwise choice with a race coming up. (Hello, Mexico Pavilion!!)
Walking-- We like to hit the parks hard when we are there! This can mean walking a lot of miles in a day just at the park and resort areas. This much activity can definitely tire out your legs for an upcoming race.
Nerves-- I still get a little nervous and anxious for every single race. I definitely feel more relaxed on my Disney vacation when we are staying after the event.
Showing off your bling-- I LOVE wearing my medal to the parks after a race. It's a great feeling to know that I have accomplished something so significant, and it's fun to see fellow runners with theirs on around the parks too! Plus, it makes for some really cute pictures!
Obviously, ANYTIME is the perfect time to be at the Most Magical Place on Earth, but if you have a flexible schedule, you may consider all of these factors for your trip!
Do you have other pros or cons to add to this list? Tweet me at @rundisneylori with your suggestions and as always, if you have any questions feel free to ask me on the Disney Parks Moms Panel!
Many runners think that as we increase our mileage, we will start to lose weight. However that's not always the case and many are shocked that we actually gain weight during training. As you are training you are building more muscle, which is great, but it may increase the number on the scale. At the same time, appetites increase and runners reward ourselves at the dinner table for our high mileage and end up over-consuming.
It's important to realize that it doesn't take that many extra calories, especially when you consider that proper fueling occurs before, during, and after a long run. Those three eating episodes can really add up fast and sometimes even make up for all of the calories burned in running--not leaving more to make up for later in the day.
Pistachio Power
Pistachios can help to keep you in running shape. They have been coined "the skinny nut" for good reason. Pistachios are one of the lowest fat, lowest calorie, and highest fiber of any nut. There are 49 pistachios in one ounce serving! Can you believe it?
Thus the tasty Peanut Butter Pistachio Energy Bites were born!
These energy bites are packed with protein, healthy fats, and fiber to give you that "stick to your ribs" feeling of fullness. Each bite is naturally sweetened with figs, honey, and coconut. It's a perfect combo of protein and fiber rich carbohydrates that will give you sustained and slow releasing energy to carry you through your training and help to keep your weight in check. Enjoy!
Peanut Butter Pistachio Energy Bites
Makes 12
½ cup dried figs, stems removed
¼ cup + 1 tablespoon all natural peanut butter
1 tablespoon honey
¼ cup sweetened flaked coconut
2 tablespoons chia seeds
½ cup shelled pistachios, roasted and salted
½ cup old-fashioned rolled oats
In bowl of food processor, mix figs, peanut butter, honey, coconut, and chia seeds until pureed. Add pistachios and oats and process just until combined.
With a cookie scoop, or spoon, roll mixture into 12 uniform balls. Store in airtight container in refrigerator.
NUTRITION FACTS: 125 calories, 7.2g total fat, 1.5g saturated fat, 32.6mg sodium, 176mg potassium, 12.6g carbohydrates, 2.9g fiber, 3.8g protein
Give them a try and tell me what you think at @DietDivaTara
Known as the "Diet Diva," Tara Gidus is a nationally acclaimed nutrition expert and the official nutritionist of runDisney.
The most magical miles on earth just got a little more… challenging, but only in the most exciting way of course! The 2014 Walt Disney World® Marathon Weekend presented by Cigna® will feature the brand new Dopey Challenge, a four race event complete with six, that’s right, SIX finisher medals to take home!
Runners may feel a little Dopey and even a bit Goofy at weekend’s end, but after all, they will have finished 48.6 magical miles! The Dopey Challenge will start with a 5K on Thursday, the inaugural Walt Disney World 10K on Friday, the Walt Disney World Half Marathon Saturday and cap off the weekend with the Walt Disney World Marathon on Sunday. Those who register for the Dopey and complete each event will not only earn four race medals, but will also take home the Goofy Challenge medal and the all new Dopey Challenge medal.
With the addition of the Dopey Challenge comes a whole new race, the Walt Disney World 10K. The timed 6.2 mile course will be hosted at Epcot® on Friday morning. Minnie Mouse will join the likes of her pals Mickey Mouse, Donald Duck and Goofy as the inspiration for the 10K medal.
You can join in on the fun when registration opens April 9, or sign up early with the Runner’s World Challenge on April 2. There are limited spots for both the Dopey and Goofy Challenge, so be sure to sign up to receive an email reminder for registration launch to reserve your spot at the starting line!
One of the questions I often receive on the Disney Parks Moms Panel is, "Is it better to plan a Disney vacation for the week leading up to my race, or the week after my race?"
Like most things, there are pros and cons for either choice. Sometimes you have to go whenever your schedule allows, but if you have flexibility, then you may like one option over the other. Today we'll look at vacationing or "racecationing" the week leading up to your runDisney race.
Pros:
Cons:
Do you have other pros or cons to add to this list? Tweet me at @rundisneylori with your suggestions and as always, if you have any questions feel free to ask me on the Disney Parks Moms Panel!
Stay tuned for next week when I share the pros and cons of vacationing after your race.
As runners, we literally are always on the go. Trying to fit various workouts and long runs into an already jam-packed schedule leaves us pressed for time. Everything we eat and drink has a direct impact on our training, so we must focus on nutrition to keep us from zonking out due to improper fueling. Runners have unique nutritional needs, and with a little thought and planning ahead we can be well fueled by the foods we eat.
Have you ever found yourself scrambling out the door without your lunch? It's not uncommon for that to become a habit, and before you know it you're fueling with sub-optimal convenience food. Never fear! I've got you covered with my top 8 brown bag success tips to keep you fueled on the run.
Brown Bag Tips
I hope you enjoy healthy eats with these brown-bag tips! What do you pack in your brown bag?
Questions or comments? Tweet me @DietDivaTara
If you haven't heard about the Paleo diet yet, it's a way of eating that takes us back in time 2.5 million years to the Paleolithic era. The diet promotes eating like a caveman and of course it doesn't include crispy potato chips or my beloved dark chocolate, nor any grains, beans, starchy vegetables, or dairy! Going Paleo means consuming only lean meats, fish, eggs, plant-based fats, nuts, seeds, non-starchy vegetables, and fresh fruits.
Every athlete is looking for a way to enhance performance, and we cannot ignore the Paleo trend over recent years, as more and more athletes are boasting of its greatness boosting its popularity.
The Benefits of Grains, Beans & Dairy
Yes, we are unhealthier today with our way of eating than we were 50 years ago, but the health of humanity did not decline 10,000 years ago when humans started eating grains, beans, and dairy. Elimination of these food groups can make it challenging to get enough carbohydrates, calcium, carbohydrates, fiber, potassium, and B-vitamins which not only is necessary for health and longevity, but also proven best for optimal sports performance.
Research
There is little research supporting the claims of the Paleo Diet, however there's a plethora of research on energy needs for athletic performance. It has been well documented that an athlete's preferred source of energy for exercise comes from carbohydrates, which is found in grains, starches, fruit, dairy, and even simple sugars. Athletes need salt and sugar during exercise, especially if you're running long distances.
Get Back to the Basics
I'm not saying you absolutely won't see faster running times and get more lean by eating like a caveman, as most people can benefit from cleaning up their diet. We too often rely on processed grains, added sugar, and high fat meats to sustain us. It's time we get back to the basics and eat whole foods most frequently. You can find a healthy balance with all food groups that will improve performance by eating whole grains, dairy, lean meats, healthy fats, and lots of fruits and vegetables.
I'd love to hear your thoughts, comments and questions! Tweet me @DietDivaTara
Known as the "Diet Diva," Tara Gidus is a nationally acclaimed nutrition expert and the official nutritionist of runDisney.
Early fatigue? Light headed? Blurred vision? Can't seem to concentrate? These are far from what you want to experience during a long run. Hypoglycemia, or low blood sugar, interferes with performance and it can be dangerous! Hypoglycemia can occur if you are not supplying your body with the right type of fuel. Fueling right means being consistent and balanced.
Consistency is one of the key elements in preventing a low blood sugar. To feel and perform at your best, your body needs fuel about every 2-3 hours. For most this doesn't come naturally--you must make time to eat. Pack trail mix, dry cereal, or a banana into your gym bag. Don't ever work out or go for a run without proper fuel.
What you eat is important for keeping blood glucose steady. If you reach for high sugar foods, you may find yourself with a short-lived energy boost, but it also puts you at risk for hypoglycemia, or blood sugar taking a nose dive. Make sure your meals and snacks are balanced with complex carbohydrates and lean proteins. Complex carbs don't spike the blood sugar as fast, and proteins digest slower, providing you with more sustained energy.
During a long run you'll want to make sure to take in some form of sugar, or simple carbohydrates. As you are running, the body is drawing from your stored glucose for energy, and your blood sugar can drop if you are not taking in additional sugar. Your brain needs glucose to function, and your mental energy and focus can wane as your blood sugar plummets.
If you're diabetic or prone to getting low blood sugar, exercise with someone else that is familiar with the symptoms of hypoglycemia and always carry sports drinks another source of sugar with you.
Questions or comments? Tweet me @DietDivaTara
Known as the "Diet Diva," Tara Gidus is a nationally acclaimed nutrition expert and the official nutritionist of runDisney.
Want to run faster?
Research has shown that eating beets can truly enhance running performance. Beets are high in nitrates, which researchers believe is the key to faster running times. Nitrates help to widen the blood vessels, allowing for more blood flow and better endurance.
Most of the nitrates we consume come from vegetables like spinach, cauliflower, broccoli, and root vegetables. Beets are one of the top sources of nitrates found in nature.
In one study, runners who fueled with beets pre-workout ran an average of 3% faster than those that didn't eat beets.
If you've ever tried to cook beets before, I'm sure you may have made a big mess of the kitchen with their bright red juice. I've got you covered - no fuss required with this runner recipe since this drink is made with canned beets! They are just as nutritious (as long as you get them canned without added sugar), but no mess! The added sodium found in the canned beet is actually good for runners, too!
Guzzle this beet juice after a run. It's light, hydrates, contains easy to digest carbohydrates, and you can reap the benefits of beets too!
Beet Juice
Makes 2 cups
Blend all ingredients in blender until smooth and creamy. Enjoy!
Known as the "Diet Diva," Tara Gidus is a nationally acclaimed nutrition expert and the official nutritionist of runDisney.
Due to warmer weather than anticipated, we encourage all participants to closely monitor their pace and not to over extend. This may not be the weekend for your personal best time.
We encourage you to be well-hydrated prior to the race and maintain fluid status with alternating water and electrolyte based hydration options throughout your race and the entire race weekend.
Also, remember to wear light colored clothing and dress as if it were 20 degrees warmer than the outside temperature at the time of the race start, realizing that the temperature may rise by 10 degrees during the course of the event.
We also recommend sunscreen for the final hour(s) of the race.
Slow down and ask for assistance at any early signs of heat illness. Heed these warnings seriously. Please review the Official Race Program for more details, and if at any time you require medical assistance, the medical staff can be found wearing green jackets and official black medical staff shirts.
As of 7:00 p.m. Disney's Fit for a Princess Expo has closed for the evening.
If your flight into Orlando was delayed by weather and you were not able to attend Disney's Fit for a Princess Expo to pick up your 5K or Kids Races packet Friday, you will be able to pick up your race number Saturday morning from 4:30-5:30 a.m. at the Information Tent at Epcot. Only 5K and Kids Races numbers will be available at this time.
If your flight is delayed into Orlando on Saturday and you are not able to pick up your race packet before the Expo closes at 6:00 p.m., then you will be able to pick up your Princess Half Marathon race number and timing device on Sunday morning from 3:00 – 3:45 a.m. at the Information Tent at Epcot. Only Half Marathon numbers and timing tags will be available at this time.
You will need to present photo I.D. in order to receive your race number. If you have pre-printed your waiver, please sign it and bring it with you to expedite this process. If not, we will have blank waivers you can fill out at the Information Tent.
Please direct all other inquiries to the Information Booth or Tent throughout race weekend, and be sure to review the Official Race Program and Final Race Instructions for this weekend's events.
Thank you for your attention to these important updates. We'll see you at the race!
Jon Hughes
Race Director
The Disney’s Fit for a Princess Expo is now open at Disney’s Coronado Springs Resort, if you need help getting there, be sure to check out yesterday’s location update. Want a preview of what you’ll find when you arrive? Read on…
VENDOR FLOOR MAP
First, plan your route! This expo vendor map provides a complete list of everyone you’ll find at Disney’s Fit for a Princess Expo. If you’d like a copy for on-the-go, be sure to download the official race program.
NEW BALANCE 860v3 – runDisney EDITION SHOES
These incredible sneakers, announced during Marathon Weekend, are available for purchase at Disney’s Fit for a Princess Expo on a first come, first served basis. There will be 600 pairs made available each day of the Expo (1,200 total), with Expo attendees limited to purchasing two per person. For additional info and updates, follow New Balance on Facebook.
OFFICIAL EVENT MERCHANDISE
The 2013 runDisney Vinylmation is back and customizable with Princess Half Marathon bling. You will also find Dooney & Bourke purses, sold in limited quantities, and commemorative pins!
We can’t wait to see you this weekend! To keep in touch, we'll be covering all of the events on Facebook as well as on Twitter, where we'll be using the hashtags #PrincessHalf and #RoyalFamily5k.
Tomorrow officially opens the 5th Anniversary Disney's Princess Half Marathon Weekend! With so much anticipation and excitement, we're ready to get things started, but first, we want make sure you are aware of two key location changes from prior runDisney races.
Disney's Fit for a Princess Expo at Disney's Coronado Springs Resort
Disney's Fit for a Princess Expo will be taking place at Disney's Coronado Springs Resort on Friday February 22 from 9:00 a.m. to 7:00 p.m. and on Saturday February 23 from 9:00 a.m. to 6:00 p.m.
Parking and Guest drop-off will not be permitted at Disney's Coronado Springs Resort during the days of the Expo.
If you will be staying in a Walt Disney World® Resort, we strongly encourage you to take Event Transportation to the Expo. If you plan on driving, you will need to park at Downtown Disney® West Side behind La Nouba™ by Cirque du Soleil® to catch the Expo Shuttle to Disney's Coronado Springs Resort. Shuttles begin departing at 8:30 a.m. each morning, with the last shuttle departing Downtown Disney West Side at 6:30 p.m. on Friday and 5:30 p.m. on Saturday.
PLEASE NOTE: This Expo bus loop is a special, Disney's Fit for a Princess Expo bus loop dedicated to transportating you to the Expo. This is not the normal bus loop near Downtown Disney Pleasure Island.
Driving directions to Downtown Disney West Side:
The runDisney Kids Races at Epcot®
The runDisney Kids Races will be held at Epcot this Saturday, with races starting at the following times:
This information and more will be available in the Final Race Instructions and Race Program. You will also receive a copy of each at packet pick-up at the Expo at Disney's Coronado Springs Resort.
And finally, the Fairy Godmother and Dennis Marsico have put together a video to help you find your way to the starting line of the 5th Anniversary of Disney's Princess Half Marathon! (For a special 5K & Kids Races version, visit the runDisney YouTube Channel.)
Did you know that when you exercise more, you not only need more calories, but you also need more nutrients? The demands that exercise, especially long distance running places on the body raises our nutritional needs. During training you are focusing on improving form and increasing mileage, but a strong body is not achieved without a proper nutrition plan. Power pack your meals with the best fuel for runners to make sure you are not left in the dust.
Quinoa– As a runner, you need carbs. Not junk carbs, but high quality whole grain carbs like quinoa. I love quinoa because it's high in protein too. It's considered a complete protein, meaning it contains all the essential amino acids needed to build and repair muscle. It's really easy to cook and tastes delicious!
Beets– Researches have discovered that eating beetroot gives runners more speed. Beets are high in nitrates, which can aid in widening the blood vessels, increasing blood flow and endurance.
Salmon– Salmon is loaded with omega 3s fatty acids which help to fight off inflammation. Just a 3-ounce serving of salmon contains almost 2000mg of these healthy fats. The type of omega 3s that fatty fishes have is DHA and EPA. The other source of omega 3s, ALA is found in plants and isn't absorbed as well.
Bananas– Runners should eat a banana every day! Bananas are packed with potassium, an electrolyte lost through sweat, and the natural sugars keep energy from dropping. They are nature's perfect energy bar, convenient, and easy to throw into your purse or gym bag.
Greek Yogurt– Calcium plays a role in maintaining bone density. If the diet is lacking, the body will pull from bone calcium stores and may lead to injury. 1 cup of yogurt contains 1/3 of your recommended daily calcium, plus Greek yogurt has added protein benefits.
Lentils– One-half cup of cooked lentils contains 3 mg iron, or the equivalent of 3oz lean beef. Iron deficiency leads to early fatigue and decreased aerobic capacity and performance. The type of iron in vegetables is called non-heme and to get the best absorption, eat them with high vitamin C foods like tomatoes and orange juice.
Fresh Salsa– Nothing tastes better after a hot sweaty run than chips and salsa, and it's probably because salsa is high in sodium. Sodium is lost through sweat, and in general, healthy athletes should not be on a low-sodium diet. Salt is essential for preventing cramps and dehydration. Eating foods higher in sodium before long runs, especially in the heat, can help to improve performance.
Train hard, and eat smart! Questions or comments? Tweet me @DietDivaTara.
Known as the "Diet Diva," Tara Gidus is a nationally acclaimed nutrition expert and the official nutritionist of runDisney.
With the billion dollar diet and supplement industry convincing us to buy their products, it's no wonder why many athletes are confused about protein, supplementation, when to eat it, how much, and what kind to get.
When I talk to runners at events like The Twilight Zone Tower of Terror™ 10-Miler, protein is a hot topic. Protein is important to eat throughout the day, essentially every 3-4 hours at meal times. I often like to include a small amount at snacks too. The amino acids in protein are considered the building blocks of cells; many of these amino acids are essential, as in the body does not make them on their own so we must get them through our diet.
Most people don't have a hard time getting enough protein. As a rule of thumb, aim for between 0.55 and 0.65 grams per pound of your body weight as a runner. For example, if you weigh 150 pounds, aim for 83 - 98 grams each day.
A good source of protein can be found in lean meat, poultry, fish, soy, beans, dairy, nuts, seeds, and even whole grains. I often add a scoop of whey or soy protein to my smoothies for a satisfying snack or breakfast.
Here are some examples of my favorite high protein sources that are best for runners.
Protein Foods for Runners
Still have questions about protein? Tweet me your questions @DietDivaTara.
Known as the "Diet Diva," Tara Gidus is a nationally acclaimed nutrition expert and the official nutritionist of runDisney.
Race after race, year after year, thousands of runners come to the Disney Parks to run in our races. Any reason to start running is a good one, but over the 2013 Walt Disney World® Marathon Weekend we found a couple of truly inspiring stories from runners who love to run, and who love to run Disney.
Whether you are a first time or a lifelong runner, or maybe you are overcoming great odds as you cross the finish line, either way, we want to hear your story.
So, as you gear up for the 5th Anniversary Disney Princess Half Marathon Weekend, tell us why you run, and you could see your story featured here on the runDisney blog!
The launch of registration yesterday for the 2013 Disneyland® Half Marathon Weekend was overwhelming! In just 24 hours, more than 28,000 of you have signed up to participate in Weekend events, including sell-outs of two inaugural events, the Dumbo Double Dare and the Disneyland® 10K. In fact, the Disneyland® Half Marathon, which took one month to reach capacity in 2012, is already 96% full and expected to close soon.
Thank you for filling the 2013 Disneyland® Half Marathon Weekend faster than any event in runDisney history!
With registration filling so quickly, here are a few very important tips for those of you still looking to participate in this year's event.
With 80,000 runners crossing finish lines already this year and the Disneyland® Half Marathon Weekend filling fast, 2013 is off to an amazing start. And for those of you who are already signed up to join us at Disneyland® over Labor Day Weekend, we can't wait to see you there!
2013 started with a flurry of excitement at the Walt Disney World® Marathon Weekend presented by Cigna®, and is showing no signs of slowing down. The second annual Tinker Bell Half Marathon Weekend kicks off today!
The Tinker Bell Half Marathon Weekend Expo is officially open. With a great assortment of vendors and special runDisney merchandise available (like the new runDisney Vinylmation and a limited number of Tinker Bell themed Dooney and Bourke purses), this is an expo you won’t want to miss.
On Saturday, the Expo continues, and our first runners will hit the pavement during the Neverland Family Fun Run 5K and runDisney Kids Races.
Sunday morning brings Tink’s real moment to shine. If you are joining us, you will experience the incredible Tinker Bell Half Marathon Course, which passes through Downtown Disney®, Disneyland® Park, and Disney California Adventure® Park before heading through the historic streets of Anaheim. When you cross the Finish Line near Disney’s Paradise Pier® Hotel, you will be greeted with this incredible Tinker Bell medal! |
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We’ll be covering each of the events this weekend on Facebook and to join the ongoing conversation on Twitter, just follow us using the hashtags #TinkHalf and #Neverland5k.
And as always, your ultimate guide for the weekend is the Official Race Program. Download it now, or pick one up at the Expo!
With a little faith, trust and pixie dust, it’s going to be a great weekend!
Due to warmer weather than anticipated, we encourage all participants to closely monitor their pace and not to over extend. This may not be the weekend for your personal best time.
We encourage you to be well-hydrated prior to the race and maintain fluid status with alternating water and electrolyte based hydration options throughout your race and the entire race weekend.
Slow down and ask for assistance at any and early signs of heat illness. Heed these warnings seriously. Please review the marathon program for more details, and if at any time you require medical assistance, the medical staff can be found wearing green jackets and official black medical staff shirts.
The 20th Anniversary Walt Disney World® Marathon Weekend presented by Cigna® is finally here and is jam-packed with races, parties and experts helping to make your race weekend special.
The ultimate guide to the event weekend is the Official Race Program. Download it today or pick up a printed copy at the Disney's Health and Fitness Expo.
Speaking of the Expo, if you're looking for some insider info or advice from industry experts, be sure to check out the Speaker Series, featuring Jeff Galloway, Frank Shorter, Dick Beardsley, John Hughes, Tara Gidus and more. While you're there, you'll be right in the middle of more than 60 vendors who have an incredible assortment of apparel, merchandise and fitness equipment available for you to try out. Want a preview? Check out this Facebook photo gallery featuring some of the hottest items, like:
With races spanning four days, there is a lot of transportation information and some details you'll need to know. Dennis Marsico and Sage Steele have you covered in the videos below, one each for the Kids Races/5K and for the Half/Full Marathon.
Kids Races & 5K Preview Video:
Half Marathon & Marathon Preview Video:
One of the highlights of the weekend will undoubtedly be the incredible 20th Anniversary Marathon Medal. Have you seen it come to life yet? With two spinners, featuring Walt Disney quotes and Mickey Mouse images, it is not to be missed!
Disney Art Director, David Brotherton, sat down with runDisney to explain how this year's medal came to be and the inspiration behind each of the intricate elements.
After earning the all-new finisher medal at the marathon on Sunday, be sure to head to Downtown Disney® to show it off at the Cool Down Party, where you can unwind with great food and music.
We'll be covering the events all weekend long, so be sure to follow us on Facebook and Twitter, where we'll be using the following hashtags: #WDWMarathon, #WDWHalf and #GoofyChallenge.
Have fun! Be safe! And we'll see you at the Finish Line!
If you thought 2012 was an incredible year, with a record number of runners crossing the finish line at Walt Disney World® and Disneyland®, new events being added and announced, and travel and nutrition experts joining our running community… you haven’t seen anything yet!
Today, we are more than excited to welcome a new member to the runDisney family: New Balance, the Official Running Shoe of runDisney!
Starting with the 20th Anniversary Walt Disney World® Marathon Weekend presented by Cigna®, New Balance joins our commitment to provide you with an authentic, magical running experience.
And what better way to commemorate the announcement than with a specially designed, limited edition New Balance men's and women's running shoe, the 860v3 runDisney-edition. They're even touched with the spirit of two of our favorite Characters – Mickey Mouse and Minnie Mouse!
Want to start your 20th Anniversary Walt Disney World® Marathon Weekend off in a big way? You can pick up a pair of these incredible shoes at this weekend’s Health & Fitness Expo, January 10-12 (supplies are very limited).
In addition to becoming the Official Running Shoe of runDisney, New Balance also becomes the official athletic shoe of Walt Disney World® Resort, Disneyland® Resort and ESPN Wide World of Sports Complex, the official baseball shoe of amateur baseball events, and the title sponsor of the track and field facility at ESPN Wide World of Sports Complex.
2013 is going to be an incredible year. And with more than 65,000 running the most magical miles on earth through four incredible theme parks this weekend, we couldn’t think of a better way to get started than with New Balance helping you make excellent happen.
Runner's World has teamed up with runDisney to share some insights for the upcoming 20th Anniversary Walt Disney World® Marathon Weekend. This week tips include general guidelines for staying healthy, fighting off winter illnesses and the importance of sunscreen and ice baths.
Join us next week when Runner’s World shares some fun facts about the 20th Anniversary Walt Disney World® Marathon course and tips and strategy for Goofy’s Race and a Half Challenge.
Official runDisney nutritionist Tara Gidus cut down the calories and the sugar in a holiday favorite, pecan pie, and transformed it into a lower calorie dessert. Learn more about the recipe and the healthy ingredients used in the video below.
Healthy Pumpkin Pecan Pie
Serves 16
INGREDIENTS
Crust:
1 ½ cup old-fashioned oats
¼ cup + 2 tablespoons pecans
¼ cup + 2 tablespoons brown sugar
3 tablespoons butter, melted
Filling:
2 eggs
¼ cup 100% pure maple syrup
¼ cup brown sugar
1 (15oz) can pumpkin
½ cup chopped pecans
2 ½ teaspoons pumpkin pie spice
½ teaspoon vanilla
1/8 teaspoon kosher salt
Topping:
1 ½ cup pecans, whole
2 tablespoons maple syrup mixture, reserved
Preheat oven to 400 degrees F. In food processor, pulse oats, pecans, and brown sugar until chopped. Slowly add butter until mixture becomes moist and uniform.
Coat pie pan with cooking spray; firmly mash oat mixture into bottom and sides of pan to form crust. Bake at 400 degrees F for 10 minutes. Let cool.
Decrease oven temperature to 375 degrees F. In large bowl whisk eggs; mix in maple syrup and brown sugar. In separate bowl, reserve 2 tablespoons syrup mixture and combine with whole pecans for topping; set aside.
Add pumpkin, chopped pecans, spices and vanilla to filling mixture and mix until combined. Pour filling into cooled piecrust. Arrange pecans neatly on top of pie. Bake 25 minutes in 375 degree oven.
NUTRITION FACTS: 1 serving, 223 calories, 15g fat, 2g saturated fat, 29mg cholesterol, 20mg sodium, 22g carbohydrate, 3g fiber, 13g sugar, 4g protein, 84% vitamin A, 7% iron, 8% vitamin K, 69% manganese, 10% zinc, 7% selenium
If you are joining us for the 20th Anniversary Walt Disney World® Marathon Weekend, be sure to come listen to Tara during the Speaker Series at Disney’s Health and Fitness Expo on Thursday January 10 at 10 a.m. and Friday January 11 at 4 p.m.
The Happiest Race on Earth just got happier! The 2013 Disneyland® Half Marathon Weekend is expanding to introduce the inaugural Disneyland® 10K to the weekend line-up.
The 10K will feature an Alice in Wonderland theme and run congruently with the Disneyland® Family Fun Run 5K on Saturday, August 31, passing through both Disneyland® and Disney California Adventure®. Finishers will be awarded a newly designed finisher medal!
Watch your special invitation from Alice and the Mad Hatter:
And perhaps the best news of all? The Disneyland® 10K is not the only addition to the Disneyland® Half Marathon Weekend! Runners willing to log a few extra miles can enter the Dumbo Double Dare, the newest runDisney distance challenge. A limited number of runners will receive an extra special medal and Dumbo Double Dare t-shirt when you complete both the Disneyland® 10K on Saturday and the Disneyland® Half Marathon on Sunday for a total of 19.3 miles.
Registration for the half marathon, 10K, 5K and kids races opens January 22, 2013. In 2012, the Disneyland® Half Marathon sold out in just 34-days! So be sure to sign up to receive an email reminder for registration launch to reserve your spot at the starting line.
Official runDisney nutritionist Tara Gidus has slimmed down another holiday favorite, cheesecake! Tara used a few unique ingredients to cut the calories in half and help eliminate some of the saturated fats found in a single slice of cheesecake. Learn more about the recipe and the healthy ingredients used in the video below.
Even Healthier Banana Cheesecake
Serves 12
INGREDIENTS
Crust:
12 whole grain graham crackers, crushed
2 tablespoons brown sugar
2 tablespoons butter, melted
1 large egg white
Filling:
16 oz silken tofu, drained overnight
1 cup ripe bananas, pureed
1 teaspoon vanilla extract
1/2 teaspoon cinnamon
2 (8oz) packages reduced-fat cream cheese, room temperature
1/2 cup brown sugar
Garnish
1 sliced bananas
2 graham crackers, crushed
DIRECTIONS
Preheat oven to 350 degrees F.
In food processor, add graham crackers to crush, and pulse with sugar, butter, and egg white to form crumbly dough. Coat 9in spring form pan with cooking spray and press crust pan. Bake at 350 degrees F for 8 minutes and let cool.
In bowl of stand mixer, beat drained tofu with paddle attachment until smooth - will look "cheesy". Mix in cream cheese until combined, making sure not to over mix. Add bananas, cinnamon, vanilla and sugar mixing to incorporate.
Pour filling evenly over cooled graham cracker crust. Place cheesecake in center of oven and bake 45 minutes. Turn oven off and leave in oven for 45 additional minutes.
Let cool completely on wire rack. Place cheesecake in refrigerator until set, or overnight. Before serving, garnish cheesecake with sliced bananas and crushed graham crackers.
NUTRITON FACTS: 1 slice, 231 calories, 10g fat, 4g saturated fat, 22mg cholesterol, 270mg sodium, 30g carbohydrate, 1g fiber, 20g sugar, 6g protein, 8% calcium, 6% iron
Join us on Friday of this week for one last recipe from Tara and to see all of the healthy eating tips from Tara, check out the Training playlist on the runDisney YouTube Channel.
Official runDisney nutritionist Tara Gidus has slimmed down and cut the fat out of a holiday favorite, spinach artichoke dip. Learn more about the recipe and the healthy ingredients used in the video below.
Healthy Spinach Artichoke Dip
Serves 12
INGREDIENTS
8oz reduced-fat cream cheese, room temperature
½ cup plain yogurt
1 (9oz) package frozen artichoke hearts, defrosted, drained and chopped
1 (10oz) package frozen spinach, defrosted and drained
1 small yellow onion, finely chopped
3 cloves garlic, minced
½ cup part-skim mozzarella cheese, shredded and divided
2 tablespoons Parmesan cheese
Whole grain pita chips and crudit&eaccute;s for dipping
DIRECTIONS
Preheat oven to 350 degrees F.
In stand mixer with paddle attachment or large bowl with wooden spoon, mix cream cheese and yogurt until combined. Add artichokes, spinach, onion, garlic, and ¼ cup mozzarella and mix until incorporated.
Pour spinach artichoke mixture into 8-inch baking dish that has been lightly sprayed with canola oil. Top with remaining ¼ cup mozzarella and Parmesan cheese. Bake at 350 degrees F for 25 minutes until heated through.
NUTRITON FACTS: 1 serving, 81 calories, 4g fat, 3g saturated fat, 15mg cholesterol, 169mg sodium, 6g carbohydrate, 2g fiber, 3g sugar, 5g protein, 47% vitamin A, 13% calcium, 127% vitamin K, 10% folate
Join us on Wednesday and Friday of this week for two more recipes from Tara and be sure to subscribe to the runDisney YouTube Channel to stay up to date with all the latest runDisney news!
Runner's World has teamed up with runDisney to share some insights for the upcoming 20th Anniversary Walt Disney World® Marathon Weekend. This week tips include general guidelines for fueling for your run, handling a side stitch and how to properly make up a missed training run.
Over the next few weeks, Runner's World will share additional training tips on the runDisney Blog featuring tips on tackling the Walt Disney World® Marathon course and Goofy's Race and a Half Challenge, nutrition, safety and injury-prevention.
The Wine & Dine Half Marathon Weekend featured runners from all 50 states and 26 countries from around the world. The weekend started with a dose of holiday spirit at Mickey's Jingle Jungle 5K and runDisney Kids Races followed by the ultimate runners' night out at the Wine & Dine Half Marathon. After the race, runners celebrated at the Disney Wine & Dine Finish Line Party at Epcot® World Showcase Pavilion featuring 28 kiosks from the Epcot® International Food and Wine Festival presented by Chase.
The weekend festivities began with Disney's Health & Fitness Expo on Friday at ESPN Wide World of Sports Complex. Runners and their families strolled through HP Field House and the Jostens® Center to browse through a variety of products and apparel from over 45 vendors on site.
Racing started early Saturday morning when 4,000 runners ran into the wild of Disney's Animal Kingdom® Park during Mickey's Jingle Jungle 5K. Mickey and Minnie helped send the runners off into the Jungle where they were met by Baloo, Rafiki, Pluto, Donald and Goofy. Following the 5K, 1,000 kids raced their way around the track at the ESPN Wide World of Sports Complex and took home medals of their own in the Mickey Mile, 100m, 200m, 400m and diaper dashes.
At 10 p.m. 14,000 runners gathered at the starting line at ESPN Wide World of Sports Complex to begin the fourth annual Wine & Dine Half Marathon. The course took runners through Disney's Animal Kingdom® Park, then on to Disney's Hollywood Studios where they were greeted by the latest Disney character, Ralph, from Wreck it Ralph and passed through The Osborne Family Spectacle of Lights in the Streets of America before finally heading towards Epcot®. At mile 13 runners ran under a laser light show before crossing the finish line where their commemorative finisher medal and the Disney Wine & Dine Finish Line Party awaited them.
The after party was in high spirits with both the jubilation of runners with their all new finisher medals and the abundance of wine and drink selections available throughout World Showcase Pavilion. Party goers wined and dined until 4 a.m.and enjoyed many Epcot® attractions such as Spaceship Earth, The Seas with Nemo and Friends®, Turtle Talk With Crush, and Soarin'™.
The Wine & Dine Half Marathon featured runners from ages 14-years-old to 78-years-young. Sixty-eight runners celebrated their birthday alongside their half marathon accomplishment.
The Wine & Dine Half Marathon Weekend has passed its course, but if you'd like to relive it, check out the runDisney Facebook page for the event photo album, or join the conversation with @runDisney on Twitter, where Followers were using the hashtag #WineDineHalf. And if you want to run next year, be sure to register early as it was a sold-out inaugural event. You can sign-up for an email reminder to be sure you don't pass on this course.
Tara Gidus, the official runDisney nutritionist taught us about how to fuel before an afternoon or evening run, and in the finale of her four episode series she shares with us how to recover after an afternoon run.
Be sure to visit the runDisney blog during the holiday season for healthy recipes and eating tips from Tara!
Tara Gidus, the official runDisney nutritionist, shared with us the importance of fueling before a morning run, and now she is back to share with us the proper way to eat for a speedy recovery after a morning training run.
In her third episode, Tara highlights the 3 R's: Refuel, Repair and Rehydrate. These are the keys to planning your post-run meal.
Be sure to subscribe to the runDisney YouTube Channel to receive notifications when new videos are released, including runDisney news and additional nutrition videos from Tara!
The Wine & Dine Half Marathon Weekend is only a few days away and runDisneyTV's Dennis Marsico and ESPN's Sage Steele have teamed up to make sure you feel prepared for your upcoming race.
In the first of two videos, Dennis and Sage cover the host resorts and transportation and the weekend schedule before diving into important details about the Expo and packet pickup, Mickey's Jingle Jungle 5K and the runDisney Kids Races.
In the second video, Dennis and Sage highlight the Wine & Dine Half Marathon, the Wine & Dine Finish Line Party and race etiquette.
For additional information view the Final Race Instructions for the Wine & Dine Half Marathon or Mickey's Jingle Jungle 5K and Kids Races or the Official Race Program.
The Disney Wine & Dine Half Marathon Weekend is only a few days away, and Tara Gidus, the official runDisney nutritionist, is back to share some tips on how to fuel up for an evening run.
Join Tara at Disney's Health and Fitness Expo at ESPN Wide World of Sports Complex this Friday and Saturday to learn more nutrition tips during one of her sessions in the Wine & Dine Speaker Series. Tara will be speaking at 12 noon on Friday and at 1 p.m. on Saturday.
Jeff Galloway, the official runDisney Training Consultant, will also be featured at the Wine & Dine Speaker Series. Jeff will be addressing topics such as How to Enjoy Every Mile, Pacing & Motivation and Running Your Best Race. Jeff will be speaking on Friday at 11 a.m. and 5 p.m. and at 10 a.m. and 3 p.m. on Saturday.
Don't miss out on your chance to learn firsthand from the experts this weekend at the Wine & Dine Speaker Series during the Health and Fitness Expo.
A complete list of the Speaker Series Schedule is listed below:
2012 Disney Wine & Dine Half Marathon Speaker Schedule
Friday, November 9, 2012 10am-7pm
11:00 a.m.
Jeff Galloway, runDisney Official Training Consultant: How to Enjoy Every Mile
12:00 p.m.
Tara Gidus, RD, CSSD, runDisney Official Nutritionist: Nutrition for Runners
1:00 p.m.
Jon Hughes, Race Director, Tom Ward, Course Director, Mary Ancona, Spectator Advisor: Last Minute Tips & Race Information for Runners and Spectators
2:00 p.m.
Susan Paul, Running Coach: Preparing for Event Day
3:00 p.m.
Erin McKenna, BabyCakes NYC: Making the Gluten Free & Vegan Diet Delicious!
4:00 p.m.
Betsy Hughes, Co-owner of Track Shack Orlando, Dee Dee Kokontis, Personal Fitness Trainer: Stretching Clinic
5:00 p.m.
Jeff Galloway, runDisney Official Training Consultant: Strong to the Finish
Saturday, November 10, 2012 9am-4pm
10:00 a.m.
Jeff Galloway, runDisney Official Training Consultant: Pacing & Motivation
11:00 a.m.
Susan Paul, Running Coach: Preparing for Event Day
12:00 p.m.
Betsy Hughes, Co-owner of Track Shack Orlando, Dee Dee Kokontis, Personal Fitness Trainer: Stretching Clinic
1:00 p.m.
Tara Gidus, RD, CSSD: Nutrition for Runners
2:00 p.m.
Jon Hughes, Race Director, Tom Ward, Course Director, Mary Ancona, Spectator Advisor: Last Minute Tips & Race Information for Runners and Spectators
3:00 p.m.
Jeff Galloway, runDisney Official Training Consultant: Running Your Best Race
Training for a race involves more than just the miles you log each week. Nutrition and healthy eating play a major role in affecting performance and energy during both training and competition. At runDisney, we want you to be prepared and feel great come race day, which is why we teamed up with Tara Gidus, the Diet Diva, and are proud to welcome her as the Official Nutritionist of runDisney!
Tara has extensive background in sports nutrition and was first introduced to runDisney as a featured speaker in the runDisney Speaker Series. As an avid endurance runner, she blends her nutrition expertise with her running experience to help others reach their full potential.
Over the next few weeks, we will share a series of videos featuring Tara sharing training tips and healthy eating suggestions to help you prepare for your next runDisney event.
In the first episode, Tara tackles fueling up before a run.
Learn more about Tara Gidus, the Official Nutritionist of runDisney, or check out her nutrition tips. And to receive updates when new videos are released, be sure to subscribe to the runDisney YouTube Channel.
We couldn't wait to celebrate the 5th Anniversary of Disney's Princess Half Marathon, so today, we are excited to announce the Run Like a Princess Sweepstakes, presented by Lady Foot Locker!
From Oct 24 - Nov 20, you can enter daily to win* an incredible grand prize vacation for four, instantly win prizes from runDisney and Lady Foot Locker, and take advantage of special content and offers.
The Grandest of Prizes
The Run Like a Princess Sweepstakes presented by Lady Foot Locker grand prize will fly one lucky winner and three friends to the 5th Anniversary of Disney's Princess Half Marathon, complete with VIP royal treatment.
In addition to airfare, race entries, theme park tickets, and more, the winner will be treated to something truly special: One magical night in the Cinderella Castle Suite in Magic Kingdom® Park! This rare opportunity is truly befitting a Princess, and we could think of no better way to celebrate 5 years of Disney's Princess Half Marathon Weekend. Be sure to enter daily for your chance to win this once-in-a-lifetime memory!
5th Anniversary Medal
In addition to entering to win the royal treatment, we have also released the brand new 5th Anniversary Disney's Princess Half Marathon medal! View it now and download the "In Training" cover photo, available exclusively at runlikeaprincess.com for a limited time!
Instantly Win Gear, Gift Cards & Race Entries
Grand Prizes are fun, but with more than 25,000 runners expected to register for this year's race, we hope to equip as many Princesses as we can with gear, gift cards and race entries from runDisney and Lady Foot Locker to help get you to the start line. Just choose a Princess Race Bib as part of the instant win game for a chance to win!
If the daily magic of instant prizes, Cinderella Castle Suites, and new medals isn't enough, you can download Run Like a Princess and In-Training cover photos, receive offers from Lady Foot Locker, and more. Visit runlikeaprincess.com to get started, enter daily, and good luck!
*NO PURCHASE OR PAYMENT OF MONEY NECESSARY TO ENTER OR WIN. A PURCHASE, PAYMENT, OR OPTING-IN FOR MORE INFORMATION WILL NOT INCREASE YOUR CHANCES OF WINNING. Disney Run Like A Princess Sweepstakes Presented by Lady Foot Locker begins 11:30 a.m. ET on 10/24/12 and ends 11:59:59 p.m. ET 11/20/12. Open to eligible legal residents of 50 U.S./D.C., who are at least 18 years of age as of date of entry. Void elsewhere and where prohibited. Click on Official Rules for important details on participation. Odds of winning depend on number of eligible entries. Sponsor: Disney Destinations, LLC ("Sponsor"), PO Box 10000, Lake Buena Vista, FL 32830.
runDisney and Runner’s World magazine have teamed up to bring the Runner’s World Challenge to the 20th Anniversary Walt Disney World® Marathon presented by Cigna® for the first time. Runner’s World Chief Running Officer, Bart Yasso, stopped by Walt Disney World Resort earlier in the month for an in-depth preview of the 20th Anniversary Walt Disney World Marathon course.
With the help of Donald, Goofy and Mickey, Bart highlights some of the special new features, including the Richard Petty Speedway, ESPN Wide World of Sports Complex and Champion Stadium, home of Atlanta Braves Spring Training.
Getting excited yet? Visit our YouTube Channel to tell us your favorite part of the course, or share the video with your friends and family to show off the 26.2 miles you’ll be traveling in January!
Racing at night can be exhilarating and fun, but there are some things you should know when preparing for a night race that will enhance your experience. With the Disney Wine & Dine Half Marathon Weekend less than a month away, here are some Runner's World night-running tips to make sure you are ready to go come race day!
Preparing for your night race:
With these tips in mind, we’ll look forward to seeing you cruise into the Finish Line Party after an exciting Wine & Dine Half Marathon. And for more running advice from Runner's World, follow us on Facebook, where we will release videos over the coming weeks featuring the Chief Running Officer of Runner's World, Bart Yasso, answering questions asked by our Facebook Fans.
The 20th Anniversary Walt Disney World® Marathon Weekend presented by Cigna® is only a few months away and we know many of you have been training and are eagerly awaiting race day in January. Preparing for a marathon takes a lot of time and determination and may seem a bit daunting for those new to the marathon distance. Rest assured, Bart Yasso, Chief Running Officer at Runner's World magazine, has teamed up with runDisney through the Runner's World Challenge and is here to help.
We welcomed Bart on October 1 at Track Shack in Orlando, Florida to speak with a group of local runners about his experience as a runner and stories from his book, My Life on the Run. Bart ended with a Q/A session, answering questions you submitted to us through Facebook and Twitter.
In this first video of a series of four, Bart answers question about how to fuel for a night race, general training tips and his recommendation about donating blood while training.
If you'd like to receive more tips from Bart, join us on Facebook where we will share the remaining three videos over the next couple weeks. In the meantime, happy training!
Can't get enough of The Twilight Zone Tower of Terror™ 10-Miler Weekend? We're not quite ready to let this race slip away either. Take a look as Dennis Marsico from runDisney TV highlights the inaugural The Twilight Zone Tower of Terror™ 10-Miler at Walt Disney World® Resort.
Relive the thrills and chills of Disney Happy Haunted 5K Trail Run and Kids Races at ESPN Wide World of Sports Complex and see the towering triumphs of over 10,000 runners who entered the fifth dimension on Saturday night during the 10 mile race. Did you miss out on the Disney Villains Hollywood Bash? See how runners capped off an amazing race weekend by celebrating until early Sunday morning at Disney's Hollywood Studios.
Want to be the first to know when new videos are available? Subscribe to the official runDisney YouTube channel and follow us on Facebook and Twitter.
The inaugural The Twilight Zone Tower of Terror™ 10-Miler Weekend featured athletes from all 50 states and 14 countries from around the world. Runners were launched into the twilight zone with an all-new runDisney race distance, 5K trail run and after party to make the first The Twilight Zone Tower of Terror™ 10-Miler Weekend race even more memorable.
The weekend kicked off with Disney's Health and Fitness Expo on Friday. Over 30 vendors set up shop at ESPN Wide World of Sports Complex with an assortment of apparel and products for runners and their families to browse through.
The action started early Saturday morning when 2,500 runners trekked through the wooded trails during the Disney Happy Haunted 5K Trail Run. Brer Fox and the Big Bad Wolf were waiting in their natural habitat inviting any runners who dared to come close enough for a picture. Following the 5K, 1,000 kids dashed their way towards winning their own runDisney medals in the Mickey Mile, 100m, 200m, 400m and diaper dashes.
The Twilight Zone Tower of Terror™ 10-Miler featured a new twist-- a brand new 10 mile course winding through Disney's Hollywood Studios and ESPN Wide World of Sports Complex. Starting at 10 p.m., over 10,000 racers were sent off into the dark, haunted streets of Walt Disney World® where an array of Disney villains stood waiting to spook runners off course. Runners were presented with an all-new glow in the dark finisher medal as they crossed the finish line at Disney's Hollywood Studios.
Following the race, the Disney Villains took over Disney's Hollywood Studios at the Disney Villains Hollywood Bash. Villains like Cruella de Vil and Jafar were on their worst behavior, but nevertheless provided endless entertainment all night. Guests celebrated until the early hours of Sunday morning with DJ Steve's dance party the Sorcerers Hat while those seeking an additional adrenaline rush after the race rode Rock 'n' Rollercoaster®, The Twilight Zone Tower of Terror™, Star Tours and other Disney's Hollywood Studios attractions.
The inaugural The Twilight Zone Tower of Terror™ 10-Miler Weekend is just a memory now. But if you'd like to relive it, check out the runDisney Facebook page for the event photo album, or join the conversation with @runDisney on Twitter, where Followers were using the hashtag #Tower10Miler. And if you want to run next year, be sure to register early as it was a sold-out inaugural event. You can sign-up for an email reminder to be sure you don't get left in the dark.
The Twilight Zone® is a registered trademark of CBS, Inc. and is used pursuant to a license with CBS, Inc.
Getting ready to travel to the Happiest Race on Earth? The runDisney Facebook Fans have offered a number of must-have travel items, and to help you pack, we’ve prepared them in this survival packing list.
Take a look at the entire list below, which also includes a number of runner tips. If it looks like something you may use, download a text-only version that you can print-off to help you while you pack.
Anything missing? Tweet your suggestions to us @runDisney, and we’ll update the list for future events.
Today we are excited to announce the launch of the brand new runDisney.com!
Completely redesigned to help you plan, experience and remember your runDisney races like never before, it has been created with your needs in mind to help ensure that when you runDisney, every mile is magic.
Event Information, Training & Travel
From easy-to-find event details and one-click access to event results, to training tips and travel info, everything you need is now right at your fingertips. These pages are mobile-friendly and deliver photos and videos that bring our runDisney races to life like never before.
FAQ's, Contact Us and Social Networks
It has never been easier to find an answer to a question, contact a race official, or connect with other runDisney Fans.
If you ever need help, an FAQ and Contact link will always be located at the top of every page. Or, maybe you want to share your experience, or draw upon the knowledge of other runners? You can now instantly connect with nearly a quarter of a million runDisney Fans and Followers on Facebook and Twitter.
runDisney Blog
With this brand new runDisney Blog, you can expect to hear from industry experts like Jeff Galloway, Olympian and Official Training Consultant of runDisney. Need travel advice to help plan your stay? Lori, the runDisney Mom on the Walt Disney World® Moms Panel, will be there to help provide you with tips, advice, and to answer any of your questions. We'll also take you behind-the-scenes of runDisney races and keep you up-to-date with the latest runDisney announcements.
We're excited to make your race planning and preparation a more enjoyable experience, and to provide you with tools and resources that will help you cross the Finish Line at your next runDisney race.
We're excited to welcome you to the new runDisney.com!
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