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Homesick in Hanoi? Solution? = Running, Cycling, Coffee, and Street Food, of Course!

3/31/2016

I am currently sitting in a beautiful lush garden sipping a strong, sweet Vietnamese coffee (caphe sua!) while an 8 week old border collie is running around 'helping' her owner water the plants (helping by stealing various items and then running off on a catch-me-if-you-can mission). Life is pretty amazing. I realise that this is yes, a whole two days late than my usual Monday blog posting schedule, but being that I have recently moved countries, moved houses, started a new job (for someone else this time) and had a whirlwind of a feast for the senses sort of week and a half (i.e. full on and overwhelming at times despite my huge excitement to be here) I am going to say that's way ok. Who cares if I'm 'late' anyway?! It's ALL. GOOD.

So, this past week and a half ish (since my last post) has been taken up mainly by some full-on training days. And I don't mean the usual sort of training that I write about here (you know, the running variety, or strength training, or cross-training). No, this was actual WORK training, as in I have taken up a teaching position again (here in Vietnam) which I will be doing in the evenings (and writing and nutrition consulting during the days, never fear Lou's Weight Online clients - I am DEFINITELY still here!!) and they have their own specific systems and technology to get to grips with. Hence the overwhelmed feelings, and yes, at times, I've also felt horribly HOMESICK for Australia and certain amazing Australians too. This has surprised me, as I was ecstatic to arrive back here and to be here (and still am).

However, simply getting out and running or cycling through this amazing and exciting city has once again renewed my sense of why I'm here and why I came back here. I love Vietnam, and I have only just scratched the surface I know. So, the things that have made that unexpected and unwelcome homesickness dissipate and disappear completely have been: cycling around exploring new streets and new cafes, running around West Lake (past the cyclists, the fishermen, the people playing hacky-sack, and the odd dog walker or fellow runner), trying ever new exciting coffee and tea concoctions, and eating delicious fresh fruit and exciting street food:

One thing I'm also missing, and I'm sure if you're here in Hanoi you'll no doubt feel the same, is the SUN! Yep, can't believe that the pollution has already got to me - it's only been just over a week! But there you go... Missing the sun and bright blue skies, so currently looking into where the nearest national parks are outside of Hanoi - got to get me some trail running and exploring further afield! But, as I keep telling myself (and others have told me too - such wise advice, thank you): one step at a time. Think I'll settle in a bit more into Hanoian life and the new job and new neighbourhood, and I'm sure there's a trail run on the horizon in the not too distant future. Actually, have found an EPIC looking race held in September near Sapa, further inland (about 300 ish km from Hanoi) - there is a 10, 21, 42, and even 70km option and it's all on the mountain there!! So pumped! Seriously considering the 70km option!! Might make up for missing that 68 Hounslow Classic I was all set to train towards this year. Watch this space, but I am KEEN AS for this Vietnam Mountain Marathon! Check it out, and please come and join me! (No pressure to do the long distances either, you could do the 10km and still enjoy the amazing scenery and people and food etc.) http://vietnammountainmarathon.com/

Well, that's all folks from me here in Hanoi. Off to order another coffee and do some work. On that note, to all Lou's Weight Online clients, as you know I won't be available for face-to-face consults in Newcastle for a while but we can continue to Skype and fb chat of course. To any Hanoi residents: if you prefer face-to-face chats with your new nutritionist (ie. ME!) then please get in contact, as you now have that option (or Skype or fb too of course, if you prefer).

Have a WONDERFUL week one and all! Chao :) xx

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Hanging Out in Hanoi, and the Angkor Wat Half Marathon

3/21/2016

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Might have to figure out a way to update this website and change the title to 'Running Through VIETNAM', as that's where I currently am! And where I plan to stay for a while too. So excited to be back here, feel like I'm on a permanent runner's high. I've only been here two nights but it definitely lives up to its famous memory. The past two days have been a happy blur of noodle soup (pho!), coffee, crusty bread filled with egg and sauce, Bia Saigon, Vietnamese rice wine in two 'different' flavours (yet tasted much the same I thought?), fresh fruit, coffee with iced yoghurt, and tofu and veggies, of course. Hmmm, actually, on second thoughts, may actually have to change the website name to 'Eating Through Vietnam'; that seems slightly more appropriate...

Although I did get in a slightly longer run this morning, around West Lake (Tay Ho). Want to see the 'real' part of whichever country you're travelling in or visiting? Check out the early morning crowd. Especially Sunday early mornings I reckon. It was all go. So much life, bustle, happiness, fishermen, market-sellers, street sweepers, dudes playing hackie-sack, cyclists in lycra, and a fair amount of people just chilling too. Running through this amazing vitality this morning has meant a permanent happy smile on my dial during said long run, and its lingering still. Actually, it's showing no signs of dissipating whatsoever. Feel like I've made a very good decision by coming back here to live for a while. They say to trust your gut/your instinct right? Every fibre in my being is shouting a resounding 'yes!' about my coming back here. So, am going with that. And it feels great.

What also felt great was finally getting my Wooters running singlet JUST in time before I left Newcastle! Oh the irony right... Here's me happily blending in with the rest of the Woot-pack after the Wootervals session on Monday night - I know right?! Like an orange Where's Wally challenge: I challenge you to find me now! (Hint: I'm in the orange top.)

I am really going to miss my fellow Novocastrian runners though - both the Five30 and the Wooter varieties!! If any of you are reading this: please come over and join me for a run or a race here in Vietnam!!! We can paint the town Red or Orange, depending on your preference or allegiance.

Actually, there is THIS event later in the year, and whilst, no it's not in Vietnam, it's in Cambodia (just next door) and how amazing would it be?! A half marathon through the stunning and wondrous Angkor Wat?! Plus it's for a great cause and raises relief for victims of antipersonnel mines in Cambodia (and is attended by many landmine victims each year) including funds for prosthetic limbs and social reintegration programs, amongst other things. Check it out: http://www.angkormarathon.org/

So, come on - save the date: Sunday 4th December 2016. Entry until September is a bargain price of just US$66 and your entry fee goes to a very good cause.
Who's with me?? Do YOU want to run through Angkor Wat???
This could be us in December. just saying...:

Have a wonderful week everyone. I'm off to change hotels and seek out yet more deliciously strong Vietnamese coffee, before preparing for my first day at a new job tomorrow morning, eek... There is also a game of tennis on the cards (cross-training, right?) although this potential tennis was proposed at about 2:30 this morning over some beers, so I'm not sure how fictional it may or may not be. Oh well, no doubt there'll always be pho instead. Can't get enough of this stuff.... Sending lots of long distance love back home to you all. Chao!! xxxx

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Healing Foods, and Reducing Your Cancer Risk...

3/16/2016

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Does climbing to the top of this inflatable climbing wall count as cross-training?
(That's me on the left.) I reckon it bloody well should considering the slippery nature of the inflatable bits to try to hold onto/climb up. Actually quite terrifying thinking of falling from the top (no harness but was emboldened by the power of gin&tonics in the sunshine as part of a street festival yesterday).

This past week has seen a small amount of running (got in a couple of 11km runs and one longer 19km slow run) amidst mainly a lot of cycling (and a bit of strength training). The cycling was farkin hard work hey! Guess the muscles weren't that used to it, or the sun was pretty potent, or hey - who knew how hilly Newcastle and its surrounding suburbs were?! Ohwell, great for cross training, but hasn't really helped my sore legs. So will be continuing on with those magical 'healing foods' I mentioned last week, and many times prior to that.

So what's in these foods and WHY are they so great for healing?

Salmon: high in omega 3 fatty acids and antioxidants which reduce inflammation and help prevent cancer.

Green vegetables: Choc full of important vitamins and minerals (e.g magnesium, iron, calcium etc) and important phytonutrients, such as carotenoids and flavonoids, such as the bioflavanoid Quercetin - an antioxidant - fights inflammation and cancer.

Green tea: high in antioxidants = decreases inflammation, improves immune function and protects cell membranes.

Blueberries: Again, rammed full of various minerals (iron, manganese etc) vitamins and fibre, and has a HUGE amount of antioxidants = fight inflammation.

Sweet Potato: High in beta-carotene (precursor for Vit A) and other antioxidants, therefore reduces inflammation.

Mushrooms: High in selenium (amongst other minerals and vitamins) and antioxidants, particularly important being Ergothioneine, which has a specific protein transporter in the blood - increase natural killer cells and the immune response in the body (i.e. great for a healthy, functioning immune system).

Turmeric: The curcumin in the turmeric is an amazing compound that is anti-inflammatory, antiviral, antibiotic, and antidepressant. Such a potent anti-inflammatory!! Often way more effective (and safer) than ibuprofen or other drugs.

Dark Chocolate: Not only is it a good source of magnesium, copper, manganese, potassium, phosphorous, zinc and selenium (and surprisingly: fibre too) but it contains a range of potent antioxidants, including catechins, polyphenols, and flavanols. It helps with inflammation and with lowering blood pressure.

So, are you seeing a pattern there? My go-to 'healing foods' are all high in antioxidants (amongst other things) and all help fight or reduce inflammation (i.e. muscle soreness) amongst other qualities, such as cancer fighting and improving the immune system. Of course, there are hundreds of healing foods - these are just my own personal favourites, and ones that work for me.

How do antioxidants help fight or prevent cancer, you may ask? Well they neutralise the free radicals that circulate in the body that can cause cell damage and lead to cancer (cell mutations). It is important to note that you should only aim to get your antioxidants from real food sources, and not from supplements.

Other ways to help fight cancer through your diet, is to aim to eat mainly foods that help to alkalise the body, instead of causing it to be in an acidic state. Some foods/drinks that acidify the body (and put you at higher risk for various diseases, cancer included) are: alcohol, coffee/tea, soft drinks, meat, dairy products, prawns, peanuts, cashews, bread, pasta. Foods/drinks that put your body in an alkaline state (where its thought cancer cannot thrive in) are: fruit (including lemon and citrus fruits), vegetables, beans, herbs, sprouts, other nuts and seeds, brown rice, chia seeds, quinoa, millet, buckwheat, coconut. Aim for a diet based mainly on fresh, plant-based foods, and aim to limit your intake of acidifying foods.

Of course, unfortunately, there are so many other factors that play a part in disease, and you might have the best, healthiest diet and lifestyle around, yet still develop cancer (or other diseases) due to factors outside of your control (genetics, or environmental reasons). Reduce your risk where you can. This could be through your diet, your lifestyle, or by taking precautions when renovating your house or doing repairs on a property. Asbestos is still all over the place here in Australia hey! Protect yourself today - mesothelioma (a deadly cancer caused by inhalation of asbestos fibres) can take 20 to 50 years to develop after exposure. If you want to learn more about this devastating and fatal disease, please go to: https://www.maacenter.org/ . Here are some tips to protect you and your loved ones:

Hmmm, that post got a little too serious a little too fast, but I know we've all been affected by cancer and have lost some important, amazing people to it. We want to be around for a long time to come, so look after yourselves, reduce your risk where you can, and eat well. Think about this: every time something passes your lips you're either feeding disease or you're fighting it. Sending you all much love xxx

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Barred Up

3/8/2016

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This morning I tried something new. My legs were feeling decidedly UNfresh and fatigued and generally a bit stiff and sore. Maybe as a delayed reaction to my race last week? Maybe due to hiking in the sun for most of yesterday? Or maybe due to a slightly tougher (=more fun!) trail run on Friday night combined with upping the strength training all week? Whatever the cause, my legs were just NOT entertaining any possibility of a run this morning. So, instead - I hit the barre.
Went to my first ever 'Barre Attack' class at my gym, and let me tell you: I was feeling the burn within the first few minutes! Wow, this was quite intense (like camping) - far from the 'relaxed/stretching sort of class' that in my head I had imagined it would be (and I never get enough stretching in usually, so thought this would be a good opportunity to do so). It featured lots of squats, plies, and lunges, all whilst using the barre, some old-school ballet moves/terminology and a dubious looking (at first) latex band/rope. I tell you, it had been a while since someone had directed me to be in 'first position' and 'second position' etc, but there is something SO much fun about rekindling your childhood ballet days! Yet, in a burning, aching way....

If YOUR legs are feeling a little worse for wear today due to training or racing, then do what I plan to: active recovery or gentle walking or cycling in place of your usual running or swimming or whatnot, coupled with an armoury of potent, healing foods. So this week I will be upping my intake of: green tea, salmon, dark green leafy veg, sweet potatoes, mushrooms, cherries and berries, turmeric, ginger, and of course a bit of high quality dark chocolate. My go-to cabinet of sure-fire healing foods - anti-inflammatory, and choc full of antioxidants, amongst other things.... (More on this in next week's post). Remember: rest and recovery days are just as important as those hard training sessions or races.

Enjoy your week!

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You Know What They Say...

3/1/2016

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...: don't try anything new on race day. I suppose this would include: using this innocent looking, freebie 'pre-exercise' cream that was handed out prior to my event yesterday morning. Oh goodie, I thought, that sounds the go - it promised to promote blood flow and circulation etc, what could go wrong? Hmm, my first hint could have been the key ingredient of capsaicin (yep, the one and same that gives chillis their heat, and mace/pepper spray its effectiveness). On it went onto the calves, which incidentally would be burning for hours to come! That was the least of my worries though, as about 1 lap into my 5 laps of the 3km up and down the beautiful beach between Merewether and Bar Beach (as part of the 15km Big Beach Challenge 2016) my sunnies fogged up and I tried to wipe a bit of sweat out of my eyes. A few strides later I was wondering why my eyes were particularly stinging, and then progressively burning and unable to see out of. Oh that's right, that damn pre-exercise cream that must have still been on my hands! Oh my gosh. So painful. But at least it kept up my pace as all I was imagining was reaching the turn around point so I could douse my eyes with water. This I did, and then it was on with the race. The extremely painful eye burning would come back to haunt me on each lap up through the soft sand towards the turnaround point - I guess it helped distract me from the challenge of running in soft sand in the early morning (yet becoming progressively hotter) sun.

The other thing I would recommend not doing differently on race day compared with training would be fuel: something I was only just talking to a fellow trail runner about on Friday night (and nearly caused an accident by twisting around in my excitement to talk about all things running fuel related - yep, another bit of sound advice - thanks Chris! - would be: don't try to run and turn around and talk simultaneously!). When I was 4 laps in (with only 1 left to go) I cracked open the fuel I'd hastily packed early that morning - a BANANA flavoured fuel that I bought a while ago with the intention of trialling one day. Here's a tip: don't pick a race day to try BANANA flavoured fuel, unless you're sure you're going to be a fan. I was not a fan. It was kind of like gone off, warm, stale banana bread. Oh well - it stayed down (just!), and maybe did the trick I guess, as amazingly enough, despite being in burning, blinding pain for a good portion of the race and feeling the challenge, I did it in 1:32 and came SECOND female overall!! Woohoo!!

I was SO happy to get second place! At one point, very early on in the race, I was even FIRST female, haha, for all of about 5 seconds before the champion took me over again. I am pretty happy with my result considering it was a pretty tough gig! Each lap was a 3km loop, where the first 1.5km is out through soft, uneven sand, and the returning 1.5km is on the hard sand as close as you dare to the incoming waves. This return section got progressively harder too due to the tide coming in, so the beach (and 'hard' sand) got less and less throughout the morning - another reason to keep the pace up and get it done!
It was a really well organised, local event, put on by H-Events, and included a 6km and 3km option too. Some amazing individuals finished the 15km race and then went on for MORE and took part in the 6km and then 3km too! I obviously need to up my game... Groovy surf-inspired trophies too. Here's the start of the race, my crossing the finish line, and me with my prized 2nd place trophy, woot-woot!

Ok, so Big Beach Challenge - tick! Not sure what's on for me next?? It would have been the Galston Gut Buster trail half marathon in April, but as I'm now heading back for more fun and games in Vietnam, I will have to let you know (when I know!) re: which race will be next. I'm looking into Nam events, so watch this space. Would love a longer, ultra, trail event again.

Have a GREAT week everyone!

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Homesick in Hanoi? Solution? = Running, Cycling, Coffee, and Street Food, of Course!

Hanging Out in Hanoi, and the Angkor Wat Half Marathon

Healing Foods, and Reducing Your Cancer Risk...

Barred Up

You Know What They Say...

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