• Recipes
  • Lifestyle
  • Fitness
  • Nutrition
  • |
  • About
  • Work With Me
    • Brand partnerships
    • Nutrition Coaching
August 15, 2010

Healthy Living Summit Recap

Vegan
36 comments
share this post:
  • Pinterest
  • Facebook
  • Twitter
  • Email

We had an amazing weekend in Chicago for the Healthy Living Summit! I can’t believe it’s over so quickly. What a whirlwind!

112 108

My panel yesterday on “The Ups and Downs of Blogging” went great — major thanks to those of you who came and participated and to my awesome panelists Sana, Andrea, Heather, and Julie! The recorded session will be available soon and I’ll be sure to post a link. 🙂

image

…

HLS Weekend Highlights:

Making new friends and reconnecting with old ones at the Open Sky sponsored cocktail party on Friday night:

Picture1271

Above, I’m with Dorry, Nichole, Gracie, and Katy. Love these girls!

Below — with Megan aka MegaNerd! Heart.

image

They even had a photo booth! Amaaaaazing.

017

In the left photo strip, I’m with my awesome HLS roomies Gracie, Ali, and Katy, plus Megan. And on the right hamming it up with Caitlin and Gena (my new love — so great meeting you!).

…

Another highlight: seeing my girl Heather (pictured below) and watching her give a presentation on Sports Nutrition with the lovely Rebecca, who lives in DC and was my plane ride buddy this weekend!

068

Sports Nutrition Session Overview:

Three Goals of Sports Nutrition:

  • Provide energy for the workout
  • Prevent dehydration
  • Optimize recovery (muscle repair, glycogen repletion, prevent injury)

Pre-Workout Fuel:

  • Have a meal or snack 1 to 2 hours before workout
    • Aim for something high in carbs, moderate in protein, and lower in fat (harder to digest)
    • Good options: fresh/dried/frozen fruit, lower fiber carbs (easier to digest), oatmeal, peanut butter & crackers, etc.
    • Avoid too much juice, dairy, fat, or fiber — may cause GI issues
  • Drink water or sports drink 15 minutes before (and during) exercise
    • Aim for 1 cup of water/sports drink before exercise
    • Have 2 to 4 oz of fluids every 20 mins during the workout
  • Have a meal or snack within one hour of exercise

During Workout Hydration:

  • For a workout under 30 minutes, just water is fine
  • Over 30 mins, you will need to replace electrolytes and carb stores (and minerals)
  • Over 2 hours = endurance sports drinks (more electrolytes, same carbs)
  • Pick sports drinks and avoid flavored waters, fruit juice, soda (acidic, high in sugar, low in electrolytes and nutrients)
  • Fuel BEFORE you feel tired — less than 75 mins = adequate body stores

During Workout Fuel:

  • For a 60 to 75 min workout, you will need between 100 and 250 calories
  • For over 75 minutes — take 1 to 2.5 sports gels, or 14-60 oz of sports drink per hour
    • Options: gels, GUs, Bars, candy, honey/agave — sugar is what you need! Do what works for YOU.

Post-Workout Fuel:

  • Focus on a mix of carbs and protein (ideal ratio is 4 g carbs to 1 g protein)
    • Good options: smoothies, drinkable yogurts, thick crust pizza, boiled salted potatoes, fruit, bagels
    • Chocolate milk is a great option — it has the perfect carb to protein ratio!

…

More highlights:

An amazing lunch featuring quinoa salad, roasted veggies, chickpea salad, and more!

079

…

A great session led by Chandra on strength training — did you know that 1 lb. of muscle burns 6 calories per hour, while 1 lb. of fat only burns 2 calories per hour? Be sure to strength train at least 2x per week — aim for a moderate weight and do more reps and less sets to increase strength and endurance (vs. lower reps, more sets, and heavier weight for muscle building!).

…

Being matching fANNEtastic t-shirt buddies with Gracie:

003

“I Take Pictures of my Food”! (Shirt available in my shop!)

…

An amazing core fusion yoga session last night at Exhale Spa — soooo relaxing and some much needed stretching (plus SWEAT — it was hard!).

089

(Sporting my fave feta shirt, heh!)

…

A delicious dinner last night at the vegan restaurant Karyn’s on Green, organized by Angela of Oh She Glows (who is SO sweet in person!).

Epic beet salad:

092

And these “chicken drums” — made from tofu! — with sweet potato hash, sauteed spinach, and BBQ sauce (my fave!). Deeeelish.

095

This was actually surprisingly chicken-like in texture — very juicy!

094

Hi Tina! 🙂

IMG_6191

…

A great and super sweaty group run this a.m. — we did 6 miles in about 53 minutes with beautiful scenery!

005

Yep, I “Will Run for Bacon” — will you? 🙂 (Shirt also available in my shop!)

011 012 014

Yay for running buddies 🙂 Theodora, Tina, fun new friend Hillary, and me!

015

And last but not least — visiting the famous Chicago bean today with Heather, Rebecca, and new friends Dorry and Danielle!

124 113 115 119 120 122

Heh. Big reflective things are fun.

And with that — HLS is over. I’m sad and I miss all my blogging friends (both new and old) already!

…

I’m now back in D.C. and gearing up for the busiest couple weeks ever. Here’s what’s on tap:

  • Tomorrow: Pack my entire room, then pack the UHaul
  • Tuesday: Drive 5 hours to Chapel Hill, unpack UHaul
  • Wednesday: Madly continue to unpack
  • Thursday: UNC general orientation
  • Friday morning: Fly to New York for a wedding
  • Sunday night: Return to Chapel Hill
  • Monday: Public Health school orientation
  • Tuesday: Classes start.

Gah. Help! (If you’re new to the blog — I’m moving to North Carolina to start my Masters of Public Health in Nutrition at UNC-Chapel Hill! To read all about my journey back to school after years of cubicle jobs, check out this post.)

Ta-ta, friends! Blogging may be a bit sporadic this week, but please check back to see how the move is going. 🙂 NC or bust!

- anne
share this post:
  • Pinterest
  • Facebook
  • Twitter
  • Email

join the list

Sign up for my e-newsletter and I'll send you a meal plan packed with a week's worth of healthy meals, snacks and a shopping list. Happy eating!

you might also like:

Vegan Minestrone Soup (Healthy & Quick!)

No Bake Turmeric Ginger Energy Balls

watermelon rosemary popsicles

Watermelon Rosemary Popsicles Recipe

Cinnamon Raisin Almond Bites

leave a comment

Cancel reply

36 comments
  • Meghan@traveleatlove
    August 15, 2010 · 10:06PM:
    Great recap! I really wish I could have been there, but I am having fun reading everyone's posts!
    Reply
  • KaraHadley August 15, 2010 · 10:22PM:
    Looks like an absolute blast. I'll be there next year! And I lovelovelove your peacock-inspired dress. I almost bought it last time I was at H&M.
    Reply
  • Brittney
    August 15, 2010 · 10:22PM:
    It was so nice to meet you Anne! I hope to see you in Charlotte sometime now that you're closer to us :)
    Reply
  • DHP August 15, 2010 · 10:26PM:
    Looks like an awesome weekend, Anne. Thanks for sharing it. Great fun, it's clear. All best for safe/smooth travels -
    Reply
  • Lisa (bakebikeblog)
    August 15, 2010 · 10:29PM:
    my oh my - what a great weekend you have had!! IT all looks like so much fun!
    Reply
  • Heather C
    August 15, 2010 · 10:37PM:
    Here's a question - how'd that crazy bean get in Chicago?! I think it would look nice next to Lincoln...just sayin' ;) Awesome recap - you got this up quickly! Love all the photos and Miss ya already! Skip the NC stuff and come play with me in the Rockies!
    Reply
    • Anne P
      August 16, 2010 · 1:44PM:
      Ha I agree the bean should def be moved to DC ;) Or perhaps ALL cities! Miss you!
      Reply
      • Heather C
        August 16, 2010 · 7:02PM:
        A bean in EVERY city?! We could do a bean-road trip-photo tour!! Epic.
        Reply
  • Heather
    August 15, 2010 · 10:42PM:
    what a seriously fun weekend! you girls all look so gorgeous and i love that you all took the time to go run together too :)
    Reply
  • Evan Thomas
    August 15, 2010 · 10:45PM:
    It was so fun meeting you. Good luck on the move!
    Reply
  • Carly (Swim, Run, Om)
    August 15, 2010 · 10:46PM:
    'Fueling for a workout' has always been very intimidating for me, so thank you so much for posting that helpful outline! It's definitely cleared quite a few things up for me.
    Reply
  • Cynthia
    August 15, 2010 · 11:16PM:
    Sounds like you had an amazing time. Wish I had known about it when there were tickets so I could have gone. Love the shirt "will run for bacon." I adore bacon! I may have to get me one of those.
    Reply
  • Hangry Pants
    August 15, 2010 · 11:38PM:
    Oh Anne it was so fab seeing you. Your panel rocked. Thank you for all of your hard work!
    Reply
  • Dorry
    August 16, 2010 · 12:07AM:
    Loved meeting you Anne! And so glad we got to hang today - bean, giant eyeball and all. I hope your week goes well - just keep your eye on the prize: YOUR BRAND NEW TEMPUR-PEDIC MATTRESS!! :)
    Reply
    • Anne P
      August 16, 2010 · 1:43PM:
      Yay it was wonderful meeting you as well!
      Reply
  • Ashley
    August 16, 2010 · 2:25AM:
    Loved the recaps. Wish we could have finally met but there will be other times :) Good news is my huz is on the road to recovery! Glad you had such a great time!
    Reply
  • Tina
    August 16, 2010 · 7:02AM:
    Excited for the link of the session to go up. I'm sure it was a good one. And I need one of your shirts.
    Reply
  • Lauren
    August 16, 2010 · 7:06AM:
    What a truly amazing trip!
    Reply
  • Tracey @ I'm Not Superhuman
    August 16, 2010 · 8:44AM:
    It looks like a great time. I can't wait for the session to go up. I wasn't able to make it to HLS (*frown*) but I'm psyched we can somewhat catch up virtually!
    Reply
  • Elizabeth Jarrard
    August 16, 2010 · 10:15AM:
    I adore your shirts!! this looks like it was so much fun! and thanks for the great recap of the sports nutrition talk-Rebecca's great!
    Reply
  • Gena
    August 16, 2010 · 10:16AM:
    HA! Our photos! I'm so glad that you released them to the public. Meeting you was such a joy, and we'll have to make it happen again soon. And you should know that you led an absolutely stellar panel, Anne -- so thought provoking and intelligent! I miss you already. I'll do my best to periodically email you photos wherein it appears as though I've had too much to drink.
    Reply
    • Anne P
      August 16, 2010 · 1:42PM:
      Heh. I heart you!
      Reply
  • Sarah @ Sarah's Shaping Up
    August 16, 2010 · 12:12PM:
    Looks like a great time! Makes me want to go next year! :)
    Reply
  • Katie
    August 16, 2010 · 1:25PM:
    Hey! I have been following your blog for a while and am glad to hear that you are starting your public health program. I graduated from NC State and am also about to start my Master's in Public Health at UNC-Charlotte. Good Luck!
    Reply
    • Anne P
      August 16, 2010 · 1:43PM:
      Awesome - good luck to you, too!
      Reply
  • SheFit
    August 16, 2010 · 1:40PM:
    What a fun weekend! I love all the pictures. Sounds like you had a great time. This is so exciting that you are pursuing your passions and dreams to be an RD! I look forward to following you on your journey!
    Reply
  • Melissa Cari @ Miles for Markets
    August 16, 2010 · 3:27PM:
    Love the recap..esp the info on sports nutrition! I'm so excited to follow you through your first semester. You'll be one semester ahead of me (I start my program in January!) so I'm going to look to you for guidance! Good luck this week!
    Reply
  • Hunter August 16, 2010 · 5:14PM:
    Amazing photos- the recap was great! I can't wait to see this weekend! PS: Your hair looks awesome ;-)
    Reply
  • Nichole
    August 16, 2010 · 5:34PM:
    Even prettier in person! Fannetastic finally meeting you, although I felt like I knew you, haa. Glad y'all showed the bean what was up. NC is going to be fabulous, you'll love it.
    Reply
  • Nicole @ Geek Turned Athlete
    August 16, 2010 · 5:47PM:
    Wow! It looks like you guys had so much fun!! So jealous!! maybe you will make it to Fitbloggin again!!
    Reply
  • Joanna @ landanimal.wordpress.com
    August 16, 2010 · 6:01PM:
    Great pics! Thanks for posting the recap on sports nutrition. I learned some things! Good luck with your crazy busy week ahead! :)
    Reply
  • Beth @ DiningAndDishing
    August 16, 2010 · 6:21PM:
    Safe travels Anne! DC will miss you :).
    Reply
  • Kate August 16, 2010 · 7:17PM:
    I'll be at UNC-Asheville! I'm not sure how far away Asheville and Chapel Hill are from each other, but I sense a meet up in the near future!
    Reply
  • Hillary [Nutrition Nut on the Run]
    August 19, 2010 · 1:58AM:
    I'm glad I'm not the only one who didn't post 3x/day (or once for that matter) during HLS. I really enjoyed your panel and running with you on Sunday :) Do you mind if I 'steal' that running pic? Hope that the moving goes well & congrats on BioChem -- that's a lot of science for 1 year! Take care :)
    Reply
  • Kelly H. (the Running Phoodie)
    August 19, 2010 · 6:30PM:
    Best of luck with the start of classes- I'm envious! Ah a new semester with fresh notebooks and new pens... I miss school ;)
    Reply
  • whitney
    August 19, 2010 · 9:42PM:
    Thank you so much for this post! I am a runner and I always struggle with pre and post fueling. I'm actually pretty darn lazy at times and this is a straight forward approach to the problem
    Reply
- next post
previous post -

about Anne

anne mauney fannetastic food
Hi, I’m Anne! I'm a Washington D.C. based Registered Dietitian, mother, runner, and lover of travel, adventure, and the great outdoors. I've been blogging since 2009, sharing a mix of lifestyle content, recipes, and fitness tips. Come for the recipes – stay for the fun!
Learn more

fannetastic reads

Top Posts
01

My Top 9 Most Popular Recipes + Posts

02

Why I Don’t Recommend Whole30

03

What Causes Sugar Cravings (+ How to Stop Them!)

04

How I Make Money As a Blogger

05

Blog Recipes We Make Again and Again

06

What to Eat Before and After a Long Run

07

What to Eat During Long Runs

08

7 Common Nutrition Myths

09

How to Love Veggies

connect with Anne

Email me
anne mauney

I’m Anne, a Registered Dietitian and mother. I've been blogging since 2009 and love showing others that eating nutritious foods and staying active can actually be fun rather than overwhelming!

When I’m not writing or cooking for fannetastic food, you can find me running, coaching nutrition clients, or on an adventure with my family. Feel free to reach out - I'd love to hear from you!

follow anne:

join the list

Sign up for my e-newsletter and I'll send you a meal plan packed with a week's worth of healthy meals, snacks and a shopping list. Happy eating!

back to top
  • About
  • Contact
  • Recent Posts
  • Privacy Policy
  • FAQ

© copyright fannetastic food - site by kc - exclusive member of mediavine