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Posted on November 23, 2023November 24, 2023 by Kim

GBF Operation Dark Horse Review and Tips

About Green Beret Fitness and Operation Dark Horse.

GBF hosts one-of-a-kind endurance event experiences intended to test physical and mental limits. If you need something new and are looking for new fitness tests, check out the variety of events they have to offer. Owner Gregg McLeod designs many of the events based on his experience as a British Army Officer. Operation Dark Horse was unique, fun, and challenging – I’ll certainly be back for more GBF events.

Specific for Operation Dark Horse, the unique challenge is carrying a piece of expensive functional equipment long distance and ensuring it remains in working order throughout. Teams of two carry a Concept2 rowing machine approximately nine miles through the mountains. If you are not familiar with the rowing machine, it’s about 57 lbs. of long, very unevenly distributed weight. The course spanned three peaks, and at the top of each peak the team rows 10,000m. Fastest teams (completing the course in under 6.5h) earned dog tags and some great prizes by Born Primitive and Concept2.

Thanks to Dark Horse Rowing for supplying the rowers. A few years back, I used their 12-week training program to complete a marathon row. If you want to become a stronger rower, it’s excellent programming.

Setting Off

It was clear all teams were excited to start the epic adventure and the weather was cool. I was thrilled to see many friends I hadn’t seen in awhile. The admin phase was brief and logistically smooth. Gregg provided the rules and shared some of his background and experience. We had a required packing list including water, but gear was not checked. Even though the 11 teams who showed up comprised experienced athletes, there is usually always someone who shows up short on water for events. Adequate hydration is critical; thirst is not often a good indicator of hydration during exercise and thirst drive may decrease in cooler weather. Frequent sipping is highly recommended no matter the case.

Surpriiiise! Each team had to row 2K before setting off, then another 2k at the finish. My friend and teammate Steph had a strong row out of the gate. Can I highlight that Steph is a beast? She’s got the physical AND mental chops to endure which means she has a long an successful career ahead as an Athlete and Coach. Most of the time when I describe an event to someone and ask them if they want to do it, they look at me like I need to be checked into a mental hospital. Steph is my people…..she quickly said, “OK let’s do it”.

First lesson learned – we assumed the rower was precious cargo and needed to come back in identical condition, including keeping dust out of it. We lost a little bit of time here rigging up protections after the 2k row. It was unnecessary.

Second lesson learned – we lost significant time by deciding to keep the rower in one piece and carrying it together. We trained this way, and I didn’t think to change plans after Gregg told us we could break down the rower. Moving is MUCH faster by breaking the rower in two pieces (there’s an easy latch right behind the foot pads) and have each teammate carry one piece, trading off on the heavier end. Taller teams may even be able to carry the full rower solo and switch off.

Steph and I were about 2 miles in before “figuring it out”. Once we dialed in the carry we moved quickly, but it was not enough to make up the time we lost.

On the move

I found the easiest way to carry the heavier flywheel piece is draping it across both shoulders supporting it slightly on top of the ruck versus keeping full weight on one shoulder. Even distribution across the shoulders also helps maintain balance on the steep downhills (which were slippery due to gravel and rocks). I used bu mper straps as loops which provided extra stability when moving quicker.

Rowing

Communication and volunteers were well planned at the event. Thanks to our amazing San Diego Triton Ruck Club, people were posted at each of the peaks to help keep track of us. In addition to the teams having to provide checkpoint texts to Gregg, the volunteers noted when we arrived and left each peak. The volunteers were also patient ambassadors explaining to random hikers what the heck the event was about.

It was surreal rowing with a mountaintop view! Steph and I made solid time on the 10K rows, trading off every 1K. Keeping cadence/stroke rate discipline at target pace ensures you aren’t too gassed before stepping off again. We looked forward to each row as a break from lugging it around. Each of us having a few minutes break during the row was a great time to fuel and rest.

Self-learnings

Although it didn’t go quite as we expected and Steph and I had a lot of gas left in the tank, we did get a nice dose of odd-object carrying suck.

Any event where you get a real “test” out of yourself is a worthwhile event – and it might not be fitness that’s tested. It is exceedingly hard for me to slow down and be present in the moment. This event forced me to mentally pivot from “drive” to “stop and smell the roses”.

I think I needed this lesson, on this day.

When I’m 100 years old, I’m not going to remember carrying a rower. I’ll remember how the sky looked like a painting, and Steph and I laughing at the absurdity of what we were doing. I’ll remember trodding around and giggling with Jessica, just like always.

The dog tags can wait until next time (the 6.5h cutoff time is reasonable).

Nutrition for Dark Horse

As there was no dead ruck weight requirement for this event that takes up space, there is plenty of room to carry all hydration and fuel needs. If you are a 1:1 endurance nutrition client or a member of Heavy Drop Training Nutrition, I’ve previously shared the fundamentals of energy systems in the context of exercise and endurance events video.

Considering the goal of Operation Dark Horse is to move as quickly as possible in the hills with weight, glycogen replenishment through ingestion of fast digesting carbohydrates is important to maintain muscle force production, demands intensified by work that is both load bearing and eccentric aka increased mechanical strain due to controlled lengthening of certain muscles during downhill movement. If you’re unaccustomed to this work, it’s a recipe for delayed onset muscle soreness (DOMS).

Size, intensity, duration, training status (including GI training), body composition, will all factor into personal carbohydrate requirements per hour. Assuming that one would be fast hiking and running with the rower, and then periodically rowing with intensity, liquid carbohydrate and electrolyte consumed in water on the move is an excellent idea to cover most calorie replacement (and caffeine is an excellent supplement to reduce perception of pain), supported by a smaller amount of low fiber and low fat food. Fluid intake requirements should be based on climate, environment, and sweat rate. As a bare minimum in San Diego fall weather – 0.75L/h of water and 60g CHO/h, ramping higher in the later hours of the event.

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Posted on September 1, 2023September 2, 2023 by Kim

Popular Diets: Considerations for Athletes

The American Heart Association (AHA) recently issued a scientific statement evaluating popular diets against current recommendations for diets promoting cardiometabolic health. This review explores which diets may be better for long-term sustainability and how popular diets overlap with nutritional considerations for athletes.

Research Reviewed: Popular Dietary Patterns: Alignment With American Heart Association 2021 Dietary Guidance: A Scientific Statement From the American Heart Association

Why did the AHA prepare this statement?

Diet types have different levels of flexibility based on rules or recommendations. While flexibility is important, vague rules can also lead to misunderstandings or unintended food choices that may work counter to long-term health goals. For example, certain popular diets may fall outside of certain macronutrient distribution ranges and/or exclude major food groups. Popular media, and even some clinicians, misunderstand the evidence base of dietary patterns promoting cardiometabolic health. The goal of the statement is to compare popular diets to evidence-based AHA Dietary Guidance and provide clarity regarding the implementation of these diets.

What are the 2021 AHA Dietary Guidelines?

Refreshed every five years based on scientific reviews of available evidence, the AHA Dietary Guidelines associated with good cardiometabolic health and prevention of disease are based on ten criteria. AHA established these guidelines considering diets require flexibility based on individual, social, and cultural preferences in order to support healthy behaviors.

Popular diets defined and scored vs. the AHA Guidelines

The researchers conducted a review of publicly available literature regarding diet trends, including randomized control trials and descriptions from health organizations. They excluded diets designed to manage non-cardiometabolic diseases, short-term diets, and commercial diets with unclear definitions. After these exclusions, the researchers established the defining features of each remaining diet type.

Ten dietary patterns emerged based on similarities in macronutrient profiles, emphasized food groups, and restricted food groups.

Each of the diets was scored using a points system against the AHA guidelines, where a score of 1 point per guideline was given if the diet matched the guidance, 0.75 points if it mostly matched, 0.5 points if it partially matched, and 0 points if the diet was contrary. The subject matter experts discussed their scores to achieve consensus. A normalized score of 100 indicates perfect alignment.

Only criteria 2-9 were scored. Criteria 1 (maintain a healthy weight by adjusting energy intake and expenditure) is not directly attributable to a specific diet. Weight loss, maintenance, or weight gain can be achieved through any diet type by adjusting calorie energy intake. The authors note, “Low energy-dense foods such as vegetables and fruits are associated with greater satiety, and some evidence suggests that higher intakes of fiber and protein promote satiety. Energy balance may also be influenced by dietary restraint: Highly restrictive diets can support short-term energy restriction and weight loss, but have been associated with higher food cravings and attrition over time, although that may be modulated by individual characteristics. In addition, food availability and exposure to highly palatable, often ultra-processed foods may affect energy balance.”

What were the results?

DASH, Mediterranean, Pescatarian, and Ovo/Lacto Vegetarian diets had highest alignment with the AHA Guidelines.

Low-fat diets (<30% of calories from fat) and Vegan diets were mostly in alignment with the AHA Guidelines.

Very low-fat diets (<10% of calories from fat) and low carbohydrate diets (30-40% of calories from carbohydrate) had some partial alignment with the AHA guidlines.

Paleo and very-low carbohydrate diets (<10% of calories from carbohydrate) were poorly aligned with the AHA Guidelines.

DASH earned the top score. This dietary pattern was developed upon AHA recommendations.

Analysis

Considering health-promoting diet and long-term sustainability

I’ve plotted the AHA scores versus the number of food groups eliminated. Assuming no necessary dietary restrictions, the elimination of food groups or foods may make long-term adherence to a particular diet more challenging. In the short term, some find that diets with more food restrictions can be beneficial for their goals by reducing the number of daily decisions about food. However, these restrictions can be challenging to adhere to in the long term, considering the social, mental, and emotional aspects of food beyond simply “fueling the body”.

Diets that align best with the AHA Guidelines (DASH, Mediterranean, Pescatarian) also tend to have fewer food restrictions. Low fat (20-30%) and low carb (30-40%) diets also offer higher flexibility, although low-carb diets show lower alignment with AHA recommendations.

Due to the exclusion of meats, poultry, seafood, eggs/dairy, ovo/lacto vegetarians and vegan diets have more food restrictions, but still score well along AHA recommendations. Very low-fat diets are also almost necessarily vegan diets in order to achieve <10% of calories from fat, with additional elimination of nuts, oils, and seeds.

Paleo and very low-carb diets have poor alignment with heart-healthy diet guidelines and also tend to have more restrictions.

What to consider as an athlete

The AHA heart-healthy diet recommendations were created to promote good health and prevent disease at the general population level. They don’t take into account inter-individual variability within a group, nor the specific dietary needs of athletic populations.

I’ve prepared a summary of AHA alignments and areas requiring more attention by athletes. Diets scoring higher for promoting cardiometabolic health can also be strongly aligned with the needs of athletes towards performance improvement and other beneficial training adaptations.

Take Home Points

Not all popular dietary patterns are well aligned with diets supporting long-term cardiometabolic health.
Dietary patterns that support the goal of improving athletic performance can strongly overlap with dietary patterns that support cardiometabolic health. Diet patterns that are misaligned with supporting cardiometabolic health also have more potential shortcomings for athlete health and performance.
When choosing a diet, think about what you can stick to long-term. It may be helpful to implement a diet that enables diversity/less restrictive food choices.

Feel overwhelming? If you need help navigating the nutritional landscape for your specific athletic needs, please contact me.

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Posted on May 21, 2022May 21, 2022 by Kim

Cravings and Sugar Addiction

Cravings for tasty food (sugar, fat, or combination) can feel overwhelming. It has been suggested that an addiction to certain types of food, particularly highly processed, hyper-palatable foods, could be a factor contributing to overeating (and obesity) in parallel with dramatic changes in the food environment. But is it purely an addiction? Do we have any control over cravings?

Similarities between tasty food cravings and chemical addiction

Presently, there is no consensus that addiction to certain foods is a clinical disorder nor is there a universally accepted definition. Some criteria have come to light via mapping substance dependence diagnostic criteria to eating behaviors. These include: tolerance, withdrawal symptoms, larger amounts consumed than intended, persistent desire or unsuccessful attempts to cut down, time spent using or recovering from substance, continual use despite knowledge of consequences, activities given up due to use of substance, and withdrawal symptoms when cutting down on certain foods.* Indeed, there is an association with food addiction and increased frequency of cravings.

Limited studies have identified similarities in neural responses between addictive-like eating and traditional addiction. Therefore, physiological addiction to food has at least some similarities to the neural responses of traditional addiction – increases dopamine levels, alteration of expression of opioids linked to palatability, certain neurotransmitters in our brains during withdrawal acting on our central and peripheral nervous system.

Foods that are sweet or combine the taste of sweet may stimulate parts of the brain that are also stimulated by addictive drugs. Certainly, overeating/binging on palatable foods could lead to obesity and other deleterious health consequences, but it’s far too simplistic to classify uncontrolled overeating of sweets and other hyper-palatable foods the same as drug addiction.

Looking beyond addiction – other forces at play

In addition to the physiological reward pathways of addiction, food intake and cravings are regulated by other factors. We have the ability to influence these directly:

Energy status – acute and chronic energy restriction influences hunger via hunger and satiety hormones ghrelin and leptin. Forgetting to eat for extended periods of time, as well as chronic dieting potentially magnifies cravings.
Sleep – short sleep is associated with increased hunger, cravings, higher food reward, and larger portion sizes.
Food cue reactivity – the thought, sight, or smell of food, or internal stress. Cortisol hormone (a regulator of metabolism and mediator of stress and inflammatory response) can elevate during food cue exposure.

With an understanding that we directly have levers to pull to mitigate cravings, here are a few considerations and ideas:

Accept cravings are going to happen. Cravings are natural, and almost always based on emotional or environmental triggers (needing to feed the reward pathway to feel better) and not actual hunger. We’re human!
Self-reflect and try to understand where the craving is coming from. Does the craving usually happen at the same time of day? Can you identify a specific trigger that brings on the craving?
Are you tired? Short sleep and the discomfort of being tired may amplify cravings. Be aware if cravings are higher on days with shorter sleep.
Disrupt the reward pathway. Indulging cravings when they hit reinforces the reward pathway and may make future cravings even stronger. This doesn’t have to mean elimination of foods that trigger cravings. Rather, consider incorporating these foods in a planned fashion (proactively deciding and having them for an enjoyable reason, in a certain amount), versus reactively eating when a craving hits. This strips away the guilt, categorization of certain foods as “bad” (mentality in a binge cycle).
Establish consistency with meals and snacks. If you are physically hungry/forgot to eat, you can bet that this will only magnify and emotional or environmental craving.
Audit your food environment. Always drive past a bakery that blasts out the smell of cookies? Are sweet and/or fatty snacks at your fingertips in the cabinet? Removing food cue triggers may help with craving frequency. Driving an alternate route or keeping certain snacks out of line of sight are a few examples of positive changes to your food environment.
Be prepared with healthier options. In the absence of having choices, the craving will always win. Be fair to yourself and keep a stock of healthy snacks handy in your bag, car, and office so that when a craving hits – you have the choice to consume something more aligned with your goals.

When a bad craving hits, you may find it beneficial to engage in a hobby or other enjoyable activity to satisfy the need for reward. Reducing cravings is long-term work and requires cultivation of personal systems that facilitate the behavior you want in yourself. Everyone is different in this regard so it’s important to experiment. You are not alone!

PMID: 17617461, 34574716, 27372453, 25338274, 30066187, 30893841, 21340584, 31145919, 30066187

*‘‘Food addiction’’ is most frequently measured with the Yale Food Addiction Scale (YFAS) which conceptualizes addictive-like eating as eating patterns that share behavioral similarities with substance use disorders.

Nutrition coaching provides strategy and practical ideas to manage healthy eating and establish habits to help reduce cravings. Contact me to discuss your goals.

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Posted on March 26, 2022January 23, 2024 by Kim

On-the-go Snack Ideas

Individually packaged, portable items categorized by macro.

Keep in your car, office, purse/bag, work fridge, etc.

Any questions?

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Protein-based Snack Ideas

Beef Jerky 70 cal | 14 P | 1.5F | 0 C

Turkey Jerky 70 cal 12 P | 1F | 4 C

Plant Jerky 100 cal 10 P | 2F | 9 C

Reduced Fat String Cheese 90 cal | 10 P | 5F | 0 C (2 pc)

Low-fat Cottage Cheese Cup 120 cal 19 P | 3F | 3 C

Greek Yogurt Cup 60 cal 11 P | 0F | 5 C

Protein Bars 180 cal | 21 P | 3.5F | 17 C

Protein Bars (dairy free) 200 cal 20 P | 5F | 26 C

Roasted Edamame Packs 100 cal 10 P | 3F | 8 C

Carbohydrate-based Snack Ideas

Dried Cherries 70 cal | 0 P | 0F | 18 C

Dried Mango 70 cal | 2P | 0F | 16C

Rice Rollers 100 cal | 1P | 0.5F | 18C

Fruity Raisins 60 cal | 0 P | 0F | 16 C

Pretzel Packs 100 cal | 2P | 0F | 22C

On-the-go Applesauce 70 cal | 0P | 0F | 16C

Healthy Fat-based Snack Ideas

Almond Packs 100 cal | 4 P | 9F | 3 C

Almond Butter Packs 100 cal | 3P | 9F | 3C

Pistachio Packs 120 cal | 5P | 10F | 6C

Peanut Butter Packs 210 cal | 7 P | 18F | 6 C

Sunflower Butter Packs 210 cal | 8P | 18F | 4C

Mixed Nuts 120 cal | 5P | 16F | 6C

Contact me for more ideas!

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Posted on March 21, 2022March 21, 2022 by Kim

5 Minute Breakfast Sandwich

Many people struggle with having no time in the morning for breakfast. This 5 minute breakfast sandwich is so simple to make and can easily wrapped up to eat on the go – quicker than a trip to Starbucks drive-thru. Excellent source of protein, whole grains, and an opportunity for some more veg.

It may be possible to make the eggs in a small bowl (using a plate or plastic wrap as cover), however I recommend using mini-ramekins with lids. Microwave times will vary, so it may take some adjustment of the cooking time when you first attempt.

Customize the flavor with different seasonings and toppings. For example adding garlic powder or chili lime into the eggs, or a bit of soy sauce, mushroom, and teriyaki. A thousand different themes to keep it interesting – hot sauces, peppers, salsa, ketchup, or BBQ. If you prefer lower carbohydrates, swap the English muffin for a low carb bread.

Ready to invest in you goals, health, and performance? Contact me to discuss nutrition coaching.

How-to Video Link:

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No time in the morning? This 5 minute breakfast sandwich will get you out the door fast.

Let me know if you give this 5 minute breakfast sandwich a try! Follow me on Instagram and Facebook for more ideas.

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Posted on October 15, 2021March 25, 2022 by Kim

Higher Protein Snacks

Consider these higher protein snacks when you need convenience.

Uncertain about your nutrition for your goals? Contact me.

Grab and Go

Dry Roasted Edamame Packs

100 Cal 11g protein, 8 g carbs, 3g fat

Natural Beef or Turkey Jerky

80 Cal 13 g protein, 0 g carbs, 3.5g fat

Higher Protein Plant Jerky

80 Cal 12 g protein, 7 g carbs, 1g fat

Protein Drinks (milk protein)

100 Cal 20 g protein, 7 g carbs, 1g fat

Protein Drinks (plant-based)

150 Cal 20 g protein, 9 g carbs, 5g fat

Edamame Puffs (soy)

100 Cal 20 g protein, 2 g carbs, 0.5 g fat

On-the-go Tuna Pouches

80 Cal 14 g protein, 4 g carbs, 1g fat

On-the-go Chicken Pouches

80 Cal 15 g protein, 3 g carbs, 1g fat

Pro-nola

110 Cal 12 g protein, 16 g carbs, 6 g fat

Single Serve Greek Yogurt

90 Cal 18g protein, 5 g carbs, 0g fat

Single Serve Greek Yogurt (Lactose Free)

110 Cal 15 g protein, 5 g carbs, 3 g fat

Reduced Fat String Cheese

50 Cal 6 g protein, 0 g carbs, 2.5g fat /stick

Protein Jello (Collagen and Whey)

80 Cal 20g protein, 0 g carbs, 0g fat

Single Serve Cottage Cheese

120 Cal 19 g protein, 3g carbs, 3 g fat

Steamed Edamame

90 Cal 10 g protein, 7 g carbs, 4 g fat

Protein Bars (whey)

180 Cal 21g protein, 17 g carbs, 4.5g fat

Protein Bars (plant-based)

190 Cal 21 g protein, 25 g carbs, 4.5 g fat

Protein Bars (egg)

170 Cal 20 g protein, 20 g carbs, 5 g fat

Quick to Prep Higher Protein Snack Ideas

Lean deli turkey or ham in a pita or rolled on a kosher pickle.
Plain nonfat Greek yogurt with ranch powder added as a dip for celery, baby carrots, and peppers
Tofu bites or steam in bag edamame
Pre-cooked chicken skewers or chicken strips with a yogurt or peanut powder-sriracha based “satay” dip.

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Posted on March 12, 2021March 12, 2021 by Kim

Protected: ON TRACK FAST FOOD

Posted on March 11, 2021March 11, 2021 by Kim

Protected: Processed Foods and Clean Eating

Posted on June 15, 2020December 12, 2021 by Kim

Purple Sweet Potato Pretzels

These simple-to-make colorful and chewy purple sweet potato pretzels have only four ingredients.

I came across purple sweet potato powder and I wanted to see how it would work in a simple pretzel recipe. Why purple sweet potato? #1 because it’s colorful, and life is too short not to have fun healthy treats. At only 100 calories per pretzel it’s a good afternoon pick-me up snack.

Whether you make these savory or sweet, they are AMAZING hot out of the oven or re-heated in a toasted oven. My current go to is a sprinkle of everything but the bagel seasoning but I also love cinnamon & sugar.

Purple potato micronutrients

Purple sweet potato powder gives these pretzels an extra chewy interior texture with a light crisp on the outside. There’s also a very very subtle sweetness. A little bit goes a long way and I don’t recommend fully swapping out all of the regular flour for sweet potato powder.

Like most other naturally purple foods, purple sweet potatoes have their hue due to a class of natural plant pigments called anthocynanins. Anthocyanins transmit visible wavelengths of light under the right conditions. We visually see red, blue, and purple – you can clearly guess the foods contain a high concentration of them – blueberries, blackberries, raspberries, grapes, eggplant, etc.

Anthocynanins are beneficial antioxidants (inhibit the oxidation of other molecules in our bodies that lead to cell damage). A lot more research required to understand health benefits, however based on the studies available it certainly doesn’t hurt to add a little more color into your diet! The best way would be to eat whole purple potato (for example Okinawan), but the powder still provides these micronutrients.

Note: This recipe also works with gluten-free flour as a 1:1 sub for the regular flour. Because my flour wasn’t self-rising, I added baking powder – omit if you are using self-rising flour.

Look forward to getting your feedback on this recipe! Please share on socials or with a friend if you enjoyed it.

Let’s work together on your nutrition. Contact me to discuss your goals!

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Posted on May 23, 2020September 24, 2023 by Kim

MLP G3 Collection For Sale

Go to G1 Sale Page | Go to Accessories Sale Page

After two decades of collecting, I’m selling my entire pony collection. This page is for G3 ponies, see links above for G1 ponies and accessories. I’ve taken additional pictures when needed to show certain flaws. If you have any questions before you buy, please send me a message. 🙂

Pony Project Ponies