Eating in San Diego

Hi All!  I am currently at the ACSM national conference!  Its been a blast presenting, and learning from other universities and institutions.  The conference will end Friday, and then its marathon weekend!

Its also been a blast being on vacation 😉


So that being said, being a foodie, here are the places I have had the privilege of eating in San Diego, and I would LOVE some more recommendations!  I am here til Monday!

Cafe Sevilla

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This is an awesome tapas restaurant and bar.  I had the tuna tar tar, Spanish meatballs, and their house sangria, which is spiced with apples and cinnamon.

Broken Yolk Cafe

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Not gonna lie, I ate here twice.  I had one of their eggs benedicts on the first day, which included roasted tomatoes, avocado, and bacon.  On my second trip there, I had the sweet potato pancakes with some fresh squeezed orange juice.

The Blind Burro

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Fish tacos in San Diego.  Done.

Buon Appetito 

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We hopped off our little tour bus starving so this was the first place we saw for lunch, and it was delicious. Pasta is so fresh, and the calamari was delicious.

Pappalecco

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Located in Little Italy, they have fresh baked croissants stuffed with gelato.  Why hasn’t this caught on anywhere else?

Tell me San Diego, where else should I eat?  Comment below!

happy eating!

Juliane, ACSM CEP


PS: If you are running Rock n Roll San Diego, and happen to see me, say hi!  I’ll be wearing this, and a pink hat.

Beginning the Marathon Countdown (Plus a coupon code!!)

13 days until…

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And I am so excited!  I’ve been a little bit distracted by the whirlwind of graduation weekend, but now that its less than two weeks away things are getting real.  I have my last long run tomorrow morning (okay, normally I’m a Sunday long-runner, but things came up), and today I picked out my marathon outfit (yes, very important).  Here is what I’m wearing:

Adidas Hi 5 tank

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Its going to be much warmer in San Diego than it is in Boone, NC.  I’m going the singlet route for this one, and I love the color of this Adidas tank.

The North Face Better than Naked Short

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Anything that says its better than naked has to be good.  I’m mostly drawn to these shorts because they have hip pockets and a butt pocket, so I’ll have plenty of storage for my gels.  I’m taking them out for a practice run, so I’ll have to report back on if they actually are better than naked 😉

and finally my trusty Brooks Ghost 7

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I always fall back on these shoes.  It was love at first run.

I got all these things at Running Warehouse!  And if you need an excuse to shop, use the coupon code runblog10 for 10% off your purchase and free 2-day shipping!

happy tapering!


-Juliane,  ACSM CEP

Heat Gear

Now that its starting to warm up, I thought I would write a counterpart to my Cold Gear post: Heat Gear.  Here are my top items for exercising in the heat…


1) Endurolytes: 120 capsules for about $20

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These are basically salt pills.  Being well hydrated doesn’t just mean having enough body water, but also having enough salts and electrolytes to maintain homeostasis.  When you sweat, you’re not just losing water, but you’re losing salts.  Take one or two tablets (depending on how heavy of a sweater you are) and drink plenty of water before any long workout.

2) Swiftwick socks: prices vary but you can get a pack of 3 or 4 here for $15-$20

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These socks are the cycling world’s best kept secret.  They come in different heights, but they all have a touch of compression and are super light weight.  They are also made to be some of the fastest drying socks to keep your feet cool

3) Brooks Versatile singalet: about $35

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Brooks knows running.  This singlet is loose, doesn’t cling to you, and is lightweight and cool.  They have various colors and versions of this singlet every year, but they always bring it back.  Definitely worth it.  They have it in mens too!

4) Headsweats Hat: Prices vary by design, but most are around $25

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This brand is at practically every endurance event as a sponsor, and thats because they work.  They are lined with a super light weight sweat band inside, so sweat stays out of your eyes, and the sun stays off your face.  The band is wide and soft too, so it fits well no matter what size your head is.  They have all sorts of fun styles and patterns too!

5) Frogg Toggs Chilly Pad: $13

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Basically, its a magic cooling towel- and it works!!!  Here is the product description “Made from a hyper-evaporative material that retains water while remaining dry to the touch, The Chilly Pad® is an innovative way to cool down while enduring outdoor heat and/or high levels of physical activity. When wet, the towel begins to evaporate and cool, providing cool, soft comfort to the user. When it stops cooling, simply re-wet the towel in hot or cold water and wring it out. Within minutes, it’s cool again”  Put it around your neck when you know you’re going to be out in the heat for a while.

6) Nuun: $6 for a tube

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These are fizzy, lightly flavored electrolyte tablets you can drop into a bottle of water.  I get hooked on them and end up drinking them all summer.  They are also only about 10 calories, so you can get those electrolytes without all the sugar or artificial flavors that come with a lot sports drinks.

7) The North Face GTD running short: $35

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These shorts have a high slit, are lightweight, have a thin inner lining, butt pocket and front pocket.  The interior lining is also treated with their Sanitized Silver to reduce odor over time. These will easily be some of the fastest drying shorts you’ll own.

Well those are my favorites – post below to share your favorite hot weather workout gear!

happy sweating!


-Juliane,  ACSM CEP

What it takes to burn off an Olive Garden meal

Okay, first things first: I love Olive Garden.  And I know many of you do too.  And sometimes in your weight loss journey, you have a really awesome week and you just want to reward yourself on a job well done.  So the purpose of this post is to show what a splurge out to eat will entail.  This is absolutely not meant to discourage splurging (you gotta reward yourself!), but maybe it will make you think smarter about what you choose to splurge on.


So lets pick out what we are going to get at Olive Garden (aka I’m going to pick my favorites – note all of this information is available on the Olive Garden website):

  • House Salad, 1 serving with dressing: 140 Calories 

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  • Breadsticks, 2: 280 Calories

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  • Chicken Parmigiana: 1050 Calories

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  • Lets say you have a glass of wine: 150 Calories

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  • And you split a dessert, Tiramisu, with your friend: 235 Calories

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Alright, the grand total calorie count is…….1,855 Calories

So now, lets see how much exercise, and at what intensity, it would take a 140 lb woman to burn off those extra calories.  I’ve included the ACSM metabolic equations to show how I got these numbers:

On the treadmill: You would have to run at 5 mph, at a 1% grade for 3.25 hours

  • VO2 = (0.2 . 5 mph . 26.8) + (0.9 . 5 mph . 26.8 . 1% incline) + 3.5 mL. kg-1.min-1 = 30.5 mL . kg-1 . min-1
    • 140 lbs = 63.6 kg
    • 63.6 kg X 30.5 mL . kg-1 . min-1/ 1000 = 1.9
    • 1.9 X 5 = 9.5 calories burned per minute, 570 calories burned per hour

On a stationary bike: You would have to cycle on level 3 resistance, at a cadence of 50 rpm, for 3.4 hours

  • VO2 = 1.8(3 kg . 6 . 50 rpm) / (63.3 kg) + 3.5 mL. kg-1.min-1+ 3.5 mL. kg-1.min-1 = 29.1 mL . kg-1 . min-1
    • 63.6 kg X 29.1 mL . kg-1 . min-1/ 1000 = 1.8
    • 1.8 X 5 = 9 calories burned per minute, 540 calories burned per hour

Those are just two examples, and of course everyones metabolic rate is going to be different.  Working at lower intensities, i.e. walking on the treadmill, or on a flat will take more time to burn those calories, and working at a higher intensity will take less time.

Of course, these numbers are going to be different based on your metabolic rate and your weight and body composition, but they’re still in the ball park in terms of estimation.

Also, the time I calculated only accounts for the meal itself, so if you are trying to lose weight, and you worked out for a total of 3.4 hours that week, you are only maintaining weight, if that makes sense.  So, simply put, if you are averaging exercise 3-4 days a week for an hour, and you are eating meals out like this at the end of the week, losing weight is going to be very hard, because you are just eating back those excess calories that you’ve worked so hard to burn during the week – and no matter what fad trends are out there, research continues to show that calorie expenditure (be it by burning more, or eating less), is the best way to lose weight.

Sorry if this made you REALLY crave some Olive Garden guys, I know I am!

Happy splurging!


-Juliane,  ACSM CEP