This Healthy Girl

Saving money at the store!

2012-02-13T08:40:00.000-08:00

Here are my top three ways to buy organic cheaper.

BUY IN SEASON. If you want the cheapest deal on fruits and veggies, you have to buy the fruits and veggies that are in season. These are always going to be the best bang for your buck. Are grapes in season now? No. That's why you can't find organic ones, and the conventionally grown ones are grown in another country, picked, shipped here, and sold for more money than you'd pay for even organic ones while they are in season. On the other hand, I bought a bag of organic valencia oranges for $2.99 at Meijer today.

FIND COUPONS. It's true that store/paper insert coupons are rarely for organic items. But that doesn't mean you can't find them. Many manufacturers have coupons on their site if you join their newsletters or email clubs (Horizon Organic, Organic Valley, Newman's Own, Stoneyfield.... lots of coupons out there if you do a lot of research online). Or, try some organic coupon blogs and sites that people have out there:

http://www.earthfare.com/YourSavings/Coupons.aspx

http://www.healthylifedeals.com/p/organic-printable-coupons.html

http://www.organicdeals.com/

PLAN YOUR MEALS. I'm not kidding when I say I have saved $25-$75 every week in the past month by planning better. Typically, I'll make something Sunday night or Monday morning that my fiance and I can eat Monday and Tuesday nights, and then freeze whatever portions might be left for quick meals later. Casseroles and crock-pot creations are the easiest. Wednesday night I usually have a break from work to make dinner, so I plan ahead for that, too. I try to have something quick like pasta or chicken I can throw in the oven for Thursday. The key is to pick easy things that won't take forever to make; under an hour is best. Before I shop on Monday mornings, I take a good inventory of what we have, what we need, and I don't get distracted by "good deals" and "ooh, that looks good" when I shop. I plan my meals, I stick to my list. Here's a really excellent site for easy, healthy recipes for any meal of the day:

http://www.trainermomma.com/

Don't waste your money on fast food and boxed meals.... it really doesn't take too much to make good meals. I'm not even home for dinner most nights and I can manage it. Print coupons, look for seasonal foods, plan ahead. Make tummies happy!

until later...

"Failing to plan is planning to fail." ~ Alan Lakein

My latest love....Date Sugar

2012-02-03T07:58:00.000-08:00

In my on-going quest to remove artificial sweeteners from my life, I've recently been experimenting with date sugar. Now, I love dates. I can't buy the little powdered ones, you know, the ones that look like rabbit turds? Not because they look like rabbit turds (which, really, they do), but because I will just eat and eat and eat them. And you can't just go to town on a bag of dates, because a) you'll be pooping for something like two weeks straight, and b) they are full of natural sugars, so they're not a calorie-free food or anything.

But let's bring it back to date sugar. Why date sugar? Well, for one, date sugar is literally dehydrated dates ground up finely. So there's nothing strange in it. It's not overly sweet (which is funny, because dates themselves are quite sweet in my opinion). I've found it works well in oatmeal (I'll post a recipe below), and tried it out in some muffins (they weren't very sweet, but tasted very gingerbread-like, which I enjoyed). Aside from the peace of mind of knowing that I am using a natural, non-chemical sweetener, it's only 20 calories and 4 grams of sugar in two tablespoons. Plus, because it's derived entirely from dates, you get some of the fiber, vitamins and minerals that you would get from eating dates. A sweetener that contributes to the society of your health? I think I kind of like that idea.

Here's a quick article about agave, honey, and date sugar that I liked for its conciseness. When going for a "natural sweetener", it's easy to think that by pouring agave all over your oatmeal you're doing yourself a favor. (Or even date sugar, for that matter.) Two of the biggest things I took from the article were: cut back on the amounts of sweeteners you use in general, because "there's nothing wrong with getting used to having less of a sweet tooth", and "enjoy fruits to satisfy your sweet cravings"! I admit that I eat a ton of fruit... I often use mashed bananas or even baby food to sweeten things! Just look for fruits that are in season, as they will be cheaper, or buy them frozen. Otherwise, you are compromising on nutrients buying strawberries in February; they had to travel a loooooong way to get to Michigan, and lost vitamins every step of the journey, I promise you that.

Here's the article:

http://practicalnutritionbydietitian.com/2010/08/05/the-low-down-on-agave-honey-and-date-sugar/

And here's my oatmeal today!

APPLE-CINNAMON OATMEAL

1/2 cup oatmeal

1/2 apple, diced

about 1/2 Tbs cinnamon (I just use it to taste?)

2 Tbs date sugar

1 Tbs peanut butter

* Make the oatmeal according to directions. (I like the Meijer Organics rolled quick oats... they aren't mushy like some quick oats, but I do not have time for a 40 minute steel cut oatmeal. I just don't.)

* While water is boiling or oatmeal is cooking, chop up the apple and microwave it with some cinnamon. I find 30 seconds, a stir, and another 30 seconds is good.

*When the oatmeal appears to be about done, add the peanut butter, apples, date sugar, and some more cinnamon. Stir until everything looks smooth!

until later...

"Be miserable. Or motivate yourself. Whatever has to be done, it's always your choice." ~ Wayne Dyer

Effective "green" cleaning products!

2012-02-02T08:31:00.000-08:00

Curious about switching to greener cleaning products (personally, I feel better when I'm not spreading massive amounts of chemicals around my house), but not ready to scour the place with vinegar and lemon? Here's a list of some popular ones to start with. The list breaks down things like scent and effectiveness very quickly, with prices per ounce (or load, in the case of laundry). Of course, one product not on the list are the Meijer "green" products, which are probably cheapest of all. (I divide between that and Seventh Generation most of the time.)

Thanks to my friend Stacy for this little link!

http://www.learnvest.com/2011/03/going-green-the-best-cleaning-products-for-your-buck/

Healthy food, healthy skin...

2012-01-27T09:02:00.000-08:00

Growing up, I had awful, terrible, horrible skin. Here's me at 17-years-old.

I'm just going to throw it all down right now. I was completely embarrassed by it. Up until probably the last year, I wore make-up everywhere. I wore it to bed, I got up early when I worked at camp so I could sneak it on my face... I hated (and am still getting over) when anyone touched my face or got it wet. And everyone else in my family had wonderful skin; blemish-free, healthy looking. Me? Well, based on my skin and other pieces from my hormonal puzzle... I was just a mess. I could barely look in a mirror.

I tried every skin care line on the market. I seriously think I've tried everything you can buy at a Walgreen's or Target: Clean and Clear, Aveeno, Oxy, Noxema... the list goes on and on and on. I even tried stuff meant for babies, thinking, "Hey, maybe I have sensitive skin!" Then came the Proactiv.

I become particularly incensed when I see commercials with smiling celebrities ("It's soooo hard being so famous when everyone is looking at your skin!" Sorry, Katy/Avril/Julianne... I've never looked at your skin and thought, 'What a worthless troll!') and newly rejuvenated college kids who can't believe how much Proactiv has turned their lives around. Did Proactiv work when I used it? Depends on how you look at it. It was kind of like a band-aid on a corpse situation: it didn't clear up my acne, but it made it seem somewhat better. What I definitely know from my three or four year stint with that junk is that it BLEACHED EVERYTHING I OWNED. Towels, washcloths, t-shirts, sweatshirts, pillows, sheets... everything. I ask you: do you really want to put something that bleaches your pillows on your face? Really?

Now here's the real deal, and maybe it's a coincidence, but I don't think so. I made the decision to get healthier a few years ago. I started drinking more water, getting more exercise. My skin was a tad healthier, but still prone to break-outs. I was still using chemical-laden products on my skin (although not the bleaching kinds), still eating some processed foods.

Then I started weaning off of the processed foods (which of course I still imbibe in sometimes)... started switching out the chemical beauty products for more natural and organic ones.

And one day I suddenly realized, I just wasn't having the same problems I had as a little as three or four years ago. I didn't need to lacquer on foundation and concealer and everything else in my huge arsenal. My skin was just... better. Good even. It felt smooth, it looked clear, it seemed happy instead of angry. Today, a typical face day is tinted moisturizer, lip balm, and blush. Maybe mascara if I'm going out. But even that stuff is generally the more natural cosmetics (I'm a fan of Tarte and sometimes Korres... or even Physicians Formula Organics if you're on a budget). One recent night, I went to a friend's house without any make-up on, which was a huge step for me. Do I still get a pimple here and there? Of course. But nothing like what plagued me for a good 15 years.

Exercise. Water. Clean eating. Living a little simpler. Is it possible that this was the key to freeing those hormones that kept me sad for so many years?

It's also possible that all the swimming and running I do has made me more confident. I've had to take a step back and knock my pride down a peg, because you're going to get wet. You're going to get sweaty. People are going to see you looking filthy and gross. But they're also going to see you at your best; they'll see you striving to for awesomeness, they'll see you working really hard. A job well done, a feat that you're proud of? So much more than skin deep.

me, make-up free in 2012...

Want to check how dangerous your soaps, sunscreens, and make-ups might be?

http://www.ewg.org/skindeep/

until later...

"Beauty is a short-lived tyranny." ~ Socrates

Do something.

2012-01-23T08:29:00.000-08:00

I went out earlier for a much needed jog around the neighborhood. I confess that lately, running/working out has seemed like a chore more often than a joy. I couldn't quite pinpoint the source of that fact; but I knew I'd come up with a long list of "reasons why".

My knees have been achy.

I'm tired.

It's boring out there alone.

It's probably icy.

I just ate.

I wasted all that time watching recorded TV, and now it's pretty close to work time.

It's raining.

I could use a day off.

I just don't feel like it.

The more I write down reasons and think about reasons, the more I realize that my reasons aren't so much reasons as they are excuses. Excuses are a pain in the ass. We come up with all of these crazy ideas of why we can't do something, and why? Because we're lazy? Because we're scared of the result? For me, it's a combo. I often find myself feeling lazy, but even that is an excuse. It may have more to do with fear. I have a fear of not living up to my potential. A fear of being beaten in races by others who are faster than me. A fear of not meeting my goals.

And greatest of all, the fear of sliding back into old habits. Does fear channel me into laziness, a sort of "self-prophecy"? "It might happen, so I'll just sit here and let it?"

Fear is a powerful inhibitor. It helps us create excuses. It marinates self-doubt.

As I was out on my run, it started to drizzle. I didn't mind too much, rain is better than ice in my book. The drizzle turned to full-fledged rain, and I came across an elderly man out getting his exercise. Hunched over, speed-walking, wearing a neon jacket and running tights, he was braced against the rain as though he didn't give it a thought.

"Here comes the rain," I shouted to him as I passed.

"Have a great day," he returned. "Still another mile to go for me!"

Here is this guy who is in at least his 70's, if not older. He's out circling the neighborhood any way he can, despite the rain and the chill. Why am I coming up with excuses to not get a simple half an hour of exercise in? Our day is made up of 24 hours, generally 16-18 of those hours are "waking" hours. If we got in 30-60 minutes of any exercise, be it running or swimming or yoga or walking, we still have SO many hours left to work, to enjoy with our family, to veg out with "Teen Mom 2" if we want. Instead of coming up with these negative self-prophecies, we should be pumping ourselves up by doing anything we can. It doesn't have to be a marathon every time. It can be walking the dog. Nothing is too small, because something is always greater than nothing.

We don't have to be the best of everyone out there. We just have to do the best we can do. Cut the excuses. They are not the reason.

until later...

“I am doing the best I can given what I have today.” ~ Jillian Michaels

Transparency in our food choices...

2012-01-15T15:40:00.001-08:00

I came across this interesting article today and wanted to share it. One of the most popular questions I seem to get from people is whether it is more important to buy "local" or buy "organic". Here we see that it's both important to buy food with strict regulations, and important to buy food that travels less distance for the sake of our carbon footprint as well as nutrition in the food... but what is probably most important is to be informed. Know where your food comes from, know your farmers' values and practices, know what's in the food.

Read on...

http://www.mariasfarmcountrykitchen.com/organic-or-local-i-say-transparent/

Until later...

"You have to ask yourself this: Do you know your local farmer? Do you know whether or not he or she uses a lot of chemicals? If you’re not sure, then you have to decide what’s more important, knowing that your food does not contain any artificial or chemical substances (certified organic) or being able to eat seasonal, fresh food harvested close to home with a smaller carbon footprint (local)?" ~ Alberto Gonzales

On how "Newvember" became "Restvember"...

2011-12-16T08:50:00.000-08:00

I started out November with super-great intentions. "THE WAY TO FIX MY LETHARGY IS TO SET NEW GOALS!!!" "I'M DOING THE 30-DAY SHRED FOR 30 DAYS!!!!!!!!" "IMMA SWIM SOOOOOOOOOO MUCH!!!!!!!!!"

Yeeeeaaaaah.

So, I did Jillian's "30-Day Shred" for, I think, five days in a row before I A) got bored with it, B) lost motivation, and C) realized it may have been contributing to some knee pain I was having. Feeling a bit frustrated, I quit. Do I regret not meeting that goal? Not especially. As the days went by, I found myself wondering why I had set this goal in the first place. I suppose it was to prove to myself I could do it. But quitting didn't give me the feeling of disappointment I thought it would garner. Instead, I just let it go. Letting go of a goal you didn't meet feels a whole hell of a lot better than beating yourself up for not meeting it.

As for my swim goals, I can't say I didn't swim for all of November. I made it my business to get in the pool at least once a week, some weeks twice. I was mostly pleased with the effort. However, with all of this, the lethargy and tiredness was still hanging around. There are few things more aggravating than having the desire to run or swim, and having about 20% capacity for doing these things. A good friend of mine suggested a video to me early in November, citing that athletes (especially those of us who train for endurance events pretty consistently) need rest. Rest? What is this rest you speak of? Like, I have to not run? Or swim? Or do my usual weight training? This sounds harder than any of the challenges I had set for myself early in November.

After watching this video (http://www.5min.com/Video/The-Importance-of-Recovery-Time-For-Athletes-516970594#src=rss), I set my mind to take the week of Thanksgiving off. Ladies and gentlemen, this was much harder than it sounds. No running, no swimming, no biking, not even yoga. The most I did was a couple of 1/2 mile walks. I think I put on a few pounds that week (who's good idea was it to take the week of THANKSGIVING off???), and not working out made me feel grumpy. But I rested. I got some sleep, I drank some water, and I vegged a bit. I read. I knitted. I just relaxed.

And amazingly, I think it did the trick. After a whole week off, I eased into a few workouts. I did an indoor triathalon with some friends earlier this month, with the events "reversed" (15 minute run, 15 minute bike, 15 minute swim). I felt really, really good about it- my run was solid despite not doing much speedwork last month, my bike wasn't terrible, and my swim was smokin'. Just shy of 700 yards in 15 minutes? I'll take it! Since then, I've started up with a new season of Borgess Run Camp (training for the half instead of the full marathon this year), and this week I had my first run in quite some time where I didn't feel sluggish the whole way.

So how important is rest? I think I've deduced that rest is just as important as the workout. Get 7-9 hours of sleep. Turn off the TV. Read a book or play a board game. Listen to music, knit a hat, have a glass of wine. Take some time every day to unwind and relax; isn't the point of exercise to improve your stress level, not raise it?

until later...

"I have never taken any exercise except sleeping and resting." ~ Mark Twain

Considering a vegan challenge...

2011-11-07T06:15:00.000-08:00

For the last couple of weeks, I've been considering the idea of doing a week-long "vegan challenge". Not forever, my fiance would kill me (you should have seen the look on his face when I mentioned it). Not because I'm a big animal cruelty adversary; I tend to think if we didn't eat a chicken or two, there would be over-crowding and chickens running amok everywhere. For me, it's more for the experiment of it, seeing how my body feels after a week of vegan/"clean" eating. It seems kind of fun, in a "this sounds like way too much work" kind of way.

Not one to jump into something without just a little research, I'm beginning to realize just how difficult a week of vegan living sounds. I already knew the basics: no animal products or by-products, which means no milk, no cheese, no eggs. ("No eggs" is a hard one for me, I eat the little wonders nearly every day.) But the more I read, the more I became somewhat disheartened. No honey??!! Are we really that concerned about how hard the bees are working? Are we worried that the living conditions of bees are unfair?! Seriously. They're bees. Their sole job in life is to pollinate flowers and make honey. It's not like if we stop eating honey they are going to find a new job changing oil at the local Uncle Ed's. They'll probably die out.

I guess what I'm getting at is that I find veganism to be somewhat pointless, if not actually detrimental to animals in the longer run. Yes, we can find alternate sources of protein from ancient grains and other plant-based foods. But what happens when we all suddenly stop eating animals and their by-products? For example. Let's say the year is 2080. Humans have become intolerant of an carnivore's diet, and thusly America is a completely vegan society. Now, I'm no farmer, but a cow has to be milked. I'd imagine that for all the cows that are now over-populated to be milked, everyone, including city-dwellers, would have to own several cows. They would have to be able to afford to own and milk those cows. And then, after paying to own, house, and feed that cow, they have to milk the cow and throw the milk out. Which makes so little sense to me; a cow has to be milked. It's not like we're doing it to be mean.

And that's just the cows. Imagine how many chickens we'd have to own, how many eggs we'd have to discard... good luck working. There's a reason moms stayed home in 1880; they had to take care of the kids and take care of the farms. Perhaps this simpler way of life worked then, but capitalism and consumerism have taken over this country in the last 100 years, and I have a feeling not too many people are willing to give up their iPhone so that they can take care of a roost full of chickens they can't eat.

I understand and support that the living conditions of many stockyard animals are far from ideal. I would like to see more farms raising animals in an ethical way, which is better for them and healthier for the people who consume the products they produce. I imagine if organic continues to catch speed, more farms will make the switch to better practices. So, if you're going to buy meat and dairy, keep buying organic meat and dairy! And in the meantime, I think I'll continue to eat a balanced diet of mostly organic plants, with meat, fish and grain as my side dishes.

Which is, most probably, the best way to support this eco-system and yourself. In my own opinion.

until later...

If vegetarians eat vegetables, what do humanitarians eat? ~Author Unknown

Jillian Michaels attacks again....

2011-11-04T09:19:00.000-07:00

Okay, so towards the end of October I made all of these big claims about November, because it wasn't November yet and therefore I didn't have to worry about them until it was. It's funny how invincible you feel when you set a goal in advance, isn't it? Funny like a treadmill set to 10mph.

Yeah, November is here. I'm posting this somewhat unflattering picture of myself, as earlier this week I began the Jillian Michaels' 30-Day Shred for an actual 30 days, an idea that was much more fun two weeks ago. (The picture was shot the night before I started, in an effort to see change and hold myself accountable.) Today I finished Day Four, and let me tell you, I'm a little sore. Actually, I think the only thing that is keeping me from total muscular meltdown and skeletal disinegration is the fact that I am doing it every day; I'm not even giving my body a day to process it's in pain.

A typical morning goes a little like this:
BODY: Heeeeeeey, Jen. Whaddya say we lay off the anterior raises today, huh? We could just do a little extra squatting? Huh? Huh?
JEN: Sorry, body. Jillian says pain is fear leaving the body. It might be bullshit, but what if it's not?
BODY: *big sigh*
JEN: I know, I'm tired, too. But change comes when you push past fatigue. So, yeah. Let's go push for 25 minutes.

The funny thing is, as much as my body tends to protest beforehand, once it groans to life and starts warming up, the rest happens pretty fast. Like it's no big deal, really. When I finish, I almost always wonder what I was whining about. Are you kidding? It's 25 flipping minutes. It's an episode of The Office. It's a drive to Battle Creek. And it's less than a game of Chutes and Ladders with Anna.

Point being, by the end of the workout, perspective lets me remember why I did the workout in the first place. I did it because I wanted to ignite a change in my spirit more than anything. I'm not on a big weight-loss quest. I'm simply trying to reignite my brain into remembering what an extraordinary creature I can be, when I put my mind to it. What extraordinary creatures we all are. Are we capable of greatness? Yes. Is it work? Yes. Do all the crappy things in our lives tend to weigh more than the good? Unfortunately, too often the answer is yes. But it certainly doesn't have to be that way, when we're open to the possibility that we are worthy of the best life can offer.

Make a goal; face your goal when it's hard; applaud yourself when you reach it.

until later...

I hated every minute of training, but I said, "Don't quit. Suffer now and live the rest of your life as a champion." ~ Muhammad Ali

Beating the Blahs

2011-10-28T04:49:00.000-07:00

I came to a sad realization yesterday: I am really bored with running right now.

You know, it's not bad when I get to run with other people. However, most of the time, it's just me out there, chugging along solo. Sometimes I have a new Jillian Michaels podcast to listen to, which helps. Or the weather is extra-pleasant, which usually puts me in a super mood. But it seems that more often than not, I feel like I'm running because I'm supposed to, rather than running because I want to.

With that said, I really am looking forward to starting up Borgess Run Camp in a few months here. There is something about the energy and friendship that gets me going on a snowy Saturday morning. People to chat with, a giant breakfast to enjoy, a long run to brag about for the rest of the day... I do love those Saturday runs. (By the way, I'm taking this pause to remind you that whether you are an experienced marathoner or a beginning 5ker, you really should sign up for BRC. It is a great experience, and they are adding some fun new things like weight loss camp and performance enhancement support... Check it out at http://borgessruncamp.com/ )

So what does one do about feeling "blahs" toward any particular exercise? For starters, I'm trying not to panic about it or beat myself up to much for feeling this way. It's natural to get bored with something if you've been at it for awhile. In the meantime, I'm declaring November "NEWvember", where I am going to set some new goals for myself in different areas that do not include running goals. I'm not saying I won't run at all, because while I may be a bit bored, I do have my days where only a run can quench my thirst. =) But NEWvember will hold some different challenges for myself...

MAKE IT THROUGH 30 DAYS OF THE 30 DAY SHRED. This may be a crazy idea, but I am going to see if I can get through 30 straight days of Jillian's 30 Day Shred. It's been awhile since I've even done a workout with her, I'll blame moving to a new space before I'll ever blame my own laziness (which is probably the more likely cause). So, let's see what happens if, starting November 1st, I do 30 days worth of "Shred". Hey, it's only 25 minutes a day. I must have that somewhere.

SWIM A MILE STRAIGHT. Okay, I started off at the beginning of the summer able to swim 25-50 yds before I needed to stop. Earlier this week, I managed 1,000 yds without stopping. So, I think a mile without stops is tangible; that's 32 laps. And swimming is something I'm excited about right now; it's new, it's fresh, I can hit new goals pretty easily. Who knows, maybe I can crank out TWO miles? =)

So, those are my main goals for NEWvember. I'm hoping to come out the other end refreshed, energized, and ready for another season of BRC! Remember, it's not unusual to feel some ennui with something you've had a long dedication to. Just enjoy a break (everyone needs them), and try something different!

until later...

"Boredom: the desire for desires." ~ Leo Tolstoy

Good morning?

2011-09-27T06:09:00.000-07:00

I am, admittedly, not a morning person.

When my alarm went off at 5am, I wanted to stay in bed. I did stay in bed, for about 15 minutes, debating whether I should go to the pool or not.

"I could just go to the gym later and do the elliptical," I thought. "But that is not a swim. You said you wanted to swim today," I debated with that other half of myself. "It's so early, though! And gloomy out. It's nice and warm right here," I wheedled. "Shut up. Get your ass out of this bed, go eat some frickin' toast, and quit your whining." Man. The side of me that wanted to get up and swim was BOSSY.

But I did, in fact, get up this morning and put my suit on. I ate my toast and almond butter. I got back into bed at one point, thinking maybe I should just scrap this crazy plan. I got back out of bed, promising myself that my reward for swimming so god-awful early would be to go back to bed. I made it out the door. Into my car. Down the highway. I made it through the parking lot, the locker room.

As I slipped into the freezing pool (GOOD MORNING!!), I just started swimming. A few laps to warm-up. A few laps with a kick board. My body started remembering how to swim, after a few weeks off. I did 300 yards or so without stopping, until my body started keeping rhythm with itself and it started feeling a good bit like natural. After all the hemming and hawing when my alarm went off, it was kind of like the swimming was the easy part. I took a breather, and watched the other swimmers. Strong swimmers, weaker swimmers. But all people who got up extra early on a Tuesday, just to get in the pool and get some exercise before the day got crazy. I was not the only one, and we would all get out of this pool in our own time, satisfied with the work we'd done.

After my workout, I didn't go back to bed as I'd promised myself. Instead, I went grocery shopping. Let me tell you, 7am on a weekday is probably the most peaceful time to go to Meijer. Nobody but shelf stockers, a few cleaning guys, some cashiers... and a couple of people grabbing an apple or a frozen entree before work. I found myself focused, energized, and ready to face the challenges of the day.

And maybe that's because few things are more challenging for me than just letting my feet hit the carpet at 5am. Just taking the step of getting out of bed and saying, "Today, I'm going to put myself to the test."

Today, put yourself to the test. You are capable of great things!

until later...

“If one synchronized swimmer drowns, do all the rest have to drown too?” – Steven Wright

A sticky struggle...

2011-09-20T11:05:00.001-07:00

The battle for a sugarless lifestyle is not an easy one.

I don't mind the birthday cakes or the Christmas cookies. I don't mind not eating cotton candy at the amusement park.

What I mind is trying to find healthier ways to cook and bake things, and hitting dead end after dead end.

I've spent the last near four years trying to rid my life of extra sweeteners, and not because I think I'm better than anyone or even because I'm on some crazy health kick. I did it because, frankly, sugar terrifies me. Petrifies. For the first time in probably my whole life, I feel in control of my weight and my body, and it began when I gave the sugar up. So, of course sugar holds some very negative connotations for me. I'm fearful of it as a disease that used to control me, a road block that derailed my sense of self more times than I care to count.

How many of us think this way? "I ate that cookie, so I already failed. I may as well eat more."

This week, I found myself wondering if I am going to spend my whole life fearful of even the most natural of sweeteners. Further, I questioned why, in my brain, it's okay to eat some of the artificial sweeteners I know I'm guilty of eating. They are probably more dangerous than organic cane sugar or even the refined stuff; they are full of chemicals that we don't even know the long-term effect of. How could someone such as myself, who enjoys healthy veggies grown without pesticides, healthy meat sold without antibiotics, be SO hypocritical?

We come back to fear. It boils down simply to a fear that I'll gain back the weight I've worked very hard to get off. The weight I've kept off. Do I not believe in myself? Do I not trust myself enough to be in control? Have I actually learned nothing in four years of diet and exercise?

I know the answer to that. I have nothing to fear. I've learned how to control my portions. I've learned how much better I feel when I run than when I eat a carton of ice cream. I've learned which foods to pick at the supermarket, which foods to pass. I've learned all this because I wanted to, I wanted to take care of myself. That want hasn't gone away, it's gotten stronger.

With this realization, I'm making the choice to dump the artificial sweeteners in favor of more natural sweeteners that I have been terrified of. I have to face that fear, I have to stand up for myself and the body I have worked so hard to attain. A tablespoon of honey in my granola bar recipe is not going to negate the five miles I ran. Calories in, calories out. That is what matters most.

Does this mean that you are going to find cartons of Chips Ahoy in my cupboard? Definitely not. I still plan on sticking to my organic, unprocessed ways. I feel better knowing I put good things in my body every day. And truthfully, I think once I get over the initial scariness of natural sweeteners, I'll feel better with the satisfaction of going without the chemicals I was making excuses for.

until later....

"A day without a friend is like a pot without a single drop of
honey left inside." ~ Winnie the Pooh

Another summer turns to fall....

2011-09-13T18:32:00.000-07:00

A friend has reminded me that it has been an extra-long time since I updated (thanks, Sherri!), so let's go ahead and chalk that one up to a very busy summer! I've been out there, trying new things.... quite literally. I made it through my first triathalons this summer!

When last I wrote, I had just begun my training. I did a "practice" tri in July (Allegan) to prepare me for the big one in August. What took me by surprise the most during that triathalon was probably the biking; I figured biking would be a no-brainer, but that is just not the case. It turns out, you cannot just put a helmet on and take off. For one, biking is HARD work. And unlike most sports, you can buy speed in biking. I did not buy speed when I bought my Schwinn hybrid back in May. I bought a nice bike to ride around town and on trails with. This became increasingly apparent during the Allegan Tri. I should note here that in a tri, your age is marked in thick, black permanent marker on your calf. This is a blessing and a curse. Blessing, because you can see people in your age bracket and theoretically pass them. Curse, because when a 70-year-old passes you during the bike portion.... well..... enough said. The major lesson I learned was that I definitely needed to buy or borrow something faster for the Aquaman Tri in August!

As for Aquaman, I did, in fact, borrow a bike (saw a big improvement in that division). That was a HILLY course!! It was definitely hard, but I felt a lot more comfortable with what was going on than I did in Allegan. I was very glad that my friends pushed me to do a "practice" before I got to all of those hills.

So, let's see if I met all of my bullet points from my post in June....

1. IMPROVE MY SWIMMING. I most certainly managed to improve my swimming this summer... although in actuality, I really had nowhere to go but up. I may not have become Dana Torres, but I went from being able to swim 25 yards without stopping to swimming 500 yards without stopping. I grew to really enjoy the swim, once I got over my fear of drowning. I have to give a shout-out to Sherri and Casie, too; they helped me more than any of my Friday training swims, mostly with their continual encouragement and optimism. Definitely improved my confidence. My plan for the fall and winter is to keep getting in the pool, keep using swimming as a core strengthener and cross-training tool, and get even better. I recommend it to anyone as a GREAT low-impact workout!

2. BECOME A STRONGER RUNNER. This is a tricky one. I felt like running kind of went the wayside by the end of the summer... but I guess that's not unusual. This is traditionally the time of year that my body gets tired and I decide to give it a little rest (ie get on the elliptical or bike and do some weight training). The summer was good to me, though. I posted some awesome times through the 5k season, PRing with a 22:26. I suppose I can partially credit some new strong competitors in my age bracket this year... really pushed me to work hard in my races. I feel like I could have done more with my training throughout the week... but you can't really train for everything at once. I definitely learned that it's best to concentrate on one major goal... not "I'm going to do a triathalon AND PR my 5k AND do a trail half-marathon..." Not the smartest.

3. HAVE FUN. Did I have fun this summer? Definitely. I got better at swimming, I hit new highs in running, I made new friends and strengthened some existing friendships, I got some kick-ass medals (including one for Warrior Dash and one as big as my face for the North Country Trail Run)... I spent a lot of time outdoors. Oh, and did I mention I got engaged? =)

And now I face fall, the season I typically stop "training" and start "exercising". I'm excited for fall colors, apples, Halloween. I'm excited to go for a quick 3-mile jog after dinner just because I feel like it. Fall is a gorgeous time to get out with your family and walk or bike. Make sure you utilize the cooler temps and beautiful foliage.... one of the perks to living in the Mitten State.Until next time!

Triathalon training.... WOO-HOO!!!

2011-06-03T06:23:00.001-07:00

Apparently a marathon just wasn't enough for me.

I started training for an August sprint triathalon (Aquaman in Three Rivers) last week through Gazelle's Trizelle program. I mean, sure- obviously I run. And I know how to ride a bike. But swimming? Yeah. Swimming. Not my strong suit. I took swimming lessons when I was about 11 or 12 years old... just enough to prevent me from drowning when I got near water. But water makes me a little crazy. I'm not sure if it's a fear that I'll drown, or get tired and be stuck in the middle of the water? I mean, if you get tired when you're running, you walk. If you get tired when you're swimming, well... you drown.

So, I'm hoping to overcome this somewhat irrational fear I have. I actually do *like* to swim. It's easy on the joints, it's great for your core. And truthfully, the run/walk ratio can apply to swimming, too; you get tired, you elementary backstroke it. Ah. The swimming version of walking. (Aside from the fact you can't see where you're going.)

With all that said, the tri training is a blast. I get a great workout, and it's so much more fun than just running forever. Swim for a while.... recover on the bike... run a few miles. Today I was so warmed-up after all that, I decided to do steep hill repeats on Academy St. A nice quarter-mile climb, back down, back up, back down... I probably could have kept going!

So, I guess what I'm most hoping to get out of this summer is to:

1) IMPROVE MY SWIMMING. I'm not saying I'm going to be Dana Torres by the end of the summer. Actually, can I please be Dana Torres by the end of the summer? That girl has some serious abs. I should Google what she does to work out. And she's like 45 years old, too. Man, she's a rock-star. But yeah... I won't be her, but I plan on being a stronger swimmer. I think a good goal is to feel confident enough that I can make it through a 500-yd swim without worrying that I'll die in the water.

2) BECOME A STRONGER RUNNER. I know running is my strongest suit. But there is this one girl in my age group that I can never seem to beat. She's not in KAR, and she doesn't race everything. But every time I race her, I seem to get 2nd or 3rd (I know, stop complaining). It's just aggrivating! And she's like a fricking ghost, I have no clue what she looks like. I never seem to see her. So I'm hoping that between the cross-training I'm doing, and the speed-work that will start in the next month or so... yeah. Hopefully I'll catch her.

3) HAVE FUN. During marathon training, I could feel my running "rut" settling in. Ruts are hard to shake. It's like you want to run, because you know you love it. But it just isn't as fun as it used to be. With 5k season picking up (and starting off with a bang, I'm 4 for 4 in the 5k/10k medaling department), I've seen some improvement in my attitude. But I know that varying my workout is going to help immensely. It's awesome to do new things and push myself in different ways.

So, June is here with an exciting burst. My challenge to all of you is to throw caution to the wind and try something new this summer. Find a way to get exercise in that you enjoy. Love yourself enough to improve your quality of life. I know exercise can be hard, and sometimes painful. But I read somewhere: "Don't let what you want today change what you want most." In other words, don't let temporary discomfort affect your bigger picture.

until later...

"The only one who can tell you 'you can't' is you. And you don't have to listen." ~ Nike

corn syrup vs sugar vs high fructose corn syrup

2011-05-23T09:32:00.000-07:00

My top two least-liked commercials of the moment are...

a) The Dole commercial that implores us to enjoy Dole fruit cups because, "Finally, you can enjoy fruit without added sugar, artificial sweeteners, etc etc etc". I'm sorry. It's too much trouble to pick up an apple or a cup of strawberries? I wasn't aware that was suuuuuuch a challenge for people! News flash, people: it's better to eat fruit out of your own cup than god-knows-what out of a prepackaged cup. No brainer.

b) I'm sure you've seen this one: a pleasant-looking mom is totally worried because she keeps hearing how evil corn syrup is. Well, rest assured, Americans- corn syrup is just like regular syrup! The corn farmers of America promise! And commercials never lie, so definitely trust this actress playing a mother! (sarcasm, sarcasm, sarcasm.)

Listen. Corn syrup is a cheap sweetener that has made its way into virtually every processed food (another great reason to eat whole foods and cook for yourself!) So I'd like to talk just briefly about what the chief differences are between sugar, high fructose corn syrup, and regular corn syrup (and yes, there are differences between the last two!) I don't want to give corn farmers or even corn a bum rep, and it's important to know a few things for your own well-being.

SUGAR. Sugar is processed by every cell of the body. Your body turns the sugar into glucose. Yes, your body needs some sugar, because it gives us energy. I do not mean go eat a candy bar and say I told you to. Processed sugar has zero nutrients, it does nothing to help you out. Fruit, dairy, vegetables, even meat... your body turns these foods into glucose and gives you the nutrients and minerals that you need. So yes- while it's true your body processes sugar into glucose in a way like-minded to fruit and vegetables, you will reap no benefit from eating cane sugar. Other than the possible enjoyment you may get from a cookie.

CORN SYRUP. Used to soften the texture of things and sweeten things, corn syrup is different than HIGH-FRUCTOSE corn syrup (HFCS). Your body processes it similar to sugar; ie, it is processed by every cell of the body. It is less dangerous than HFCS, but what I said about "sugar" also applies here; you're not going to garner big benefits from eating it.

HIGH FRUCTOSE CORN SYRUP. Now here is the garbage everyone has their knickers in a twist about. With good reason. HFCS is corn syrup that has gone under an enzymatic processing, converting glucose to fructose, to desired sweetness. What is distinctly different about HFCS is that it is NOT processed by every cell in the body. The liver is made to do all the work processing HFCS. And news flash, the junk is in almost every processed food you have in your cupboard or fridge. So while it may be safe "in moderation", it could be problematic that your liver is constantly being forced to process this "sweetener" (HFCS) that is hanging out in a lot of your favorite foods.

So is "corn sugar" just like "table sugar", like industry bigs want us to believe? Maybe it's too soon to tell. Or maybe you can look around and see how bad health in this country has gotten. Personally, I'm on the side of better safe than sorry. I think fresh strawberries taste sweeter and more delicious than any Little Debbie brownie, and I like knowing that the food going into my body is there for the purpose of nurturing it and making it strong. And I am also on the side that companies are there to sell you things. If you don't buy, they have no income. So of course someone trying to sell you a product will say that their product is the best, or their product is totally safe.

I mean, just ask the tobacco companies.

until later...

"Roughly $40 billion in federal subsidies are going to pay corn growers, so that corn syrup is able to replace cane sugar. Corn syrup has been singled out by many health experts as one of the chief culprits of rising obesity, because corn syrup does not turn off appetite. Since the advent of corn syrup, consumption of all sweeteners has soared, as have people's weights. According to a 2004 study reported in the American journal of Clinical Nutrition, the rise of Type-2 diabetes since 1980 has closely paralleled the increased use of sweeteners, particularly corn syrup." ~ Gabriel Cousens

Veggie "Fried" Rice

2011-05-11T13:11:00.000-07:00

Today I was in the mood for some "fried rice", so this is what I scarfed down. I mean, came up with.

WHAT YOU'LL NEED:
1/2 cup frozen (organic) peas
1 cup frozen (organic) broccoli
1 cup Seeds of Change 7-grain medley (comes pre-cooked in a microwavable pouch, but I almost always heat up in a separate container or pan- you shouldn't microwave plastic, period!)
1 egg white
1 Tbsp worcestershire sauce
1 tsp lemon juice
1 tsp garlic powder or one glove of fresh garlic

WHAT TO DO:
* Sautee the peas and broccoli in a pan with some cooking spray until the frost is gone.
* Add the cup of rice mixture, as well as the seasonings.
* When everything looks cooked through and is a little sizzly, add the egg white.
* Keep mixing until the egg disperses throughout and is cooked.
* Enjoy!

I would have loved to add some fresh ginger to this if I had it... alas. I'm betting chicken or shrimp would be delish in this, too!! Also- buying frozen organic produce is a great way to save money and get the freshest vegetables. Most veggies/fruits are picked and frozen at the peak of freshness, and are even more nutritious than the so-called "fresh" stuff that has journeyed for miles. And it stays good much longer, being frozen and all!

Happy noshing...

"Rice is great if you're really hungry and want to eat two thousand of something." ~ Mitch Hedberg

My Great Big Marathon Adventure...

2011-05-10T09:40:00.000-07:00

May 8th, 2011 marks my first completed marathon. It was absolutely the hardest thing I've ever done.

All of the warnings in the world about "when you'll hit the wall", or how overwhelming the entire experience is, or how "going out to fast" will affect you in mile 21 can not really prepare you for just the massive and epic feelings I faced Sunday morning. Elation and misery both come to mind first. Then pain. Then defeat. Then success.

I remember at 6 miles, I turned to a friend and joked, "Ok, we just ran the last 10k. Now we just have to run a 20-miler." I wish that would have worked!

But I had a very solid 20k. Hell, I had a very solid 17 miles. I believe it was the bottom of Bronson Blvd where I started wondering if I could finish this. I was less than 10 miles away from my finish, but I struggled. Both mentally and physically. My legs felt heavy. My mind felt exhausted. I smiled and waved to the people I passed, high-fived the little ones on the sidewalks, just trying to push myself along any way I could. Thank God for the crowds. They were outstanding.

I walked some. Walking in a marathon is like "breaking the seal" at the bar. You do it once, you're screwed. You do it once, and your mind makes you think you need to keep doing it over and over.

When I met my friends on Park Ave in mile 22, I had some serious doubts about how much running I'd be doing in the last 4 miles. One of my best friends met me at the top of the hill, ready to run those last four with me. I told him we'd be walking for a bit. I'm so thankful he was there, ready to walk or run with me until I found the end of the course. I literally was concentrating on the next tree. The next orange cone.

Mile 24. Never in my life would I imagine that two miles, a distance I usually run as a cool-down or a recovery jog, would be the hardest two miles I'd ever run. They felt like they took forever. We ran through the park, walked up Brook Drive Hill. I didn't feel the need to run on the hills anymore. I just had to keep moving.

At that point, my boyfriend jogged down to meet my friend and I, with just one mile to go (even though he had already run 26.2 miles himself!). We jogged down the never-ending street, with the last leg of the course in my sight.

The last bit was a blur. Cheering spectators. Photos. Friends waving and hollering. A sense of pride, of accomplishment that pushed my legs faster. I smiled. I beamed! I could see the finish, I heard my name called out as I crossed the mats. I had pushed through the despair, and finished strong despite it.

I stared those fears and doubts right in the face, and I conquered them. I couldn't be prouder of my achievement.

until later...

"It's a long, hard road and it's going to have its bumps; there are going to be times when you fall and times when you don't feel like going on anymore, times when you're just crazy tired but it takes focusing on that one step you're taking. That's what I'm trying to do with the marathon; I don't think about the miles that are coming down the road, I don't think about the mile I'm on right now, I don't think about the miles I've already covered. I think about what I'm doing right now, just being lost in the moment." ~Ryan Hall

Blueberry Protein Pancakes

2011-04-20T06:02:00.000-07:00

On this morning's breakfast table, we have some delicious, low-cal, blueberry protein pancakes. These are quicker to make than regular pancakes, a great source of protein and fiber, and there isn't any sugar added. (Makes 4 small pancakes; about 300 calories for all of them!)

WHAT YOU'LL NEED:

* 1 egg
* 1/4 cup lowfat organic cottage cheese
* 1/2 cup rolled oats
* 2 Tbsps wheat flour (for thickening)
* 1/2 cup blueberries
* 1 tsp vanilla extract
* 1/4 tsp cinnamon
* unsweetened applesauce

WHAT TO DO:

* Mix all ingredients together, except the applesauce. (If you don't use the flour, I can safely say the pancakes will not stay together.)
* Heat griddle/pan and spray with non-stick cooking spray. Drop pancake batter with a spoon into small discs, about orange sized. Heat until browned on each side. (They may not seem cooked through because of the cottage cheese; cook until not leaking much.)
* Serve topped with applesauce.

These pancakes are NOT SWEET. If you want to sweeten them up a bit, go for it; but I made them for a sugar-free protein option. The applesauce sweetens them just right!

until later....

"To eat is a necessity, but to eat intelligently is an art."
- La Rochefoucauld

TIPS FOR AN EASIER LOSS

2011-04-19T08:17:00.000-07:00

Weight loss isn't easy. It's amazing how unwanted pounds can pack on so perfectly, so simply, and then sit there so stubbornly. They don't want to move, they like it there. But those extra pounds can be dangerous, depending on how many of them you have. And whether you have a lot to lose, or just a few "vanity pounds", there are tools out there meant to help you understand the process better. And with spring and summer just about upon us, it's the best time I can think of to get out with your families and start a program that works for you. So, here are a few tools that I have found helpful!

#5: THERE'S AN APP FOR THAT! Truly, there is a app for everything under the sun these days. And most people seem to have an iTouch/iPhone/Andriod/whatever that can host different apps from distance trackers to cadence counters to calorie counters. My favorite is the Tap and Track app ($4.99, iTunes). You type in your personal information like your height, weight, etc, you enter in how much you'd like to lose a week, you figure out your BMR (not BMI; your BMR is your basal-metabolic rate, or the rate your body burns calories without exercise, based on your level of general activity), and you're pretty much ready to go. From there, you can enter in meals from the database, or exercise to bank those activity points. Calorie counting is terribly important- calories in mean calories out!! You may be surprised to find you're eating way more calories than you suspected, or way less. A person trying to shed a few pounds doesn't need more than a 500 calorie deficit; any more and it confuses the body, sends it into starvation mode. You can end up packing on weight instead of shedding it! I know it's a pain to enter your meals in. But after a couple of weeks, you get a great idea of what actual portions look like, and I'm willing to bet you'll see results.

#4: WEIGHING YOUR OPTIONS. For goodness sake, get a food scale. You can get one for less than $20 at Wal-Mart if you're hard up for cash. You will be shocked when you see how much an ounce of hummus and an ounce of pita chips are, or how much 4 ounces of salmon is. Eating healthy is great, but if you're eating more calories than you're supposed to by not controlling portions, it won't give you the results you're looking for.

#3: JOIN THE CLUB. How did I get my own ball rolling when I started? I needed support. So I made a club, found people with a similar goal, and started jogging with them. I promise you, there are other people out there who are goal-oriented. Poke around Facebook. Join dailymile, where community members log miles and provide kudos for each other. If you live in Kalamazoo, Kalamazoo Area Runners has group runs and summer training for all skills of runner, from beginner on up. Join a baseball league. Find two friends who will go walk with you. Have a healthy cooking party, or teach your kids some healthy recipes. There are lots of ways to make healthy habits a lot more fun.

#2: SLEEP IT OFF. How many hours of sleep are you getting a night? 6 hours? Less? You should be getting at least 7-9 hours a night, people. Studies show that not only does less sleep make you tired and less able to function in everyday tasks, but it can aid weight gain. For more on the connection between sleep and weight loss/gain, visit http://www.webmd.com/sleep-disorders/excessive-sleepiness-10/lack-of-sleep-weight-gain

#1: YOU. I can sit here and tell you to buy a food scale and count your steps and count your calories. But in all honesty, you are your own best tool. You have to make a decision to care about your health. You have to get up and go out. You have to cook for yourself, instead of taking the easier way. Because this isn't about a fast and easy fix. This is about a slow and deliberate CHANGE. I just read a startling fact: 40% of New York Public schoolchildren are overweight; 25% are obese. Think about that. We, as parents and mentors and aunts and uncles and friends, have learned bad behaviors, and are passing them off to the innocent. And it's largely because many don't know any better. Take it upon yourself to educate yourself. Find out where your meat comes from. Find out where your fruits come from. Check out your child's school lunch menu. Buy a reusable water bottle. Cook dinner a few nights a week if that's all you can manage. Make small choices, and they'll add up.

And never, ever think "I'm just one person." Think, "I'm a person, and I am the difference."

until later....

"When I finish a run, every part of me is smiling." - Jeff Galloway

Easy Cheesey Turkitos

2011-04-14T09:59:00.000-07:00

The three girls I work for are rather finicky with their foods- "....but what's IN it?" I've figured out the hard way that if I want them to eat something, I'd better stress that it is ground turkey or chicken in the recipe. This was a burrito experiment last night that went over to favored reviews! It has a delicious zesty cheese sauce on top, too.

Plan on about 15 minutes of prep time, and 15 or so minutes in the oven. Makes 6 burritos.

WHAT YOU'LL NEED:

* 1/2 package extra lean Jennie-O ground turkey breast
* 1 cup frozen/canned organic corn
* 1 cup pre-cooked brown rice (I opened a single serve container of brown Minute Rice and just used that)
* 1/2 package taco seasoning
* 6 whole wheat tortillas
* glass baking dish

WHAT YOU'LL NEED FOR ZESTY CHEESE SAUCE:
* 1 Tbsp flour
* 1 Tbsp butter (or butter spray for lower fat)
* 1/3 cup milk
* 1/2-1 cup 2% cheese
* 2 Tbsp salsa (I recommend Jack's Special Mild!)

* Start by preheating oven to 350.
* Sautee the ground turkey until the pinkness is gone. Add the rice and corn when the meat is almost cooked. When the meat looks white and brownish, add the taco seasoning with a little water, maybe a 1/4 cup. Don't worry- the water will cook off.
* I recommend microwaving the tortillas for 25 seconds before you fill them. (Makes them much easier to fold.) Fill each tortilla with about 3 or 4 spoonfuls of the turkey mixture. Fold each end in, then roll until it's a nice, neat burrito. Line them up in the baking dish. Go ahead and bake it for 5 minutes while you make the cheese sauce.
* FOR THE CHEESE SAUCE: It's my standard cheese sauce with a kick. Put the butter/spray butter in the pan and let it heat until it bubbles. Add the spoonful of flour, and I usually kind of smush it all together with a spoon. Add the milk, and get those butter lumps to mix with the milk. Again- the spoon smushing can help with that. Next, add the cheese, and stir until smooth and bubble. Add the salsa, and mix well.
* Pour the cheese sauce all over the tops of your burritos. Slide the pan back in the oven for another 10 minutes, or until the cheese gets a little brown and burritos are hot through.

Top with a heap of salsa when you eat it... just delish! I hope your family loves them as much as we did over here.

until later....

“To support mother and father, to cherish wife and child and to have a simple livelihood; this is the good luck.” ~ Buddha

2011-04-12T06:56:00.000-07:00

In less than a month, I will turn 31 and become a marathon runner, all in the same day.

It's kind of surreal- the work I've done (and subsequently complained about), the social life I've forgone, the changes I've made to my already fairly healthy diet. I've run through terrible cold and sometimes blizzard conditions, and I've had a few bright, unexpectedly warm days. I've had flat courses and face-slapping hills. I've had IT band problems, shin aches, knee pains, sore muscles, back issues...

...all in all, not too bad for a four month length of training.

Pushing myself is something I've had to practice. It doesn't come that easily for me. I went into this thinking, "OK, it'll be hard, but it's within my realm of capabilities."

But I have had my days where I wasn't sure that was true. Where I thought if I didn't have a team to lead into the miles every Saturday, I may have given up by now. Because this training went above and beyond "hard". I tapped into stores of focus and determination I've never touched before.

I had to make up my mind that succeeding at my goal outweighed being comfortable.

We should all live our lives in a way that challenges us. We should do things that are hard, so hard that we doubt our abilities. We you meet a hill, go up it. When you want to stop, focus on a point ahead and keep moving until you touch it.

Decide to do something not because it's easy, but because the challenge will make you feel good about what you can do.

On race day, I'm going to bring focus, optimism, and pride in the work I've done to get me to the starting line.

"Running takes me back to square one. It gives me a basic measure of accomplishment from which all other challenges take relevance." ~Brian McIlrath

Happy Avocado Breakfast Sandwich

2011-04-08T08:26:00.000-07:00

Here's a little breakfast sandwich that'll take you 15 minute or less to make... and I guarantee it'll taste much better than any Mickey D's or Jimmy D's warmed up piece of garbage.

But before I get to the sandwich deliciousness, I need to give you the ingredients you'll need for my Magic Avaoado Spread. Pretty simple:
* 1 ripe avocado (If they're soft, they're ripe.)
* 1 Tbsp mayo made with olive oil
* 1/2 tsp basil (I buy the squeezey tubes in the herb aisle, produce section, at Meijer. They keep longer than boxed herbs.)
* OPTIONAL: dash of salt and lemon pepper

WHAT YOU'LL NEED:

* 1 egg or 1/4 cup egg beaters (add a splash of milk to the egg if using real eggs)
* 2 slices Applegate Farms uncured turkey bacon (they sell it at Sawall's for $3.99), or any other turkey bacon (but it won't be as gooo-oooood...)
* 100% Whole Wheat hamburger bun (or substitute whole grain bread... and English muffin might be a bit small)
* 1/4 cup mushrooms, sliced thin
* 1/4 tsp dill
* dash of salt
* 1 Tbsp of olive oil
* 1 Tbsp Magic Avocado Spread

WHAT TO DO:

* Heat up a pan. Sautee mushrooms in the olive oil.
* While the mushrooms cook, beat the egg with the dill, salt, and milk (if you're not using Egg Beaters).
* You can also whip up the Magic Avocado Spread while the mushroom cook. Just open up that avocado, get the pit out, and dump the flesh in an airtight container. Add the mayo and basil, and stir rapidly. Add a dash of salt and lemon pepper for added fresh taste.
* Add the egg mixture to the mushrooms.
* Toast the bun/bread/whatever.
* Cook the bacon. You can use another pan, or do what I did and dump the eggs into a bowl and use the same one. It'll still take you 15 minutes or less if you're managing your time! =)
* Spread the avocado spread on your bun- add the eggs and bacon, and enjoy!

WHY MUSHROOMS?

* low-calorie
* fat-free
* cholesterol-free
* low in sodium
* phytochemicals that help safeguard against cancer
* about 20% of your daily recommendation of selenium (antioxidant) and 1/3 daily rec for copper
* source of potassium, riboflavin, niacin, and vitamin D
* retain their nutrients when cooked!

Mushrooms are often overlooked as a food powerhouse- I don't know if it's because it's a fungus? Regardless, mushrooms are so easy to cook and add nutrient punch to almost any meal.

As for the avocado spread... stop using things like ranch or plain mayo that don't do much for you. I know avocados are high in calories and fat. Avocado is full of good and healthy fat, as well as fiber to keep you feeling full. I'm not asking you to eat an entire avocado- just a spoonful. And pairing the avocado with other fruits and vegetables will actually help you absorb the nutrients from those other foods better!

until later...

"As a child my family's menu consisted of two choices: take it or leave it." ~Buddy Hackett

Healthy fats and Omega-3's

2011-03-29T07:33:00.000-07:00

If you, like me, have spent the last 10-20 years of your life thinking all fats are bad and the secret to weight loss is to slash all fat... you're doing yourself a major disservice.

In fact, all fats are not created equal. It's true that some fats are hazardous to your health (such as the dangerous trans fats that are working their way out many foods), but we need some fats to survive. In fact, some kinds of dietary fat (like mono-unsaturated fat or poly-unsaturated fat) actually energize our bodies, like protein and carbs do.

No doubt you have heard the words "omega-3"s by now. Now here is an example of a healthy fat! This powerful fat can reduce your risk of heart disease and diabetes, as well as reduce symptoms of ADHD, joint issues, some skin issues, depression, hypertension.... and there is research showing how it can help protect us from Alzheimer's. All by its ability to encourage all the body chemicals that help keep inflammation under control- in your joints, your bloodstream, your muscles.

So why aren't we getting enough omega-3's? A lot of us don't know where to find it. We can get it in many cold-water fish, like salmon and anchovies. But after the FDA started warning us about mercury in fish, people started to freak about eating fish. The good news is- a couple of servings of salmon a week will do ya'. And two 4 oz servings of salmon is certainly well under the 12 oz limit the FDA wants us to eat... so DO NOT BE AFRAID! Fish = good.

If you're not a fish person, here are some other ways to get your omega-3's in:

* WALNUTS: Just a handful of walnuts will pack about as much as a 3.5 oz serving of salmon.
* FLAXSEED: You can find flaxseed just about anywhere these days, but I can attest to the deliciousness of Meijer brand organic flaxseed bread.
* EGGS: Not all eggs... but Meijer organic brown eggs and Eggland's Best both have omega-3's added by way of feeding their chickens flaxseed.
* VEGGIES/FRUITS: cantaloupe, broccoli, spinach, cauliflower, grape leaves... all sources of omega 3's.
* BEANS: Beans are a superfood for a lot of reasons, but kidney beans will help you out with some omega-3's.

Just don't go crazy and go out and buy a bunch of fish oil capsules. We rely too heavily on supplements, which the body just does not absorb as effectively as real vitamins from real food. It's not that hard to get a couple of servings of these omega-3's in, just a few tweaks to your shopping list!

If you'd like more info on healthy fats and omega-3's, check out this "healing foods pyramid" from U of M.
http://www.med.umich.edu/umim/food-pyramid/fats.htm

until later....

Lois: So doctor, is Peter healthy?
Doctor: My goodness, you'll be dead within a month.
Peter: What?
Doctor (revealing comic he was reading): Oh, Hagar the Horrible, if you keep up that lifestyle of pillaging and eating giant turkey legs, you'll be dead within a month. Now, onto you.
Peter: So, what do you think? Pretty healthy, eh?
Doctor: Well, Mr. Griffin, let's take a look at your physical results. Argh! There's a spider in here. Now, here we go. Mr Griffin, you're going to expire in a month.
Peter/Lois: Argh!
Doctor: This is your driver's licence, isn't it? Now, unfortunately, I'm afraid you're going to die...
Peter: Argh!
Doctor: ...when you watch these Dean Martin Celebrity Roasts.
Lois: Will you just tell us how Peter's health is?!
Doctor: Ah, Mr. Griffin, I'm not quite sure how to say this. Kim Bassinger? Bass singer? Bassinger? But now, onto the cancer.
Lois: Oh my goodness!
Doctor: You are a Cancer, right? You were born in July? Now onto these test results. My, they're much worse than I thought.
Peter/Lois: Oh!
Doctor: My son got a D minus on his history test. Now Mr Griffin, that liver's got to come out.
Lois: What?!
Doctor: It's been in the microwave for three minutes, it'll get dry. Now-
Lois: Please, please, we can't take any more schtick.. Please just tell us, is Peter healthy?
Doctor: Oh, yeah, he's fine, he's just really fat.

The Marathon Looms....

2011-03-23T13:15:00.000-07:00

I totally had an "OMG" moment when I realized this marathon I've been steadily pounding towards is just a little over a month away. What happened o, "Oh, I have five months of training, it's so far away"???

On a recent long run, I took the time to think about the marathon. I mean, REALLY think about it. Now that the snow has dissipated (I'm hoping permanently, but this is Michigan, after-all), it's a lot easier to get out there and think clearly. With the snow, it was always "Wow, I'm running so slow but I feel like I'm exerting so much effort!" So it's especially nice to have clear roads for a clear head.

It's important to have goals when striding into a storm like this. Without goals, how do you have anything to work for, to hope for? I encourage all of you, whether you're running a marathon or training for your first 5k, to set some goals for yourself. The tricky thing with me and goals is, of course I don't like to be disappointed. Who does? So I figure, the more goals I set, the less likely I am to be disappointed if I don't meet ALL of them.

GOAL #1: MAINTAIN A GOOD ATTITUDE
I have had a notorious "hit or miss" attitude this winter. It has ranged from, "Wow, what a terrific speed workout!" to "I hate that it's mile 15 and I'm all by myself because the rest of my team is so much faster than me, wah ,wah wah...." I have, admittedly, been very had on myself. No more of that. The time has come to focus on myself, not every other runner I know. I can only do the best "I" can do, not the best "everyone else" can do. I have trained hard, I have overcome obstacles, I'm doing well. And I will keep doing well.

GOAL #2: FINISH THE DAMN THING
This may seem like an obvious one, but hell, I've never ran 26.2 miles before. I could drop into a puddle of my own sweat in mile 23. So yes, I would like to run across the finish line. But I will also walk across the finish line. Or cartwheel across it. Or maybe crawl across it. Or piggy-back across it? As long as I get across it.

GOAL #3: FINISH IN FOUR TO FOUR AND A HALF HOURS
Do I think I can finish this thing in 4.5 hours? Yes. 4.15 hours? Probably. 4 hours? Maybe. I think this is a good window of goal for me to feel like I'm comfortably pushing myself without making outlandish promises I can't keep.

GOAL #4: BE PROUD OF MYSELF
This may seem another obvious choice. But from beginning runners to experienced ones, I think it's really easy to fall into the trap of knocking yourself down for "not being good enough". The fact of the matter is- if you lace up your sneakers and walk 5 minutes on the treadmill, you're a winner. If you're running a 14 minute pace, you;re running, and you're a winner. You don't have to qualify for Boston or get a medal to win. You just have to put your mind to something, whether marathon or 5k, and push your limits. Believe in yourself. And be proud of your effort, and your accomplishments.

"The challenge of a significant physical journey on foot unleashes some primitive connections to our identity as human beings." ~ Jeff Galloway, Marathon runner

How this marathon thing is going....

2011-02-26T14:41:00.000-08:00

So, I've been doing this marathon training for what, three months? It actually feels a little like an eternity. I'm going to blame winter for getting in my way all the time. I'm all, "Hey, I need to run 6 miles today," and then Winter is all, "Ice storm! BOOM. Roasted."

And then two days later, I'm like, "I better get my 8-mile tempo run in." And Winter's like, "What? You wanted more snow and less shoulder to run on? I'm on it."

I hate winter. It's not a secret. I just don't like being cold and/or wet. I don't ski. I tried to take the girls I watch sledding, and while we had a grand old time when it was happening, I have barely been able to put my socks on for three weeks. My spine has abandoned me.

The only thing I've been able to somewhat successfully manage in the winter is running. Which is silly, considering it's one of the hardest things to DO in the winter. Everything is against you- the snow, the ice, the freezing temps (January was so cold everyone had frosty eyelashes with sun in the sky)... basically, Michigan winters are like a big eff you to anyone who runs. (Be kind when you drive by the us bundled-up kids running out there; I know we're using some of the road up, but we are working SO hard. Slow down a little, maybe give a little wave?) =)

But then again... running in winter is a great challenge. The fact of the matter is, if you're training for a marathon and you're not injured, you need to get your miles in. So, whether like four inches of snow in the road or not, you better just run through it.

There was one day I ran a week or two ago that the wind was so obnoxious I could barely move. I felt like I was running frickin' "Chariots of Fire" out there... yeah, the slowed-down version. "Bum bum bum bum buuummmm buuummm..." I was scheduled for six miles, and around 4.5 I was ready to quit. I thought, "I could just do five. This is dumb. I don't have to take this." Then, I thought, "Jen. If you were actually running the marathon for realsies, and we had this weather, you would NOT quit. You'd keep going." That was enough to steer my mental vibe in the direction it needed to go.

So overall, how do I think my training is going? Mostly well. I have days where I don't want to run because I'm exhausted. (It turns out, marathon training is very tiring???) But I have days where I feel pretty amazing, too. Sometimes I have to run on the treadmill, which I hate, because it's like running in place. But on the up-side, I can get some great tempo work done on a treadmill. Training is all about keeping a positive attitude, even if things suck a little. Think about what great muscle strengthening running on all that snow must be! By the time these roads dry up, we're going to be basically Hulks out there. So if you see a crew of 700 muscle-y beasts out there, running, come April? It's probably us.

So get ready.

"Running has given me the courage to start, the determination to keep trying, and the childlike spirit to have fun along the way. Run often and run long, but never outrun your joy of running." ~ Julie Isphording, Marathon winner

Valentine's Day Treats!

2011-02-14T09:20:00.000-08:00

I'm wearing red tights, I'm licking envelopes, love is in the air or something... yeah, it appears to be Valentine's Day. Normally, I hate Valentine's Day with a fiery passion. It doesn't matter whether I'm in a relationship or not; it has to do more with the fact that a) red is simply not my best color, b) it's a giant waste of money, and b) it's a holiday based entirely on candy and cookies, whoop-dee-doo. The whole thing is just kind of lost on me.

BUT. In the spirit of the holiday (and ok, I *do* really like these red tights), I thought I'd post some low-sugar Valentine options. No sense in eating a whole box of chocolates just because it's February 14th... because I guarantee it wouldn't be widely acceptable on February 15th!

#5: WARM CINNAMON BANANAS. I feel like I've posted this before (it's a favorite of both myself and my boyfriend), but few things are more satisfying (or easy) as this dessert. Slice up a banana, sautee it in a frying pan with some butter/butter spray/butter flavored cooking spray. Add vanilla, cinnamon, and nutmeg. You can serve it a host of ways. My favorites are with applesauce, or drizzled very lightly with warm peanut butter and/or very dark warm chocolate. (And when I say drizzle, I mean lightly. A little goes a long way.)

#4: LINDT 90% DARK CHOCOLATE. This chocolate tries to tell you that a serving size is four squares... but you certainly don't need that much. One square (which is enough to appease, honestly!) has a mere 55 calories, 5 grams of fat, and less than a gram of sugar. I like to have a square with a glass of red wine when I have some calories to spare!

#3: GREEN AND BLACK'S ORGANIC DARK 85%. If 90% is too much for you (some people think it's bitter, especially if you are just weaning yourself off of sugar), try this 85% from Green and Black. It is melt-in-your-mouth delish. A serving size is 12 pieces, which is practically half of a bar- you don't need that much. Six squares give you 125 calories, 10 grams of fat, and four grams of sugar.

#2: PLAIN GREEK YOGURT AND.... Vanilla. And bananas. Or strawberries. Or warm peanut butter and pecans. Or diced ginger and pears. Or... or.... you get the idea. Greek yogurt is thick, creamy, and you can dress it up any way you like. Much better for you than ice cream, and you can pack it up with nutritious and delicious fruit/nuts!

#1: FROZEN MANGO. Frozen mango is probably one of the things I always, always keep in my freezer. Sometimes, I eat it straight out of the bag. Sometimes, I let it sit for five minutes in a bowl and then eat it ever-so-slightly softened. And sometimes I mix it with other fruit or put it in a smoothie. My point is- mango is the whip. And frozen mango is even better.

Here's wishing you and yours a happy Valentine's Day. From my heart to yours!

until later...

"I don't understand why Cupid was chosen to represent Valentine's Day. When I think about romance, the last thing on my mind is a short, chubby toddler coming at me with a weapon." ~Author Unknown

Garlic Chicken Chili!

2011-01-19T15:18:00.001-08:00

From the "just throw this in the crock-pot and forget about it all day" department....

~ WHAT YOU'LL NEED ~

* 1 lb lean ground chicken (or turkey)... remember to look for the words "grass-fed", "antibiotic-free", "no hormones"... and Meijer has a pretty good ground chicken that was less than $5. The brand is Smart Chicken.

* 2 cups beans (I used leftover black and kidney beans, but feel free to use whatever you like. They're best if you take the time to buy dry ones and soak/boil them, but I know how time-consuming that can be. Canned is ok, too- just shoot for organic if you can. Meijer has tons of organic canned beans in their brand, so no excuses!!)

* 1 lg can of chopped tomatoes (again, Meijer has them in organic!)

* 1 green pepper, diced

* 1/2 sweet onion, diced

* 1 cup of your favorite salsa

* 1 whole garlic bulb

* 1/2 cup chopped green onions

* 1 pouch of taco seasoning

* sour cream (optional)

~ WHAT TO DO ~

1. Chop up those green peppers and onions!

2. Brown the chicken meat in a frying pan with some extra virgin olive oil. Crush up the garlic and add half the bulb to the pan while you're browning. Once the pink is gone, add the taco seasoning according to pouch's instructions. Set aside.

3. In a large crock-pot, combine the chopped veggies, green onions, the rest of the garlic, the salsa, the tomatoes, the chicken mixture... am I forgetting anything? The beans! Whatever you have on that list up there, put it in the pot. EXCEPT the sour cream. That's for later.

4. Simmer on low for 4 + hours. It's good to sit there pretty much all damn day if you like. This is dinner that takes care of itself!

5. Enjoy with a dallop of sour cream. (Again, organic! Especially dairy- you don't need the extra hormones.)

Don't skip any of those veggies, or the garlic and scallions! Everything in this dish is in here because of it's health benefits. It's full of protein, fiber, lycopene, antioxidants... a heart-healthy, digestive-happy, cancer-fighting super dinner! And it will leave you feeling satisfied. =)

until later...

"Wish I had time for just one more bowl of chili." ~ Last words of Kit Carson, American frontiersman (1809-1868)

Snack Time!

2011-01-17T10:21:00.000-08:00

Here's a yummy afternoon snack or lunch side dish that will satisfy your spiced sweet tooth and give you a boost of protein!

1/2 cup lowfat organic cottage cheese (I say organic, because if you're going to dairy, your estrogen levels will thank you. You should REALLY be buying organic dairy.)
1/2 cup natural unsweetened applesauce (or one individual serving cup)
1/8 cup unsweetened raisins
cinnamon
nutmeg

Stir together and enjoy instead of an afternoon candy bar! I'm sure you could easily add a fiber to this, but I'm having mine with a sandwich.

until later...

"An individual has not started living until he can rise above the narrow confines of his individualistic concerns to the broader concerns of all humanity." ~ Martin Luther King, Jr.

A quick sound-off...

2011-01-12T09:10:00.001-08:00

I don't eat much junk food. Not fast food, not cookies, occasional chips. (I do fall prey to the bowl of chips and salsa, because salsa is my Achilles Heel.) While some people interpret this as "not living life to it's fullest" or something, I just don't believe in that kind of mentality. Why are we brainwashed to think that way? To invest our "feel-good" vibes and heart into something processed to the Nth degree, only to digest it and send it back to whence it came... it doesn't make sense.

Food is just food. It is there to feed your body. It's not there to feed your soul, it's not there to love you back, it's not there to occupy your children while you work on something.

By eating healthy, nutritious foods, I am free. Free to run, if I like. Free from the chains of a 2:30pm sugar-crash. Free to climb up a mountain and see the world, if I like. Free from the guilt that comes from the candy bar you weren't supposed to eat. I am free, because my body embraces healthy foods, knows how to feed my body well with healthy foods.

I am awake, I am healthy, I am alive.

And with that freedom comes a happiness that can only come from one place; your soul.

until later...

In the truest sense, freedom cannot be bestowed; it must be achieved. ~Franklin D. Roosevelt

Coupons! Coupons! COUPONS!

2011-01-11T06:50:00.000-08:00

So, in case you're still convinced that buying organic is too expensive for you.... how about I sweeten the deal?

Here are some links to print coupons for organic foods!

This is a link to coupons for Organic Valley, dairy products/eggs that I know for a fact they sell at Sawall's here in Kalamazoo.
http://www.organicvalley.coop/coupons/?gclid=CJXukPSysqYCFdLLKgodYVJpmA

Shop at Meijer? They sell Horizon milk. Answer a few survey questions and you're on your way to some coupons.
http://www.horizondairy.com/

The Natural Food List is an all-around good source for information, but they also offer coupons here: http://www.naturalfoodlist.com/?cat=191

One of my favorite's, Bob's Red Mill, runs monthly specials if you're inclined to order some quinoa or oatmeal or even 13 Bean Soup Mix. They send you a case, or 4 bags, of whatever you order, at a percentage off. (They also sell Bob's Red Mill at Meijer.) Here's a link to the specials this month: http://www.bobsredmill.com/monthly-specials/ (And think about this; at $30 for a case of quinoa, a delicious ancient grain with more protein than rice, a case being four bags? There are 39 servings in ONE bag. That's 156 servings of a side dish. That's pennies a serving, people.)

Have a baby/toddler? Here are some coupons for Earth's Best chlorine-free diapers... baby food... formula...
http://www.earthsbest.com/node/311

Lastly, if you want to do some leg-work yourself, the following site has links to a lot of manufacturer's websites. Since most organic foods come from small, family-run farms, you can't usually get coupons at your local supermarket. You have to go online, check the farm's website, and print your coupons. But that's not so hard, is it?
http://www.organicfoodcoupons.com/

until later...

“A man in love is like a clipped coupon -- it's time to cash in.” - Mae West

Going Green

2011-01-10T05:48:00.000-08:00

I'm about halfway through this new-ish Jillian Michaels book called "Master Your Metabolism". I'm finding it both informative and terrifying. And it supports a theory I've been mulling over for some time:

What if the obesity problem, the hyper-activity problem, the adult acne problem, the kids starting their periods at age 10 problem... what if all of these problems (and many more!) stem from the pesticides and chemicals being used to grow our food? What if this army of chemicals is sending the wrong signals to our hormones, mixing them up, causing them to flounder around like a drunk kid outside of Monaco Bay?

Think about it, because it really is common sense. If the human body was built to consume, digest, and process natural, organically-grown foods- how could it know what to do with the abstract things we try to give it as "food"? Red Dye. Corn Syrup. Genetically modified fruit and veggies, grown to be super-huge for super-appetites.

I won't even get into the cleaning products... the plastics we store our food in... the antibiotics we piss right back into the ground and our drinking water... see? Terrifying.

But before you go freaking out (like I did), slow down and take a breath. There are some small changes you can make not just to lose weight, but more importantly, for your HEALTH. Because even if health officials say that the pesticides/antibiotics we use are being used in "safe amounts" on each fruit or vegetable or chicken... if EVERYTHING we eat is covered in garbage, then that is a lot more than a little old safe amount.

BUY ORGANIC. Yes, yes, blah blah blah, it's expensive. I get it. It costs more money than the garbage made with corn, and the garbage covered in pesticides. But think a second of the money you spend going out to eat. Or money you might spend on Diet Coke. Or maybe cigarettes. (By the way, stop smoking.) Point is, if you pulled from some other area into your current food budget, you might find you have more money to work with than you thought. And speaking as someone who has been buying "mostly organic" for some time: I can safely say that if you buy things that are "in season" (and you shouldn't be buying out of season fruit anyway, unless it's in the frozen section, because it loses it's nutritional power), buying organic isn't as expensive as you think. Especially at Meijer.

In a perfect world, we'd all be able to buy organic all the time. (Read "The Organic Manifesto" by Maria Rodale if you want to read about the power chemical companies have over our nation's farmers.) But the world isn't perfect, and organic is growing, but not as readily accessible as we'd like. And maybe you're working on a budget. But there are some things you really should buy organic if you're going to make a switch. And yes, even a little bit helps. Just think of it as one less pesticide going into your body.

So here is a link to an informative slideshow featuring "The Dirty Dozen", 12 foods you should buy organic if you can only afford to buy some organic.
http://www.thedailygreen.com/healthy-eating/eat-safe/Dirty-Dozen-Foods

And here is link with some info about "Organic Manifesto" and its author: http://www.rodale.com/maria-rodale-organic-manifesto

And if you want more information on the subject of hormones and how they're affected by what we eat, give "Master Your Metabolism" a read. It's scary, but important.

Buy for yourself. Cook for yourself. Enjoy for yourself. It's your health, and your life.

until later...

"If you build up the soil with organic material, the plants will do just fine." -John Harrison

2010-12-07T10:03:00.000-08:00

Pears. A delicious fruit that used to grow in my backyard. Sadly, the best pears were always out of reach at the top, and the crappy ones that weren't edible were always at the bottom and falling on the ground. So most of my childhood memories of pears are as a messy nuisance. I'm happy to report.... pears and I are, once again, in love.

Pears are a great snack; they are full of fiber and are low in calories. They don't contribute any fat or cholesterol to your day. They DO contribute some Vitamin C.

You know me, I like to think of creative ways to use my fruits and vegetables. Here is a breakfast treat that goes in the category of "should be disgusting, but is actually delicious."

CHEESY PEAR SCRAMBLE

WHAT YOU'LL NEED:
* 1/4 cup chopped sweet onion
* two medium mushrooms, sliced into thirds or fourths
* 1/4 red pear, chopped
* 1/4 cup fat free or low-fat mozzarella
* small container of Egg Beaters
* sprinklings of salt, nutmeg, and ground red pepper (cayenne)

WHAT TO DO:

* Start by chopping up the veggies you need. While you heat up your sautee pan, put the chopped pears in the microwave for one minute. This will help soften them up a little before sauteeing.

* Spray pan with a little cooking spray, then sautee onion, mushroom, and pears until browned a little. Add spices and cook for another minute or so.

* Add Egg Beaters.

* When all that is looking pretty cooked, turn off the stove and add the cheese.

I had my scramble with a slice of Ezekial raisin toast. Best bread ever; expensive, but worth it. I keep it in the freezer and just tear slices off to toast when I need/want them. You can find it in the Meijer "gluten-free" frozen section!

Happy breakfast.

"I am doing the best I can given what I have today." ~ Jillian Michaels

Ready for run camp....

2010-12-01T12:05:00.000-08:00

Today starts my journey as a Borgess Run Camp team leader. And I'm excited.

So excited that when I saw the snow flying as I woke up, I knew I had to get out and run in it. You'll think I'm crazy, but there is a lot of confidence and strength that can be taken from winter running. Don't question the power of running despite being cold, despite being wet, despite being nervous you might slip and fall. Because truth be told, you MIGHT slip and fall. But... you might not. You have to take the chance or sit on the sidelines. And it takes a real bad-ass to brave the elements and sneaker up when it's 20 degrees and snowing.

A bad-ass like me. Or you. Or the hundreds of other people in Greater Kalamazoo who join the various run camps offered to push us through the dreary winter months.

A friend asked me what my leadership goals were for this winter. I've been thinking about that quite a bit, because as excited as I am, of course I'm nervous. I wonder if I know enough. If I'm helpful enough. If I have a clue as to what I'm talking about half of the time.

But frankly, the answer to those questions is no. I'll never know enough, or be helpful enough, or always have a clue as to what I'm talking about. I'm human. Like all humans, I know what I know and I'm always learning more. The best I can do is offer others the things I *do* know.

So what ARE my goals? To lead and inspire by example. To show that it's ok to not always be sure of yourself, but not to let it be a roadblock. To help others to trust their footing, whether snowy or dry. To push people to be the best they can be, and be committed to themselves.

And maybe most importantly, to remind others that who you were is not who you are. Who you are starts today.

Happy December 1st, and happy trails, wherever they may lead you.

"You know what they say, life ain't always easy. And everyday we're survivors. So forget the day, it's all about tonight; act a fool and start a riot, a riot. Be a rebel." ~ Jay Sean

Sign up!! Marathon, Half-Marathon, or 5k... never run? Who cares! ANYONE CAN TRY. Sitting still is doing nothing.
https://borgessruncamp.com/

Mirror image....

2010-11-18T10:48:00.001-08:00

Friends, I'd be lying to you if I didn't speak up and say I struggle with body image nearly every single day.

I'm not sure where it stems from, exactly. Whether it's the many adolescent years when I was heavier, or the power that losing that weight afforded me. Perhaps a combo of the two. My point is, for me, losing weight was like a hunger that never seemed to be totally satisfied.

It was eight years ago when I first went from an average size 10 to a size 2. I remember looking in the mirror and bullying myself. Seeing all the places I felt fat. It didn't matter what other people saw, it didn't matter what size I was wearing. All I could see was the places I thought I needed to improve.

I look at pictures from that time now, and I look pretty damn skeletal. It's hard for me to stomach the fact that in those days, I still felt fat in some of the smallest clothes Gap and Abercrombie had to offer. I consider myself to be a pretty healthy person; I eat mostly things I cook myself, steer clear of preservatives and refined sugar. I work out regularly. But mentally, it's often hard for me to empty my head of what society views as "beautiful," and concentrate on being strong and healthy.

I still have days where I look in the mirror and tear myself apart. I don't know why I do it, it doesn't make me feel good about myself. And there are a ton of healthier ways to feel strong. Like....

* cook myself a delicious healthy meal
* run a race
* lift weights
* run with a friend
* play soccer
* write a blog entry

.... or about a million other things. Point being; self-bullying does NOTHING for us, except make us feel bad. How can we be our own greatest champion if our greatest champion is beating us up every day? We can't. That leaves no one to champion you at all. Even if you're lucky enough to have someone that reminds you every day how beautiful you are, it's very hard to believe that if you don't feel it about yourself.

Today I looked in the mirror, and before I started to criticize my legs (one of my long-hated features), I looked closer. Rather than deeming my thighs "big", I concentrated on the fact that all of the running I've been doing has been slowly transforming fat to muscles. My legs look... strangely athletic. Which is new to me, but is something I should celebrate. Rather than piss and moan about my jeans feeling tighter, I should be jumping up and down that my legs carry me through race after race, and are going to carry me right through marathon training this spring. Do I want to run 26.2 miles on twigs, or tough trunks that might muscle me across the finish line under four hours? I think the answer is staring right back at me.

If I have to choose between being skinny and being awesome... I'll choose awesome.

until later....

"Good for the body is the work of the body, and good for the soul is the work of the soul, and good for either is the work of the other." ~Henry David Thoreau

Harvest Oatmeal

2010-11-09T08:34:00.000-08:00

I'm a girl who is always looking to maximize my breakfast. Probably my top fave is oatmeal, mostly because you can do just about anything with it. Nuts, fruit, peanut butter... tons of options. Breakfast sets the tone for your entire day. I like to cram as many vitamins and minerals in as I can; it makes me eat healthier the whole day!!

Since it's fall, I thought I'd do a little experimenting with fall flavors and my oatmeal. Here's a recipe for something I'm calling "Harvest Oatmeal"....

WHAT YOU NEED:
1/2 cup water
1/2 cup unsweetened coconut milk (or you can just use another 1/2 cup water)
1/2 cup slow-cook oatmeal (I always recommend Bob's Red Mill brand)
1/4 cup canned unsweetened pumpkin
1/8 cup raisins
pinch of salt
nutmeg, cinnamon, ginger, vanilla to taste
sugar or sugar substitute to taste
OPTIONAL: walnuts

WHAT TO DO:
* Bring the water and coconut milk to a boil.
* Add oatmeal, salt, and simmer until mostly thickened.
* Add pumpkin, raisins, nuts if opting for those, and seasonings/vanilla/sweetener.
* Cook until thick and creamy.
* Enjoy!

I don't like to add a lot of sweetener to my oatmeal, which is why I encourage you to taste-test it and see exactly how much you like.

~ Why pumpkin?
Besides being low in fat and calories, pumpkin is basically one of the most nutrient-packed fruits around. Alpha and beta-carotene, fiber, vitamins A and C, potassium, magnesium.... lots of vitamins to boost your breakfast.

~ Why coconut milk?
Coconut milk is regarded by some as a "miracle food". It's dairy-free, so it's great for those who are lactose-intolerant. But it's also soy-free, gluten-free, and nut-free! It's somewhat high in saturated fat, BUT the majority of fatty acids it contains turn into energy rather than body fat. So it can actually help aid weight loss. It contains many vitamins/minerals like potassium and calcium, as well as electrolytes. And hey, theatre people! Coconut milk is also known to boost the immune system, and help relieve the symptoms of sore throats, as well as ulcers. Basically, coconut milk rocks.

So give it a shot, let me know what you think. Get those fruits and veggies in wherever you can!

“If you're in a war, instead of throwing a hand grenade at the enemy, throw one of those small pumpkins. Maybe it'll make everyone think how stupid war is, and while they are thinking, you can throw a real grenade at them.” ~Jack Handy

Desperate Times Lunch Quesadilla

2010-08-31T09:31:00.000-07:00

So it's a fact that sometimes I have to get a little creative at work when I want a healthy lunch. I call this a "Desperate Times Quesadilla" cause..... Well.... I was desperate. I win, it's totally tasty.

WHAT YOU NEED:
* two tortillas (preferably wheat or high fiber if you have them)
* a third each green and red pepper, cut into strips
* 2 Tbs alouette light garlic and herb cheese spread
* olive oil/cooking spray, salt, pepper, garlic powder

WHAT TO DO:
* take the pepper strips and sautee them in olive oil with the salt, pepper and garlic powder.
* warm up two tortillas in the microwave.
* spread each tortilla with a tablespoon of the light cheese.
* lay pepper across one tortilla and press the two tortillas together.
* put quesadilla in the pan and contine to sautee each side until a bit crispy.

I would have maybe added chicken if I had any, but it's delicious on it's own, too. And the whole thing took like 10 minutes from slicing to turning off the stove. A quick and easy lunch with a dose of fiber and antioxidants and Vitamin C. Bonus: red peppers have three times the Vitamin C as oranges, and almost an entire day's worth of Vitamin A!

"I run 6 to 8 miles a day, plus weights and aerobics on the lunch hour. I also lie a lot, which keeps me thin." - Hugh Laurie

Goals (and reaching them...)

2010-06-24T04:59:00.000-07:00

This past weekend I did the Kalamazoo Klassic 10k, which marks my 8th race so far this season (since the end of April). One might say I am a little bit addicted. There is just something about a giant group of people all coming together for the love of running. It *has* to be love, because why else would any normal human being get up at 6am on a Saturday to prep for a 7:30am 6 mile race... right?

I didn't do as well as I had hoped. Admittedly, I still did well, placing 8th out of 57 in my age group. And double admittedly, I haven't actually been racing (or even running) for very long in the grand scheme of things; really only a couple of years. So why am I so hard on myself?

I presume it's because I strive for excellence in whatever it is that I'm doing. I've always been a theatre girl, a girl who sings but isn't especially athletic. When I was doing theatre basically full-time, I threw my everything into it. Three hours of rehearsal a night, plus whatever extra time I had to devote to memorizing music, lines and choreography. And once I started getting faster in races, and then started placing in races... well, I got a taste of what it is like to be really good at something else.

For me, the chance to prove that I have another talent I didn't know I had is exhilarating! It's not just the chance to prove to the people I know that I'm not just a theatre person; it's a chance to prove to myself that I *can* be athletic. I can actually be a competitor.

So, it's true, I didn't place as high as I would have liked last Saturday. But it's also true that I am my toughest critic, I am the person who has the highest expectations of myself. And sometimes, I'm not going to place top three, and that's fine. I started that race saying to myself, "Ok. This is a big race. Chances are good, I won't place top three in age. That's okay. But I *will* place top ten in age."

And you know what? I did that. I found a good and challenging (but not out outlandish) goal for myself, and I hit it. I find that one of the easiest ways to fail when training, is to expect SO much out of yourself that you end up missing the mark and feeling dejected.

I'm not saying not to set expectations for yourself. I'm saying, don't set expectations *so* high that you can't reach them. Because frankly, you will reach them in time. But it might not be tomorrow, or the day after, or even the month after. Sometimes that larger goal takes lots of smaller goals as a step-ladder.

My larger point is, a skill takes time, devotion, and patience to develop. Even if you have a natural talent for something, it *still* takes practice to get it where you'd like to see it. Set attainable goals, and don't be too hard on yourself. Each goal reached is like a prize, something you did for yourself that you didn't do yesterday. And that, in itself, is an amazing feat.

until later...

“Success is not final, failure is not fatal: it is the courage to continue that counts.” ~Winston Churchill

More on the power of positive thinking....

2010-06-18T10:12:00.000-07:00

I have found that to think positive, you have to surround yourself with positive reminders. Pictures that remind you of good times. Quotes that remind you to stay strong. Even stories about people who beat the odds. Reminding yourself that you are a good and deserving person isn't always easy, but it's necessary.

I have a huge mirror in my bathroom. Big enough that I couldn't possibly need the whole thing to get ready in the morning. So I like to put a few things up as daily reminders of the task ahead of me; to spend my day being the best me I can be. One thing I have up there is a list of "Mental Toughness Tips" that I got at a race this year. They hold true not just for athletics, but for jobs or nearly any other aspect of your life! And now, I'd like to share them with you.

* Play to your own standard of excellence, not up or down to the level of your opponent.

* Be committed, even when you are not motivated.

* Maintain positive focus and effort at all time, especially after mistakes. Being positive brings up your teammates, being negative brings up your opponents!

* Have a specific goal for every practice. Be sure to review why you are a better athlete after each practice.

* Practice how you want to play. Give full physical and mental effort at all times.

* When under pressure, define what your job is and focus on that.

* Know that competitive anxiety is normal and prepares you for battle.

* Prepare, prepare, and prepare some more. Nothing is better to build confidence.

* Take a deep breath to regain focus on the here and now.

* Your mind is built to warn you of danger; it is often best not to believe your mind when it worries.

Special thanks to Grand Rapids Sport Psychologist Dr. Eddie O'Connor for the great tips. You can follow Dr. Eddie on Facebook @ www.facebook.com/dreddieoconnor or on Twitter @ SportsDrEddie.

until later...

"Toughness is in the soul and spirit, not in muscles." ~Alex Karras

2010-06-16T15:36:00.000-07:00

Last night I realized something.

I'm not trying as hard as I could.

Now, I was watching that new Jillian Michaels show, "Losing It With Jillian". It's mostly Jillian yelling at people, breaking them down, pissing them off, making them cry... it's moderately fantastic, actually. But more than just yelling in people's faces, she makes them really look inside of themselves and figure out what is making them overweight, what is making them unhappy, what is breaking down their confidences, what is making them think they aren't good enough.

It kind of got me thinking.

After all, who doesn't occasionally blame their circumstances on outside forces? "I hate my job because my job sucks." "I'm overweight because exercise is boring and I have a bad joint." "I'm unhappy because he/she makes me unhappy."

Then I started to wonder what happens when you start facing the fact that your circumstances lie mostly with you and the work you're willing to put forth. Ok, I love my job, but let's pretend I didn't. What if we replace "I hate my job because my job sucks" with "I hate my job, but I love writing... so I'm going to write a book and get it published."

Replace "I'm overweight because exercise is boring and I have a bad joint" with "I hate death/heart disease more than I hate exercise, and exercise will only make me stronger."

Replace "I'm unhappy because he/she makes me unhappy" with "I love myself enough to admit when I'm letting myself wallow."

Looking around at the things I've accomplished, I realize I could do so much more if I stopped saying "I can't" so much and just do the work. It's like the mornings where I drag my ass out of bed at 5:15am and run 3 miles. I always feel so much better right out of the gate when I do that. And I think it's mostly because I've already accomplished something great before breakfast, while it's still dark even. It prepares me that much more for a successful day.

I have been saying for years, "Someday... someday I'm going to write a kid's book." I got sick of adding up the somedays a couple of weeks ago, and sat down one morning and just started writing. An hour and a half later, I had a little piece of poetic fiction that I was actually quite proud of. I wondered why I put it off for so long, why I constantly thought I wasn't ready to write it.

Challenge yourself daily. If you find yourself blaming a certain circumstance on someone/something other than your own psyche, stop. Think. I'm not telling you to blame yourself. I'm telling you to tell yourself you're better than that circumstance, and move ahead. Always forward, never back.

until later...

"We all have known good critics, who have stamped out poet's hopes; Good statesmen, who pulled ruin on the state; Good patriots, who, for a theory, risked a cause; Good kings, who disembowled for a tax; Good popes, who brought all good to jeopardy; Good Christians, who sat still in easy-chairs; And damned the general w...orld for not standing up. Now, may the good God pardon all good men!” ~Elizabeth Barrett Browning

Shopping for labels....

2010-04-21T10:06:00.000-07:00

I think two of the worst phrases to hit the food industry are "made with whole grain" and "all-natural". You might think I'm crazy; whole grains and natural are good, right? Of course they are!!! But what you may not realize is, anyone can slap "made with whole grain" on a package (even if it's not the first, or second, or third ingredient), and "all-natural" just means the ingredients came from nature. Neither phrase makes something inherently "healthy". You have to be so careful and actually look at labels, because you can unwittingly pick something up, assume it's healthy, and toss it in the cart.

For example, here is a label from a chocolate brownie muffin from the folks at Aunt Millie. It is "made with whole grain". Sorry, it's a bit fuzzy.

Major concerns? Well, for one, the first ingredient isn't flour, it's sugar. That can't be good. Second, 220 calories for a snack? A snack with 8.5 grams of fat, 2 grams of saturated fat, 1.5 grams of fiber, and 24 grams of sugar? What a waste of a snack! It's cut off, but it's labeled as 5 Weight Watchers points. I don't track points, but my mom does. And I'm pretty sure 5 isn't good when snacking on a muffin. This is a dessert, not a "snack".

Moving on to another choice, not "made with whole grain":

Sure, these Hostess mini-cupcakes aren't whole grain. And the first ingredient is *still* sugar. But at least we've a) knocked it down to 100 calories, b) knocked it down to 3 grams of fat and 1.5 grams of saturated fat, c) gone down to 10 grams of sugar, and d) there are 5 grams of fiber in that package! If I were a sugar eating girl, I'd certainly take all this over all that.

Of course, your best bet is probably to make your own damn cupcakes and know exactly what is going into them. Because I can safely say, 9/10 of what you find on any grocery shelf is going to be full of icky preservatives and weird things you can't pronounce. But I know not everyone has time for that, and if you're going to do convenience, I'd like you to be informed!

Another good example is yogurt. Let's look at Greek yogurt. Oikos makes a "chocolate on the bottom" Greek yogurt. Sounds tasty. 110 calories, 16 grams of sugar. And call it what you want, "organic sugar" is still just SUGAR. I buy Stonyfield Oikos nonfat plain Greek yogurt. Yeah, I know, plain, yuck yuck yuck. But 90 calories and 7 grams of just plain dairy sugar. And it has 20% of your daily calcium, vs 10% in the Oikos chocolate one. And I'm sorry, you can do whatever to plain yogurt. It's a blank canvas! Add fruit. Put it in a smoothie. Add protein powder. Swirl in some natural fruit preserves. Or honey. You can pretty much do anything you want with it.

My point is, you have to be careful in the supermarket. Unless you are holding an organic apple or some such thing, chances are good that whatever "all-natural" thing you are holding has been processed in some weird way. Don't be tricked by the marketing departments that are getting trashed by the health nuts. Once word got out that people wanted their food stripped down, they had to re-strategize how best to get consumers to continue to buy their products. Hence the words "all-natural", "made with whole-grain", and "25% less sugar" were born. I'm done ranting, just... read your labels, people.

until later....

"Charlie Brown is the one person I identify with. C.B. is such a loser. He wasn't even the star of his own Halloween special." ~Chris Rock

Hungry Girl's (Gluten-Free!) Practically Fat-Free Fettucine Alfredo

2010-04-14T10:09:00.000-07:00

So, I'm trying out a new recipe today, courtesy of "Hungry Girl" (see side bar for a link to all the Hungry Girl website has to offer.) In all of my tofu escapades, I've never tried tofu noodles!! So, I thought I'd give it a shot. When I first opened the bag, I was a little grossed out; the bag had said something about an "authentic smell", but what they really meant was "these noodles smell like f***ing fish". I will assure you though, that if you follow the directions and all, they will not *taste* like fish. So, that's good news.

As usual, I embellished this recipe a bit. Gotta get some veggies in!! The original was just noodles and sauce, with parmesan and salt/pepper.

WHAT YOU'LL NEED:
* 1 package Tofu Shirataki Fettucine-shaped noodle substitute (or regular pasta if you're freaked out by tofu/gluten-free)
* 2-4 tsp of fat free cream cheese
* 2-4 tsp of fat free sour cream
* 2-4 tsp parmesan topping
* 4-5 white organic mushrooms, sliced into fours
* 1/3 cup spinach (I used the frozen stuff)
* 1 tsp garlic powder
* salt and pepper to taste

WHAT TO DO:

Drain and rinse the tofu noodles. Microwave them for a minute, it helps dial down the fishy smell. Dry them off. While microwaving the noodles, start sauteeing the mushrooms, spinach, and salt/pepper. When that looks good and cooked, add the noodles, sour cream, cream cheese, and garlic (I softened the cream cheese/sour cream in the microwave for about 30 seconds first). I told you 2-4 tsps because the original recipe called for 2, but I used more given the addition of spinach and mushrooms. Continue to sautee it until everything looks done? =)

I'll say this- this tastes pretty damn good, actually. The noodles are a little weird textured, rubbery a bit? But not bad at all! I would definitely buy them again.

until later...

"If at first you don't succeed, try, try again. Then quit. There's no use being a damn fool about it." ~W.C. Fields

Getting back on the horse...

2010-04-05T08:39:00.000-07:00

Hello, faithful followers. It's been a while.

I don't have much of an excuse for not blogging, except I've been feeling a little... unmotivated. Yes, even I have fits of non-motivation. Last week I found myself eating more nachos than usual. Drinking pop. Drinking beer. Getting lax on my sleep pattern. And somehow, I managed to run 31 miles last week?!

It's really hard to preach about healthy living when you ate like shit, got no sleep, and probably ran more than any normal person should.

Point being, everyone is prone to a crappy week. Whether it's vacation, illness, or just plain over-doing it and slipping up as a result, shit happens. Nobody's perfect, and to an extent, a crap-tastic week can be a great reminder of what your real goals are. It puts things into perspective.

Today I woke up, an average Monday morning in front of me. Well, not *totally* average, I'm on vacation from Nannydom for the week. But it looked a little dreary and cold out. I felt the familiar pangs of "I don't waaaaaaanna run, it's cold, it's boring, I'm by myself." By the time I ate my Ezekial raisin bread with peanut butter and bananas, and had a little cup of coffee... the sun had come out. The clouds had disappeared. The caffeine was coursing. I was feeling a bit better. I thought, "Ok, Self. 6 miles. That's not so bad. It's sunny, the iTouch is juiced up. Take it steady and easy." I set out on my journey, 6 miles around my neighborhood; Gull to G, G to Nazareth, around the block somewhere around Parchmount, rest of the way up Nazareth, then up Gull. I took a comfortable pace the first few miles, somewhere around a 9:20-30. I didn't feel like I was speeding up, but I noticed my times clipping along for a couple of miles, so I pulled back a bit. Picked it up again for the last couple of miles.

Now, I have to interject something. Part of the reason I keep running this particular route (aside from the fact it's a nice even 6 with only a few light hills) is that I HATE NAZARETH ROAD. It's the very, very end of our half marathon in two and a half weeks. It sucks. It's tiny, gentle rolling hills, and I think most runners would agree, anything resembling rolling hills is not entirely desirable at the tail end of 13.1 miles. It's rude. Especially after three miles in Spring Valley Park- full of very unkind, Voldemort-evil hills. So, I am running Nazareth at least once a week to try and hurdle over this mental block that it's awful. It'll suck, but it needs to suck less.

Today, Nazareth felt almost... good. I don't know if it's because I took it pretty easy leading up to it, or because "Hey Soul Sister" by Train came on my Touch (and that little ukulele intro puts a zip in my step every time), or because the sun was shining, or what- but I kind of kicked its ass today. Or at the very least, didn't let it get the best of me.

If you're having a bad day, or bad week, or bad month- don't be too hard on yourself. Take a day or two off. Recollect your thoughts. Write down how you're feeling. Go for a walk, instead of a run. Spring is here, a time of rebirth and new beginnings! Enjoy the sunshine, the flowers, friends and family. And if you want to enjoy a plate of nachos, oh well. The world will not spin off its axis as a result of nachos and taking a day off.

until later...

"So get the hell up and make the best of this little sequence of feeling upset. It's natural to find the worst in something, but it doesn't make it right. There are things that we are all afraid of, hopes and dreams we've worked so hard for. Cheer up, cheer up! And listen closely- the bad times make the good ones come alive..." ~Lights Out Dancing

This just in, HFCS is.... icky....

2010-03-24T09:40:00.000-07:00

I have long been thumping my Healthy Bible (ok, I don't really have one of those, but if I did...) about High Fructose Corn Syrup. It's in about a bazillion things you buy that you might think are "healthy alternatives". Just a few examples...

* Campbell's Tomato Soup (both the regular and "Healthy Request" versions)
* Nutri-Grain Cereal Bars
* Keebler Toast and Peanut Butter Sandwich Crackers
* Yoplait Light (fat free) yogurt
* Lender's plain bagels

Go ahead, take a look in your pantry, fridge, and freezer. I'm sure you'll find stuff. Then, read this article a friend passed on to me about a study done on HFCS....

http://www.thekitchn.com/thekitchn/food-science/princeton-proves-high-fructose-corn-syrup-woes-once-for-all-112003?utm_source=feedburner&utm_medium=feed&utm_campaign=Feed%3A+apartmenttherapy%2Fthekitchn+%28The+Kitchn%29

until later...

Today can be a healthy unusual day for you -- and for others -- if you take time to give someone a smile . . . to express a word of kindness . . . to lend a helping hand to someone in need . . . to write a note of gratitude . . . to give a word of encouragement to someone who is temporarily overcome with problems . . . to share a portion of your material possessions with others.” ~William Arthur Ward

Our Favorite Pizza

2010-03-23T11:16:00.000-07:00

The littlest one I nanny for has a favorite pizza we make. It's sort of a recipe we came up with together, actually. The best part about it was it was originally a ploy to trick her into eating spinach. Spinach is one of the foods you should be eating EVERY DAY. My littlest charge likes to eat it because she's a gymnast and wants "Popeye muscles"- but it's rich in omega-3's, folate (helps reduce your risk for heart disease and stroke), and lutein, which does fight your muscles degenerating. It's a superfood! But for some reason, people are really turned off by it. I don't think it even really has a flavor, personally. I mix it up in salads, or stir fry... here is our pizza recipe. She knows it's healthy, and still loves it. If you're making it with kids, have them help with whatever parts they can. Helping make pizza will create a sense of pride in it, thusly making them want to eat it all the more.

WHAT YOU'LL NEED:

Some type of blender
1 ready-made whole wheat pizza crust (I like Boboli best)
1 package of Kraft fat-free cheese (melts fine and you can use the whole package if you want) or 2%
1 small can pizza sauce (I use Pastorelli, I get it at Meijer. It's one of very few sauces that doesn't have added sugar and corn syrup in it, and isn't as expensive as some of the "organic" ones.)
1/4 teaspoon garlic powder
About 1 cup leafy spinach
About one cup broccoli, cut small
3/4 cup shredded chicken (I hate, hate, hate raw chicken. I buy a whole rotisserie chicken from Meijer, use what I need, and then have the rest for meals/sandwiches/snacks later.)

WHAT TO DO:

Start buy putting your crust on a cookie sheet and preheating your oven to 450 (if you're using Boboli; it may be different for other crusts). Sometimes to keep the kid busy, I have her spread a little olive oil on the crust- it's good for your heart. Next, the sauce. In a blender or Magic Bullet or whatever you have, dump your small can of sauce and your spinach and your garlic powder. Puree it. Spread that sauce on the pizza. Next, cheese it up with however much/little cheese you like. (This is really the true beauty of fat free cheese, no fat and 60 calories in a serving. And there really aren't a bunch of weird ingredients in it.) While the kid spreads on the sauce and cheese, I cut up the broccoli so it's more bite-sized. Go ahead and add the shredded chicken. The kid has a special way of doing the broccoli- she only adds it around the edges of the pizza in a circle, then crushes what's left and sprinkle it on top. It looks great and isn't overwhelming with broccoli. Bake it for 8-10 minutes, and you have a healthy alternative to pizza that will still taste awesome.

Give it a try and let me know what you think!

until later...

“There's a pizza place near where I live that sells only slices. In the back you can see a guy tossing a triangle in the air.” ~Stephen Wright

Sunday Breakfast Casserole

2010-03-18T04:38:00.000-07:00

One thing I love about Sunday is the idea of Brunch. I don't know why it seems more appealing on Sunday than other days, but for some reason, it does. One comfort food that I just love is a breakfast casserole. This is a low-fat, vegetarian, super-easy version. I apologize in advance for my "recipe", most of my friends know by now that I mostly work by guesstimates, rather than actual measurements.

WHAT YOU'LL NEED:
* One tube of Pillsbury Reduced Fat Crescent Rolls
* about 1 carton Egg Beaters (You can use real eggs if you prefer, but I don't know how many to tell you, as I've only used the Beaters.)
* 1 cup or so of Morningstar Farms Sausage-Style Crumbles
* 1 and 1/2 to 2-ish cups of Kraft Fat-Free Cheddar Cheese (or 2% if you like it better)
* any vegetables you might want to add... I like onions, mushrooms, spinach, or a combo of the three!

AS CLOSE TO DIRECTIONS AS YOU'RE GONNA GET:

* Preheat the oven to 350.
* Start by spraying a 9 by 13 glass baking dish. Lay the crescent roll in the dish, without separating the little triangles. Bake the crescent rolls until they are pretty much done, I find that works best for the next step. I won't surmise a guess as to how long, because my oven bakes things SO super fast. Just keep an eye on it, they should be smushed together and a light golden color.
* While that's baking, you'll want to sautee the sausage and any vegetables you're using. They just taste better that way. Add a little salt and pepper.
* When the crescent rolls are done and the sautee business is done, pour the eggs on top of the crescent rolls. The level should be fairly close to the top, leave an inch or so (so it doesn't bake over or something crazy). Toss in the stir-fry mixture and about 3/4 of the cheese. Bake until the eggs are good and poofy.
* Pull it out and add the rest of the cheese to top. Put it back in until that cheese is nice and melty, and a little browned.

This is really, really good served with sour cream, by the way. I apologize for my lack of times, I rely on my eyes and nose more than timers. Everyone's oven is different! Give it a try, and I hope you like it!

until later...

"I rarely wear clothes when I'm home by myself. I love making breakfast naked. But you've got to make sure the gardener's not coming that day. " ~Kristen Bell

The worries we carry...

2010-03-15T09:36:00.001-07:00

I was in kindergarten when the Challenger exploded in mid-air, killing everyone on board.

I remember it vaguely. We were all herded into the elementary school cafeteria to watch the shuttle head up into space. It was a big deal because for the first time, a teacher was on board. Our teachers had been talking up the mission for quite some time. From what I can remember, and from what my mom has told me, I had quite a fit after the explosion. Crying, making my teacher take down all of the pictures. It was somewhat traumatizing.

This is my first real example of what I call an "anxiety problem". I stress out about literally anything and everything. Things I can't control? Most definitely. The day of 9/11 I was curled up in my living room, crying and shaking, for hours and hours. Those who know me well know that when I'm having an anxiety attack, it's very hard for me to calm down or be rational. But I don't really like taking altering pills, so I've had to learn to control my anxiety in other ways. It's not always easy.

Exercise helps me a LOT. I went through a span of a few months where I was feeling really down, pretty depressed. I worried about even tiny things, like after-work plans or dinner. I know it was winter at the time, and the lack of sunshine seriously contributes to my lack of good mood. But I also realized that my "restless legs" were coming back at night. That occurs when I lie in bed, and my legs feel like they are going in ten difference directions. It's bizarre and completely uncomfortable. The more I thought about it, the more I realized I wasn't getting any real exercise, and my body/mind were totally fighting me for it.

The very first day I went out for a group run in January, and did 5 miles, I felt great. I rode that runner's high for a good couple of hours. My bad mood just melted away. And the more I ran, the more I realized that my legs were no longer swimming under my covers. Thank goodness!

Yoga helps, too. It's nice to devote an hour and fifteen minutes of my time to just me and myself. Strengthen my core, stretch out my muscles after a week of 20- 25 running miles, and then the best part.... nap time. No, it has a fancy Yoga name, but I love at the end of yoga when I'm told to lie down and close my eyes and relax. And they wake you up by chiming a little bell.... aaaah.

Stress can create really erratic eating patterns in people, too. I tend to eat too little when I'm stressed out. My appetite just disappears. Not healthy. Some people tend to overeat when they're stressed out. Also not good. However, some foods can help you combat stress a little. I like to have a little super dark chocolate, or a banana. They both usually give me a little boost. Caffeine really boosts my mood and makes me feel great, I don't know what it is. Definitely a mood enhancer. So I will have a small cup of green tea or coffee if I'm feeling extra down.

We all worry. Some of us more than others. But we also have to realize, the world is not ours to control. A friend once told me, "the only thing constant is change", and I've carried those words with me for 12 years. Every day is a gift, and we have no way of telling what tomorrow may bring. Why waste those precious moments worrying? Get up. Stretch your legs. Smile. Make a positive change for yourself. And a certain calmness, even happiness will come, if you make the most of your time with the people you love.

until later...

"“It would be great to be able to pass on to someone all of the successes, the failures, and the knowledge that one has had. To help someone, avoid all the fire, pain and anxiety would be wonderful." ~Sylvester Stallone

Healthy kids...

2010-03-11T04:38:00.000-08:00

As I believe I stated once before, I am a nanny. It's a job the entails driving children all over a 25 miles radius, playing Barbies, reading books, putting on shows, suffering through Disney channel original shows (although I *do* love "Phineas and Ferb"), answering my phone on the weekend when the 5-year-old hijacks her mom's phone and dials me to tell me she misses me.... yeah, it's a great job if you love kids. Luckily, I do. *whew*

Now, the trio of girls I care for is an extremely athletic trio. Even the youngest needs a full hand to count all of the sports she participates in. Most of my afternoon is dedicated to taking them to their various after-school practices. Often, we have about a 15-minute window in which to prepare and eat a good snack.

What classifies a good snack in my book?

When you are doing as many sports as these kids, I'd say something with a good mix of protein and carbs. Peanut butter apples, turkey sandwich on wheat bread, occasionally my "special mac and cheese" (I use 2% cheese and whole wheat pasta, throw in some chicken, and they have no idea it's pretty good for them)... something filling and energizing.

The problem I have is, the pantry is like this black hole, sucking the two older kids into its void of chips and crackers and cookies and toaster pastries. They come home from school and meander into that pantry, looking not unlike zombies searching for brains. I don't have this problem so much with the youngest girl, because I've been with her since she was a baby. Her fragile mind has already been warped with my healthy-eating ways. "Apples with peanut butter? Sounds good. Hey, do we have any more edamame? Can I have some of your dehydrated vegetable chips? PLEASE??"

But what do I do with the older two? Can a girl get a lock for the pantry??? It's really holding us back.

The best we can do with the younger generation (and really, this applies to you as well) is this:

1) Start them early. The best way to enforce great eating habits is to start the habits when they are first chewing. I tried the littlest charge on any food I could when she was a toddler. Sometimes she liked it, sometimes she didn't. But we had a couple of rules. You try at least one bite, and you can't say you don't like something if you've never tried it. The mantra, "No thank you, I would not like to try that" became popular. But overall, she typically would at least sample something.

2) Educate. Of course kids don't know about reading labels and what portion sizes are, they're kids!! It's up to you to explain (and just because they're kids doesn't mean they're dumb, they can follow what you're saying) just what's in something, or why one choice might be better than another. I find the girls are generally interested in learning why an orange is better than orange juice. Or why wheat bread is better than white bread. Or why they can't have cookies for breakfast.

3) Limit. Kids will not set limits for themselves. It's just not something they do. Willpower and limits are hard enough for adults- can you imagine being a kid again? You have a huge ice cream sundae in front of you. Are you going to stop halfway through and think, "Hey, I should really stop. I mean, a serving is only a half a cup." I'm going with "no." So, the adults have to set the limits. Kids do not need ice cream and cookies and chips and garbage all day. I grow weary of people telling me, "But that's all he/she eats/likes!" When they get hungry enough, they'll eat the fruits or the veggies. They will! I'm not saying kids can't ever have treats, obviously they should get treats. But with the youngest charge (I use her as an example because I'm with her the most), she knows she has to finish her grilled cheese, carrots, and milk before she gets her cookie. Or whatever the treat might be that day. And honestly, she's FINE with that. She never complains about getting one cookie, or how small her ice cream scoop is. She eats it, she enjoys it, and she moves on to her coloring book.

You know the saying "you can't teach an old dog new tricks"? Well, you can, but it's really hard to implement changes the older we get. You get accustomed to a certain way of eating, a certain way of exercising/not exercising... hell, I have a certain way I get out of bed each morning. We are creatures of habit, every last one of us. It's hard to shake it up! Why not start kids on healthy habits as early as possible? After all, they are the future- wouldn't it be nice to see the next generation not have the weight and obesity problems our current nation has? A healthier generation? And helping kids get healthy helps you out, as well. Its a lot easier to make healthy choices when you're doing it together, as a family. It's a built in support system, you can all hold each other accountable.

Don't be afraid to mix up your habits. Make healthy choices today, for an easier tomorrow.

until later...

If our American way of life fails the child, it fails us all. ~Pearl S. Buck

New favorite sites!

2010-03-07T14:01:00.000-08:00

I've been poking around the good old internet for new ways to track my health and fitness goals. I thought I'd share a couple of awesome sites with you guys!

http://www.livestrong.com

This site was one that a friend turned me on to a couple of summers ago. What's neat about it is all the little extras it has. You can build your "daily plate" if you are into counting calories and seeing what you've built up in a day. You can map out a run and see just how far you're running. You can blog or write in your food diary. It'll figure out your BMI (Body Mass Index) for you. There are even LIVESTRONG dares, ideas of ways you can change you life for the better. And these range from quitting smoking to stretching every day to finding a job. There is information on a million different topics; ending a destructive relationship, tips to stop drinking, food and exercise. It's seriously a wealth of information, and I recommend it to any/everyone reading this!

http://www.dailymile.com

This website I just joined, a friend from my run club had posted something about it on Facebook. Really an awesome site for tracking your exercise plan. I've been using it to physically write down my own goals. You can log every exercise you do, whether it be running 2 miles or hitting the yoga studio, and it'll figure out the calories you burned based on weight and length of time you exercise/pace. There's also the cool function of being able to comment on your friends' workouts; you can give encouragement to the people you love! It's great.

So there are a couple of options for recording your goals. I highly recommend writing down the things you're doing to get healthy- there is definitely something to be said for seeing something you're proud of written down in front of you. It makes you feel great to see what you've done, and it'll stare you in the face when you need a little extra motivation.

until later...

"All great achievements require time."
Maya Angelou

This gorgeous Saturday....

2010-03-06T08:19:00.000-08:00

What a morning.

So, I'm a part of Borgess Run Camp, which is awesome. I'll give you more details about it's awesomeness later, but the basic gist is that I run long runs on Saturday mornings, along with about 450 other people. And within those 450 people, I have a little pace group of people my similar pace. It's really nice to know there is a group of people helping hold you accountable for doing your runs.

With that said... knowing full well I had to run 10 miles this morning at 8am, I went to Art Hop last night. For those not in the know, Art Hop is where downtown businesses open their doors for art, shopping, free snacks, and most importantly... free wine. I set out early enough, about 5:30pm, with some friends and my mom. I figured I could Hop, kick back a couple glasses of wine, and get to bed early.

Wrong.

We "Hopped" for a few hours, had a really delicious dinner at Ouzo's, and then decided to go to Old Peninsula for a bit. THEN decided to go dance at Metro for a while. Long story short, I had a really fun time, but didn't get in between my sheets until probably 1:30am.

Now, my solid run buddy and I had decided we were tired of our 9:30-40 rut we were stuck in, and wanted to bust out of it this week. Knowing full well we were going to face some challenging hills, I woke up worried this would not be an attainable goal.

Thank goodness for Mother Nature being easy on me this morning. Then sun was shining, it was a brisk but do-able 35 degrees... I felt my apprehension about impending doom-filled hills and a long stretch across the City of Portage melting away. A cup of green tea and a banana later, I felt pretty damn ready to run.

And run we did. Finishing with an overall pace of 9:25 per mile, I felt really satisfied with shaving some seconds off of our usual time.

The real point of this story is, I did not wake up this morning thinking I was going to pull an awesome run out of my hat. I woke up groggy and unimpressed to be awake. But sometimes you're just wrong about what you can accomplish, which goes back to my philosophy about never telling yourself you can't do something. Every day you get on this planet is special, and you don't know how many of them you get. So go out and run a little bit. Or ride your bike for a half hour. Or walk 25 feet. Because something is always better than nothing. Simple math says, walking 25 feet down the sidewalk is more than sitting on the couch. And chances are good, once you put on your shoes and walk those 25 feet? You'll keep right on walking.

until later...

Wherever you go, no matter what the weather, always bring your own sunshine. ~Anthony J. D'Angelo, The College Blue Book

Oatmeal.... the most filling breakfast of all.....

2010-03-04T16:28:00.000-08:00

It's unbelievable how many people skip breakfast or just drink coffee. This approach to weight loss will not make you lose weight. It will make you totally starving by 9am, and you will raid whatever chips, cookies, and crackers are nearby. I promise you this.

SO STOP SKIPPING BREAKFAST!!! Breakfast is A) tasty, B) wonderful, and C)seriously important. It gears your stomach up to be full. It gears your brain up to think and be productive. How distracted and unfocused are you when you feel hungry? Extremely.

Most mornings, I like to eat grapefruit and Kefir, a probiotic yogurt drink. The brand I buy is Lifeway, but there are many brands/flavors to choose from. And you're not limited to buying "health foods" at health food stores anymore. Meijer carries Kefir in the yogurt section. Why pay more? (Or so the motto goes.)

My other favorite thing to eat in the morning is oatmeal. Not that crap that comes in individual packets. Real oats that I cook on the stove. Which isn't to say it has to be the oatmeal that takes 8 hours to cook. They say steel cut oats are "best", but when I flip around containers of steel cut (which take a good 30 minutes to cook) and regular oats (much quicker), I don't notice much of a difference between the two. But it's important to cross-reference your oats so you get the most bang.

Here is one my favorite recipes for oatmeal... so delicious.

~ Stove-top oatmeal of your choice (follow directions for one serving)
~ 1/2 banana (or a whole one if you're feeling crazy), sliced up nice and thin
~ a big spoonful of natural peanut butter (or Jiff, if that's what you have sitting around)
~ a 1/4 teaspoon of cinnamon
~ a packet of Stevia (if you like your oatmeal a little sweeter.)

So easy. Just make the oatmeal according to directions. While it's boiling, add the bananas and cinnamon. When the oatmeal is thick, I stir in the peanut butter and sweetener if I want it. Ooh, and sometimes I toss in a small handful of nuts, too.

I can promise you, this will keep you feeling good and satisfied well through the morning. And, it's yummy.

And now, I must make some popcorn to enjoy the big birth on "The Office." Just remember... EAT BREAKFAST!! IMPORTANT!!

until later...

Expect problems and eat them for breakfast. ~Alfred A. Montapert

Buffet-Style

2010-03-03T13:39:00.000-08:00

If I had to pick a favorite food in this whole wide world, it'd have to be Asian cuisine. I love Chinese food, sushi, Thai noodles... pretty much all of it. But one thing I love, possibly above all food ideas you can throw at me, is... CHINESE BUFFET.

I visited a Chinese buffet that I frequent in Battle Creek the other day. I sat down in my booth, and felt a familiar problem- I felt like I couldn't reach the table. "Why are these tables ALWAYS so far from the booth?!" I thought. Then, I looked around.

I was definitely in the minority. Most of the people who were eating at the Chinese Super Buffet were fairly... erm, "super" themselves. Could it be possible that these booths were fashioned to accommodate those with larger mid-sections?

I felt kind of sad, really. To me, a buffet presents the ability to choose whatever kind of Chinese fare I want that day. I'll usually start with a soup I created- wonton broth with a little scoop of rice and some scallions. Sometimes I'll have a small salad. Then I'll pick whatever I want for a main course, something with lots of vegetables. If there's any room leftover, I'll have some fresh fruit for desert. I like to leave the place feeling "satisfied, not stuffed."

To many people in this "super-size it" nation, however, a buffet presents the ability to stuff yourself with as much food as you can for a lesser price. Plate after plate of orange chicken, with a big plate of three or four different desserts afterward.

Portion size is ALWAYS important. You might be surprised to learn that a "real" serving of chicken breast is about the size of your fist. Or a serving of pasta is half a cup. A serving of salmon is a deck of cards. As a country, we over-eat SO much, all the time. Of course our stomachs are hungry if we eat "real servings"- we've stuffed them to the point that they think they need bigger portions.

But again, you should be eating to the point that you feel satisfied, not stuffed. And wait 20 minutes after you're done with a meal to decide if you're still hungry. If you're still really hungry, okay. But usually, if I wait, I find I wasn't as starving as I thought I was.

So check portion sizes. If you're making pasta or rice, flip that box around to see what you're actually supposed to be eating. Google a meat (which sounds hilarious, now that I've typed it) to see the real portion size. Or websites like http://www.webmd.com/diet/healthtool-portion-size-plate can help you set up proper portion sizes.

Also, I was telling a friend the other day- I treat vegetables like spinach, broccoli, squash, etc. (most aside from corn and potatoes) as "freebies", I eat as much of them as I like. So if you're finding that it's hard to adjust to a life-style of smaller portions, make extra broccoli or winter squash that night. It'll fill you up for less calories/more nutrition that an extra cup of rice.

until later...

If you don't like how things are, change it! You're not a tree. ~Jim Rohn

"Music...makes the people.... blah blah Madonna...."

2010-03-01T05:59:00.000-08:00

So, you want to exercise, but you don't know what to listen to? People are always asking me for new workout music. The music you listen to when you run/lift/bike/whatever (although I don't recommend taking your iTouch in the swimming pool) is pretty important. Some people prefer not to listen to anything, for fear it will knock their rhythm off. In fact, a lot of marathons forbid the use of iPods, generally because there are thousands of people running and it's a good idea to be aware of your surroundings. But unless I'm carrying on a conversation, I know I definitely dig some tunes when I run. There is something fun for me in getting to listen to an album start to finish, uninterrupted. Or listening to a specially compiled playlist.

So, if you need ideas, I thought I'd share my running playlist. It's pretty varied. Some people like something that rocks, some people like to drop it like it's hot (I've noticed I get some funny looks on the trail when I'm listening to Ludacris), and some people like something calming. And sometimes I like a combo of these things, or something different on Tuesday than I wanted on Saturday. So it's definitely a good idea to have varied lists as well as more streamlined lists. Make more than one playlist, is what I am saying!! This list is my overall pavement pounding list.

So Much Love- The Rocket Summer
This Is How We Do- All Time Low
Don't Stop Believin'- Journey
I Must Be Dreaming- The Maine
Kiss My Sass- Cobra Starship
3- Britney Spears
Dammit- blink-182
Ever the Optimist- Lights Out Dancing
Drop the Girl- Hit the Lights
TiK ToK- Ke$ha
Hotel Room Service- Pitbull
Rooftops (A Liberation Broadcast)- Liberation Transmission
Live Like We're Dying- Kris Allen
Down- Jay Sean
Do You Feel- The Rocket Summer
Keep the Change, You Filthy Animal- All Time Low
The Rock Show- blink-182
Moneymaker- Ludacris
Hot Mess- Cobra Starship
The Pretender- Foo Fighters
I Gotta Feeling- Black Eyed Peas
Carry Out- Timbaland/Justin Timberlake
Yeah! (feat. Lil Jon and Ludacris)- Usher
Homecoming- Hey Monday
Party in the USA- Miley Cyrus
Wasted- Cartel
I'm Calming Down- Lights Out Dancing
Josie- blink-182
Separate Ways- Journey
Let You Go- The Rocket Summer
Hot Damn 100- Just the Kid
My Last Mistake- I Call Fives
Skyway Avenue- We the Kings
Crazy B****- Buckcherry
Hum Hallelujah- Fall Out Boy
Crushcrushcrush- Paramore
Imma Be- Black Eyed Peas

So... that's a sample. MySpace, iLike or PureVolume are good places to listen to tracks to see if you like them before you buy them. Great music can be valuable to motivation!

until later...

"Music washes away from the soul the dust of everyday life." ~Berthold Auerbach

Top Five Favorite Things In My Kitchen

2010-02-26T05:58:00.000-08:00

Part of healthy eating is cooking for yourself. And I don't mean popping a Healthy Choice entree in the microwave, I mean actually putting together a meal with fresh veggies and meat/soy, and cooking it on your own stove. It's something I've come to really enjoy. Not only does cooking for myself with the fresh stuff save me money (more on that in another blog), but it's fun to experiment with different ideas I have. I'm not a huge recipe person, I usually just come up with something that sounds like it *might* be good, and then throw stuff together. I figure if it tastes good, then I've succeeded. But in order to eat healthy, you have to cook healthy, and you have to have the tools to do that. These are my top five favorite things I use in my kitchen.

#5. An air popper. So, my old roommate had one of these little babies. You drop some popcorn kernels in the top, plug the sucker in, and about three minutes later have a big bowl of fresh popcorn. Speaking as someone who loves snacks, fresh popcorn is pretty much guilt-free when it comes to that after-dinner "I'm hungry but shouldn't eat a big meal" period. I typically throw on some salt and some butter spray. (Side note: the "I Can't Believe It's Not Butter" spray is fat free, cholesterol free, it's practically calorie free. I don't know what they put in it, but it's pretty damn useful on popcorn, veggies, tons of stuff.) Luckily, my amazing roommate gave me my own for Christmas, so I am free to pop all the popcorn I want.

#4. A vegetable steamer. I love my little steamer. I put a little water in a pot, put some veggies in my little collapsable steamer, and put the steamer in the covered pot. A few minutes later, freshly steamed veggies. There are also pans you can buy that have a steamer built right in, but I got my steamer through Pampered Chef. Very useful!

#3. My Magic Bullet. I keep telling the world to get one of these, and no one listens!! Ok, that's not true, some people listen. The Magic Bullet, for those who don't know, is a smoothie genius. You dump fruit and yogurt or whatever you like in your smoothie in the individual cup. You screw on the blending tool, put the whole thing in the console, press down, and suddenly you have a single-serving smoothie in your hands. It's seriously outstanding. And really easy to clean up, too.

#2. A great set of knives. Cutting vegetables is a lot less frustrating if you invest in a set of knives that actually works. I'm lucky in that I inherited my awesome knives, but I highly recommend you get a good set if you don't have one. It speeds up the cooking process immensely.

#1. An awesome stir-fry pan. You need a pan that you can cram a lot of vegetables in, and cook without everything flying all over the stove every time you try to flip your veggies over. Something with high sides and a good non-stick coating. There is really nothing more important to healthy cooking than the ability to sautee' vegetables efficiently. I can't stress enough, there should really be vegetables incorporated into every meal. But I know that's not entirely possible, so you definitely want to make sure you have a big bunch of them with dinner. It leaves you feeling full, and stocks you with nutrients and vitamins that you absolutely NEED! So get a good pan, and start trying vegetables!

Check your kitchen... do you have any or all of these things? They certainly make my life happier! Next I'll be talking about shopping, and how I do my shopping to eat healthy AND save money.

until later...

A word to the wise ain't necessary. It's the stupid ones who need the advice." ~Bill Cosby

Run on....

2010-02-25T05:14:00.000-08:00

Never, ever, in my whole life was I a runner.

Remember that kid who picked dandelions out in left field during softball when you were 8? Yup. That was me.

How about the girl who finished a mile run in middle school in just over 18 minutes? Oh yeah, that was ALSO me.

You know the old saying, "I only run if I'm being chased?" I'm not sure I would have even run then. It just wasn't something I had in me, nor something I had an interest in. I did theatre! I was a singer! I was going to go to Broadway and never have to run, because theatre people aren't athletic and it's okay!! At least, this was how the 17-year-old version of myself rationalized my lack of athleticism.

Eventually though, I started to get bored with *just* doing theatre. I always saw the same people. I did shows at the same theatres. It was a routine I was very comfortable in, but it was making me restless. I wondered if there was more out there, something different that could give me a similar thrill to being on stage, but would give me a chance to push myself in a new way.

I started this little run club about three or so years ago. I called it the "Run Club for Losers". The premise was, a bunch of theatre kids who weren't necessarily runners would get together a couple of times a week at a local run path. Together, we would theoretically be able to push ourselves to run, something none of us particularly loved.

And the scary part was, it worked. Sure, we had different people every week, and some people came once and never came back. But there was a small core of us who faithfully showed up every week, and two miles turned into three, and then four... and it was only a couple of months before I actually... LIKED running.

Then I started racing. Here was the thrill I was looking for. Hoards of people getting up early on a Saturday morning JUST because they loved to feel their feet pounding on the pavement? I loved crossing the finish line with a new personal best. And watching the cows in a field watch me as I run past. I even loved running in the pouring rain and getting completely soaked.

It was like this little Narnia I didn't know existed was waiting for me right on the other side of the stage. And that summer, I ran and I ran and I ran. I'm not sure how many races I ran, but it had to be at least 8-10. It felt so good to stretch my legs, and accomplish something new. Something I didn't even know I had in me!! I wondered why I had always hated the idea of this sport, why I just assumed I wasn't a runner and could never be.

I ran my first half-marathon, the Detroit Free Press Half, in the following fall with a couple of "Run Club" devotees. Did I ever in my life think I would run a half-marathon? Of course not. But we trained, and we pushed, and sometimes it sucked. One of my friends experienced what could have been a setback, as personal tragedy hit her family in the days before the big race. I've always admired her courage, that despite losing someone so dear to her, she made the commitment to fight on and race. That just proves how the human spirit and body can triumph... why would you ever tell yourself you can't do something? There is so much strength inside of you, so many things you can do if you put your mind to it.

There was a perfect moment at sunrise as I neared the bridge to Canada during that race. I pushed up the hill, the bridge loomed up before me. With red and orange rays streaming across the water, I looked up- literally hundreds of people were moving almost like one body across the bridge, through the early light. Passionate people, all doing something they loved. Maybe doing something for someone they loved who was gone. Hell, maybe doing something they didn't love, but did to prove something to themselves. 90-year-olds, 13-year-olds, skinny people, not-skinny-at-all people... there is no set mold for running like I had thought when I was younger. Just regular people, like you'd see on any street in America, getting together and doing something special for themselves.

Never tell yourself you can't do something; "can't" is the unwillingness to try. And you may be missing out on something absolutely awesome in the meantime.

until later...

"Regret for wasted time is more wasted time." ~Mason Cooley

Squash Casserole

2010-02-24T06:04:00.001-08:00

A super delicious winter squash casserole. This is me we're talking about, so you know I substituted stuff.

-1/2 a butternut squash, cubed into about 1/2 inch cubes OR you can buy the bagged stuff that's already in blocks, if you're pressed for time.
(I added about 3/4 cup chopped sweet onions and 3/4 cup diced fresh mushrooms, too.)

-2 tsp olive oil (I used olive oil Pam instead)

-sprinkle of salt (I also used some ground black pepper and Italian seasoning)

-1/2 lb whole wheat elbows (that's about 10-ish ounces, I think. I don't know, I used half a package.)

- 2 Tbs butter (I used Smart Balance olive oil butter)

- 2 Tbs flour (I used whole wheat flour)

- 1 1/2 cups reduced fat milk (I used skim)

- 1 3/4 cups reduced fat white cheddar cheese (I used fat free Kraft cheddar, I'm sorry, it melts awesome and tastes fine to me. But feel free to use the reduced stuff.)

- optional: handful of bread crumbs

Step one: Preheat oven to 375. Spread squash (and any other veggies) on foil lined tray, and eat coat with olive oil or spray with cooking spray. Add salt/seasonings. Bake for 20 minutes or until tender, then set aside.

Step two: Cook pasta for two minutes less than package says. Drain and set aside. Meanwhile, melt butter over low heat. Add flour and whisk in- cook for about two minutes.

Step three: slowly whisk in milk. Bring to a boil, then simmer. Cook about 3 minutes, stirring occasionally. Add 1 1/2 cups cheese, stir until melted.

Step four: Spray casserole dish, I used the 9 by 13 glass kind. Add pasta, then add the squash/veggie mix. Mix it all up, then stir in the cheese sauce mixture. add the last 1/4 cup of cheese to the top, then sprinkle on the bread crumbs if you like.

Step five: Bake for 10 minutes.

Also, once you've mastered this cheese sauce, you can use it for pretty much anything. I've used it in macaroni and cheese, topping for potatoes, you name it. Pretty handy little side recipe.

until later....

Owning my sweet tooth....

2010-02-22T12:16:00.000-08:00

Hello. My name is Jen, and I'm a recovering sugar addict.

I have a sweet-tooth that is difficult to match. In fact, I can't think of a sweet I didn't like at some point in my life, with the exception of Licorice Snaps. Which really, no one but old people and my mom actually *like*.

I remember once going to the dentist when I was about 15. I almost fell out of the chair when Dr. T told me that I had nine cavities in my mouth, so many that we'd have to drill four on one day and five on another. They blamed it on things like poor enamel, but I knew the truth- I ate too much sugar.

Fast forward 11 years, to the first months into a new job, a job I'm still holding; working as a nanny for a major cereal company family. Everything was great at first. More cereal than I knew what to do with, boxes of granola bars, crackers.... I thought, "Sweet. I pretty much never have to shop again. Care for a toaster pastry, guest at my apartment? How about a case?" I felt like a Snack Pimp.

But in reality, it only took probably three or four months to notice I was putting on weight. I couldn't figure it out, what was I doing differently? I was eating cereal, granola bars... these are healthy!! Right?

Then I started flipping those boxes around and paying attention to what was in them. Sugar, corn syrup, cane juice... sweeteners everywhere. Hiding in my tomato soup. Lurking in my bran crackers. Peering out from the depths of my yogurt. Everywhere.

I decided to try a little experiment. I wondered what would happen if I made the conscious choice to try and avoid refined sugar. Now, I'm not talking about the natural sugars you find in things like milk and fruit. I'm also not talking about avoiding carbs altogether. And I certainly wasn't putting down my glass of Jameson on the rocks. What I was proposing was refusing desert, cutting back on things with lots of sugar. Checking labels to see how many grams are in things.

And I was shocked by the results. Sure, the first few weeks sucked. I wouldn't even lie to you about that, it was agony to be near a plate of brownies. But I started noticing that not only was I losing weight, but I had more energy. No more ups and downs with an afternoon snack bar.

I started cutting the sugar out of other things. No more cereal- switch to oatmeal with fruit, BAM! Peace out, sweetened yogurt! What up, plain Greek yogurt?! After a few months, cantaloupe tasted like candy, and I hated the smell of donuts. It was like this crazy new world of deliciousness opened up for me, and it tasted so fresh!

I'm not so crazy that I don't eat peanut butter, or enjoy a pancake once in a while. I eat artificial sweeteners every so often. I love dark chocolate, but only if it's 88-90%. And people often tell me they don't think they could do it, but what they really mean is that they don't WANT to do it. And that's ok, it's probably not a lifestyle for everybody. It's not always fun to be the jerk at the birthday party who refuses the cake.

But really, I haven't had a cookie in a good year and a half, and I'm totally okay with that. It's interesting- I just don't miss what my body seems to have forgotten.

until later...

Live today. Not yesterday. Not tomorrow. Just today. Inhabit your moments. Don't rent them out to tomorrow. ~Jerry Spinelli

Getting started....

2010-02-21T16:36:00.001-08:00

It seems like people have been encouraging me start a blog about all the healthy crap I do for a long time. And to those friends, I say, "Blogging? That is so 2002. Tweets are where it's at."

But as it turns out, a "Tweet" is really not enough space for a recipe. Or a story about soy vs meat. Or a little anecdote about the little old man who passed me in Mile 12 of a Half-Marathon. It's really more of a space to say, "Wow- great squash casserole, too bad I don't have enough characters to tell you about it!"

So here I am, fighting the evolution of technology, regressing to the roots from whence MySpace and Facebook and yes, even Twitter, once began. And actually, it's good to be home.

So who am I? Well, I'm a girl. A girl who is quickly leaving her 20's, bound for those 30's everyone keeps raving about. I'm not so sure what's so great about them; I'm not married, I don't have kids, I rent my apartment, I'm more or less exactly where I was 5 years ago.

Except for the part where somewhere in those last five years, I became something of a health nut.

I started reading about what we put in our bodies, and how little exercise we get. I opened my eyes, and I started looking around. With a slice of pizza in one hand and a delicious McDonald's Shamrock Shake in the other, I asked (in between chews and slurps), "Why is this country so FAT?" Other places simply don't have the obesity problem we have. And I wanted to know why.

So I put down the pizza. I put down the Shamrock Shake. Then I picked it back up and finished it, because Shamrock Shakes are deeeeeeeelicious. But once it was gone, I totally threw the container away, and said "No more! I'm done with junk food!"

Two weeks later, I was back to cookies and fast food. "Eating healthy is HARD!" I cried, to no one in particular.

No, it was a few more years before I was able to really put myself on the healthy track. Because the fact of the matter is, most of us have spent our whole lives enjoying donuts and sodas and McNuggets. Our bodies know them, our bodies crave them. There is something so familiar and comforting about these foods, they blanket us... no, seriously. They REALLY blanket us. Because as tasty as they may be, they are full of chemicals and preservatives and syrups that our bodies turn into a nice, warm blanket of fat. It's the truth; a sad truth, because things that taste good should be good for us.

The awesome news is, there are plenty of natural foods out there that DO taste good. I know, I've tasted them. And I'm all too willing to share my journey with you, in the hopes that you can take away what's useful to you, and scrap what isn't. As I push into my 30's, I think about that family I don't have yet, and I wonder, "What kind of example would I like to set for them?" Maybe you have a family, or want one. Thik of your eating/exercising habits- are they a legacy you'd like to pass on?

And hey, maybe you'd rather sell your uterus than have a kid. I can understand that. But do you have a list of things you'd like to do before the big grave party? Are you doing enough to ensure that, assuming there is no plane crash and no piano drops from the 56th story, you can enjoy that hike through the Grand Canyon tomorrow?

Overhauling your entire diet and exercise regimen in one fell swoop is a really easy way to fail. You're not Superman and you're not Wonder Woman. Wait, are they relevant enough? It doesn't matter, the point is that taking on the world all at once is impossible, but making small changes is not. You start with one thing, maybe biking a couple time a week, or even taking the dog for a walk. Just stand up while you're typing instead of sitting, I don't care!!! I'm challenging you to pick one thing to do differently, or eat differently. Add a vegetable to a meal. Have one sweet a day instead of four. Just one thing.

And see if you feel differently. Give it a week, and then say "Oh, that wasn't so bad. I didn't mind taking the stairs instead of the elevator too much." Congratulate yourself on whatever small change you made.

And then... find another one. Just like the calories from the fast food we love so much, the small changes ALSO add up. In a great way. In an empowering way. In a way that helps ensure we make the most of the small amount of time we get on this beautiful planet. All I ask is that you give it a try.

until later...

I believe we form our own lives, that we create our own reality, and that everything works out for the best. I know I drive some people crazy with what seems to be ridiculous optimism, but it has always worked out for me. ~Jim Henson