Healthy fats and Omega-3's

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....

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....

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!

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!

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!

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...

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