Form Check

13 Feb

Ever wondered if your running formation is correct? I’m no health expert or running genius but I got a tip from a reader (Jennifer) that I should post this tip sheet for running.

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I have listed below the tips that are on the picture above because its small and hard to see.

1. Look 5 to 10 feet in front of you keeping your head in line with your neck and relax your shoulders.
2. Take slow, steady, deep breaths to maintain control as you pick up speed.
3. Keep your elbow’s bent 90 degrees and close to your body, and gently swing your arms forward and back.
4. Hinge forward a little from your hips. (When going uphill lean back slightly.)
5. Your foot should strike directly under your body.
6. Land on the ball of your foot, and push off. If your heel hits first, it absorbs shock and acts like a break, slowing you down.
7. Going downhill? Try to kick your butt, which will help lengthen your stride. On an incline, lick back less.

Salad Sandwich Challenge

11 Feb

Well we didn’t get to do the Valentine Fun Run today. Instead, we decided to go to an event that benefits a future dog park! Can you believe there is not one dog park in this town. I can kind of see why because there is tons of beach for the dogs to run but its still always a good time when they can have a yard-like area to play. The event was you pay $10 and get a bath and dry for your pup, or get a picture taken of you, your pet, or both! We went with the picture option because we knew we were going to go to the beach later.

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After the benefit, we went to walk around in Port A and to the beach for Molly. While we were down there looking at the boats (which is a routine/weekly thing that we do) we always talk about what we are going to do if and when we have a big giant nice boat. I said that when we have a boat I am going to have it stocked with chicken salad sandwiches. That thought triggered our craving for one so we decided we’d make them for dinner.

Austin challenged me to a Chicken/Tuna Salad Sandwich competition to see who made the better mix. (Spoiler Alert: I won!)

I made the Lighter Chicken Salad from Skinnytaste.com (where all of my recipes come from!)

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017  Austin made his tuna salad sandwich mix that he ate growing up.

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(My mix was better but he sure is pretty Smile)

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In his mix it was: chopped pickles, chopped boiled egg, two cans of tuna, 3 tbs. of light mayo.

Either way we had a fun time shopping for our ingredients, cooking together, and eating each others sandwiches!

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Penne with Italian Sausage

9 Feb

You have GOT to try this recipe!

I know I say that a lot but this recipe is absolutely fantastic. I recently declared hate on spaghetti because it always leaves me full and yucky so  I became an instant fan because it didn’t leave me feeling bloated and full.  It left me satisfied. There is a combination of flavors I wouldn’t have thought to put together but are delicious.

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Pasta with Italian Chicken Sausage, Escarole and Beans

Penne with Italian Chicken Sausage, Escarole and Beans
Skinnytaste.com
Servings: 6 • Serving Size: 1-1/2 cups • Old Points: 7 pts • Points+: 8 pts
Calories: 331.9 • Fat: 8.6 g • Protein: 22.5 g • Carb: 44.7 g • Fiber: 8.0 g • Sugar: 0.8
Sodium: 525.9 (without salt)
Ingredients:

  • 10 oz Ronzoni Smart taste pasta (or whole wheat or low carb) (I used wheat)
  • 1 tsp olive oil
  • 1 medium onion, chopped (I forgot the onion but it was still great)
  • 4 cloves garlic, chopped
  • 12 oz uncooked Italian chicken sausage, removed from casing (Al Fresco)
  • 1/2 cup fat free, low sodium chicken broth
  • 1 cup cannellini beans, drained and rinsed (Eden)
  • 1 medium head (7-8 cups) escarole rinsed and torn into bite sized pieces
  • 1/4 cup grated Parmesan or Romano cheese
  • 1/4 tsp crushed red pepper, or to taste (optional)
  • salt and fresh pepper to taste

::I used the crushed red pepper and it was amazing! but if you are sensitive to spices leave it out::
Directions:
Rinse escarole and tear into bite sized pieces.

Cook pasta according to package directions for al dente in a large pot of salted water. Reserve 1/2 cup water before draining.
While pasta water boils, heat a large non-stick skillet on medium heat. Add olive oil; when hot add onions, garlic, salt and pepper until soft, about 4-5 minutes.
 

There was plenty left over so I will definitely be eating some for lunch tomorrow. I have decided that I will either

 

This Saturday Austin and I are going to run in a Valentine Fun RunRed heart hosted by our school! Its only two miles but I figured it would be fun to get out there and run together for only $15 (its usually double for a regular 5k) and two miles aren’t that hard so it wouldn’t scare Austin away from running future races.

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Scones & Kickboxing

7 Feb

As a continuum from from yesterdays post

Skinny Chocolate Chip Buttermilk Scones

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Skinny Buttermilk Scones

Servings: 12 • Serving Size: 1 scone • Old Points: 4 pts • Points+: 5 pts
Calories: 199.6 • Fat: 8.1 g • Protein: 3.7 g • Carb: 29.8 g • Fiber: 2.3 g • Sugar: 12.8 g
Sodium: 257.4 mg


Ingredients:

  • 3/4 cup cold buttermilk
  • 1/4 cup sugar
  • 2 tsp vanilla extract
  • 1 large egg
  • 1 cup all purpose flour (Bob’s Red Mill)
  • 1 cup white whole wheat flour (Bob’s Red Mill)
  • 1 tbsp baking powder
  • 1/2 tsp salt
  • 3 tbsp chilled butter (must be cold) cut into small pieces
  • 3/4 cup chocolate chips
  • cooking spray
  • 1 large egg white, lightly beaten
  • 1 1/2 tbsp sugar

Directions:
Preheat oven to 375°. Combine the first four ingredients in a medium bowl, stirring with a whisk. Spray baking sheet with cooking spray.
Combine flour, baking powder, salt, in a large bowl, stirring with a whisk. Cut in chilled butter with a pastry blender, or you could use 2 knives, until the mixture resembles coarse meal. Gently fold in chocolate chips. Add milk mixture, stirring just until moist.
Place dough onto a floured surface and knead lightly four times with floured hands. Form dough into an 9-inch circle onto baking sheet, about 3/4″ thick. Using a knife, cut dough into 12 wedges all the way through.

Those scones are SO amazing. You’d think they were really sugary but it tasted like a pancake pastry.  So if you are going to make the recipe, make sure you follow the directions step by step and don’t add anything like more sugar. And eat them warm!!

My friend Jennifer and I went to a kickboxing class last night for the first time.

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We had a lot of fun! I swear the instructor was saying the movements but was doing the wrong moves… LOL… because I felt like half of the time I was doing it wrong… until I looked at Jennifer to see what she was doing and she was doing the same moves as me. So I wasn’t going crazy.

It was our first time to do kickboxing at school and it was fun!! We didn’t use the equipment but we did a lot of squats, kicks, and punching of the air. I must say… we had fun. We had so much fun that we made that our Tuesday workouts together. Smile 

Does anyone even make any of the recipes I post on here?

Frittata & Cycling

6 Feb

I’ve officially gotten tired of cereal and bananas for breakfast! So I made two delicious breakfast meals for the work week.

1. Bell Pepper and Goat Cheese Frittata — I swear, goat cheese is something I have never thought I would like!

2. Skinny Chocolate Chip Buttermilk Scones TOMORROW!

 

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Bell Pepper and Goat Cheese Frittata
Ingredients
  • 2 cups liquid egg substitute (like Egg Beaters)
  • 1/2 cup crumbled goat cheese
  • 1 cup red bell pepper, sliced
  • 1 bunch scallions, trimmed and sliced
  • 2 tbsp fresh basil, finely chopped
  • 2 cloves garlic, minced
  • 1 tsp salt
  • 1/4 tsp freshly black pepper
Instructions
  1. Position rack in upper third of oven; preheat broiler.
  2. In a medium sized bowl whisk together the egg substitute, garlic, basil, salt and pepper.
  3. Spray a large, ovenproof, nonstick skillet with nonfat cooking spray and set over medium heat.
  4. Add in bell pepper and green onions and cook, stirring constantly, until the green onions are just wilted, 30 seconds to 1 minute.
  5. Pour the egg mixture over the vegetables and cook, lifting the edges of the frittata to allow the uncooked egg to flow underneath, until the bottom is light golden, 2 to 3 minutes.
  6. Dot the top of the frittata with cheese, transfer the pan to the oven and broil until puffy and lightly golden on top, 2 to 3 minutes.
  7. Let rest for about 3 minutes before serving.

Preparation time: 5 minute(s) Cooking time: 15 minute(s) Diet type: Vegetarian Diet tags: Low calorie, Reduced fat, Reduced carbohydrate, High protein Number of servings (yield): 4 Culinary tradition: Italian Entire recipe makes 4 servings
Serving size is ¼ of frittata
Each serving = 3 Points +

PER SERVING: 124 calories; 5g fat; 3g carbohydrates; 16g protein; 2 g fiber

Read more: http://www.laaloosh.com/2012/01/03/bell-pepper-and-goat-cheese-frittata-recipe/#ixzz1leo8Dvj3

 

Tonight I had to spice up my workout. Being that it is Monday ( Crying face) I had to make a deal with myself to go to the gym. I was needing a good run after sitting on my rear all day behind a desk but once I got out of my internship I just had like 30% energy. So what did I do???…. I went to a cycling class! stationary bike

Actually it was a cycle and sculpt class! 30 Minutes of butt kicking cycling and 30 minutes of legs, butt, and abs sculpting. It was a really refreshing exercise and it was fun switching up the cardio. Needless to say I had a sweaty shirt after the class.

My advice for anyone that is in a workout plateau is to switch up your routine. Add resistance, increase the incline, try a group class! 

Be Versatile

2 Feb

One of the best things I’ve learned to do is to be versatile. Especially in this busy time in my life being versatile makes things a little easier.  Not only does it save money (which is a bonus), but it also saves time! You don’t have to put much thought into your next meal or outfit.

Since starting my internship I had to purchase some grown up clothes (thank you Grandma and Grandpa for that because I used the cash you sent for Christmas on my clothes). I basically had to start from scratch on work clothes because all I have are jeans and t-shirts and zero fashion sense – none whatsoever!

The following picture is not a picture of my clothes that I purchased, but it gives you an idea on how only a few pieces of clothing can be warn multiple ways giving you a wardrobe for a whole month.

13 Pieces = 31 Days of Clothes

Source

I have also applied this technique to my meals. In doing so, I have noticed that it has helped me to use up all of my ingredients so nothing goes to waist. For example:

1 Bag of Frozen Fruit (.99 cents)

  • top oat meal
  • top cereal
  • top yogurt
  • eat 1 cup for a snack
  • have as a side for any meal

Almonds

  • add to salad/pasta
  • top casseroles
  • throw into cereal/oatmeal
  • top on salad
  • have a hand full for a snack

Canned Black Beans

  • mash for instant dip
  • add to pasta/rice
  • top on salad

Fresh Greens

  • salad
  • sandwich stuffer

Grilled Chicken Breast

  • Chicken sandwich
  • top on  salad
  • main dish for dinner and use ^^bell pepper as a side

You get the idea.

It makes life a little easier when you realize0 there are endless ways to make meals/outfits with only a few staple items. I hope you take this knowledge and run with it because I recently learned  how to be creative with a few items and it has done me wonders.

 HAPPY MIX AND MATCHING!!

I would also like to add that in the month of January I ran 33 Miles total which brings me 3 miles over my goal of 30 miles in January!

Get Out Of A Rut

30 Jan

Sorry I haven’t posts anything lately. Since starting my internship I have super busy and tired! It has been tough juggling the internship, school, homework, and work as well as trying to fit in time to prepare healthy meals and entertain Molly. 

I am really REALLY enjoying my internship by the way. If anyone was wondering. Winking smile


The past few times I’ve made it to the gym I have been getting bored with running. I still enjoy it but I haven’t been getting that runners high that I would get after about 20 minutes of running. SO, after reading a really helpful book

I referred back to a section in the book that gave suggestions on how to get out of a running rut. They gave a few great suggestions, but I chose to incorporate hills into my run. The book stated that hills make you work harder to overcome the angle of the incline which makes your cardio kick into high gear.

It actually worked! During my first hill (which happened about 7 minutes into my run) I felt that feeling again I smiled. That feeling really made me want to keep running so I could feel it again, and again, and again. We don’t have natural hills down here on the coast so I had to take to the treadmill and I just used the preset hill selection on the treadmill. It was just what I needed. 

I would highly recommend this book for anyone who is a runner and is trying to lose weight. Not only, is it a nice and easy read but it has some great tips on how to stock up on some cheap (HEALTHY) foods, how to get out of ruts, weight training plans, and a few recipes.

What do you do to get out of a rut?

Planning is Everything

22 Jan

This coming week is going to be a busy one! I start my internship tomorrow which means I will be interning 15 hours a week at the hospital, still working at my work, and I will be going to class. With a busy week ahead of me I made a point to plan my meals and gym ahead of time so that even though my schedule is going into high gear, my nutrition and exercising regimen won’t take a back seat.

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I used the left over stir fry from dinner tonight as a side for my lunch tomorrow and my awesome boyfriend grilled up a few small chicken breasts for my so I can have a little protein on top of my salad. The other tiny chicken breasts will make an awesome chicken sandwich for Tuesdays lunch too!

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I also threw in a bag of baby carrots and 2 tablespoons of light Italian dressing for the carrots and my salad.

It is important to schedule fitness time as if there was no question about whether to do it or not. If I make a plan to go to the gym ahead of time as part of my schedule it makes it tough for me to say no when the time comes. Kind of like if I have a class scheduled I have to go or else there will be consequences… same happens with the gym if I don’t go there will be consequences and all my hard work will be down the drain.

Have a great week and plan ahead!

::Miles Completed = 20.2 Miles::

What do you  to prepare for the week?

Organ Donor Dash

21 Jan

Today was my first race of 2012! Woo hoo! The Organ Donor Dash is an event held by a non-profit organization trying to spread awareness about organ and tissue donation. Well they got my attention because I participated in their annual race.

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When we first got there the place had only a few runners so we took a walk to warm up and stretch.

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As you can see, it was not the nicest day for a race but I am still glad they held it! We ran down through downtown along Ocean Dr. and through the harbor and you couldn’t tell where the water stopped and the sky started, it was all grey!

Three awesome things happened this race!

  1. I set a new PR (personal record!) by shaving 3.29 minutes off my time which made my finishing time 32:19 minutes (10:38 minute mile). I’m choosing to go by the chip time (seen below) and not the time in the picture because the chip and my watch said the same thing.042
  2. I didn’t walk at all!039
  3. I got 2nd place!

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Of course I had my photographer and two biggest supporters there! My Loves! I am one of the luckies girls I know to have two awesome people in my life.

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They were both SO tired when we were waiting for the awards to begin that they both started falling asleep! I must admit I too was feeling a bit tired waiting. The worst part of running a race is the getting up early part because afterwards I am ready to fall a sleep!

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They also fed all the runners a healthy meal which was nice because I was starving! Only one other race I’ve run provided chow for the runners after the race. Nice touch!

All in all it was an awesome race and I had a blast doing it as always!

It’s always fun to set goals because when you meet that goal you feel a sense of accomplishment. The key to meeting your goal and not getting overwhelmed is by setting smaller goals that eventually lead to your main goal!

With that said, I’m going to go for a 10k next month!

Play Dress Up!

20 Jan

I read a book recently about running and weight loss and it gave me some awesome, simple ideas on how to dress up sandwiches! I tried it for lunch today and was amazed at hoe delicious the substitutions were. Yes, the typical mustard and light or fat free mayo is always a good spread to add flavor to a sandwich but why not take it up a notch?

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I added Sabra hummus for a nice kick of spice to my sandwich. The hummus is about $3 which is kind of pricy for me but it is so versatile that it is worth it! As well as a spread, I use a tablespoon of it on  the side as a dip for baby carrots. If you’ve never had hummus you are missing out!! The texture is like dip and the taste depends on the flavor you choose. I LOVE the spicy flavor but they have several to choose from.

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The other spread I added was… ready for this???… BLACK BEANS! With my handy new food processor I poured a can of drained black beans into the chopper and watched my new spread come to life. Black beans are so much more healthier than mayo! I added about a tablespoon of black bean to my bread and VOALA! Tasty support for the digestive tract! Once again… very versatile. Spread and dip for carrots or whole wheat pita chips.

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There is nothing more that I hate than homework and wasting food so I used an empty, cleaned pickle jar as a storage container for future uses of my black bean spread. Smile

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