Baked Blueberry Oatmeal

• 2 cups rolled oats
• 1/3 cup sugar or maple syrup
• 1 teaspoon aluminum-free baking powder
• 1 teaspoons ground cinnamon
• About 1/2 teaspoon salt
• 2 cups milk
• 1 large egg
• 1 tablespoon unsalted butter, melted and cooled slightly
• 2 teaspoons pure vanilla extract
• 2 tsp. lemon zest
• 2 cups blueberries, or mixed berries

Preheat the oven to 375 degrees. Grease an 8 inch baking dish.

In a bowl, mix together the oats, the sugar, if using, the baking powder, cinnamon, and salt.

In another bowl, whisk together the maple syrup, if using, the milk, lemon zest, egg, the butter, and the vanilla. Sprinkle two-thirds of the berries into the dish. Cover the fruit with the oat mixture. Slowly drizzle the milk mixture over the oats. Gently shake the dish to make sure the milk moves through the oats. Scatter the remaining berries on top. 

Bake for 35 to 45 minutes, until the top is nicely golden and the oat mixture has set. Remove from the oven and let cool for a few minutes. 

Helpful Kitchen Tools

Here are some tools that can help you eat healthy in the kitchen.  They are not anything that you HAVE to have, but they do save some time and help you out if you have them.

1. Salad Spinner-  You always want to wash your greens when you bring them home, even if they say pre-washed. The salad spinner saves a lot of time drying them. I found this one at Home Goods for $15, but they can range up to about $40.

 2. Cheese Grater- Pre-grated cheese has a powder on it to keep it from sticking together.  To avoid this unnecessary ingredient, it's best to grate your block cheese. About $5-10.

3. Misto- A misto is a fancy spray bottle that turns your olive oil into a cooking spray, just using air pressure and olive oil.  Much more natural and healthier than regular cooking spray. About $10

4. Composte Bin- As long as you are going to be chopping up all of these vegetables and fruits, you might as well put the scraps to good use in your garden.  I found this composte bin at Home Goods for $15.

5. Blender- Blender's are a pretty common kitchen appliance.  They are great for blending those extra fruits and veggies at the end of the week up into smoothies, popsicles, sauces, etc.  Wide range of prices, just depends on how nice of one you want.

6. Juicer- This is obviously not a necessity, but they are nice to have if you want to do some juicing.  Juicing your fruits and vegetables is a great way to get a lot of nutrients in one glass of juice. About $100.

7. Popsicle forms- These really come in handy in the summer. Instead of buying the processed or artificial popsicles, try making your own out of some fresh fruits, yogurt, milk, juice, or even sneak some vegetables in. These aren't just for kids either, they are a great summertime treat for everyone.  About $6

8. Food bins- I've learned that being organized in the kitchen really helps you eat healthy. When you know exactly where all of your food is, you are much more likely to eat it before it's expiration date.  I put mesh baskets in my pantry to store foods in.  The dried beans, rices, breads, pastas, potatoes, etc. each have their own bin. Now I know when I'm running low on something and I'm more likely to eat beans when I see that bean bin sitting in my pantry every time I open the doors. Target has some baskets in the dollar section for $1-$2.50.

9. A good knife- A good knife is very helpful during those "chop sessions" when preparing your fruits and vegetables for the week.  It also helps me to feel like I have my own Food Network cooking show, while I explain my audience (to the kids) what I'm doing as I do it. About $10-$20
10. Good cutting board(s)-  Just as much as a good knife, a good cutting board helps too.  I have these three boards from Pampered Chef, green for vegetable, yellow for fruits, and red for meat. Although I just found one that I'd like to have, it's a bamboo board that has a colander on one side and fits over the sink.   I might have to make a trip to the store soon.  Wide range of prices, but not too pricey.

11. Good food storage-  I've said before how much I love my Ziploc tupperware containers.  The lids screw on and they fit both sizes and everything stacks on top of each other.  Kroger usually has them on sale and you can usually find a coupon in the Sunday paper for Ziploc products, so I have slowly replaced all of my tupperware doing this.  About $1.50 each.

Steak and Caprese Salad Dinner

Steak
We used Top Sirloin steaks brought to room temperature. Any lean steak will do.   I sprayed the steaks with the Misto (olive oil sprayer) and them rubbed in the seasoning.  A.A. Borsari seasoning from Whole Foods is really good, but use the seasoning of your choice.  Grill on high heat with grill open for a few minutes on each side until desired doneness.


Green Beans
Trim your fresh green beans.  Bring water to a boil in a small pot.  Add green beans and cook for about 3 minutes.  Move the beans to a skillet heated to medium heat.  Spray with a little olive oil and add a pinch of salt and pepper.   Saute until starting to brown in spots.




Caprese Salad
Tomatoes
Fresh Mozzarella ball (large)
Large basil leaves

Slice organic fresh tomatoes into thick slices.  Slice a mozzarella ball into similar slices.  Layer tomatoes, mozzarella and basil leaves on a plate or in a dish.  Drizzle olive oil and balsamic vinegar on top, then add a little salt and pepper to the top.  Let soak for a few minutes.

It's a quick and easy dinner and so good! The kids ate as much steak as we did.

Thought for the day #2

Do not run 3 miles, 20 minutes after eating steak fajitas with lots of quacamole.


Bad idea.


Very bad idea.

Runner's Links

Half Marathon Meal Plan
http://www.livestrong.com/article/506701-half-marathon-meal-plan/

Post Run Yoga
http://www.active.com/running/Articles/Post-Run-Yoga-Routine.htm

Half Marathon Training Schedule
http://www.shape.com/fitness/training-plans/your-step-step-half-marathon-training-schedule

Find a Race Near You
http://www.runnersworld.com/cda/racefinder/1,7151,s6-239-283-284-0-0-0-0-0,00.html
http://www.active.com/running/

Thought for the day.

It's not about weight, it's about health.
It's not about looks, it's about the way you feel.
It's not about what other people think, it's about what you want.

Poblano Fish Tacos

Tried these tonight. I'm trying all different types of fish to develop a taste for it so we can eat our 1 to 2 fish meals each week.  It's going pretty well so far. Grouper definitely has a fishier taste than tilapia though.  

1 large poblano pepper
1/2 English cucumber, coarsely chopped
1 cup grape tomatoes, quartered
2 Tbsp. chopped red onion
1 garlic clove, minced
1/2 tsp salt
3 tbsp fresh lime juice, divided
4 tbsp olive oil, divided
1 tbsp mango-lime seafood seasoning (or any citrus seafood seasoning)
1 1/2 lb. grouper or other firm white fish fillets
12 (6 inch) corn tortillas, warmed
Lime wedges

Preheat grill to 350 to 400 degrees. Grill pepper, covered with grill lid, 3 to 4 minutes or until pepper looks blistered, turning once.  Place pepper in a large zip-loc freezer bag; seal and let stand 10 minutes to loosen skin.  Peel pepper; remove and discard seeds. Coarsely chop.  Meanwhile, combine cucumber, tomatoes, onion, garlic, salt, 1 tbsp lime juice and 2 tbsp olive oil in a bowl. Add the chopped pepper.  Whisk together seafood seasoning and remaining lime juice and olive oil in a large shallow dish or zip-loc bag; add fish, turning to coat.  Cover or seal, and chill for 5 minutes, turning once.  Remove fish from marinade and toss marinade.  Grill fish, covered with lid, 3 to 4 minutes on each side or until fish begins to flake and is opaque in center.  Cool for 5 minutes.  Flake fish into chunks.  Serve fish and salsa in warm tortillas with lime wedges.

(Southern Living, June 2011)

Whole Wheat Banana Bread

• 2 cups whole wheat flour
• 1 teaspoon baking soda
• 1/4 teaspoon salt
• 1/4 cup butter
• 1/4 cup unsweetened applesauce
• 3/4 cup brown sugar
• 2 eggs, beaten
• 2 1/3 cups mashed overripe bananas
• 
  
• Preheat oven to 350 degrees F (175 degrees C). Lightly grease a 9x5 inch loaf pan.  In a large bowl, combine flour, baking soda and salt. In a separate bowl, cream together butter, applesauce and brown sugar. Stir in eggs and mashed bananas until well blended. Stir together banana mix and flour mix just until moist. Pour batter into greased loaf pan. Bake in preheated oven for 60 to 65 minutes, until a toothpick inserted into center of the loaf comes out clean. Let bread cool in pan for 10 minutes, then turn out onto a wire rack.

Breakfast Quesadillas

10 Corn Tortillas
5 Eggs
1 cup Cheddar Cheese (grated)
1 Tomato (diced)
1 Avocado (diced)
1 cup Spinach (chopped)
Salsa

Heat skillet to medium heat.  Beat the eggs in a bowl then pour into skillet. Cook and scramble the eggs until done.  Put the eggs on a plate and wipe the skillet clean.  On a tortilla add about 1/5 of the eggs, tomatoes, spinach, and cheese. Top with another tortilla and place into heated skillet. Cook on both sides until cheese is melted and tortillas are starting to get brown and crispy.  Repeat for the rest of the tortillas.  Top with avocados, more tomatoes and salsa.

Instead of salsa we used this vinaigrette. It's so good, from Fresh Market.

Strawberry Spinach Salad

1/2 cup walnuts
4 cups fresh organic baby spinach
8 large organic strawberries, sliced
1/4 cup balsamic vinegar
3 tbsp. honey
2 tbsp. spicy brown mustard
pinch of sea salt
1/4 cup crumbled feta cheese

Preheat oven to 375. Place the walnuts on a baking sheet and bake until fragrant and toasted, about 8 minutes.  Transfer to plate to cool.

Toss the spinach with the strawberries in a large bowl.  Whisk together the vinegar, honey, mustard and salt in a small bowl.  Drizzle 3/4 of the dressing over the salad and sprinkle the walnuts and feta on top.  Serve with the remaining dressing.

(Pretty delicious: Lean and lovely recipes for a healthy happy new you  by Candince Kumai )

Beach Baked Shrimp

1 1/2 lb. unpeeled jumbo raw shrimp (21/25 count) wild caught
1 large lemon, cut into wedges
1 1/2 tbsp. Italian seasoning
1/4 cup melted butter
1/2 cup loosely packed fresh parsley

Preheat oven to 425 degrees.  Place the shrimp and lemon in a 13x9 inch baking dish. Stir together seasoning and butter.  Pour butter mixture over shrimp, stirring to coat.

Bake, covered at 425 for 25 to 30 minutes or just until shrimp turn pink, stirring once.

Remove shrimp mix. from oven and sprinkle with parsley.  Squeeze lemon over shrimp and enjoy.

(Southern Living, June 2011)

Meal Plan (5/21-5/27)

Here is my meal plan for this week. These are all recipes that I have just found and therefore have not tried yet. So, I will be posting the recipes and pictures as I make them. I don't want to put anything on here that we didn't like.  We need more veggies in our diet, so most of the meals have A LOT of vegetables in them, along with some whole grains, dairy, fruit, and lean meats.  As always, we will be drinking water (sometimes with lemon or other fruit in it to change things up), milk or 100% fruit juice (not too often).  Breakfasts are either oatmeal, whole grain toast, whole grain cereal or eggs or a combo.  Lunches are usually leftovers or whole grain sandwiches with fruit. Snacks are the precut fruit and veggies. Finally, one dessert a week. Here is the meal list for our dinners, check daily for the recipes and pictures for these meals.

1. Pepper and Chicken Nachos
2. Poblano Fish Tacos with spinach salad w/ walnuts and strawberries
3. Pizza with grilled tomato bruschetta and grilled asparagus
4. Barbeque Shrimp with veggie potato salad
5. Breakfast food (hasn't been decided yet)
6. Veggie chili
7. Leftovers or eat out

...In no particular order.

Spinach Egg Casserole

4 cups washed organic spinach
1 tbsp. olive oil
4 organic eggs
1 diced organic tomato
3/4 cup low-fat mozzarella cheese
1 tsp. of your favorite all-purpose seasoning, I used Tony's Creole seasoning
salt and pepper (if needed)
1 diced avocado
salsa


Preheat oven to 375. Grease an 8x8 glass casserole dish.
In a large skillet, add the olive oil and heat on medium. Add the spinach and cook until just wilted. Spread the spinach into the casserole dish. Add the cheese and tomatoes on top of the spinach. Beat the eggs in a bowl, then pour on top of spinach. Add seasoning. Gently mix together.  Cook for 15-20 minutes.  Plate and top with avocados and salsa.

Motivational Quotes

I put together a list of some of my favorite quotes that help to inspire me, motivate me, and some just to make me laugh. I hope they can help you too. Pick you favorite ones and right them down somewhere that you'll see them on a regular basis.

Work Hard

"If you're tired of starting over, stop giving up" 
-I've done this so many times, I get in shape, then start to slack and have to start over again, it's so frustrating. I plan on making exercise and healthy eating a part of the rest of my life, so I never have to start over. But if for some reason I do, start over I will.

"Just because you don't see results after a day or even a week, don't give up. You may not see changes, but every smart choice you make is affecting you in ways you'd never imagine"
- The change may be starting on the inside. If you are doing the right thing, have confidence that you are making a change for the better.

"It never gets easier, you just get better"
-so true

"If you change nothing, Nothing will change"
-My favorite. It applies to all aspects of my life.  You have to put forth an effort to see a result.

"It always seems impossible until it's done" -Nelson Mandela
-If you work hard, you will accomplish things that you never thought were possible.

Food

"If your food can go bad, it's good for you.  If it can't go bad, it's bad for you"
-great thing to remember while shopping

"There is no diet that will do what eating healthy does"
-stop searching for a quick fix diet and start eating healthy.

"Get fit in the gym, lose weight in the kitchen"
-Exercise is important, but eating right is more important.

"Nothing tastes as good as skinny feels"
-hard for me to remember when it comes to sweets, but I'm trying!

Fun


"When I get sad, I stop being sad and be awesome instead"
-  :)

"I can't tell if it's killing me or making me stronger"
-It's hard to tell sometimes.

"Gonna run til I don't jiggle"
-In my head every time I run now.

Family


"Your children will become what you are, so be what you want them to be"
-Important in so many ways. There are so many areas that we need to set an example for our children. Being healthy is a big one.

"Children will not remember you for the material things you provided, but for the feeling that you cherished them"
-Cherish them by feeding them healthy foods and setting a great example of exercise and healthy living for them.  

Tropical Spinach Smoothie

1 cup of sliced kiwi
1 cup topped strawberries
1 cup diced pineapple
1/2 cup raw spinach
1/2 cup 100% orange juice
1 cup ice water

Blend until smooth. Drink.
Remember: Fresh fruit is better than canned and organic fruit if better than nonorganic. Stay as close to natural as you can to get as many health benefits as possible.

Baked Tilapia Dinner

 Let me just start off by saying, I'm not a person who likes to eat fish or anything that came out of the ocean for that matter. So, I'm trying to find recipes with fish that aren't too "fishy" so that I can get used to the taste.  I know fish is really good for you and I especially need it with my thyroid problems, so I'm making myself like it. Just like when I was a kid, I have to sit at the table until I clean my plate! This was our meal last night and I ate all of it (so proud of myself). Hope you enjoy the recipe.

Crunchy Baked Tilapia (with asparagus and corn)
3 fillets of Tilapia
1/2 cup whole wheat flour
2 egg whites
salt and pepper
1/4 cup Panko bread crumbs
1/4 cup whole wheat bread crumbs
1/2 tbsp. dried basil

Preheat oven to 450 degrees.  Place flour, salt and pepper in one bowl, whipped egg whites in another, and bread crumbs and basil in the last.  Dip the fish in the flour and shake off excess amounts. Next dip into the eggs, then into the bread crumbs until coated.  Put the tilapia in a greased baking dish, be sure to fold under any thin edges so that it cooks more evenly.  Bake for 15 minutes or until the fish is flaky.  Enjoy.

Asparagus
1 bunch of asparagus
1/4 cup olive oil
1/4 cup red wine vinegar
salt and pepper

Place the oil and vinegar into a bowl and mix.  Put the asparagus in and coat well. Lay asparagus on a shallow cookie sheet, spread out.  Salt and pepper. Bake with the fish for 15 minutes.

Corn
Boil a pot of water (size depending on how much corn you are cooking) and add the cleaned ears of corn. Cook while the fish and asparagus are cooking.  Everything should be done about the same time.

Clean Out Your Kitchen!

Here is a list of things to clean out of your kitchen. Or you could just skip this list all together and just go straight to all-natural, organic, non-processed, whole foods. But the likelihood of that happening for any of us, let's be honest, is pretty small. So at least take these out of your life.

Hydrogenated Fats
These fats allow foods to sit on the shelf forever and still retain their "freshness".  More than any other fats, hydrogenated fats increase your "bad" LDL and triglycerides and decrease your "good" HDL. They also shrink the size of your LDL particles, which makes them more likely to clot and dramatically raises your risk of heart attack. "The New England Journal of Medicine review of more than eighty studies found that trans fat is more dangerous to health than any food contaminant, even when it's only 1 to 3 percent of your total calorie intake.  The study authors found that you'd need to eat only 20 to 60 calories from artificial trans fats a day to start damaging your health."
*Toss anything with shortening, partially hydrogenated oil (palm, corn, soybean)
*Always choose organic meats and dairy.  Grass-fed cows produced milk and meat with 500% more CLAs than those fed grains. CLA's or conjugated linoleic acids, may reduce the risk of breast, prostate, intestinal, lung and skin cancers.

Refined Grains
Refining removes the bran and germ of the grain- with it, almost all of the fiber, vitamins, and minerals of the entire grain kernel.  Then the B vitamins- thiamin, riboflavin, niacin, folic acid- and the iron stripped out during processing have to be restored by being "enriched".
* Barley packs more than 13 grams of fiber in a single cup, helps stabilize blood sugar, and is a fantastic source of selenium (essential for thyroid production).  Also, it's rich in magnesium, which helps lower triglycerides and dangerous blood lipids in diabetics.
* Oats significantly lower blood sugar and enhance immune system function.
* Toss any processed grain that doesn't say 100% whole grain or wheat.

High-Fructose Corn Syrup
Toss all high fructose corn syrup products!!
The U.S. production of HFCS went from 3,000 tons in 1967 to 9,227,000 tons in 2005. Americans consume more calories from HFCS than any other source.  It tricks the body into not releasing insulin and leptin, two hormones your body releases when you are done eating. It also increases triglycerides and high triglycerides prevent leptin from working in the brain, so it can't tell you to stop eating. So, when you are eating foods with HFCS, you are most likely going to over eat, not just over eat, but over eat foods that aren't good for you.

Artificial Sweeteners
Clean out all artificial sweeteners, throw them away. In a study, compared to those who drank none, people who drank just one diet coke a day had a 34% greater incidence of metabolic syndrome. The average American eats about 114 lbs of sugars a year. Aspartame, aka Nutrasweet, is an excitotoxin, a chemical that may cause permanent damage to our brain's appetite center. Artificial sweeteners or diet foods have trained our brains to associate sweet "diet" foods with low-calories. So when we eat those foods, we feel like we can eat a lot more calories. Once again fooling our brains into eating more than we should.

Artificial Preservatives and Colors
Avoid any soda with sodium benzoate or potassium benzoate and vitamin C (absorbic acid) as the combo of these two additives can create benzene, a carcinogen linked to serious thyroid damage. Benzene is created when the soda sits in a plastic bottle in sunlight or heat. So, IF you are going to drink a bottled soda, make sure to keep it in a cold place.
BHA- butylated hydrozyanisole, helps prevent food from spoilage, but is also an endocrine disruptor.  Small amounts are "generally recognized as safe" by the FDA, but what about when it is in a lot of the foods you eat and products that you use. It can be found it: butter, lard, cereals, baked goods, sweets, beer, vegetable oils, potato chips, snack foods, nuts, dehydrated potatoes, flavoring agents, sausage, poultry and meat products, dry mixes for beverages and desserts, glazed fruits, chewing gum, active dry yeast, defoaming agents for beet sugar and yeast, and emulsion stabilizers for shortening. BHA is also found in food packaging, lipsticks, lip glosses, mascaras, eye shadows, and facial creams.  BHA also goes by the names anisole, butylated hydroxy-;  antioxyne B; antrancine 12; butylhydroxyanisole; tert-butyl hydroxyanisole; embanox; nepantiox 1-F; phenol, tert-butyl-4-methoxy; phenol, (1,1-dimenthylethyl)-4-methoxy; sustane 1-F; tenox BHA.  Or you can just stay away from processed foods.

*After preschoolers and grade-school kids ate an additive-free diet for 6 weeks, then reintroduced additives into their diets, their hyperactivity levels rose dramtically. ADHD has risen to almost 1 in 10 kids.
*Always choose foods with the least amount of artificial chemicals for kids and watch for artificial colors. Many have been linked with thyroid, adrenal, bladder, kidney and brain cancer. Worst colors; Blue 1 and 2, green 3, red 3, and yellow 6.  Choose color-free medications and opt for "real" treats. '
*Avoid any processed meats, especially those with nitrates or nitrites. Choose fresh meat, look for organic or nitrate free.

What to watch your labels for:
Safe or may even have health benefits
Alpha tocopherol (aka vitamin E)
Absorbic acid (aka vitamin C)
Citric acid, sodium citrate
Beta-carotene (aka precursor to vitamin A)
Inulin
Lactic acid
Oligofructose
Phytosterols or phytostanois
Thiamin mononitrate (aka vitamin B1)

Sometimes- risks are minor, but keep the consumption down
Carageenan
Gelatin
Lecithin
Maltodextrin
Mono- and diglycerides
Phosphates, phosphoric acid
Oat fiber, wheat fiber
Sorbic acid, potassium sorbate
Vanillin, ethyl vanillin

Avoid at all costs
Aspartame, saccharin, sucralose
Butylated hydroxyanisole (BHA)
Monosodium glutamate (MSG)
Olestra
Partially hydrogenated vegetable oil
Potassium bromate
Sodium benzoate, benzoic acid
Sodium nitrate, sodium nitrite
Sulfites (sodium bisulfite, sodium Dioxide)

Glutamates
MSGs are not a preservative as many may think, but are a flavor enhancer. They do exist in some natural foods, but those are "bound" glutamates in low levels.  MSGs are "free" glutamates. When added to foods, they enhance the savory taste.  High levels of glutamates mess with your brain chemistry. They are a form of excitotoxin, which studies as far back as the 50's have shown to be devestating to the nervous system.  Definitely stay away from MSGs, which are totally unnecessary , but just a way for food companies to make you want to eat their food more.  Find natural ways to enhance the flavor of your foods.
List of code words for hidden free glutamic acids
Autolyzed yeast
Calcium caseinate
Gelatin
Glutamate
Glutamic acid
Hydrolyzed corn gluten
Hydrolyzed protein (wheat, milk, soy, whey- any protein that is hydrolyzed)
Monopotassium glutamate
Monosodium glutamate
Natrium glutamate
Sodium caseinate
Textured protein
Yeast extract
Yeast food
Yeast nutrient



"Master Your Metabolism" Jillian Michaels

Plant a Garden

A great way to save money on organic food is to grow it yourself.  Since I've never done this before, I thought I would try potted plants first before digging up a garden in our back yard.  I have the worst brown thumb of anyone I know.  I can't seem to keep the simplest plant alive. With that said, I'm going to make my first attempt at growing food.  Maybe if I can get something out of the plant, I'll remember to take care of it and possibly get some food this summer. That would be great! So I bought heirloom tomato, strawberry, cherry tomato, red bell pepper, spicy pepper, basil and cilantro plants.  These are some of the fruits, veggies, and herbs that I buy the most.  I've also heard that they are some of the easier plants to grow.  But that may be coming from people who actually know what they are doing.

The kids are really excited about watering the plants everyday, so I'm hoping they will remind me.  If one of these actually produces food, well then get ready for lots of pictures! I will be one proud gardener.  Wish me luck!

1 week later: I have 6 tomatoes growing!!! And none of the plants have died so far. Doing good.
5/21- Up to 10 tomatoes and 1 pepper! You have no idea how excited I am that these plants are still alive.

6/6 Up to 11 tomatoes. I'm so excited!

6/6 My Bell Pepper!! 

Your First 5k

If you are thinking about training for your first 5k, first of all, congratulations! You are about to get addicted to the excitement of racing. I've found a few training plans for you to choose from. Do what works best for your body. Try to pick a race and start training at least two months out, so you can take it slow and get your body used to the work. What really matters is that you are out there trying every week and giving it your absolute best. Everyone trains and races at different paces so don't get discouraged. And remember, don't let that brain of yours tell you that you are tired when your body says otherwise. If you aren't sweating and tired after a workout, then you probably could have work a little harder.

The first program is one I'm sure everyone has heard of. The couch to 5k plan. It's a great way to get started on your first race, especially for true beginners.
http://www.coolrunning.com/engine/2/2_3/181.shtml

The second one is one that I really like because it includes other workouts besides just walking,jogging and running.  It's really important, in losing weight and getting in shape, to make sure you are working your whole body and building muscle. It's from www.running.about.com

5K Training Schedule for Beginners

Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
1	Rest	1 mi run	CT or Rest	1 mi run	Rest	1.5 mi run	20-30 min run or CT
2	Rest	1.5 mi run	CT or Rest	1.5 mi run	Rest	1.75 mi run	20-30 min run or CT
3	Rest	2 mi run	CT or Rest	1.5 mi run	Rest	2 mi run	20-30 min run or CT
4	Rest	2.25 mi run	CT or Rest	1.5 mi run	Rest	2.25 mi run	25-35 min run or CT
5	Rest	2.5 mi run	CT or Rest	2 mi run	Rest	2.5 mi run	25-35 min run or CT
6	Rest	2.75 mi run	CT	2 mi run	Rest	2.75 mi run	35-40 min run or CT
7	Rest	3 mi run	CT	2 mi run	Rest	3 mi run	35-40 min run or CT
8	Rest	3 mi run	CT or Rest	2 mi run	Rest	Rest	5K Race!

CT = Cross Training.  A non-running activity to build your fitness while preventing overuse injuries, boredom and burnout.  Good options are swimming, cycling, rowing or yoga.  Keep the effort at a moderate level and aim for about 30 or more minutes. Yoga is a great way to start your day and great if you don't have a gym membership. Try and do it once a week as your CT.

I'll put more up as I come across them. If all of this is too complicated for you, make your own training plan. Make sure to include 2 or 3 rest days, your body has to have break. And make sure that you are up to a 30 min or 3 mil run about 2 weeks before the race. Run 3 miles a few times before the race, you don't want your first time running 3 miles to be during the race. Good luck!!

Tips:
1. Find a running buddy. It's a lot easier to train and race with someone. Don't just count on them though, they could have days that they drag or slow you down.  Make sure that you stick to your plan and encourage them to do the same.
2. We all have days were we don't feel like making the effort. Push through those days. Work out anyways, you will never regret working out, but you will always regret being lazy.
3.  Keep a log of what you've done. When you write it down it makes you want to fill up the pages with more workouts.
4.  Have fun. This is not a job. It's all about getting in shape and being as healthy as you can be for yourself and your family.  The races are fun, you are going to love them.

Whole Wheat Waffle Night

Wednesday nights are our breakfast nights. It's nice to know that going into the day, so I don't have to worry about what kind of food I'm going to fix and breakfast is super quick and easy to make. Whole wheat waffles have become a favorite for us. They aren't the world's healthiest meal, but it's ok to have a little sugar every once in a while. And it's still much better than eating out, not to mention very cheap!  Here is our typical meal:

Waffles:
2 eggs (beaten)
2 cups whole wheat flour (or do half flour, half whole wheat flour if you're gradually switching to whole wheat)
1 3/4 cup skim milk (organic)
1/2 cup melted coconut oil (just stick in the microwave for 15 seconds)
1/2 tbsp. aluminum free baking powder
1 tsp. vanilla
1 tbsp. sugar (the real stuff, not artificial)

Mix well. Pour into greased waffle maker. Cook until lightly browned and crispy on the outside.

Our waffle maker broke, so we are using a waffle maker that forms the batter into cups. They make great bowls for the fruit!

Eggs:
1 egg per person
dash of skim milk
dash of shredded cheddar cheese

Beat together. Pour into greased skillet. Stirring constantly, cook until no longer runny. Doesn't need salt.

Cut up some fruit to top the waffles with.
Need some more food, add some greek yogurt to your dinner.

My Personal Tips for Running

1. Keep your shoulders down.  As you run, your shoulders tend to slowly creep up to your ears and it looks like you don't have a neck. Keep your shoulders relaxed.

2. Keep your hands loose. Don't make fists with your hands. When you clinch your fists, your arms tighten up and all you are doing it making it harder for your body to run. If you've ever noticed that your shoulders, arms and hands are sore after a run, most likely that is what you are doing. Stop it!  If you notice that you are tensing up during a run, open your hands, bring you arms down and shake them out for a few seconds.

3. Take slow breaths. We tend to want to hyperventilate when we start running at a faster pace. Once again, you are just making it harder for yourself. Take slow, deep breaths and stay relaxed.

4. Take longer strides. If you are on a treadmill, set it on a certain speed and start running. You'll notice that you can either take long, slow strides or short quick strides, while still going the same speed. Which is harder?  The same is true for running outside.

5. Don't stomp your feet. Some of us pound our feet to the ground, putting extra wear and tear on our knees and other joints. Take easy strides, rolling from your heel to your toe.

6.  Use your arms. Just like in swimming, you need both sets of limbs to go faster. Just because they are relaxed doesn't mean you can't pump them.

7.  DON'T WATCH THE CLOCK!  Take music with you or watch TV on the treadmill or make up songs or stories in your head.  If you are running in a group, something we did in cross-country was to take turns making up parts of a story. Whatever you have to do to keep from thinking about how tired and sore you are.  I tell everyone that running is 80% mental.  Anyone can run as long as their brain doesn't get in the way. Something I think while running is "run until nothing jiggles... run until nothing jiggles... run until.." :)  But whatever you do, don't get "My Sharona" stuck in your head... it's awful!!!!

Sprouted Tortilla Dessert

Well, if you make a dinner, like the "Natural Burrito" and have leftover Tortillas, here is a quick yummy dessert to make.

1/2 tbsp. Coconut Oil (per tortilla)
Ezekiel Sprouted Tortillas
Cinnamon
Sugar
Berries

In a large skillet, melt coconut oil on medium/high heat. Cook tortilla until hard and starting to brown. Place onto a paper towel or paper bag (what I did) to soak up some of the oil. While still hot, sprinkle on cinnamon and sugar (more cinnamon than sugar :) to both sides. Plate and top with berries of your choice.

Natural Burrito

1 lb of grass-fed ground sirloin (check on-line for local farms to buy from)

1/3 cup diced onion

1 clove minced garlic

1/2 tsp cumin (or more to taste)

2 cups cooked brown rice (organic)

3/4 cup salsa

1 tbsp. cilantro, chopped (organic)

1 tomato, diced (organic)

1/2 cup low-fat cheddar cheese, shredded (organic if you can find it)

1/2 avocado diced (organic)

Ezekiel 4:9 Sprouted grain tortillas (found in the freezer section of Kroger's Natural foods department)

In a large skillet, brown the beef over medium heat. Add garlic and onions and cook until soft (about 4 minutes). Add cumin, rice, salsa, and cilantro. Stir. Reduce heat and cook for about 6 minutes on low.  On tortillas, add mixture and top with cheese (a small amount) more tomatoes, avocados, and more salsa if you want. 

The Ezekiel Tortillas are flourless. Ingredients: Organic sprouted wheat, Filtered water, Organic sesame seeds, Organic sprouted soybeans, Organic sprouted barley, Organic sprouted millet, Organic sprouted lentils, Organic sprouted spelt, sea salt. ..... So good for you!

Shrimp Orzo

1 tbsp extra-virgin olive oil
1/2 onion, chopped
4 cloves minced garlic
1/4 cup chicken or vegetable stock (low sodium, organic)
2 cups cherry tomatoes, halved
3 tbsp. fresh parsley, chopped
1 tsp. dried oregano
1 tsp. dried basil
1/2 tsp. salt
1/2 tsp. pepper
1 lb. shrimp, peeled and deveined (precooked if you prefer or want to save some time)
1 cup orzo pasta
3/4 cup crumbled feta cheese
1/4 cup fresh grated pecorino romano cheese

Cook the pasta according to the package. Add some salt to the water, no oil. Once cooked, do not rinse, just drain the pasta. Place in serving dish.

While pasta is cooking, heat oil in a large skillet on medium heat.   Add the onion and garlic and cook until soft (about 4 minutes). Add stock and cook another minute. Add tomatoes, part of the parsley (save some for garnish), oregano, basil, salt, pepper. Cook for another 5 minutes. Add the shrimp and cook, stirring constantly until the shrimp is barely pink (about 3 minutes). If you are using precooked shrimp, just cook until heated through.

Pour the shrimp, tomato sauce over the orzo. Top with feta cheese, remaining parsley and romano cheese.

Enjoy!

*Don't forget to choose all-natural and organic at the grocery store whenever possible!!

Adapted from www.preventionrd.com/2012/04athenian-orzo/

Vacation

Well, my wonderful husband took me to a resort for my 30th birthday this weekend. Great news! I had to eat out all weekend after not eating out at all for over a month, not great news! There weren't many places to choose from where we were, so we had to just make the best choices we could. One great surprise was that we found a hamburger place that raised their own grass-fed cows for their burgers. Yeah! The owner is a farmer. If you are ever in Paoli, IN stop in at Super Burger. 

We split oatmeal, fruit and an omelet each morning for breakfast.  The oatmeal was so filling that we were able to eat small lunches and snack on trail mixes, etc.  You may not be able to tell from this picture, but that bowl of oatmeal is huge!!!  (The toast did not get eaten)

Our exercise for the weekend, 18 holes of golf. Now I haven't played golf in about 5 years and we were playing on a pretty tough course, so let me just brag for a second... I parred 3 holes! This is one of them.  My husband of course played great! I did however beat him on one hole, this one, my favorite one. My small little victory.

Other than golf, I didn't do any more exercising. My body definitely needed time to rest after last week. So I made sure to get plenty of sleep and drink plenty of water. Now we are home and headed back to the gym tonight. After all of that food this weekend, I will be hitting the treadmill pretty hard. It's time to start seriously training for a 5k.

Kids Lunch

Here is my kids lunch for today. Please excuse the artwork on the picnic table. :) The sandwiches are organic whole wheat bread, with organic low sugar strawberry jam, all natural organic peanut butter. The apples are organic, the chips are organic blue corn chips. The drinks I made in the blender using the rest of the cut strawberries, blueberries, and spinach with a cup of ice and 100 percent grapefruit juice. My son  is a picky eater, not with taste, but with texture. He will eat fruit if it is blended, mashed, dried, or juiced, but he will not eat it in it's whole form. So this is how he gets his fruit and veggies. In juice or smoothie form. At this point, whatever gets the food in him works for me. They LOVE Naked juices, so these homemade versions work great. If we are out and I'm not around the blender, we pick up any flavor of Naked juice. So, to sum it up, in this lunch they got : a serving of whole grain (bread) and blue corn chips, many servings of fruit: apples, strawberries, blueberries, grapefruit juice, a protein: peanut butter, a serving of veggies: (a small serving, but I did get some in) spinach and blue corn chips. The best part, they love it!

Oatmeal

One of the best things you can eat to start off your day is oatmeal.  Old fashioned oats or steel cut oats are your best option. Stay away from the instant oatmeal that is filled with sugars and artificial flavors.  Add your own flavors, there are so many options.  Use skim milk, or if you are lactose intolerant or just trying to cut back on your dairy, use almond milk. My favorite combo for oatmeal is: oats, organic milk, cinnamon, peanut butter, raisins, honey, flaxseed.  That has become my go to breakfast, especially on days I know that I'll need to stay full for a while. Oatmeal keeps your blood sugar stable longer than a lot of other breakfast choices. It has high levels of fiber the help us feel full longer and steady our insulin levels. (Master your Metabolism) The fiber in oatmeal is soluble fiber, which is thought to reduce blood cholesterol by binding with digestive acids made from cholesterol and sending them out of your body. When this happens, your liver has to pull cholesterol from your blood to make more digestive acids, and your bad cholesterol levels drop.  Fiber also protects from heart disease, and colon cancer by sweeping carcinogens out of the intestines quickly. It's a Super Food!!!
Here are some options to add to your bowl:
berries- strawberries, blueberries, blackberries, raspberries
bananas
honey
cinnamon
peanut butter- all natural (only ingredient is peanuts)
almond butter (same)
vanilla
flaxseed
apples
nuts- walnuts, pecans, almonds

Here's my breakfast this morning. Yum!!!!

Snacks

Here are our snacks for the week. Watermelon, bananas (freeze), oranges, strawberries, apples, pineapples, celery, peppers, and carrots (all organic).  I've been cutting up fruits and veggies on Mondays. It takes about 30-45 minutes to cut it all. The apples (and pears) are dipped in lemon juice (thanks for the tip Krista) to keep them from browning.  Now if we want a snack, just go in the fridge and grab a handful. Or if we are in the mood for a smoothie, just grab some bananas and strawberries (and yogurt and milk) and you've got a quick smoothie.  We've been eating the veggies with hummus or salsa.  For the first time in a long time, I am no longer throwing away fruits and veggies at the end of the week. They are gone before they have a chance to go bad! There is no "do we have anything to eat?" or "I can't find a snack!" If you are single or just have too much to get through in a week, freeze half of it. Make sure you freeze it as soon as you get it home, washed and diced to keep as many nutrients as possible. Another way to cut down on your meal prep time during the week is to go ahead and chop some onions, peppers, etc. while you have your knife and cutting board out. Either freeze them or store in an airtight container in the refrigerator. Other fruits we have done are blueberries, kiwis, pears, mangoes, and raspberries.  The containers you see here are ziploc brand containers. I LOVE them because they all stack into each other and the lids fit both sizes. The lids also stack nicely. I've thrown out all other tupperware.  Now that your snacks are taken care of (and can be used as part of your meals), you can concentrate on your meals.

May 6-12 snacks: pears, apples, strawberries, pineapple, tomatoes, carrots, peppers, kiwi. Plus I cut up a two lb bag of sweet peppers to freeze for dinners. Took about 45 minutes and I'm ready for the week! I also have hummus and greek yogurts in the fridge ready to be used as dips for these snacks. I'm not typically an organized person, so this feels good to have at least this done to make my life less crazy!