Gluten-Free a Borrowed Recipe

I have been following an old classmate’s blog. She is vegan, a dancer, a yogi and a runner, and she posts some pretty amazing recipes. 

Last week she posted a recipe for Strawberry Coconut Bread that looked absolutely divine!  Making it was on my weekend to-do list, but the beautiful weather, digging a garden and opening my mother’s swimming pool got in the way.  Baking, to me, is more of a rainy day activity, and yesterday turned out to be the perfect day to give this recipe a try!

Since I am gluten-free, I had to make one major modification: swap the organic whole wheat flour for organic gluten-free all-purpose flour.  Besides that, I did make a few additional modifications, experimenting with coconut oil and coconut sugar.  I also swapped the egg substitute for whole eggs. 

These muffins turned out better than I expected!  I sometimes get nervous altering the major ingredients in a recipe because you never know how the switch will affect the turn out.  Gluten-free all-purpose flour sometimes doesn’t react the same as regular flour, and I’m a newbie with coconut oil; I wasn’t sure if that swap would create an undesirable end product.  But, the end result was a light, bread-like muffin with a mild coconut flavor.  It is the perfect breakfast muffin.

If gluten-free isn’t your thing, hop on over to Holly’s blog, Finding Stillness in a Crazy World, for the original vegan recipe!  Tell her “Jackie sent you!”

 

Gluten-Free Strawberry Coconut Breakfast Muffins
Makes 16 muffins

1-1/2 cups organic gluten-free all-purpose flour
1 cup organic coconut sugar
1-1/2 teaspoons ground cinnamon
1/2 teaspoon baking soda
1/2 teaspoon salt
3/4 cup coconut oil, melted
2 eggs
1/2 cup fresh organic strawberries, diced
1/3 cup unsweetened organic shredded coconut

Preheat oven to 350 degrees.

Mix the flour, sugar, cinnamon, baking soda and salt in a mixing bowl.  Add oil, eggs and mix on low-medium speed to incorporate the ingredients.  Fold strawberries and coconut into the batter by hand.

Divide batter between baking cups, filling 3/4 of the way full.  Top with additional shredded coconut. 

Bake at 350 degrees for 30 minutes, or until a toothpick comes out clean.

Calories: 184.7
Fat: 11.1 g
   Saturated: 9.3 g
   Polysaturated: 0.3 g
   Monosaturated: 0.8 g
Cholesterol: 23.3 mg
Sodium: 121.2 mg
Potassium: 35.7 mg
Total Carbs: 21.0 g
   Fiber: 0.6 g
   Sugar: 12.3 g
Protein: 2.0 g

*Nutritional information provided by SparkRecipes.com recipe calculator.

New Take on Mexican Pizza

It's been a crazy week.  Between scraping the grass off of our future garden site and prepping for my friend's bridal shower, dinner has been on the fly, quick and simple.  Last night, however, it rained!  Glorious, glorious, wet, cooling rain.  Rain that washed away any guilt I may have felt for not going outside and working in the garden.  Soul cleansing rain.  Rain that created the opportunity to stay inside and play in the kitchen.

Now, I'm sure by now everyone has heard of cauliflower crust pizza, the new rage in guilt-free indulgence.  I'm a sucker for pizza and being gluten-free, this has been my go-to craving crusher.  I'm also a sucker for Mexican food.  Or maybe I'm just a sucker for cheese (no wonder I've had a hard time getting, and keeping, the weight off).  Any way you slice it (pun intended), I love food that's bad for me.

Anyhow, as I drove home from work yesterday contemplating my dinner options, it dawned on me.  Black bean crust Mexican pizza.  SAY WHAT?  If it can be done with cauliflower, it can be done with black beans.  And it can be.

So here ya go.  Give it a try the next time you're craving pizza and Mexican.  It won't disappoint.

 



Black Bean Mexican Pizza
Makes 4 servings

Crust
1 can black beans
1 clove garlic
1 egg white
1 tablespoon gluten-free all-purpose flour

Preheat oven to 350 degrees.

In a food processor, blend black beans, garlic, egg white, and flour until completely incorporated and smooth.  Prepare baking sheet with non-stick olive oil cooking spray.  Smooth black bean mixture out over the baking sheet with a silicone spatula.  Spray the top of the black bean mixture with cooking spray and bake for 30 minutes.

Remove the baking sheet from the oven and top with 1 cup of organic salsa, 3/4 cup mozzarella cheese, and your favorite veggies.  Bake for an additional 15 minutes, or until cheese is melted. 

I topped mine with 1/2 of a ripe avocado, 1/2 cup of spinach, 1/2 of a tomato, diced, and 2 tablespoons of sour cream.  The nutritional information for this combination is as follows:

Calories: 262.8
Fat: 10.7 g
   Saturated: 4.9 g
   Polysaturated: 0.8 g
   Monosaturated: 4.1 g
Cholesterol: 24.7 mg
Sodium: 499.8 mg
Potassium: 589.2 mg
Total Carbs: 24.8 g
   Fiber: 8.4 g
   Sugar: 0.1 g
Protein: 18.6 g

*Nutritional information provided by SparkRecipe.com recipe calculator.

My First Half Marathon

I did it.  Yesterday, the 5th of May (or Cinco de Mayo to those who need a reason to drink), I ran in the UPMC Health Plan Pittsburgh Half Marathon. 

 

Now, I have to share the back story of my participation in this event for anyone to really appreciate this accomplishment.  Back around February, I had great intentions of registering for this race.  I have done a 15k in the past, and I was just itching to do a half marathon.  This was going to be my year.  As I ran on the treadmill, thinking about registering as soon as I was done with my workout, my friend texted me and told me that the race was sold out.  He had been able to register for it, but now I was S-O-L.  Disappointed, I shrugged it off and moved on.

 

Fast forward to the first week in April.  I was browsing Facebook one afternoon when I saw a shared post from my friend Jessi's sister advertising a race bib for sale.  Immediately, I commented with, "I'll take it!"  It turned out that Jessi had registered for the race, but unfortunately suffered a case of Achilles tendonosis and couldn't run.  I felt bad because she had trained so hard, but I was also excited to get the opportunity to participate. 

 

I had been running pretty steady since January, but I hadn't really been training for anything in particular.  My high mileage days were six max and done on the treadmill.  I had four weeks to get ready.  And then I got bronchitis.  Scratch that, I had three weeks to get ready! 

 

I developed an intense three-week training schedule that included lunchtime runs around my office building, two 5k races, and some evening distance runs.  I was able to stay consistent with my lunchtime runs, but the evening runs didn't often happen.  I did manage to pull off 9.5 miles on the treadmill one Monday evening though.

 

Thursday, May 2, I was as ready as I was going to be.  I was done with my training and planned for two rest days before the event on Sunday.  I set my goal time at 2:45:00.  Pretty modest, but I didn't know how much of the race I'd have to walk.  I just wanted to finish.

 

The atmosphere in downtown Pittsburgh at 6 a.m. on Sunday morning was incredible!  Thousands of people gathered in the streets - marathoners, half marathoners and relay runners - stretching and getting amped up for the run.  "Boston Strong" bibs hung off the backs of many runners' shirts.  The energy was high, and my nerves were too!

 

I stood in Corral E, listening to the opening ceremony, the National Anthem and God Bless America.  And then the countdown: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1...the elite runners were off!  Tick, tock, tick, tock.  Twenty minutes later, Corral E made it's way to the starting line, and we were off!

 

The first six miles seemed to fly by.  I jogged at a comfortable pace and my body felt good.  I took in the sights: the Strip District, the bands that lined the streets, the spectators and their signs, the rivers.  It was a beautiful day for a run! 

 

Mile seven, mile eight.  Still doing okay.  Mile nine.  I need a boost.  Running through the South Side, heading for the marathon/half marathon split, I saw a familiar face in the crowd.  My friend Amy, along with her students, stood cheering the runners on.  Of course I had to run over and say "hi!"  And that was the boost that carried me over the Birmingham Bridge.

 

Mile 10.  Boulevard of the Allies.  I need a water station!  Mile 11.  Mile 12.  There's no sense in walking now.  I'm almost there!  I can see the finish line!  I'm behind the 2:15:00 pacer!  Mile 13.  RUN! 

 

And then I crossed the finish line.  2:37:22.  Holy shit I beat my goal!  I did it!  I ran 13.1 miles!  The feeling of accomplishment cannot even be described.  I was...proud.

 

My official finish time for the UPMC Health Plan Pittsburgh Half Marathon was 2:17:37.  My average pace was 10:30.  I crushed my goal. 

 

So, what's next on my running agenda?  Another half marathon?  You bet!  But not the Pittsburgh Half.  I'm shooting for the full next year!  And I will definitely give myself more than three weeks to train!

 

 

There Is No "Free" In "Investment"

There are very few people out there that are completely comfortable with their body.  There are even fewer people out there that are comfortable with their body and have never had to work for it. 

Achieving a positive body image is hard work.  It’s dedication.  It’s determination.  It’s an investment, because after all, you've got to spend money to get a return on your workouts and healthy eating.  Investments aren't free. 

Sure, you can go out and walk or run for free, but replacing your sneakers every 300 or so miles is not free.  And a good, quality pair of sneakers with the appropriate support for your foot type and activity of choice aren’t even close to free; they’ll run you upwards of $100.  And maybe you don’t like to walk or run when it’s raining or snowing, or even cold outside.  So you buy a treadmill.  Also not free. 

Now, you’ve just bought new sneakers and the weather isn’t up to par, so you bought a new treadmill.  You’ve just dropped a minimum of $400 on your fitness.  You walk or run on your treadmill, but slowly you lose interest and now it’s become more of a clothes rack than a tool to build strength and endurance.  You’re feeling blah and you need motivation to get moving again, so you head down the road and join the nearest gym.  $100 sign-up fee plus a $40 monthly fee with a one year contract.  Not free.  Personal trainer?  Not free.  Specialty classes?  Not free.  You forgot your towel?  It’s not free to borrow one.  And on top of all of the FEES (not FREES), you have to workout on their schedule.  They don’t open until 5 a.m., but you need to get there by 4:30 a.m. to get your workout done, shower and head to work.  Your workout suffers or you just don’t do it.  Before you know it, you’re paying $40 a month for a gym membership that you use maybe once a week, or maybe not at all.  But you can’t cancel it because it’s not free to do so.

Here is where Beachbody comes in.  Everyone has seen the infomercials on TV: P90X, 10 Minute Trainer, Insanity, Brazil Butt Lift, and the list goes on.  Guess what?  These videos are not free, but what they do offer is well worth the price.  Here’s the scenario:

You wake up one morning, look in the mirror and think, “I’ve got to do something.  My belly is a little jiggly, my arms lost their tone, and my legs are starting to get dimples.”  So while you are dressing, the TV is on and Shaun T is all hyped up and looking for the next Insanity success story.  You think, “Wow, that sounds fun and the results look amazing!”  So you pick up the phone and place your order.  You just spent some money, but here’s what you get: a multi-DVD workout program complete with your own personal trainer to help you get results (Shaun T), a meal plan to take all of the guess work out of healthy eating, an independent Beachbody coach who will be there to answer any questions you may have or help you when your motivation takes a dip, access to the Team Beachbody website where you can connect with other people on the Insanity program, read informative articles and blogs, and post your own progress and success story.  But, besides the things the postman delivers to your door, you also get FREEDOM.  You have the freedom to workout when you want, in the comfort of your own home!  There is no lugging toiletries, shower gear and clothes to the gym.  You can finish your workout and boom!  Get ready for work! 

No, Beachbody programs are not free, but they are a one-time fee.  You can complete the program as many times as you’d like or do it as a hybrid with your other training programs.  Your health and fitness is an investment; it’s just a matter of what kind of investment you want to make.  Visit the Team Beachbody website and you will see multitudes of success stories.  It truly is an investment with a high return! 

If you are interested in learning more about Beachbody programs or taking the Beachbody challenge, please contact me to set up a time to chat.

Reaching Milestones

Today marks another milestone in my health and fitness journey.

I have always struggled with my weight, even before I was diagnosed with hypothyroidism and then PCOS.  I would workout, lose weight, get comfortable, and then gain it all back.  It was a vicious cycle for me that I just couldn’t get a hold of.

In 2009, I started running daily in order to train for the Gate River Run, a 15k race in Jacksonville, FL.  I lost 20 pounds while training, and I felt better than I had in years!  I bought all new clothes – mostly size 8’s – and threw away the size 12’s and 14’s that were hanging in my closet.  I vowed that I would never wear those sizes again.  However, the weight began creeping back on towards the end of 2009.  I couldn’t figure it out.  I hadn’t changed my eating habits, I was still running as much as I could, and I worked as a waitress so I was constantly on the move.  It didn’t make any sense.

In 2010, I was diagnosed with PCOS.  My doctor put me on Metformin and sent me on my way.  Nothing changed.  I was still struggling to lose weight.  I exercised, ate right and still, nothing.  It wasn’t until September of 2012 that I decided to take my health into my own hands.  I got off Metformin and began eating a gluten-free diet.  I dropped 12 pounds.  It didn’t hurt to exercise anymore!

Just this past February, I decided to take my health and fitness one step further by joining Beachbody as an Independent Coach and participating in a Beachbody Challenge Group.  I began drinking Shakeology every day and working out with P90X.  I lost another 8 pounds, putting me at a total of 20 pounds lost since September!  I still have 10 more pounds to go to reach my goal of 138, but I am confident that I am well on my way!  I have taken my health into my own hands and have successfully managed my disease and my weight.  I have made a lifestyle change.  I will not wear those sizes again!

So, what is the milestone that I reached today?  I went shopping in my bin of 8’s and 10’s and medium shirts this morning.  My favorite shirt from Express finally fits!  The size 10’s I put on with it?  They are almost too big!  I have not been able to wear these items since 2009.  This is a huge accomplishment for me, and my motivation to stay on track!  Hard work does pay off, it just takes a little dedication and commitment to see results.

 

Ah-MAZING Fish Stew!

It's been pretty warm here over the past week, which some may say is NOT soup weather.  But, when you are coming off the tail end of bronchitis, it is ALWAYS soup weather!

As I sat in my cube yesterday pondering over dinner options, I decided to take my indecision over to allrecipes.com to see if I could find some inspiration.  I had taken shrimp out of the freezer the night before; however, it was left to thaw in the fridge when my fiance didn't make it home from work until nearly 8:30 p.m.  So, I knew I was making shrimp.  But with what?  Nothing was sounding particularly appetizing. 

The nice thing about allrecipes.com is that you can type in the ingredients that you have on hand, and it will match you with some recipes that fit your list.  I typed in: shrimp, carrots, celery and chicken.  Ta-dah!  I was matched with a fish stew that sounded delish!  Now, unfortunately for me, I did not have some of the ingredients in my fridge or pantry, but fortunately for me, I'm inventive and can usually manage to eek out something palatable.  This, my friends, was a HIT modified and all!  This soup is amazing right off the stove, or as reheated leftovers!  I can't get enough!  And the best part?  It's relatively clean and low calorie (the nutrition information provided is for six hearty servings.  It probably makes a more realistic eight servings, lowering the number of calories per bowl).

I hope you'll try this recipe and let me know what you think!  Enjoy!

Ah-MAZING Fish Stew
1/4 c. olive oil
4 stalks of celery, diced
1/2 onion, diced
3 carrots, diced
3 cloves of garlic, diced
1 large can of crushed tomatoes
2 roma tomatoes, diced
2 - 1/2 c. water
1 c. white wine
1/4 c. creme sherry
4 red potatoes, diced
1 boneless, skinless chicken breast, diced into small pieces
Salt & pepper to taste
1 T. Old Bay Seasoning + more to taste
1/2 T. basil
Dash of paprika
1 lb. medium cooked shrimp, peeled and tail removed
1/2 lb. of white fish (haddock) cut into chunks

Heat oil in a large pot over medium heat.  Mix in the celery, onion, carrots and garlic.  Cook until onion is tender.  Stir in the tomatoes, crushed tomato water, wine and sherry.  Add chicken and potatoes.  Season with salt, pepper, Old Bay, basil and paprika.  Bring to a boil, reduce heat to low, and simmer one hour.

Mix shrimp and fish into the stew.  Continue cooking 5 minutes, or until fish is easily flaked.  Remove from heat and allow to sit 10 minutes before serving.

Calories (6 hearty servings): 452
Fat: 11.8 g
Cholesterol: 208.7 mg
Carbs: 36.5 g (dietary fiber: 6.2 g/sugar: 7.8 g)
Protein: 41.2 g
Nutrition information provided by recipes.sparkpeople.com/recipe-calculator.asp

My WHY

I have been at the P90X Beachbody Challenge for two weeks now.  While the scale hasn't budged an ounce, I am seeing real results.  I have lost three inches overall: one inch in my hips, one inch in my waist and a half inch in each thigh.  Pants that were snug two weeks ago are now comfortable.  And even though I've been down with a cold for a few days, I am feeling great!

Seeing results is awesome; seeing results fuels motivation.  But, results isn't the only thing that keeps me motivated to get up at 4:30 a.m., push my workouts to the limit, and eat a relatively healthy diet.  Inspiration keeps me motivated.  I want to inspire those around me to live the healthiest life they can.  It's not about losing weight; it's about getting active, reducing the risk of disease, eliminate the need for prescription drugs, staying mobile, pain-free and full of energy.

I've heard people say, "I don't want to live to be 100.  There's no quality of life at that age."  The truth is, you don't have to be 100 to lack quality of life.  You can be 50, 40, even 30.  So many people are sedentary and eat diets high in fat, sodium and sugar.  They have preventable health issues, weight problems, pain, fatigue, all of which could be reversed with an improved diet and exercise.  It's never too late to change the way you live.  The benefits are endless!

I do want to live to be 100,  and I plan on it.  I plan to still be running - or at least walking!  I want to see my children grow up and their children grow up.  I want to share my love for the outdoors with them: running, hiking, camping and kayaking.  I want to be free of major prescription medication and free from major disease.  At 34, I'm taking charge and planning for a healthy and exciting future.  If I inspire one person to join me on this journey, I will feel successful.

If you are ready to take control of your health, or want to inspire others through your own journey, contact me for more information. 

Gluten-Free Fudge Brownies (with a twist)

After going gluten-free in September of 2012, I spent a great deal of time looking for great tasting, easy recipes that would keep me feeling somewhat normal.  I love to bake, and I love to eat.  I wanted to find options that weren't just free of the pesky little protein, but options that also provided some nutritional benefit.

Fast-forward to yesterday, when I stumbled across an online recipe for Fudgy Black Bean Brownies.  I scanned the ingredients.  This recipe was okay to begin with, but I thought with a few minor tweaks, it could pack a healthy punch.  So armed with my recipe, I took to my laboratory.

I substituted this, I substituted that, I mixed it all up and popped it in the oven.  What came out was a pleasant surprise.  Moist, delicious and healthy fudge brownies!  If your sweet tooth is calling, I suggest giving this recipe a try.  And of course, let me know what you think!

Gluten-Free Fudge Brownies (with a twist)

-1 - 15oz. can of black beans, drained & rinsed well
-3 lg. eggs
-3 T. canola oil coconut oil
-3/4 c. granulated sugar 3 individual packets of Stevia
-1/2 c. unsweetened cocoa powder Chocolate Vegan Shakeology
-1 t. vanilla extract
-1/2 t. baking powder
-pinch of salt
-1/2 c. 1/4 c. mini semi-sweet chocolate chips divided

Preheat oven to 350 degrees.  Lightly oil or coat an 8x8 inch baking pan or dish with non-stick cooking spray and set aside.

Place the black beans in a food processor and process until smooth & creamy.  Add the eggs, oil, sugar Stevia, cocoa powder Shakeology, vanilla, baking powder & salt, and process until smooth.  Add 1/4 c. of the chocolate chips and pulse a few times until the chips are incorporated.

Pour batter into the prepared pan, smooth with spatula, and sprinkle remaining chips on top.

Bake 30 -35 minutes, or until the edges start to pull away from the sides of the pan and a toothpick inserted in the center comes out clean.  (May take closer to 40 minutes.)

Cool & slice into two-inch squares.



Day 1 - P90X Challenge

Today begins the Beachbody Spring Into Action Challenge Group.  I have made the commitment to follow the P90X fitness program, drink Shakeology every day, and check-in with - and be accountable to - all of the other men and women participating in the challenge. 

 

My goals are simple: to lose weight, lose inches, become an overall healthy person, and develop a lifestyle that I can stay true to even after the challenge is over.  I have been a yo-yo dieter for years, and I'm passionate about making this the last time.

 

Over the next 90 days, I promise to post updates to my progress.  I will be accountable to you, my readers.  With that, here are my before photos and measurements.   I am not ashamed to share them, because they will only get better.  This is the last time you will see me at 155 pounds, with a 35.5 inch waist, 38.5 inch hips and chest, 22.5 inch thighs and 12 - 13 inch arms.

 

I am excited to take this jouney, and I hope that my transformation will be inspiration to someone else.  If you would like more information about Beachbody Challenge Groups, please feel free to contact me.  Let's achieve greater health and fitness together!

 

 

Muscle Milk v. Shakeology: my non-professional opinion

 

A friend of mine contacted me yesterday to inquire about Shakeology.  She explained that she was interested in trying it, but couldn't justify spending the money for it since she was already using Muscle Milk.  This got me thinking: what are the differences between Shakeology and Muscle Milk?  What do each bring to the table and why would one be better than the other?

Now, I am not a nutritionist.  I took a nutrition class in college, but an expert that does not make me.  I am merely providing my own interpretation of the nutrition labels.  As with any health or fitness product, you should consult with your doctor before deciding which is right for you.

What is Muscle Milk?  Muscle Milk is a nutritional supplement that offers added protein and nutrients to help athletes maintain energy during, or recover from, intense workouts.  It comes in powder form as well as pre-mixed bottles.

Similarly, Shakeology is a nutritional supplement that also offers added protein and nutrients, however it is intended to be more of a meal replacement shake to help people looking to lose weight meet their goals by controlling caloric intake and curbing cravings.  It comes in powdered form.


Nutritional Guide for Chocolate Muscle Milk Powder

While both products offer benefits to athletes, Shakeology is geared more towards people looking to lose weight and build lean muscle.  Muscle Milk is geared mostly toward those looking to increase muscle mass.  But, whatever your fitness goal may be, it is my opinion that Shakeology offers a more complete nutritional package with more nutrient-rich, naturally occurring superfoods.

Although one scoop of Muscle Milk contains less calories than Shakeology, one scoop of Shakeology contains less fat and cholesterol.  Shakeology also contains more fiber and protein than Muscle Milk.  When it comes to vitamins, Shakeology offers a greater percentage of the recommended daily value (RDV) of each, with the exception of magnesium (both products contain 20% RDV of magnesium).


Nutritional Guide for Chocolate Shakeology Powder

As for the ingredients, Muscle Milk contains processed or artificial ingredients (maltodextrin, crystalline fructose, acesulfame potassium and artificial flavors) including alkalized cocoa powder.  According to e-how, alkalized cocoa powder is cocoa powder with added potassium carbonate, which enhances flavor and helps the cocoa to mix with liquids easier.  However, it is lower in "health promoting flavanol antioxidants than untreated cocoa."  Shakeology contains natural, non-GMO sweeteners, natural flavors, and natural cacao, a superfood known to be rich in antioxidants.

As with any product, you get what you pay for.  It costs far less to purchase processed foods rather than natural whole foods, and protein-rich shakes are no exception.  Price shouldn't be your deciding factor, complete nutritional value should be.  And in my opinion, Shakeology is the complete package.  



Tummy trouble

These past two days have been a harsh reminder that I have trouble digesting certain things.  Just seven months ago, I was in a constant battle with my gut; there was a tug-of-war between constipation and diarrhea going on, and I couldn't figure out how to cure it.

Unrelated, I began reading articles about polycystic ovary syndrome (PCOS) and how to treat it naturally.  Blog-after-blog tied gluten intolerance to the disorder, and suggested that a diet free from gluten could help reduce the symptoms and increase a woman's chances of fertility.  Being 33-years-old at the time and worried about my ability to have children, I decided to give the gluten-free lifestyle a try.

I was pleasantly surprised at the ease of transitioning to a diet free from wheat and other grains.  I quickly adapted to gluten-free bread, pasta and even crackers.  Pizza wasn't even an issue; I discovered cauliflower crust pizza, and it satisfied my craving.

Almost immediately, I noticed a change.  My stomach felt better.  It became less bloated and I became more regular.  I even noticed a difference in my menstrual cycle.  It was also becoming more regular. 

Of course, I am a human and we all have slip-ups.  I have consumed gluten-containing foods since going gluten-free, and I do notice a difference.  It has taken me up to three days to recover, depending on what kind of food I eat.  To be honest, it's not worth the suffering to have a bite of regular cake or a piece of hand-tossed pizza, but sometimes it's the only option.

I encourage anyone who battles stomach issues to do an elimination test.  Gluten, dairy, soy and nuts are just some of the foods that people tend to be sensitive to.  Try eliminating gluten for a week, and assess how you feel when you reintroduce it to your diet, and then move on to dairy.  You may find the culprit.  And as with anything health-related, be sure to consult your doctor if your stomach issues are serious or before making any drastic changes to your diet.

Training to run

As an avid runner, I'm always looking for ways to improve my performance.  Distance workouts, speed workouts, and regular old jogs fill my weekly training schedule, but it's the strength training that may provide the most benefit.

If you type "benefits of strength training for running" into your search bar, numerous articles on the subject will pop up.  Go-to publications like Active.com and Runner's World publish articles singing the praises of strength training for running performance.  But why not just run?  Doesn't performing an activity make you better at it?

Not entirely.  Strength training can improve a runner's speed, endurance and agility, and also reduce the risk of injury.  It balances out the muscles.  It stabilizes.

Strength workouts can be done with little equipment.  Pricey gym memberships aren't necessary; squats, lunges, plyometrics and core exercises can all be done from the comfort of home.  If you're training for a race, incorporate these workouts into your routine.  Track your progress.  Watch your mileage increase while your finish times decrease.  What do you have to lose?

If you would like more information on strength training and distance running, visit http://strengthtrainingfordistancerunners.com/how-to-integrate-strength-training-with-running.

Have your cake...and eat it too

The weekend is probably the hardest time to stick to your health and fitness goals.  Friday's are made for Happy Hour with co-workers and friends, Saturday's are made for birthday parties and weddings, and Sunday's are made for family get-togethers.  All involve snacks, drinks and desserts.

Our culture's idea of dieting involves starvation and deprivation.  We think we can't achieve our ideal body without giving up everything we love.  However, it's that thinking that sets everyone up for failure.

A real "diet" doesn't involve starvation or deprivation.  In order to be successful and reach your health and fitness goals, you need to change your eating lifestyle.  Make better food choices, incorporate more "real" food and less processed, control your portions, and most importantly, don't deprive yourself of treats.

When we deprive ourselves of the foods that we love, we tend to binge when they are finally reintroduced back into our diet, thus throwing our calorie consumption over the edge and causing feelings of guilt, which may in turn lead to more indulgence.  If we allow ourselves to sample small tastes of otherwise forbidden foods, we will eat less, keep our caloric intake on track and make our tastebuds happy.

So, next time you are handed a piece of birthday cake, take a bite - heck, take two.  Then throw it away.  If you have a craving for ice cream, have some.  Put a scoop in a small cup instead of a bowl.  You will be less likely to consume a double or triple serving.  Those chocolate candies you got for Valentine's Day?  Have a piece.  But rather than chewing it down and taking another, savor it.  Allow it to melt in your mouth.  Then put the box away.

Deprivation leads to disappointment, indulgence leads to satisfaction and met goals.  So go on, have your cake and eat it too!

Words to live by

A wise man once said, "Plan your work, and work your plan."  That man was my father, and he actually said that a lot.

"Plan your work, and work your plan" is a great piece of advice.  It can apply to most any situation, especially reaching your health and fitness goals.

With the weekend coming, and Monday being the day of "fresh starts," why not take this opportunity to sit down and plan the path to your goals?  What is your desired body?  How do you want to achieve that body?  Write it down.  Post it in a place that will be visible everyday; make it the wallpaper on your computer screen or post a handwritten note on your refrigerator. 

The weekend is a great time to plan out your meals and schedule your workouts for the upcoming week.  Create your menu, and then your grocery list.  Schedule your workouts, and set alarms on your phone to keep you on track.  On Sunday, prepare your food for the week so you can grab-and-go in a crunch.  Making a weekly health and fitness plan will help keep you on track and ultimately help you reach your goal.

Happy planning!  :-)

 

 

 

I've got nothin' but love for...me?

It's Valentine's Day.  It's the one day of the year that makes people a little sappier (or a little more depressed), causes chaos at the restaurants, drives up prices of roses and makes good-intentioned people over-indulge on chocolate.  It's a day to remind your significant other that you care, but as so many people have posted to Facebook, why do you need Valentine's Day to tell someone you love them?  Shouldn't we be practicing the art of "showing" every day?

Here's my challenge: show yourself some love today.  I'm not telling you to return the chocolates or throw out the flowers, or cancel your dinner reservations.  I'm simply suggesting to be good to yourself.  Get your workout in before dinner, choose a light yet flavorful option from the menu, have a glass of water with your wine, and savor one chocolate from the heart-shaped box instead of a handful.  Don't forget the goals you have set for yourself, and stay true to them.  Loving yourself today will keep you from hating yourself tomorrow.  And after Valentine's Day has come to a close, refer back to the last sentence of paragraph one: shouldn't we be practicing the art of "showing" everyday?  That counts for yourself too.