Quote for your Weekend

Its going to be a crazy weekend, so I'm not sure if I will have time to post anything.  Instead, I'm going to leave you with a quote.

"Whether you believe you can or believe you can't, you are probably right." ~Henry Ford

Getting in shape is 90% mental.  The decision that you are able to be healthy makes each step a whole lot easier.  So believe in yourself!  You CAN do it!  Now go have a fun weekend!



Water Water Everywhere...

You walk in the door and think, "Oh my goodness, I am so thirsty!"  You open the fridge and reach for....________.  Fill in the blank.  What is it that you reach for?  Juice, soda, milk, beer?  But what is it that you really need?  Some of you are not going to be happy with the answer.  It's water.  Plain, simple, boring water.  Oh sure there is water in all those other beverages right? So whas wrong with substituting them?  Well theres nothing wrong with drinking other beverages, but they can never make up for straight water in our diet. 

Almost everyone needs to be drinking more water every day.  Those reports that say you should drink 8 glasses of water a day?  They aren't lying. Some of that can come from other sources: coffee, fruits, milk, etc, but most should still come from plain old water.  Its actually not too hard to get enough water a day once you put your mind to it.  The key is not to wait until you are thirsty.  By that time, you are already dehydrated.  When you lose only .5% of your body water, you have increased the strain on your heart.  And it only gets worse from there.  A good rule to live by is whenever you are about to eat either a meal or snack, drink a glass of water 10 minutes before.  This will help you stay hydrated and take care of thirst.  Sometimes we mistake our body's signal for thirst as hunger.  Which causes us to overeat but never satisfying our real need of water.  So drinking that glass of water takes care of that.  Be sure to wait about 10 minutes after you drink to eat so you let your body respond to the water.  You may find you forget about the snack you were going to eat because your body doesn't need it anymore. You can also increase your water intake, by investing in a good water bottle and carrying it around all day.  You'll find yourself sipping from it throughout the day just because its there.  And you will be less likely to feel the need to visit the soda machine at the office. 

Another time that its really important to drink water is before, during, and after working out.  Working out makes you sweat.  Even if you don't think you are sweating, you still probably are, just not at as fast a pace as usual. So be sure to drink water.  If you are a Gatorade drinker, be sure you are doing an exercise that actually makes you lose the electrolytes you are replacing. And then drink water too. 

So what if you just don't like water? Maybe you have city water and prefer well water.  Whatever it is, your body still needs it. But there are so many products out there to help! There are those MiO things on the market these days.  I've looked at them, and if adding them helps you drink water, go for it.  Same goes for those Propel or Crystal Light powder packs.  Or try the flavored water thats on the market. They are at least better than not drinking any water.  Just get one with VERY little to no sugar.  Just somehow, drink water.  We are so blessed in America that we have such cheap access to this life essential element.  Not many other countries have that benefit.  Unfortunately, we don't take advantage of it. (That includes me...I have to really think about getting enough water each day).  I know theres always reports coming out saying "LOOK what's in your TAP WATER!  You are going to DIE!!!" Chances are, no you aren't.  Don't fall for it.  Sometimes groundwater can get polluted but more than likely, those that say that are endorsing some product. If it worries you though,  invest in a water filter.  Or one of those water dispensers that you get the huge blue jugs of water for.  You can get that bottled water while being a little nicer to the landfills.  Hopefully these thoughts will help you increase your water intake throughout the day.  It is such a simple way to become healthier!  Do you have any tricks to keep up your water intake?  Let us know!

Side note: I found another bruise from falling in my race!  Its the size of a quarter. Not sure how I missed it. :)

I survived!! The Story of my First 50K.

I cannot believe I lived to write this post but...this Saturday I finished my first 50K!  Translated for those of us that don't speak in kilometers, thats 31 miles.  The one I happened to choose to run was an extreme trail run in the Appalacian mountians.  Literally, there was no straight land in this thing.  It was either going up or going down.  It wasn't so much of a run as a...very fast paced adventure hike.  For those of you that saw Hunger Games this weekend, the running through the woods sections looked shockingly familiar after this thing. So today, I thought I would give you a brief tour of the most incredible and painful 8 hours of my life.  As you read this, rmember, 2 1/2 years ago, I couldn't run a mile.  This is the type of thing you could train up to too. (in any sport, not just running).

We started by driving 4 hours up to the racing spot Friday night and camping at the start/ finish line.  I woke up in the middle of the night to the sound of ...rain.  Well that blew sleeping out of the water.  All I could think about was the fact that I now had to run a race I was terrified I couldn't do in the POURING RAIN!  Well, by the time we got up at 5:30 in the morning, ate my breakfast of Multigrain Cheerios and a banana, and got out of the tent, it was just drizzling.  We started at 7 AM in the rain.  We started climbing up the muddy trails and came to... a small river. No joke.  I realized I was not going to be dry for quite some time.  So we plowed right on into the knee deep water.  And the rest was history.  We climbed up mud paths, over rocks, and up and back down mountains.  It was treacherous and scary and absolutely beautiful.

Here is just one example.  This is at the summit of Terrepin Mountain... about 23 or 24 miles into the race.  It had finally cleared up at this point so we could see this amazig view.  From here, we had only 7 or 8 miles left, but they were some of the most technical (or treacherous) miles of the race.  We literally had no trail at one point - we just went down a pile of rocks. 

One of the coolest things about this race was meeting the people you were running with.  One guy I ran with carried a pizza through the entire race. No joke! A pizza!  He offered me a slice, but I had just had some food at one of the aid stations (aka pit stops) along the course.  I fell behind him and his friends when they started running uphills.  Then I ran the next over 20 miles with a guy I met that is actually also from Wisconsin!  It was awesome.  Being able to talk to someone while on the course was the thing that really helped me get through those miles.  It made the time go fast, and kept me moving. 

This is my running buddy and I coming on the final stretch.  We literally have a couple tenths of a mile left and I am doing something I did not think I could ever do...I am still running!  Behind us you can see the mountains we just spent all day running in.

After just over 8 hours, I crossed the finish line! Still running!  That was the most beautiful sight of all.

My husband Sam and my sister Emily were the ones that really encouraged me to succeed in this race.

Thanks to taking two solid spills, I came back looking like this!

  Awesome huh??  The next day, I could barely move.  Standing was a huge challenge.  Walking was...ridiculous.  I came out with a lot of muscle pain but no joint issues. Add in a few scrapes and bruises and I've got some good battle scars from this adventure. And...I'm considering signing up for another one next month!  I love being an ultramarathoner!  Its something I never thought I could be, but it just goes to show what you can accomplish when you put your mind to it.  After all, running (and all exercise) is 90% mental! Happy trails!

Please do not Carb-Load like Michael Scott!

I don't know how many of you are fans of The Office, but that show cracked me up when I was cranky during deployments.  I caught one of the episodes today.  It is Season 4, Episode 1, if you want to look it up.  If you don't, heres a summary: Michael Scott (the bumbling idiot boss) hosts a 5K fun run to help cure Rabies.  Yes. I said cure Rabies... Anyways, he decides to prepare himself for this race by carb-loading 5 minutes before the race with a huge plate of fettucine alfredo.  And does not drink any water because rabies causes an irrational fear of water.  Needless to say, it doesn't end well for him. 

This is really funny because I am in the process of carb-loading for my 50K.  It got me to thinking though...lots of people have heard of carb-loading but do they really know how to do it and when it is appropriate.  Let me start by saying no one should be carb-loading for a 5K race.  It is unneccessary for any distance less than a full marathon.  It also is for healthy, long distance endurance athletes with no special dietary needs.  If you do have special needs, its good to talk to a doctor before doing anything like carb-loading.  I am simply going to explain the purpose for it and how I am going through the process. 

For three days before my race, I am increasing my intake of carbohydrates to a high-carb diet level.  This means lots of whole grains like oatmeal, popcorn, granola bars, and spaghetti for me!  And of course, vegetables.  They are another wonderful carbohydrate source.  That is why my supper tonight going to be spaghetti made with whole grain pasta and sauce filled with veggies.  And I am loving it, I can't lie... I still eat all whole grains, but more of my daily caloric intake is carbohydrates. I increase my calorie intake a little, but I eat a lot to begin with, so it isn't necessary to eat too much more. All in all, when you hear stuff about carb-loading, its an advanced dietary technique used to store extra energy for an endurance event.  It helps improve performance (or in my case help me just survive...) and can be healthy when done right, but is definately not something that should be done on a normal basis or by someone who isn't about to do some crazy race because unused carbohydrates will end up stored as body fat. So there you have it! Carb-loading the right way...not the Michael Scott way! 

*If you are an athlete who is considering carb-loading, please don't simply go off of this information.  This is just a brief explination.  Leave me a comment, and  I will be glad to share more with you and help you develop a proper and healthy plan.*

A Plea to You...And an Apology if It's Ever Happened to You

Well, here we are again, back into another week.  At least now even the calendar says its spring!  We welcomed spring today with a tornado warning.  Except the skies were blue. Oh weather, you are so silly.

So I am writing today with something that has been troubling me.  This weekend, I was remembering back to a time when I was talking to someone who had been exercising outside and they told me that as they passed a group of adults, the adults were pointing and laughing at this person.  In fact, I think I have heard about something similar from someone else too.  Has this ever happened to you?  Either having someone laugh at you while exercising, or maybe someone making fun of you for eating healthy foods at a restaurant? I'm sure I have been laughed at too, many times, but I'd just be in my own world, so I never paid attention.  Well, I can sit here all day and tell you about how those people are so insecure in themselves and are pathetic, which is all true, but it really doesn't help.  So I am simply going to apologize for the human race, and then tell you to NEVER let them bring you down.  Never let some little group of pathetic people discourage you from becoming your healthiest and best you! Don't let anyone else control you. Don't let anyone put limits on you; you are unlimited!

So in that spirit I have another challenge for you. Next time you are out exercising or on a walk and you see someone else exercising, tell them good job and to keep it up!  You might confuse them, but you'll also make their day.  You could be giving them the pick up they desperately need.  But if nothing else, please, never make fun of someone who is trying to become healthier.  We all know how difficult it is in this world to take that step and be healthy.  The other day I was out running in the same area as a bunch of Marines.  One of them was passing me and congratulated me on my pace and said he had a hard time catching up to me.  It totally made my day because I am usually a veeerrrrrryyyy slow runner.  It gave me an extra boost go get through my workout just because someone took the time to say something nice.  If you just feel awkward and aren't ready to make the step of saying something, give the passing exerciser a smile and a wave.  Remember, we are all in this journey together.  If you give someone a boost, they will remember it and maybe pass it on to someone else who needs it even more! And it all started with you!

Next time someone laughs at you for your healthy choices, here is one of my favorite quotes to remind myself of:

To those who'd ground me, take a message back from me:

Tell them how I'm Defying Gravity!

I'm flying high Defying Gravity!

And soon I'll match them in renown...

And nobody in all of Oz, no wizard that there is or was...

Is ever going to bring me down!

                                                                        ~"Defying Gravity" from Wicked

What's the Point of Setting a Goal??

I completely forgot to post this yesterday, even though I said I would last week!  Silly me. Last Friday I challenged you to commit to doing something active this past week.  Now is the moment of truth...Did you do it?  If you did, Congratulations!! One week and you have already taken a step towards becoming more healthy!  If you didn't, that's alright, try again next week! 

So you might be wondering why I am pushing you to set goals for yourself.  Without goals, we can't fail.  We just hide behind the fact that we never had a goal to begin with.  By setting a clear goal, like "I commit to walking for one hour 3 times each week," we give ourselves a chance to fail, but more importantly, we give ourselves the chance to succeed.  The best kind of goal is one that is challenging but possible.  It has to be direct, not vague, and positive. For example, "I won't eat junk food" uses a negative spin, but "I will eat healthy foods each day" is positive.  By creating this chance to succeed, you give yourself a source of motivation. 

Now, if your goal is something like, "I will lose 5 lbs in 10 weeks," that is good.  But its hard to physically control when your body loses the weight. Sometimes our bodies do things in strange ways that we aren't expecting... That's why it is also important to have a goal that you can control your success in... a goal like "I will exercise for 5 hours each week for the next 10 weeks," or "I will participate in a 5k in 2 months. (Then sign up for one even if you don't feel ready yet.)"  That is a goal that you can control your achievement in.  You'll notice I put a time on it as well.  This gives you an end to have in sight. At the 10 week point, you can congratulate yourself on your achievement, and set your next goal as well. 

So take some time this weekend, and set a goal for yourself.  Take the risk.  You never know what you are capable of if you don't give yourself the opportunity to fail or succeed!

Does Mr. Peanut Deserve a Spot in your Cupboard?

My sister sent me some awesome topics today to write about!  One that she asked about is peanut butter/peanuts/other nuts.  I thought "Brilliant!  I love Peanut Butter!"  But they are confusing because, as she brings up, they are high in fat and calories but also a good source of protein...so are they good or bad??  Good news my friends, you can keep eating them. :)  First, the fats in peanut butter are the good kind. Monounsaturated and polyunsaturated fats are neccessary for your health, as are some saturated fats.  Nuts are a great source for these, and so are different nut butters.  They also are a decent source of protein.  This is why I eat it after a hard workout often, usually on apple slices. Protein is very important to eat after working out to rebuild your muscles. 

But before you go out and dive into the peanut butter, please think about what kind you have.  Regular peanut butter has peanuts, but it also has hygrogenated oils and added sugar, along with other additives. Wen you buy peanut butter, buy the natural kind.  Make sure the ingredients are peanuts and less than 1% salt.  If there is other stuff in it, it stops being healthy and becomes dessert. 

A handful of nuts is another great thing to include in your diet. This is especially true if your other choice is chips. I suggest dividing a contaner of nuts into serving sizes as soon as you open the container because it is easy to over-eat them.  Pistachios are another great choice when you buy them in the shell because you have to work to get them out.  You feel like you are snacking for a longer time because of the work you put into each nut!

All in all, you can rest assured that nuts and peanut butter are beneficial things to be eating, as long as you use them in moderation. And congrats on choosing that handful of nuts over the bag of chips!

Oh Hello Sun! Welcome Back!

I don't know about where you are, but it is a gorgeous day out here today!  I'm pretty sure its about 78 degrees outside here!  Whether its warm by you yet or not, at least the sun is setting later each and every day.  It sure makes it a lot easier to get outside and active after work when it isn't already dark.  So in honor of the beautiful weather, I'm making a list of outdoor activities that will get you up and active!  If you have other suggestions, feel free to share.  You never know when someone else will love your idea!

Outside Activity Time!

1. Go for a Run (like this wouldn't be my first one...)

2. Go for a bike ride through a park.

3.Walk to the grocery store to pick up fresh vegetables for dinner tonight.

4. Climb around on a jungle gym with the kids for an hour. (Side benefit: They will love that you are out there with them!)

5. Play a pick up game of football or soccer.

6. Go on a nature hike. Whoever finds the first Robin wins. (or make it a full out scavenger hunt!)

7. Play catch...but make the other person run for the ball!

8. Go rollerblading!

9. Mow the lawn with a push mower.

10. Start getting your garden ready. Shovelling, weeding, tilling...it's all getting you moving!

11. Surprise a friend by walking over to their house to say hi and invite them on a walk.

Whatever you do, make sure it's at an active pace.  Keep yourself moving.  And enjoy the sun!  Spring is a wonderful time to start something new, whether its first becoming active, or revamping your current workout plan. 

Side note:  I passed my Nutrition Exam with 90%!  So happy! Also, Happy Pi Day! 3.14 :)

Snoopy is very happy its spring!

"Grilled Cheese, Etc." Sandwich

Yesterday around lunch time, I was hit with the CRAZIEST craving for a grilled cheese sandwich. The problem? Grilled Cheese sandwiches have about as much nutrition as my sock. Especally that American favorite made with white bread and processed american cheese. So I got out my handy dandy skillet and made a way healthier version!  It was so easy, I had to share it with you.

**************************************

"Grilled Cheese, Etc." Sandwich

Ingredients:

2 Slices of WHOLE GRAIN bread

4 Very thin slices of a strong cheese

1 Serving of Turkey or Chicken

A Whole Ton of Spinach (or other dark green leafy veggie)

Small Pat of Butter

Take 2 Slices of a Whole Grain bread (not Multi-Grain...that is not nearly as healthy) and spread a very little bit of butter on the bottom of each slice.  You only really need enough to keep the bread from sticking and to get it to grill. I used maybe 1/2 Tbsp total at the absolute most.  Place the bread butter-side-down in the hot pan. Place 2 thin slices of a very strongly flavored cheese on each piece of bread. I use Pepperjack. The key to this whole sandwich is the strong cheese...you can taste it even when you use a very little amount. Also, please excuse my messed up cheese slices...I had a little trouble with the knife.





Add Turkey or Chicken. Follow that with as much spinach as you can fit. Don't like spinach? Choose any dark green leafy veggie like Kale or even Romaine.  Just don't use Iceberg Lettuce.  That stuff has no nutrients whatsoever.

Carefully place the meat side of the sandwich on the spinach side. Serve with veggies and fruit.

And BAM! Fantastic sandwich in just over 5 minutes.

*****************************************

Now some of you are probably thinking "Thats not even Grilled Cheese anymore!"  Well, it certainly isn't the classic version, thats for sure.  But it is a much healthier alternative. Is it the most heathy thing in the world? No.  Please don't think I am saying this is so good for you, you should eat it every day.  But even the cheese in these small amounts has healthy proteins. The only thing that is honestly not good for you is the butter. All in all, you have given your body something significantly better than Classic Grilled Cheese!

*Side view just for good measure...yummmm....*

Hold Yourself Accountable or How I Guilted Myself Into Running

I don't know about where you all are, but it was a beautiful weekend here!  Thank goodness, because I had to get in my final distance training run.  I ran a solid 20 miles on the trails on Saturday!  Unfortunately, the only reason I had to stop was the old knee decided to act up again... Anyways, I took a couple days off from posting because all I really wanted to do was sleep. 

While I was running, I thought I would share with you one of the biggest things that helped me stay on my workout plan.  I had someone hold me accountable for sticking to my schedule.  Someone that I wanted to impress, that would not make fun of me when I failed, but would help me get back on my feet and never let me quit.  I had my husband play this role for me.  He was the one who originally started training me and went on my runs when he could.  Unfortunately, his job only allowed him to go on my first two runs, then his schedule got all crazy. (You know what the Navy's motto is? Semper Gumbi...always flexible.)  That blew the plan of him running with me right out of the water.  Under these circumstances, we unintentionally developed a system that worked better than I ever hoped. Every day, I reported to Sam how far I ran, along with how I felt and how long it took me.  Every day he would be impressed that I was not only still at it but improving so rapidly.  If I had a bad day and didn't go running, he would remind me that I could make it up the next day.  It got to the point where I felt guilty if I didn't run because I would feel like I failed him. (The funny thing is, he never made me feel that way.  That was all me. But hey, it worked...)  I found myself trying to go just a tad bit farther every day so I could tell Sam about my mad skills that evening.  

Now, don't think I am writing this to make Sam feel all warm and fuzzy inside.  I'll buy him a Hallmark card if he needs that.  I want you to see how effective it can be to have someone to report to.  A spouse or significant other works fantastically in this role, but only if that person is truly excited for you and really wants you to succeed.  It has to be a person who, if you have a bad day/week/whatever, won't say "Well you tried, thats all that matters."  It has to be someone who says, "Don't worry, we can brush this off.  What's your goal for tomorrow?"  It should be someone who will be with you for the long haul and always pushes you towards the future.  Take a moment and think of someone in your life that would hold you accountable.  A parent, a sibling, a friend, a neighbor, a coworker, anyone!  Find someone that you want to impress.  Tell them what your goals are and what you need from them.  It doesn't have to be a big, long analysis of your physical abilities each day.  A text or facebook message will suffice.  Just have someone who will be sure to ask you whats up if they don't hear from you a day. Who knows, you may even end up inspiring them!

Where in the World do I Start??

First off, I would like to thank one of my best friends, Sarah, for sharing my blog on her blog! And if you are coming to this site from hers, welcome!

So I'm hoping by now you are all like "Woohoo!  Fitness!  Yea Go Team!!"  And you are just DYING to get started!  No? Yes?  Well I'm going to pretend you are.  Maybe you have even started looking at places and ways to start getting in shape.  And you were probably blown away and possibly intimidated by all the classes, gyms, clubs, etc. out there.  Its enough to make anyone say, "I'll start tomorrow..."  Well I'm going to try and help you make sense of it all at least enough to STOP putting it off and start today.

My first suggestion is to, without looking at all the gazillion options out ther, ask yourself, "What am I interested in?" That is going to give you a great place to start. Here is just a brief list of ideas to get you started:

If you like:

• Video games: Do you have a WII or Kinect? Go to your local DVD rental store and see if they rent  video games.  Try out one of the many fitness oriented ones!  If you don't like it, return it and try another one.
• Dancing with the Stars: I bet there are ballroom dance classes in a city near you.  Take the plunge and sign up for one! Don't like it? Try Zumba!  I tried that once.  I may have looked silly but it was so much fun!
• Biggest Loser: You may be one that would like to work out at a gym.  Its intimidating to start, but remember, each person in there walked through the doors and felt the same way you do.  You could even sign up for a sesion with a personal trainer to learn what workout is best for you. Theres even a Biggest Loser club.
• Playing with your kids: Then play with them! I know its a bit cold in some areas of the country right now, but throw on that winter jacket and go play a game of tag after school.  Or ghost in the graveyard, kick the can, or pick up football.  Not only are you starting to be active, so are your kids.
• Quiet time for yourself: Running, biking, swimming, walking, any sort of endurance activity will offer you a quiet, serene time to reflect.  Yoga would be a good idea too.
• Action-packed fighting or action hero movies:  Bring out your inner action hero and try boxing, kung fu, karate, or any ofthe martial arts! Who knows, maybe you will see some little old lady being mugged someday and be able to save her with your newfound skills!  Throw some weightlifting in there and you will basically be batman.
• Hanging out with friends: Get together a game of ultimate frisbee.

If NOTHING else, go for a walk this evening.  Now some of these ideas are more active than others.  Some will do a great job of getting you fit, and some will just get you started.  But that is the most important thing: to start.  Priscilla Welch has a great running quote on the subject:

"If you want to become the best runner you can be, start now. don't spend the rest of your life wondering  you can do it."

 There are a couple more key things that will help you start your journey to fitness.  When you start a new activity such as running, biking, lifting weights, taking a new class, whatever it is, do not expect to be amazing at it or even to like it right away.  It took me a solid month of running 5 days a week before I really, truly started enjoying it.  But I am so glad I stuck it out!  I still wake up some mornings dreading my run, but once I start and especially when I'm done, I feel extra proud that I got over my crankiness and did it anyways. I suggest sticking it out for one month.  If you still have no desire to continue, then try something new.  Can't stand it for that long?  At least give it 3 tries.  Then go ahead and pick a new activity.  But don't give up on exercise just because that activity wasn't for you!

My last piece of advice for you to get started is to write down your goal along with something that inspires you.  Put it somewhere that you will see it every day.  on a sticky note on the bathroom mirror.  On your calendar. By your coffee pot.  Me? I put mine right on my shoes.

So as we start the weekend, here is my challenge to you.  This week, get out and do something. Try something new.  Get back into your old workout routine.  Just go for it!  Do you need someone to hold you accountable? Post what you are going to do in the comment section.  Next Friday,  I'll ask if you did it.

Spicy Garlic Lime Chicken - Dinner Tonight is Served!

Alright, as promised, its time for something a little more fun!  Last night I tested out a new recipe that I found.  It was fairly healthy to begin with, but I modified it so it was even better for you, and I seriously doubt it changed the flavor much at all.

****************************************************************

Spicy Garlic Lime Chicken

(modified from original found on allrecipes.com)

Ingredients:

-3/4 tsp Garlic Salt

-1/4 tsp black pepper

-1/4 tsp cayenne pepper

-1/8 tsp paprika

-1/4 tsp garlic powder

-1/8 tsp onion powder

-1/4 tsp dried thyme

-1/4 tsp dried parsley

-4 boneless, skinless chicken breast halves

-1/2 Tbsp butter

-1 Tbsp Olive Oil

-1-2 tsp Garlic Powder

-Juice from 1-2 limes (or 3 Tbsp lime juice)

Mix all the spices (except last 1-2 tsp of Garlic Powder) together in a bowl.  Sprinkle spice mixture generously on both halves of chicken breasts.  Depending on the size and how much flavor you like, you may have to double the amounts above.

Heat butter and olive oilin a large heavy skilletover medium heat. Saute chicken until golden brown. (Mine needed about  6 minutes each side) When you have about 3 minutes left, sprinkle chicken with 1-2 tsp garlic powder and lime juice. When they are done, remove from the skillet and drizzle JUST A LITTLE of the lime butter sauce left in the pan onto the chicken.

******************************************************************

I served this with a huge helping of broccoli and quinoa.  I flavored the quinoa with a sprinkle of the same spices used in the recipe.  It was fantastic.  If you've never had quinoa before, it takes a little getting used to, but is one of the healthiest whole grains out there.  It took me forever to find, but finally I discovered a huge bag at Target of all places.  We have been using it in place of white rice lately and are loving experimenting with flavors for it.  Here is Sam's plate all ready to be eaten!

Notes on this recipe: The original called for 2 Tbsp of butter instead of just the 1/2.  By cutting out almost all of it, I eliminated a large amount of cholesterol and extra calories while leaving enough in to add the flavor.  Also, I found out mid recipe that I was out of Thyme and Parsley, so I threw in a bunch of Oregano instead.  It worked wonderfully.  In fact, I might keep that switch for next time. This recipe has a mild spice but if you preer no kick to it, don't add the cayenne. :)

So there you go!  Dinner is served.  If you make it, let me know how you like it and if you made any modifications of your own!

Getting the deep stuff out of the way: Diets

As promised, my second ever post is going to be about why I don't and will never support any sort of diet, weight loss plan, or anything like that - basically anything designed to be used by anyone or almost anyone. To be honest, I am a little nervous about writing this post because pretty much anyone I have ever known that follows anything like this, WeightWatchers, Adkins Diet, Paleo, Medifast, Herbalife, I could go on and on, are all SUPER passionate about it.  If you are one of those people, bear with me.  This post is not going to tell you that you shouldn't be on it.  Absolutely won't do that.

The main reason you will never see them supported on this blog comes down to genetics.  Did you ever wonder why it is that some people are allergic or intollerant to certain foods, but others can eat them without a problem?  Or how about why some people can eat the most fattening unhealthy things on the planet, but others practically gain weight looking at them?  It all comes down to your DNA.  Yep, your allergies are DNA level scientific.  That is some deep molecular stuff.  Now on top of that, add in metabolism, daily energy needs for your job, your exercise amount and preference, vitamin intake, and your body type, and you can start to see how different each person's needs are.  Not one of the diet plans published today could even hope to address every single person's needs! 

The best example I can give you is the difference between my very own brother and I.  (Thanks, Tim, for being my examle!)  My brother Tim recently found out that he is gluten intolerant.  From what I understand, according to his doctor, it was triggered by both genetics and a high intake of poor foods.  To stay healthy, Tim has now needed to cut out all gluten products from his diet.  This includes everything from bread to certain spaghetti sauces to beer to some spices even!  His diet is filled with protiens, veggies and fruits, dairy (he is thrilled he can still eat ice cream), and such things.  Then- on the other end of the spectrum- is me.  I have exercise induced hypoglycemia. (huh??) Hypoglycemia is severe dropping of blood sugar.  It is usually seen today in people who eat a lot of high processed white breads and foods loaded with sugar.  It puts them at a constant sugar high so that when they come down to normal levels, BAM!, they feel like they have no energy.  Since I eat that stuff once in a blue moon, that is not the cause. (trust me, blood tests were done. ugh needles...) My body is at a normal blood sugar level, but I lead such an active life that I literally struggle to keep enough nutrients in my body to keep going. And I literally drop.  It takes about 1 minute and is kind of creepy.  So my heathy eating involves lots of proteins and whole grains to give me staying power.  Of course there are lots of fruits and veggies involved too.  But the point is, what makes my brother sick is neccessary for my body to keep up.  If Tim ate my "diet," he would be sick.  If I ate his "diet," I would constantly be on the verge of passing out.  Both of us would be miserable.  Not a good situation for anyone. Two different genetic codes=two different sets of needs!

This brings me to another reason I dont support diets.  The focus is way too heavy on losing weight.  You probably want to say "Well, Duh! Thats the point of a diet!"  Thats the thing, it shouldn't be the point.  The point is getting and staying healthy!  Yes, a lot of times, losing weight is part of that equasion, but what happens when you have lost the weight?  One of 3 things: you have accomplished that goal so you go off the diet and gain it back, you are stuck on that diet for life so you don't gain it back, or you learn how to eat healthy on your own.  That is hard to do.  But very possible both on a specific eating plan or just on your own.  If you are wondering about how I learned, thats how.  On my own.  Trying new things and figuring out how to prepare different healthy foods so that I really enjoy them. (Lots of spices are usually involved.)  That is also what you will find in future food posts.  Simple basic facts, easy switches, and new recipes to try!

 Now, like I said before, I am not here to tell you that you should not be on whatever diet or nutrition system you are on.  In fact, I would like to congratulate you on finding something that works for you and your body!  That is a very difficult step that you have accomplished!  If you start preparing now, learning about what foods are healthy and how to continue being healthy for the rest of your life, you will be set. And of course you are excited about how well it is working for you, so you want to tell people about it and suggest they look into it.  Thats fine!  But please, please do not judge people and suggest or think that they are not healthy because they do not follow the same plan you do.  Thats the same as me telling you that I don't care if you lift weights 5 times a week and are in great shape, you don't run like I do, so you aren't heathy.  That would be seriously stupid of me! But, this happens way to often.  I have been told I am not healthy because I don't follow a specific plan way too much. Instead, let's encourage one another to find what works for each of us and build each other up! 

Phew.  I know this is a kind of heavy post.  I promise this whole blog won't be like this.  It just needed to get established before we get into the fun stuff.  Now that it is out of the way, I get to start planning my next post.  I have so many ideas, I don't know what to pick! 

Finding your Courage

John Bingham said it best. "The miracle isn't that I finished. The miracle is that I had the courage to start."  So many people in today's society have lost that courage.  They sit on their couch watching tv eating a bag of chips and wish they could get out and exercise, play with their kids, etc.  They say tomorrow I'll start.  And they never do.  That right there is why I am starting this blog-to show you that it isn't that hard.  All it takes to get healthy is small changes every day.  Nothing drastic.  Nothing Biggest Loser-like.  Just small changes.  And hopefully to help you find your courage to start. 

First off, you are probably thinking that I am just someone who is going to tell you about how I get in shape and that its how you should too. Nope.  Its going to me more than that.  Yes, I will tell you my techniques.  I will talk about methods I have tried.  But there will also be things that don't work fantastically for me, but might for you.  I can promise you though, that everything will be researched.  I will check it out before I suggest it to you.  This is my promise as a personal trainer. 

Before we get any farther into this blogging experience,  I think you should know my fitness story. Throughout my childhood, I was always small and active.  I played outside constantly.  I was in cheerleading from grade school all the way through my senior year of college.  Unfortunately, its pretty hard to start a pick up game of cheerleading... So after my last season, I stopped working out. Seriously screwing up my knee was a great excuse to "take a break." In the meantime, I got married, survived my husband's first deployment (he is in the Navy), and moved across the country.  Finally, about a year and a half after my last cheer season, I realized I had put on a few pounds.  I never hit the overweight mark, but it really bothered me.  I started rollerblading and biking a few miles 4 or 5 days a week.  I lost maybe 3 pounds, but thats it.  I complained about it constantly.  Finally, my husband said the thing that really got me going, "Honey, you look fine to me, but if you aren't comfortable with yourself, let's do something about it.  Let's go get you some running shoes." Up until this point, I hated the idea of running.  Hated it with a passion.  But I broke down and got my first pair of running shoes.  The first time I went running, I made it one mile.  I had to take 3 walking breaks in that single mile, and by the end, I was literally in tears because my knee hurt and I couldn't breathe.  If my husband wasn't with me for that run, I would have quit and my shoes would still be hidden under my bed.  But it turns out, I survived.  The next day I did that one mile again.  I only had to take two breaks.  I still hurt, but already I had done better.  Two weeks later, I could run two miles without any breaks.  Today, two years and one month later, I am gearing up for my first 50k.  Thats 31 miles. Up and down 3 mountains.  I have finally come to terms with the fact that weight is not the important thing.  Its your overall health.  Although dropping 15 lbs while not giving up cookies or steak did make me feel pretty happy.  In the process of training, I found something else wonderful that came from it:  emotional stabitily.  I learned how to run out stress and anxiety.  It got me through two more deployments, and has even helped me get control of my anxiety disorder issues that stem from quite the history of mental an emotional abuse by my father.  Essentially,  I have not only gotten physically stronger, but mentally stonger! And I could argue that that benefit is more valuable than any pound lost. But all of that is not how this blog came to be.  Throughout those two years of training, I had so many people say, "Wow, I wish I could do something like that/ lose weight/ get in shape, but I just can't. (Insert excuse here.)"  I would try to tell them that sure they could!  But there was no weight behind my words.  I needed some credibility.  So I buckled down and started courses to be a personal trainer.  As I start this blog, I am working on becoming an elite trainer through ISSA.  I have completed the course to be a certified personal trainer.  I am finishing up the exam to be a Specialist in Fitness Nutrition, and then will complete the exam in Exercise Therapy. Finally I feel like I have enough knowledge and credibility behind me to pass on things I have learned, tried, and experienced.  And I can help you get up and find your courage.

There are going to be several different types of posts in this blog.  Some will be about exercise techniques, some will be about nutrition ideas, some will be about my experience running. Perhaps I'll tell you about the time my friend got chased by a deer on her bike ride. Or the time the same friend started a cow stampede while running...  Sometimes I will put out challenges to you.  And every now and then, I might throw in something completely random just to keep you (and me) entertained.  There are also a few things you should remember before reading further posts:

1.  I am a runner.  You don't have to be.  When I say, "get out and run," insert your own exercise preference!  It can be biking, swimming, pick-up basketball, yoga, dance class, or a game of tag with your kids. Just get out and do something!

2. Everyone has different nutritional needs/allergies/intolerances.  If I post something about nuts and you are allergic to them, then obviously, do not eat them.  You might think this is obvious, but I did once have someone tell me that my advice to eat a particular food was fine for me, but it isn't good advice because it would be horrible for someone allergic to said food. I thought this was obvious, but apparently not. 

3. I will never endorse any diet or particular eating plan.  More on this in my second post.
4.   If you want to refute something I post, please be respectful.  I will gladly re-look into anything and further explain things if I can.  Everyone has their own ideas and theories, and can be very stubborn in them when it comes to health.  Just remember I am not making stuff up that I post on here. 
5. Perhaps most importantly, I am a Christian and my faith is very important to me.  That will be reflected in this blog.  It will not change, no matter how much it offends anyone. In correlation with #4 and #5, if you post a comment that is rude or disrespectful, do not be shocked if it is deleted. 
 6. This blog has another purpose.  To hold me accountable to my own health.  Posting on this blog is also helping me stay active and involved! So thank you for helping me!

On those notes, here we go!  Lets start this blogging adventure! I'm so excited I've got to go out for a run...