Orange Dreamsicle Smoothie

On Friday, I got home from my human torture chamber spin class and was STARVING. After burning a bazillion calories, it was time to feed this girl. Seriously, don't get in my way after a tough workout. Things could get ugly. I didn't go for my normal vanilla banana smoothie. Instead....I made an Orange Dreamsicle.
Ingredients:


8 oz. Orange Juice
1 frozen banana
vanilla protein powder
Greek vanilla yogurt

There is alot of sugar in OJ, so this is not a shake you want to have everyday. It sure satisfies the sweet tooth! And my 3 year old approves!

What do you eat/drink after a workout?

5 Minute green beans

I am all about saving time in the kitchen as well as saving money. Here's a healthy, fast, inexpensive side you can make on a whim.

I bought a bag of fresh green beans for less than $1.50.

1. Put water to boil.
2. Rinse green beans in a colander.
3. Trim the ends.
4. Put the green beans in boiling water for 5 minutes, or until crisp tender.
5. Add a little salt and pepper.
6. Ok, if you want, add a spray of butter.

This is a healthy blog, remember?

Helping a stranger

On my trip home from the grocery store, which isn't far from my house, I noticed a woman and young boy walking. I didn't have my kids with me and the thought crossed my mind that maybe I should offer this lady a ride. Then, of course, I had the thoughts enter my mind that maybe that wouldn't be a safe idea. Afterall, who knows what this lady might be capable of. I mean, she looked mighty dangerous with her umbrella. (Not really..haha)

So I pulled around and waited for her and I offered her a ride. She seemed apprehensive at first, I mean I think I look pretty gangster in my mom-mobile (mini-van).

Look at this face....Wouldn't you be skeered?

 Look at these angels!

Upon arriving home, I told Hubby what I did and thought I should go back and help. I don't think I could sleep knowing that this grandmother and her 7 year old grandson walked with groceries in the 96 degree Florida heat. So I went back. I picked her up and I know she couldn't understand me, but her grandson
translated. I gave her my card and told her she better not be walking in the heat. I would take her.

This really made me think about how times have changed. You really have to think twice about your safety when you want to help someone. It's sad that my children will never know a time when you could leave your car unlocked. Or a time when you didn't have to lock your house. I remember those times.

Nike Women's Marathon 2010

After my first half-marathon in February of 2010, I felt like I had a little "gas in the tank". Then I thought to myself....hmmmm I wonder if I should try to run a full. I took a little time off after the half due to my aggravated IT Band. Then my crazy running friend said there's a meeting for Team in Training soon. I got the deets and went to the meeting in late April. I was slowly getting back to running.

We don't have a Team in Training chapter in our area so the lady from TNT drove over from Ft. Lauderdale. I heard the mission, met the coaches and mentors but I didn't sign up. I had to really think about this. Hubby said ok, thinking in the back of his mind that he there was no way I was going to raise $3,200, especially in this economy.

I signed up under the impression that I was going to have the coaches and mentors that were at the meeting. I was wrong. The word didn't get out about the meetings so I was the only one that signed up from my city. I was adopted into the Fort Lauderdale chapter and was sent the monthly training plans. I was left to raise the money on my own. So not only was I training to do something I had never done before, I had this huge sum of money to raise by myself! There was a deadline fast approaching.

Training started officially on May 15. I followed the training plans. It wasn't hard at all. This plan was built for a newbie like me. In the summer, my running partner hurt herself and could no longer run. I met some women that ran from the same place that I ran from and said I could run with them. Awesome!

These ladies had ran marathons before and took me under their wing. I don't know what I would have done without them. I learned about the local "pit stops" and where our water stops were. There's something about runners and the special bond we share.

They ran 14 miles with me in the August heat, and 18 miles in the September humidity. After the 18 mile run in September, I injured my foot. I went to a podiatrist and he wanted an MRI. I didn't think I needed an MRI, so I went to another doctor.

He quickly found that I developed a case of plantar fasciitis. It's a common running injury. My options were to rest (hmmph like I was going to rest!) or get a cortisone shot. I opted for the latter. I came this far, I wasn't going to stop now. I was three weeks away from running the streets of San Francisco.

Know this about cortisone shots: If you get one in your foot, it might not hurt right away.....but a few hours later....Aye yai yai!!!
That's a whole other post.

So I took it reaaallll easy on the running until it was time to head to San Fran. 

I met my Team mates before the flight to San Fran. Luckily I was able to meet them and get on the non-stop flight to SF. They were super friendly! We checked out the Expo downtown across from the hotel we were staying at.

You could make a dedication on this wall. It was displayed on the course.

This is the wall at Nike Town with everyone's name who is running the race.

We were told not to walk much the day before the race, so we went on a trolley tour.

 Our coaches and mentors putting a big welcome for us at the inspiration dinner.

As we saw this man and read his sign, the waterworks began. It was so moving. It reminded me what I did and how it really affects people. He kept saying, "Thank you...Thank you.."

Yes, I have make-up on! I have to look good for the photos!!

Everyone I ran in honor or memory of. 

The Team before the race.

The crowd at the start line. It took about 15 minutes for me just to cross the start.

Instead of a medal, we got a Tiffany charm and necklace!!

I've never been so sore in my LIFE! It was so worth it. Nothing in Florida could have prepared me for the hills of San Fran, but I would do it again in a heartbeat.

I met my goal. I ran the race, and I did it for cancer.

No Bake Oatmeal Protein Bars

I can't take credit for creating this recipe, but it's a must-have! It's from an old Oxygen magazine issue. The best part about it- it only takes 5 minutes to prep!!


They are cheaper and, in my opinion, tastier than store bought protein bars.


No Bake Oatmeal Protein Bars
Makes 8 servings


2 cups quick cooking oats
1/2 cup natural peanut butter (or almond butter)
4 scoops protein powder (I use chocolate, but you can use any flavor)
1 tbsp. ground flaxseeds (optional)
1/2 cup water
* You can also add dried fruit and/or nuts for a variation.


1. Knead all ingredients in a large bowl.
2. Line square baking pan with wax paper. Spread dough into pan using a spatula. Optional: Spread a thin layer of peanut butter on top. (I've never done this)
3. Freeze for 30 minutes.
4. Remove from freezer. Cut into bars.
5. Wrap individually in saran wrap and store in refrigerator.

The finished product. 

Put them in saran wrap, and store in fridge for grab-n-go snack.

My 3:00 snack today.

Nutrients per serving:
Calories: 230, Total Fats: 10g, Saturated Fat: 2g, Trans Fat: 0g, Cholestrol: 15mg, Sodium: 20mg, Total Carbohydrates: 21g, Dietary Fiber: 4g, Sugars: 3g, Protein: 15g, Iron: 2mg

Why I run

I was sick this whole week. No, you don't understand........THIS WHOLE WEEK!

For someone who is working out or running 4-6 days per week, this is pure torture. Like Chinese water torture or something. Or like the atomic sit-up torture.....You have to ask my brothers about THAT one. I am not explaining it!


Like nails on a chalkboard torture....ok, ok. Pity party over.

So Hubby sent me this to cheer me up.  Wasn't that sweet?! He gets brownie points.


Now that I am not hacking up a lung, to the roads I go. Rain or shine. Why do I miss it so much? Let me count the ways....


1. Endorphins..nuff said

2. Guaranteed girlfriend time (uninterrupted convos folks- a rarity when you have kids)

3. Great for the heart, lungs,  etc....

4. Great for the tush

5. Great for the legs

6. It makes me feel strong

7. I like to sweat

8. I like the way I feel after a run

9. I like a challenge

10. I can run with my Hubby, even though I am not half as fast as him

11. I can run with my daughter

12. I can run anywhere, all I need is my sneakers, and my Garmin, and my iPod, well....and my dri-fit clothing, and my running pack if it's longer than 7 miles cause then I need Gu, and....Hey I'm a woman! What do you expect?

13. Running is great for stress/anxiety. It makes the world a better place.

14. I can run and help people. (Raising money for cancer, runs for a cause, etc..)



Why do you like to run?

Diabetes - Don't want it

I have a family history of diabetes. My Mom has it and her Mom had it. Here a few of the risk factors:

People over age 45

People with a family history of diabetes

People who are overweight

People who do not exercise regularly

People with low HDL cholesterol or high triglycerides, high blood pressure

Certain racial and ethnic groups (e.g., Non-Hispanic Blacks, Hispanic/Latino Americans, Asian Americans and Pacific Islanders, and American Indians and Alaska Natives)

I can't change my heritage, and I can't change my family history. I CAN change the fact that I am not going to fall in the other bullet points that make me a risk.

I have seen my Grandmother go through dialysis. I have seen my Mom's best friend go through it. Now my Mom has it and it brings a whole other realm of health problems.

Did you know:

• There are 18.8 million people diagnosed with diabetes and another 7 million undiagnosed??
• Diabetes is the leading cause of kidney failure.
• 60% of nontraumatic amputations occur in people with diabetes.
• Diabetes is the leading cause of new cases of blindness among adults aged 20–74 years.

People with diabetes are also more prone to hearing loss. The list goes on and on.



So what do you do?

Get off the couch!

Get educated about the foods you should eat. Exercise. Stop making excuses. I don't know about you, but I certainly don't want to prick my finger a few times a day. I don't want to lose my vision or hearing. I don't want dialysis. I don't want to have to take meds. I don't want hight blood pressure. I certainly don't want to lose a limb. Most of all, I want to be healthy for my family. 

Heaven in a cup

Here's my go-to protein shake after a workout. Sometimes I have it for dinner or whenever the mood strikes. I love it because there are so many variations, plus it gives those ripe bananas a purpose!

Ingredients:

8 oz Almond milk (or skim milk, or soy milk)
1/2 scoop vanilla protein powder (or which ever flavor you choose)

1 frozen banana

Blend.

Add a dash of cinammon if you wish.

Variation: Add a little spoonful of almond butter or natural pb.

Running a half marathon

I was one of those people that called runners crazy. I always said, "I'm not running unless something is chasing me." Little did I know I would be eating my words.
After I ran a few 5k's, I thought I needed a bigger challenge. My friend said she was running the Gasparilla Marathon. So Hubby and I signed up. He signed up for the full, I signed up for the half.

I had been running about a year before deciding to do this. I went to Runners World and printed a training plan and followed it the best I could. I did 90% of my training on the treadmill. Three weeks before the race, after my long run of 9 miles, my knee started to hurt.

I layed off running for a few days, then tried again. Knee pain again. I went to the chiro. He told me I had IT Band syndrome. I never heard of this. After doing some internet research, I realized why I had this injury.

1. Not stretching properly

2. Biomechanics (I am bowlegged, which makes me more prone to this injury)

That's not all! Hubby hurt himself too! He had a MRI. No running for him.

So we are 3 weeks out. Both of us are injured, and what do we do? Run it anyway!! Remember when I called my running friends crazy? I was now one of the crazies.

We paid our entry, booked the hotel. Why not? What is the worst thing that could happen? I thought if I have to walk, I will walk. I'm still doing a half marathon. You think that's crazy? Hubby decided to still run the full 26.2!

So we are at the starting line. We both have our phones on us so we can find each other after the race. At the start of the race I take it really easy. I am waiting for that dreaded pain. I foam rolled the night before. Those foam rollers are heaven sent. I will write more about those later. I keep a very conservative pace and when I was into mile 5, I get a call. Hubby can't finish the full. He is a little ahead of me and decides to join me and finish the half. He was like my personal assistant/cheerleader. He held my stuff and kept encouraging me. My snail pace was easy for him to maintain. I didn't care. I just wanted to finish.

I am in the final stretch, and Steve tells me to move to one side of the road because that's where the elite runners are finishing up the FULL! Yes, as I am finishing up my 13.1, they are completing 26.2! I watch in awe as they glide right past me. It looks so effortless.

Coming up to the finish line, I am feeling pretty good. My feet hurt a little. There is music and crowds of spectators cheering. I did it!

How did I feel? My feet hurt from the pounding on the pavement. That's one thing about training on a treadmill. Your body isn't accustomed to running on a hard surface. It's good to train on whatever surface your race will be on. That way your body is used to it. My IT band was definitely aggravated. I had to take it easy for a few weeks after. I didn't care. It was worth it.

Now, on to the next challenge.......

Couch to 5k

Couch to 5k. That's what got me started. Actually it was the curiosity of why anyone (like my husband) would pay to run a race? My hubby started running to lose the weight he gained our first year together. You know how it happens, you get together, stop working out, gain weight. He was running 2 miles a few days per week. Then he got up super early, in 2008, to go run his first 5k. He was encouraged by a friend at church that ran 5k's and even marathons.

I slept in.

He did pretty well. Even ran a few races after. Then after he lost the weight he gained, I thought.....hmmmm....maybe I can lost a few lbs. I had a pre-teen, toddler, and the baby was a few months old. I ran here and there. Then I heard of the Couch to 5k program.

Lightbulb moment!

It wasn't until my baby was one, that I took it seriously. I had a 5k in mind. My goal was to finish without walking. I did the program and finished my first 5k without walking!

I told everyone that wanted to listen, about the c25k. If it could convert a non-runner, someone who loathed running, like me........it could convert anyone!!
Couch to 5k - are you up for the challenge?

The secret to weight loss

What is on the back on most women's mind? Losing that last 5-10 pounds, right? I am here to tell you that there is NO magical pill to help you look like a supermodel. You have to work at it. 80% of your weight is attributed to what you eat. Have you ever heard that you are what you eat? Well, it's true! If you eat greasy fried foods, your body will reflect that! This blog will give you the inside tips on how to keep fit and healthy in today's fast-paced world. I am not certified in anything. I have knowledge gained through years of reading and studying, as well as real-life weight struggles. I didn't have to watch what I was eating until my mid-twenties. The gym was a place I went to and fooled around with weights, not really having any sort of direction. I started educating myself and asking questions. My body didn't see change until I started eating right.

So what is the secret to weight loss? You have to eat "clean". In the fall of 2009, I picked up the book written by Tosca Reno called, The Eat Clean Diet.
 
Tosca Reno was overweight and lost 70 lbs. She is a writer for Oxygen magazine and became a fitness model at the age of 40. She is now 50 and is in better shape than she was in her 30's.

Being fit isn't about being stick-thin and wearing a size 2. It's about having a healthy outlook on yourself and foods that you can pass on to other people, especially if you are a parent.