Tag Archives: health

Just a Mile a Day!

After injuries the past few months and a busier than ever schedule (working 3 jobs and taking classes) I am getting back on track!  Running is a great outlet for me; it reduces my stress and anxiety.  I like running outside best, but I do sometimes run on the dreadmill.  I usually shoot for 4 or 5 miles at a time.  However, if all I have time for is 2 than that is better than none!  I used to run 5 miles every morning as soon as I work up, now I run when I can squeeze it in.  After evaluating my mileage records from the past few months and years, I noticed a considerable gap this year.  I am trying to make 2016 my best year yet for a lot of things.  School, work, blogging, and running are all of my top priorities.

I found an interesting article Runners World posted about the benefits of running a mere 5 miles per week.  You can find this article at: http://www.runnersworld.com/newswire/new-research-big-benefits-from-running-5-miles-a-week

“In other words, it takes only about 4 to 5 miles a week of running at 11:00 to 12:00 minutes-per-mile pace to gain considerable benefit. The authors state: This study may motivate healthy but sedentary individuals to begin and continue running.”

who knew that all you needed was a mile a day!

My most recent run on Sunday:

My running splits have been significantly better in the past, but it gives me something to work toward.  My old average mile time was 7:29 min/mile.

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All of my February runs have been outside 🙂

 

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I am making a better effort to keep up on the things I enjoy and me less stressed out than I was last year.  Running helps me relax and refocus my thoughts.

 

How many miles do you run?

Why do you run?

Are you a morning, noon, or night runner?

 

 

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New Recipes!!

I haven’t written a post in a few months (sorry!).  I got busy with summer classes and working way too much (promotions and on my house).

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Since my last post I completed 3 summer classes: Organic Chemistry, Food and Cultures, and Lifetime Health.  I sprained my ankle and was out of running for 8 whole weeks!  Now I am back at it and training for a half marathon. I also filmed a commercial in July and another one will be filmed tomorrow!

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In the meantime, I have been collecting and perfecting healthy and delicious recipes for YOU!! The first one, Redskin Pickle Potato Mash, swhich ounds a little strange.  After testing it out, I am in love!  The second recipe I have is a Mexi- Macaroni casserole.  I have already eaten 3 bowls of each 🙂

Redskin Pickle Potato Mash

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1.5 pounds small redskin potatoes
½ cup dill pickle juice
2/3 cup nonfat Greek yogurt
½ cup finely chopped dill pickles
*Salt and pepper to taste

  1. Scrub all dirt off of the potatoes
  2. Boil potatoes with skins on them until tender.
  3. Cool potatoes and cut into ¾” pieces
  4. Place all ingredients in a mixing bowl and mash until you have a slightly creamy texture that still have some “lumps”.
  5. Salt and pepper to taste.

I made-up the Mexi- Macaroni casserole last night and I love it!  This recipe is very in expensive to make; I found most of my ingredients on-sale.  This casserole would make 8-10 servings.  The price per serving is about $1.66-$1.33 depending on how large your portions are.  I also use all organic ingredients.  If you used items that were not organic, your cost would be much lower as well.

Mexi-Macaroni

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3 cups cooked macaroni pasta al dente
1 pounds extra lean ground turkey
2 cups salsa (I used one that was not chunky)
1 15oz can tomato sauce
½ small Finley chopped onion
1 bell pepper chopped into small pieces
2 cups frozen corn
1 can black beans
2 cups shredded 2% cheddar cheese

  1. Pre-heat the oven to 375 °F
  2. Cook pasta according to directions while you are browning the turkey meat.
  3. Chop onion and bell pepper while you wait for the noodles and turkey to be cooked.
  4. Mix pasta, ground turkey, salsa, tomato sauce, onion, bell pepper, corn, and beans together in a large mixing bowl.
  5. Transfer to a 13” x 9” glass baking dish and cover with tinfoil.
  6. Bake covered for 35-40 minutes, or union peppers and onions are soft.
  7. Uncover, top with cheese, and bake an additional 10 minutes until cheese is melted and golden.

*pretty much any type of noodle would work.

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Weekly Work-out
I am trying to train for a half marathon and get great definition for a few photo-shoots I have coming up.  This is what my work-out looks like from last week:
Monday- 5 mile run at a 7:33″ pace
Tuesday– ins and outs on the treadmill mile 1 was completed in 6:20″.  Then I did arm weights, weighted squats, and abs. I ran another mile of ins and outs and it was completed in 6:12″.
Wednesday– REST
Thursday– I ran 8 miles at a pace of 7:55/ mile.  It was very hot and my asthma was horrible this day!
Friday– REST
Saturday– easy 3 mile run
Sunday– 6 mile run

I am trying to mix up my distances and work-outs.  I am short on time lately so my long runs are incorporated only on the days I have time.

Next week I’ll be posting a recipe for healthier cinnamon nutmeg doughnut muffins!

Getting Started

I woke up at 6:00 am today and decided I wanted to share my healthy life with everyone. HA!  My life can be so normal some days, others, are insane.  I make time for myself to work-out 5-6 days per week.  Running is my time that I use to clear my mind and relax.  I love the way any type of exercise makes me feel.   I prefer to work out in the morning, that way my mind is clear and focused for the rest of the day.  However, I find myself in the gym some days at 8, 9, or 10 pm too (better late than never).  My normal routine is coffee/checking emails, gym, everything else.

Fuel:

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 I hate eating a lot early in the morning, especially before working out.  I try to eat something small and Larabars are my absolute favorite.  Coffee, Larabar, and a banana are the perfect trio to keep me going for my whole run.

I prefer to run out side, especially when I have long runs.  I love the fresh air and the change of scenery.  However, that is not an option right now; it’s only 14 degrees out in Michigan!

 Today’s Cardio Treadmill Work:

Mile                Speed

0-1                  7.0

1-1.5                7.3

1.5-2.5             7.5

2.5-3.5            7.9

3.5-4               8.5

4-5                  Alternate between 6.0 and 11.0 for a minute at a time

I completed this work out in 40 minutes.  I normally run a 7 – 7:30 average mile.  I had a slightly “easier” run today because it was a little longer than normal.  I like to change-up my run times, intervals, and running style to keep it interesting.  I get bored easily when I’m stuck inside.  This work out could be easily modified for intermediate runners.

After running, my days are all so different.  I’m either going into work (business calls), attending class (microbiology, dietetics, organic chemistry), executing promotions, running errands, cleaning my house, prepping for a photo shoot, renovating and decorating, studying, or checking my never-ending supply of emails. 

My husband and I recently bought a cute little brick house.   I LOVE IT!  Owing a home is intense, it’s either all fun, like decorating, or crazy like basements flooding and faulty door locks.   After years of renting and plain white walls, I can finally paint the walls whatever colors I would like.  I adore all of my colors; it gives the house character.  There is still so much to do, but I am excited to have a finished product that I did myself.

 Sneak Peak:

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The rest of my day will consist of meeting, business calls, and promotions.  This weekend is going to be as insane as last weekend.  I have ten promotions, a photo shoot, and an exam on Monday I need to prep for.  COLLEGE life struggles 😉