The Holidays, A Time For Running???

Ok, so the health nut is across the pond for the week so I've been asked to fill in a day or two while she is away. So be gentle. As we approach the holiday season, one thing is usually a common scene for our family. The Turkey Trot. Our family has made this annual 5k a tradition year after year and this Thursday will be one of the very few we haven't run in (due to vacations). This has always been a great way to get everyone together, have a little fun family competition and then burn a few calories before the big turkey dinner later that day (or at least that last one was my mom's idea). And it's over and done with before football kicks-off so there really is no excuse. And if running on your day off from work doesn't excite you, the season has just started for all kinds of races now that the cooler weather is approaching. From 5ks to Marathons, it's time to get out there and hit the pavement. Whether it's tradition or for competition, I encourage everyone to find a fun event to take part in. Below are a few options in the Dallas area, but I guarantee every city has something going on this time of year. Stay strong and happy running! -j

Turkey Trot - http://www.thetrot.org
White Rock Marathon - http://www.runtherock.com/
Jingle Bell Run - http://www.trinitystrand.org

and MY real favorite....

Okay, one more breakfast and then on to something else. Normally I wouldn't recommend something with this much sugar in it (17 grams), but for a treat, or after a run or other workout, this and a skinny latte are just the best. It's a Fiber One chocolate and banana muffin - FABULOUS!! You might think it sounds yucky, but it's just the best! It's 180 calories and whole grain, with 4 grams of fiber; it tastes so moist and fresh that you'd never know it's a frozen muffin. Find them next to the waffles and pancakes, and of course, those Jimmie Dean breakfast muffins; throw one in the microwave and you're good to go. I will be out until after Thanksgiving, but I am having a guest writer do my blog while I'm out, so be nice to him. Have a safe and happy holiday! Melissa

Anything besides oatmeal?

Just so you know I'm not totally clueless about what you really want for breakfast, Jimmie Dean has a light breakfast sandwich - canandian bacon, egg white, and cheese on a whole grain muffin for only 230 calories! With just 4 grams of fat, and 40% of your protein, it's another great tasting, quick, healthy and easy way to start your day! See, I'm working with you...so, you have to work with me! Stock up your freezer, your pantry and your fridge with things like this so that when you are in a hurry and don't have time to think about, or prepare, something nutritious and tasty, you will be able to make a good choice. Your body and your brain will thank you! Melissa

a nice, hot breakfast...

Who's got time for that?? It's Monday, you punched the snooze button 4 times, and you can't decide what to wear... you're on your way to the gym, or work, or school, and you're running out of time, but you're hungry - what to do? Grab a packet of instant oatmeal, toss in some raisins and throw it in the microwave. By the time you've grabbed your coffee and loaded the car, it's ready; you've got something warm, healthy, filling, and it tastes great. Oatmeal has soluable fiber in it, which means it absorbs water inside your body, making you feel fuller faster, and satisfies you longer because it takes longer to digest. It is a complex carbohydrate, so it controls your blood sugar, giving you the energy you need to start your day, helps to maintain your weight and burn body fat. It is a perfect pre-workout meal. Oatmeal is full of B vitamins, iron and fiber; it's lowfat, cheap, and portable, so keep packets in your desk or bag for emergencies - all you need is a cup of hot water. Enjoy your week! Melissa

The Energizer Bunny

It would be great if someone could just stick a battery in us and we'd go and go, but besides the fact they don't taste very good, sooner or later the battery runs out. While that rabbit is sitting around getting recharged, he's storing fat. But because he's just eating carrots, he has to have a battery - who can make it through the day on just a carrot? Your body needs to be fed continually throughout the day so that you can keep going; your energy comes from food, but is only able to get about 25% of what you eat. The rest is used in digestion, metabolism, repairing and replenishing. That 25% is available as energy, and the amount that you use is dependant on the type of exercise you're doing and the muscles you're using (running vs. texting...). Your body uses protein, fats and carbohydrates for energy - you need it all; you also need the vitamins, minterals, and antioxidants you get from eating a variety of healthy foods - they all help keep your energy levels so you can keep going all day long. A fat bunny with no energy is not a happy bunny! Melissa

But it's lowfat!

How many times have we said this, and thought it was better for us - but not so fast. Depends on what you're looking for. Take for instance peanut butter. The lowest of all of them in fat has a lot of extra things in it that don't do one thing for you (tapioca syrup, rice syrup, vegetable glycerin - what is that??, and other stuff), but it is lower in calories by one-half, and only 2 grams of fat. It "sort of" tastes like peanut butter, and if you are only counting calories this might work for you, but die-hard peanut butter lovers won't go for it. The next lowfat peanut butter is a regular on the shelf, has 12 grams of fat, a few fillers also, but tastes more like the real thing - and it's half the price of the other. Then take regular, natural peanut butter - all peanuts, no fillers except salt, but 18 grams of fat. The good fat - mononunsaturated fat, high in omega 3's and flavor - but again, a little higher in price. In this case, go for the good stuff - the more flavorful and satisfying, the better. A diet higher in fat can actually help you eat less and because it tastes so good, you don't feel like you're giving anything up. Besides, you need the omega 3's for your heart, your brain, and your skin; they're also found in avocados, olives, and fish, but they don't work so well with jelly or a banana. And think how many calories you'll burn scraping it off the roof of your mouth (two tablespoons, NOT the whole jar!!) Melissa

Your Happy Pill

We are always looking for that magic pill that will make us stronger, more energetic, faster - or, you know, "more sexy"... - but the best pill isn't something you put in your mouth; it IS your mouth. A simple smile changes everything and can make you feel better immediately - no waiting forty-five minutes, 2 weeks, or never if it didn't work. A smile is good for digestion, stress, appearance, attitude and performance - you feel better on the inside and the happiness you exhibit outwardly is rewarding; people want to be friends with happy people. They want what you have, and it's an easy gift to share. Happiness just feels good; take advantage of something so simple and enjoy your week! Melissa

Gin and Tonic!

A tonic traditionally is something taken to help make you feel better - the British started adding gin to cover up the bitter taste of the tonic...I don't really like gin, but if it's going to make me feel better, well, maybe I'll give it another go! There is an old recipe for joint pain that uses golden raisins and gin that I've heard of so many times I decided to try it, and guess what - it's actually working! No kidding - my husband too! Look the recipe up online and try it for yourself - if nothing else, it's a great way to start the day (heehee!). All this aside, you need to look at the reasons behind your pain. I've been encouraging you to pick up your exercise program - speed, intensity, duration - anything that will push you to the next level; this can result in some degree of pain, some of which is normal and expected. No pain, no gain, as they say. But mild pain, that which is in the 1-3 range on a scale of 10, goes away as you warm up; moderate pain may stay with you, but doesn't interfere with your ability to complete your workout. This might require you to take a few days off, but it's tolerable and you'll recover quickly. Severe pain, 7-10 on your pain scale, stays with you before, during and after you exercise. You need to back off until the pain is gone - do pilates, yoga or swim - things that don't put any physical stress on your body. This can be really frustrating; you've been successful in reaching your goals and it's part of your daily life. However, you want to love what you're doing, and you won't if you are constantly in pain - you can't perform at your peak, and you just get more stressed out, and risk real injury that will put you out for a long time. So, relax - go to a movie, work a crossword puzzle, have that gin and tonic (but not too much tonic or it ruins the taste of the raisins!!) Have a good weekend - Melissa

Hump day!

Funny thing happens on Wednesdays - your mood generally improves, energy levels go up, and you start making plans for the weekend. I am particularly excited about this weekend because I have a birthday party (cake icing!!) and we're going to explore a new area of the city on Saturday and take in a basketball game; it's going to be really nice and sunny the whole weekend, and I just know the Cowboys are going to win...even if they don't, it's not going to ruin my weekend - it's only three hours out of (almost) three days. Of course, I want to win, but it's not the thing that would spoil it for me; THAT would more likely be that the cake had whipped instead of buttercream icing, or it rained unexpectedly and we were stuck inside all weekend, OR my jeans were too tight to wear to the game. Things like that! I happen to know the icing will be awesome because I ordered the cake! It's my own fault if my jeans are too tight, so it will help me not to eat too much cake, AND it it rains, well, we'll just go find a great little place to have lunch and maybe some wine (for sure, rain or shine, we'll do that...) - anyway, things always have a way of working out; go ahead and make your plans, give yourself something to look forward to, and put yourself in charge of having a good time! Go Cowboys! Melissa

A different kind of Monday...

Wow, that weekend went fast - all that planning for Halloween, then it flies by, and all of a sudden, it's November. And what a great day it is - sunny, no wind, and warm (at least in Texas, anyway! Sorry about the rest of you!!). Normally I don't like Mondays, and the time change takes a little getting used to, but when you have a day like this, take advantage of it! Take your workout outside, or if you haven't been working out, start now; it's a perfect time for starting over - it's the first day of the week, the beginning of a new month, and enough time to make it a habit before the holidays start. Working out helps you to eat better, and vice versa - one always helps the other, and they both help you! Even if your day is hectic, take ten minutes to get some exercise; you might find it's twenty or thirty minutes once you get going. By starting off right, creating good habits, and following through with them, you will be motivated physically and mentally to maintain them when you have more than just a bowlful of leftover candy to tempt you! Enjoy your week! Melissa