A Berry Good Day

Back in May, when Scott and I planted our first vegetable garden, we had also talked about planting raspberry bushes. Unlike Scott, who grew up picking wild raspberries in his backyard, I was deprived of this simple joy. As an adult, I had always wanted some sort of berry or fruit plant/tree for the simple pleasure of being able to pick ripe fruit without having to spend any money. After planting our garden, we decided to hold off planting the berry bushes – we had heard that once you plant them they are hard to control, plus they have pickers!

Well a few days ago, I saw an older couple stop to pick berries off of a tree just beyond our property line. I had always known that there were berry trees in the area but assumed they were poisonous – too many castaway movies where people would get sick from eating bad tropical fruit! After talking to the couple, I learned that the berries were actually mulberries (ie, here we go round the mulberry bush…) and they had been eating them for YEARS! Come to find out, that our whole street, which borders a golf course, is loaded with mulberry trees just ripe for the picking! OK, and it gets even better than that. A few days later, my brother-in-law, who is quite the outdoorsman, was walking along the same street bordering the golf course and noticed we had several wild raspberry bushes. He picked a few and we ate them just to see if they were good. OMG, they tasted just like the black raspberries from the store!

I can’t believe that I’ve lived here for almost 9 years and have never once attempted to eat our local berries. And the best part is that with so many berry bushes just steps from our front door, we won’t need to plant any ourselves!

BTW – those are the first snap peas picked from my garden – woo hoo!

To Market, To Market…

(Photo Source)

Since we were out of town in Michigan for the weekend, we’ve had no time to grocery shop. So, it is not surprising that our fridge and cupboards are bare. I don’t mind when our grocery supply dwindles but it drives Scott crazy. As a result of having very little food selection for lunch, I opted to stop at the grocery store this morning to pick up a can of soup and a few other things for the day. As a rule, I try to avoid eating soup from a can because canned soup is typically loaded with sodium and is definitely processed in some way – no matter what the label says. But in my world, having a can of soup is slightly better than having a frozen dinner (can’t even remember the last time I had one) and cheaper than going out to eat.

To off-set my sodium-filled lunch, I also bought a banana and a HUGE orange to snack on throughout the day. I loved the feeling of knowing that I was buying fresh, whole fruit from the market rather than going out to eat. This practice of stopping at the market on your way to work or even on your lunch break is a way of life for many in Europe, but is not as ingrained in American culture. Think about it, when was the last time you just stopped at the market or bakery to pick up a loaf of bread for your lunch or fresh fruit for your afternoon snack? When given a choice, I assume most Americans would choose to eat at a restaurant for lunch rather than stop at the store to pick up a little something.

If you needed to grab lunch at work, what would you do – go out to eat or stop at the market to pick up real, fresh food?

New Chip On The Block

Last night, I came home from work to find that Scott had went to the grocery store. We were out of everything that I would consider essential – like peanut butter, Luna bars, vegetables, etc. Aside from getting our staples, he also surprised me by getting a new product – popchips. I’m sure many of you have already heard about this snack, but this is the first time I have consciously heard about them. I vaguely remember seeing them in the store and reading about them in a magazine. Scott said the chip was ranked very highly in his triathlete magazine as well as Real Simple.

I will completely admit – I am a chip person. If chips are in the house, I will eat them. And, I won’t just eat them with a sandwich or at a meal, I will snack on them like crazy. In other words, I don’t like chips being in the house! Most of the time, chips are loaded with fat and calories and practically zero nutrients. But these popchips are a little different. They are not fried, not even baked – they are popped. Apparently, they are pressurized so much that they just pop into a chip. Because they are not made with oil, they have just 120 calories per nearly 20 chips and they have less than 1/2 the fat of fried chips. Plus, they are all natural – no preservatives or artificial ingredients. Maybe I would actually feel good about eating these chips. But, how about the taste?

OK – sold. I tried them.

Hmm…to my surprise, they were actually good. The consistency of the chip was a little strange at first, kind of like eating a very thin rice cake. Still, in a very strange – I can’t eat just one way – they were very good. However, I will not go as far as saying popchips will be making regular appearances in our house. Seriously, most potato chips – all potato chips – even popchips – have very little nutrients in them. And, if they are a snack food or even a mealtime food, then you would be eating nutrient shallow food, which equals filling up on needless fat and calories.

True – I would not hesitate to pick them over fried chips, but in all honestly, I just need to cut down on my chip habit in general.

Keeping Your Motivation to Run

After yesterday’s fast 7-miler, I decided to slow it down today with an easy 4-mile run. Post-run breakfast was a bit of Kashi Go Lean and a full cup of a blackberry/blueberry mix – fantastic!

Scott is teaching class this week which means our schedule is totally crazy. In order to run before he leaves for work at 6:45 AM, I must be up by 5:30/5:45 AM and out the door for my run by 6 AM if not sooner! Although I am a morning person, getting up this early is not always easy. Sometimes, I have to psych myself up a bit before a run because I’m so groggy. But, on any given day, I rely on many different motivational strategies to keep me going. Here are some of my favorite ways to motivate myself to run:

Running Motivation

  • I set my alarm at least 20 minutes before I know I need to head out the door. This gives me time to wake up a bit.
  • I get all my running clothes ready the night before so as soon as I wake up, I see my clothes sitting there – almost beckoning me to put them on. I also try to have all of my work-related things ready the night before – clothes, lunch, bag, etc. – so that I have no excuse to skip a run.
  • If I really need motivation, I plan a new route to take. Planning it out and then having to actively think about where I’m running (not just zoning out) helps the time pass faster.
  • And, for those really bad days, I tell myself that if I run, I will reward myself with a treat during the day, whether it’s Starbucks or a muffin. I know it kind of defeats the purpose of the run, but it works every time!

How do you psych yourself up to run or exercise when you really don’t want to?

Planting a Vegetable Garden

(Photo courtesy of Flickr)

We finally did it – we planted our vegetable garden! A few weeks ago, I wrote about how I had been wanting a vegetable garden for years. After removing a ton of stones and small boulders from our “rock garden” and turning over the land, we were finally ready to plant. However, one thing led to another, including my trip out of town, and we weren’t able to plant the garden until today.

Our first step was clearing the garden once more – this time of those spinner things that fall from the trees. They are such a nuisance because if they actually take to the soil they can sprout little trees anywhere and everywhere. Well, I couldn’t let that happen to my garden, so rake in hand, I removed as many as I could.

After that, we headed to Home Depot to pick out our plants. Unfortunately, there must have been a mad rush for vegetable seedlings on this 85-degree day, because many of the vegetables we wanted were not even there. Blah! So, it was off to another garden center for us. I had better luck at the garden center, but still had to buy seeds for some of the vegetables we wanted. I was told it might be “too late” to start from seeds, but what the heck. If it doesn’t work, I’m only wasting about $5 on 3 packets.

After over an hour of shopping, here is what we finally arrived home with:

Seedlings

  1. Cilantro – one plant
  2. Thai basil – one plant
  3. Roma tomatoes – two plants, plus two more for a Topsy Turvy hanging plant holder
  4. Red, green, yellow peppers – 4 plants total
  5. Cucumbers – 2 plants
  6. Jalapeno – about 8 plants total
  7. Watermelon – 1 plant (hey, it’s worth a shot!)
  8. Snap peas – 2 plants (heard they were easy to grow)
  9. Strawberries – 6 plants for a Topsy Turvy holder

Seed Packets

  1. Carrots
  2. Broccoli
  3. Spinach

Quite honestly, aside from finding all of the plants we wanted, the hardest part of planting our garden was deciding where to put everything. Each vegetable has special needs – snap peas grow up and they like to be close together; carrots can’t be planted too deep or shallow; watermelon vines spread out so they need lots of space, etc. We did our best to make sure every vegetable was given the attention it needed. We even got the kids involved – helping us drop the seedlings into the holds, pouring in the dirt, etc. They called it “making salad”, which was just too funny! Little do they know that in a few months, that’s exactly what they will have – all the makings for a salad!

Now, only time, and consistent watering/weeding, will tell how well we’ve done at our first attempt at gardening. I admit, we have probably gotten in over our heads. I’m not worried about recouping the $100 we spent on the garden, I just want to actually have vegetables grow and not have our efforts be completely fruitless (no pun intended). Stay tuned!!

Growing Your Own Vegetable Garden

Late last night, I started watching the last episode of Jamie Oliver’s Food Revolution on Hulu. I enjoyed the episode as always, but something toward the end of the show really hit home. The episode showed school children and families working in their gardens, harvesting their own vegetables. Scott and I have talked about planting our own vegetable garden for years, but have never really made an attempt. Then, last night, around 11 PM, I declared that we would start our own garden.

(Photo courtesy of Flickr)

There are many reasons why I want to have our own vegetable garden:

  1. Convenient, fresh produce – A vegetable garden, if it is appropriately tended, can yield an abundance of fresh produce, right outside your back door. So, if you’re lucky enough, you won’t have to make those last-minute trips to the market to pick up peppers or tomatoes, you can just meander into your backyard.
  2. Cost Savings – We all know that most fruits and veggies are very expensive these days. By planting some of the more expensive veggies – like bell peppers, tomatoes, and lettuce, you may end up saving quite a bit of money by the end of the summer.
  3. Life Lessons – Although my two children eat many vegetables, I would love for them to eat more. By getting them involved in the planting and care of the garden (and picking the veggies!), I’m hoping that they will be more excited about eating them.

So, after my garden declaration, Scott and I discussed where we’d like to plant a garden, what we’d like to plant, and when.

  • Where – The most obvious place to plant the garden is in our current raised garden which, before today, was home to a few flowers, weeds, and a ton of rocks that we had from a small pond we drained a few years back. The raised platform can help with water drainage and keep a few pests away.
  • What – Everything we’ve read about starting your first vegetable garden says to not take on too much your first year. We decided to pick a few of our favorites, particularly those veggies which are expensive at the store. These include tomatoes, bell peppers, cucumbers, carrots, romaine or spinach, jalapeno, possibly melon, and a few herbs like cilantro and basil. We also intend to grow strawberries using one of these hanging planters. I really hope it works because we love strawberries and they are so expensive at the store.
  • When – Well, there’s no time like the present! We decided that we would start today! Our first step was to get the garden ready to plant, which meant, taking most of the rocks away, digging up weeds and other plants, and turning over the soil. Little did we know that this first step would take nearly 6 hours – and we still have more to do!

Next week, we’ll tackle the potting soil and maybe even plant our first vegetables! Stay tuned…

Why Whole-Grains Are Healthier

Two seagulls are fighting for a piece of bread. The first bird overpowers the second bird, quickly snaps of up the bread, tastes it, then immediately spits it out. Looking astonished, the second bird says, “Why did you spit out that perfectly good piece of bread?” The first bird replies, “It’s not whole-grain.”

Last night, I ran out to the grocery store to pick up a loaf of whole-grain bread. Unfortunately, it was nearly 9 PM and all of the fresh whole-grain bread was gone or had been hardened from sitting out all day. Against my better judgement, I settled for two medium size loaves of French bread straight from the baker’s oven.

French bread loaves

Back in the Wonder Bread day, I would be happy as a clam to get fresh French bread. But these days, I should know better. French bread, although soft and tasty, is essentially white bread, full of “bad carbs” and not much nutrients. Besides, you’d have to be living in some remote village to not know that whole-grain bread is better for you than bread made with refined grains (white flour). On a side note, I had a sixth grade teacher who was way ahead of the times – he often told our class that eating white bread (aka Wonder Bread) was no better for us than eating paper. I think we all consumed less paper after that.

Why whole-grain is better

Whole-grain bread is made with…well, whole grains. Unlike white bread, whole-grain bread hasn’t had its germ and bran – what gives the bread its fiber – removed by milling and processing. Although, slice by slice, whole-grain bread and white bread have approximately the same number of calories, whole-grain bread has 3 times the amount of fiber and 6 times the amount of protein. And by now, most of you know that eating foods that are high in fiber can aid digestion and help us lose weight because it keeps us feeling fuller longer.

Spotting a whole-grain

If you can’t tell a whole-grain bread from a white flour processed bread, have no fear! Look for the whole truth when trying to spot a whole-grain, fiber-rich bread. A true whole-grain bread (or any whole-grain product) will list whole wheat, whole oats, whole rye, or some other whole grain cereal as the first ingredient. According to the Mayo Clinic, if the  label says “made with wheat flour”, the bread or product may be an intact grain product or it may just be an advertising gimmick, since even highly processed cake flour is made with wheat flour.

Choose Wisely, Choose Whole

So if you’re looking to add more whole-grain to your diet, look for the word “whole” on packaged bread and cereal products – whole grains should be listed as one of the first ingredients. As an extra bonus – go for products that have at least 3 grams of dietary fiber per serving.

Want to know more about whole grains and whole-grain products? Check out the Whole Grains Council.

5 Easy and Healthy Weekday Breakfasts

Hey Everyone!

In my last post about why breakfast is so important, I mentioned my Fab Five breakfast ingredients that I try to include in my breakfast each day: protein, monounsaturated fat (MUFA), fruit/veggie, dairy, and fiber. As an avid runner, mother to two young children, and a full-time communications professional, I also need breakfast to be EASY and FAST! Although there are days when I can’t seem to fill more than one of my criteria, I make the best attempt that I can. So, let’s see how I did this week:

5 Easy Weekday Breakfasts Under 300 Calories

Monday:

  • 1/3 cup old-fashioned oats (fiber)
  • 1/8 cup skim milk (dairy)
  • 2 tsp walnuts (protein, MUFA, and fiber)
  • 2 chopped strawberries (fruit and fiber)

Tuesday:

  • 5 oz. Dannon fat-free blueberry Greek yogurt (protein and dairy)
  • 2 tsp walnuts (protein, MUFA, and fiber)
  • 2 strawberries, chopped (fruit and fiber)

Wednesday:

  • 1/2 cup Galaxy Granola low-fat vanilla granola (fiber)
  • 1/2 cup skim milk (dairy)
  • 2 tsp walnuts (protein, MUFA, and fiber)
  • 2 strawberries, chopped (fruit and fiber)

Thursday:

  • 5 oz Dannon fat-free strawberry yogurt (protein and dairy)
  • 2 tsp walnuts (protein, MUFA, and fiber)
  • 2 strawberries, chopped (fruit and fiber)

Friday:

  • 2 oz sliced baguette
  • 1 1/2 tbs all-natural raspeberry preserves (fruit)
  • 2 tsp all-natural peanut butter (protein and MUFA)
  • 1 slice all-natural, nitrate free bacon (protein)
  • 3/4 orange, medium (fruit and fiber)

In addition to eating a combination of my Fab Five ingredients, I try to avoid eating the same breakfast two days in a row. This forces me to change things up a bit with my nutrition and keeps me from getting bored. I also try to keep my breakfasts under 300 calories. This is usually enough fuel to get me to lunch, with or without a 100-150 calorie snack if I need it.

And the QOTD (Question of the Day) is: what is your go-to healthy breakfast?

Oooh, So Spicy!

Hello All and  Happy Monday! After my 4.5 mile interval run, I had an another awesome, and very French, breakfast..

I try not to eat a whole lot of bread, but when I do I want it to be good. This morning, I smeared some Bonne Maman raspberry preserves and all-natural peanut butter on a fresh French baguette. Hmmm…so good! I really think I should move to France just so I can have fresh French bread everyday and have it be normal. I also had a couple strawberries just ‘cuz they’re so good for you.

I am really looking forward to warmer weather when I can enjoy these types of breakfast out on my huge front porch. Spring/Summer can not come soon enough.

It was status quo at work today. Even lunch was a meager 1 1/2 cups of chicken soup and a couple Dr. Kracker flatbreads. But late in the afternoon, I enjoyed some purple yogurt!

If you have not tried Dannon’s Greek yogurt yet, I highly recommend the blueberry flavor -it’s fantastic! I think I may even like this better than Trader Joe’s vanilla Greek yogurt – I can’t believe it either!

Dinner was some very spicy chicken stir-fry a la my husband who can’t tell things are too spicy when he’s congested.

Oooh, so spicy!

After dinner, I headed out to the mall for another fruitless, 2-hour shopping trip. I think the retail gods are laughing right about now at how much time I’ve spent searching for new clothes.

I’m going to make one more attempt at shopping this week, before Fitbloggin. If I can’t find anything, just remember I tried!

See ya all tomorrow 🙂

Lovin' My New Lill Bag!

Hi there! As many of you know, a few weeks ago, I headed downtown with Anne to design my own bag at 1154 Lill. Well, three weeks later, my bag has finally arrived!

Introducing my new 1154 Lill Erika bag. It’s big enough to hold my Macbook Pro and a few odds and ends. The bag has a plum base color with a Queen Anne’s Lace accent stripe…

On the inside, I decided to show my wild side with an African cheetah print…

I love my Lill! After making this one, I so want to make another one…hmm, maybe for my birthday!

Alright, enough about my new chic bag…on with the day…it started with a 30-minute run on the t-mill followed by some fast walking and an ab workout. That makes 5 days of running straight – I think I’m ready for a break.

Breakfast was about 3 oz of Trader Joe’s vanilla Greek yogurt with some of my new Galaxy Granola

The folks at Galaxy sent me 3 bags of their awesome granola while I was on vacation. I was so excited to get it and practically tore into it on the spot. I really admire the Galaxy brand and its new Web site promoting granola made with Fruit Not Fat. Many of the granola brands out there are loaded with sugar, fat, and ingredients that I can’t even pronounce. That’s the main reason why I try to make my own because I can control my own ingredients. Galaxy Granola seems to have recognized the importance of making a product all-natural because they make their granola with naturally healthy ingredients like applesauce and honey, instead of corn syrup and oils. Now that’s my kind of granola!

The vanilla almond flavor also had whole almonds in it, which made my yogurt extra crunchy…

So yum and so filling – good thing I only used 1/2 a carton of the yogurt and 1/8 cup granola! On my way to work, I also picked up a skinny vanilla latte, since I missed out on my treat yesterday. Ahh, how I’ve missed my Starbucks.

Lunch ended up being some leftover risotto which was good, but just not filling enough. I snacked on a banana, some lemon tea, and a few “thank you” cookies…

I call them “thank you” cookies, because each cookie had the words “thank you” on them, but in different languages. As you can see, I ate 1/2 of the merci cookie before I took the picture 🙂

Dinner was a family favorite – Scott’s homemade pasta sauce with a big ‘ole side of broccoli…

OK, that’s enough for tonight. I’m off to repack my Lill for tomorrow!

Ciao!