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Leisurely Friday Breakfast

July 17, 2010 by

Very soon, my 4-day work week will be coming to an end. I have 6 more weeks, or until September 1, to enjoy having my Fridays off. It’s hard to complain too much about this. I’m actually surprised it lasted this long. But still, I will miss my consistent long weekends.

Ironically, this weekend I’m having an even longer weekend. I had off from work yesterday and Monday I’m taking a personal day. The kids will be home with me, but it will be hot, hot, hot! And ya’ll know what that means – POOL! Even my 5 year-old knows P-O-O-L! Seriously, it is sooo hot here, even as I’m writing this at 6:30 AM, that I had to go into the basement to cool off. And yes, we do have central air, but for some reason my husband turns it down (or is it up?) to make it warmer in the morning.

Anyway, after my awesome 5 1/2 mile run yesterday, I kept with my semi-tradition of having a leisurely breakfast on Fridays (oh, how I will miss those too). It just happened to a French Friday breakfast, where I enjoyed:

  • a mini croissant with Trader Joe’s raspberry jam with all-natural peanut butter for added protein
  • 1 cup of ice cold, juicy watermelon
  • 3/4 cup of blueberry yogurt with walnuts, again, for added protein

I’m never able to eat my entire breakfast when the kids are home. At least one, if not both of them, want to taste mommy’s breakfast. Even though they’ve already had their breakfast, somehow mommy’s looks and tastes so much better when she’s eating it.

Ok, as we say in these here parts – I have to get on my horse now. We’re heading to another local Farmer’s Market – the first one for the kids. Then we’re hosting a BBQ/pool day at our house. I have a feeling there will be drinking involved.

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No, That's Not a Wild Animal On My Head

July 15, 2010 by

(Photo Source)

This morning I woke up extra early for my run to find it sprinkling outside. After about 30 minutes, it seemed to be clearing up so I laced up and headed outside. About 3 minutes into my run, it started to downpour. And in those 5 minutes (3 minutes out and 2 minutes back – since I was sprinting) I became a huge wet mess. I’m sure with my thick wavy hair, it must have looked like a complete mess!

I normally like running in the rain, but not in a downpour. It’s really hard to see with all of the rain in your face. So, I hopped on the treadmill for about a mile, then went back outside to test Mother Nature. Thankfully, it had completely stopped raining. I was completely soaked, but I managed to finish the last 4 miles of my 5 mile run. On my cool down, I walked by a woman from the neighborhood who walks every morning. She looked at my hair and just smiled – I’m assuming she understood my rain episode. No, that’s not a drowned animal on my head.

That’s me, muddy legs and all! I actually don’t look that muddy in the photo, but I had mud all over the front and back of my legs. I didn’t even realize I was that dirty until mud started dripping off of my legs on the floor. No rain in store until late Sunday night – yeah!

On another note, I realized about 1:30 PM that I had already consumed 1,200 calories for the day -OMG! I don’t count calories every day, but today I was making a mental calorie note and realized my huge intake. Between the Starbucks’ Frap, the potatoes and chocolate pastry from lunch – I nearly maxed out – ugh! I didn’t eat any thing else until I arrived home around 6:30. Ok, I may or may not have had a mini-Twix, but those are only like 45 calories 🙂

Everyone has a bad day when it comes to eating and calories. Today, was definitely a bad day. But really, how can any day be bad with a Starbucks in hand?

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Eat, Drink, And Run

July 15, 2010 by

A woman at my office is a marathon runner and a triathlete. She often talks about the energy bars and gels she eats during her workouts and her races. This got me thinking about my eating habits while running.

I’m torn on this issue. As a personal trainer, it is part of my job to address the nutritional needs of clients and/or people I administer advice to. Yet, as a runner, I know what my body needs and doesn’t need. I have never been the type of runner who needs to eat before a run or even during a run. The thought of eating during a run actually makes me a little nauseous – anyone else? I think my no eating while running mindset is spurred by the idea that I’m not really a competitive runner anymore. Although I still run 5K’s and 10K’s, I still don’t feel the need to eat during the runs.

Putting my personal trainer hat back on – here’s my take on eating and running. Obviously, if you’re a competitive runner, eating for performance is key. But for new or noncompetitive runners, there are just a few basic eat and run principles to consider:

Principles of Eating and Running

Before Your Run:  If you’re a morning runner, who’s out the door before breakfast, you may want to grab a little nourishment before you’re workout. Don’t eat too much or you’ll risk cramping or even nausea. Have a 100-150 calorie snack that has some form of carbohydrates, such as a ½ cup of oatmeal, a small banana, or half a power bar. Drinking a few ounces of water prior to running is also a good idea. Resist gulping or else you may feel waterlogged even before you start your run. For afternoon or evening runners, avoid eating a heavy meal prior to running. Schedule your run in between lunch and dinner, or 1-2 hours after dinner. Remember, there are plenty of runners who CAN run on an empty stomach with no problem (yours truly included), but eating a little something beforehand is also fine.

During Your Run – The rule of thumb is – runners really do not need to eat during a run unless they run 60 minutes or more. Our bodies have stored glycogen (our energy source) that can help us through the sub-hour runs. If you plan a run that is 1+ hours, take an energy gel or a small box of raisins for refueling along the way. For long runs, staying hydrated is also key so remember to drink your water – at least a few sips every 15 minutes!

After Your Run – After a long/hard run, aim to eat within 30-45 minutes of ending your workout. This will help prevent your blood sugar levels from dipping too low. Aim for 200-400 calories that includes protein and carbs. My post-run snacks are often Greek yogurt, protein bar, peanut butter, Kashi cereal, etc., Also, drink plenty of water after your run and throughout the day to rehydrate!

Eat, drink, and run well.

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Photo Breakfast

July 13, 2010 by

Fresh off of my 5.5 mile morning run, I decided to have a little fun and take a few pics of myself before work. I’m not really in to taking pictures of myself because I don’t think I’m very photogenic. Then again, we are our own worst critics. All of the photos were taken on my back deck overlooking our many gardens. The photos were also taken sans shampoo, as I don’t like to shampoo my hair everyday. My hair is dry enough and shampooing it everyday just makes it worse!

I am trying very hard not to wear black in the summer, but it just seems like when I do wear black or dark blue/brown, that’s when I take the best photos. I wonder if there’s such a thing as “summer black”, like summer white?

Before breakfast, I took a walk around the veggie garden to see if any critters had stolen more of the goods – no sign of activity, all of the peppers are there, safe and sound. And so I made a lovely bowl of Kashi Go Lean Crunch (1/2 cup) and plopped about 1 cup worth of strawberries and raspberries right on top. Perfect for a warm summer morning!

I just love how the red berries just pop out of the picture!

And yes, here is me in my natural habitat – eating. Damn – I wish I would have put our fancy chair cushions out, it would have look so much nicer – blah!

Notice how the light just happens to shine right on my cleavage. My husband obviously took this photo and apparently he had an agenda.

I’m off to work – have a great day everyone!

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Wavepools, Sunburns, and Migraines, Oh My!

July 8, 2010 by

(Photo source)

Yesterday, I spent most of the day at Six Flags Great America in its water park. Since I’m technically on vacation, I tried to make this excursion into a relaxing day away from home.

When you really think about it, there’s practically no way to relax at a water park when you have a 2 and 5 year old in tow. I spent most of my time chasing after my little one, walking up and own countless flights of stairs to the slides, and fighting back the waves. For five hours, I was nearly completely drenched from a combination of the wave pool/slides and the intermittent sun showers. Thank goodness it was so HOT, otherwise I would have been freezing!! Yet, somehow seeing the kids laughing and playing, and hearing them shout over and over “look at me mommy” made it all worth it.

After a very long day, I went to bed with a migraine then woke up with a nasty sunburn. Yes, I did apply 30 sunblock, but I omitted to apply enough on my back – not a good move. I also felt slightly hungover (sans alcohol) and as if I had run a 1/2 marathon. I was so sore I actually took tylenol and had to cut my run down to 4 miles – that was all I could do! Plus, it was at least 80 degrees when I went out for my run. And, as my former running coach (who happened to coach the national women’s running team in the 70s) used to say, heat is a sprinter’s best friend and a distance runner’s worst enemy. He wasn’t joking either!

Sunburn + Morning heat + Sore muscles = Lousy run.

Even after getting ready for the day and taking the kids to daycare, I still felt “off” and even a little sick. I was hoping a little retail therapy at the Gap and Banana Republic would help, but I could only walk around for about an hour before I had to head back home – now that’s telling you something! I ended up getting a quick burst of energy later in the afternoon so I was off for a 40 minute walk. And along the way, I picked more mulberries! I really have to find an easy recipe for raspberry/mulberry jam – any suggestions?? I have about 1 1/2 cups and I don’t want them to go to waste!

For all of you who are counting – only 3 more vacation days left! I better get movin’ if I want do maximize my time off!

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It's Post Time! A Day at the Races

June 20, 2010 by

For the last 3-4 years, Scott and I head to the horse track with his family the day before father’s day. I used to think horse tracks were seedy places, where only bookies, gambling addicts, and the mafia hung out. And, I’m sure it was that way back in the day. But in Chicago, Arlington Park is a beautiful horse track filled with people of all kinds. Really, you can find fancy ladies (and not just in the box seats) with even fancier hats, families with kids in tow, and couples just wanting an afternoon of sun and fun.

So, after my regular Saturday yoga class – which just kicked my rear end – we headed off to the races. It was a nearly perfect day for horse racing. Although a tad windy – nearly lost my brand new hat several times – it was about 80-85 degrees and sunny. Because we go the day before father’s day, it’s never too crowded, which makes it much easier to find a seat, place a bet, and get a little food. Personally, I don’t go there for the betting – I’ve never made a bet yet. But I love seeing how happy the kids are when they see the horses. As you can see from the photo above, Miss. M was having a great time with her daddy!

I was having an incredibly good time taking all sorts of photos in my snazzy new Ascot-esque hat! And yes, that is a new Lucy tank. Lucy has such awesome running and yoga wear, and many of their pieces can be worn as everyday wear which I totally love!

Now, I have to get to bed. After a day of running, cleaning, and gardening, I’m beat!

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New iPhone – Need Help Choosing Apps!

June 16, 2010 by

I just ordered the new iPhone last night! Well, technically, Scott ordered it for me. He’s had one for over a year and never leaves home without it – seriously. I used to make fun of him (well, I still do) because he’s always on the iPhone. But, I am very happy to say that I have jumped on the iPhone bandwagon. I’m so geeked about it for many reasons, one being that I will officially be a part of the elite iPhone club at my work. All the VP’s have them, so of course, I want one too!

Now comes the hard part…figuring out what apps to get. Ahh, decisions, decisions. This is where I need your help! I would love to get your input on your top 2 or 3 favorite iPhone apps for:

  • Running and yoga
  • Health and fitness
  • Nutrition and food
  • Fashion and Beauty
  • Music
  • Travel

I’d prefer them to be free, but I’m not opposed to paying a few dollars here and there. Please, please, PLEASE, help me! There are so many iPhone apps out there and I don’t know how to break through clutter.

Thanks, in advance, for your suggestions!

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Red, White, and Blue Breakfast

June 13, 2010 by

I continued my quest to be the ultimate weekend warrior. Well, it’s not really a quest, but I seem to be doing a lot of weekend projects lately. I knew the day was going to be a busy but good day. My 7-mile run was kick-ass, ended up running it with 8:10 minute miles, woo hoo! That is faster than I ran on Friday when I ran a 5-miler. I felt so energized after my run too, probably because of the cool mist that followed me on the road.

Next was breakfast – a bowl of 16 g of fiber! In other words, I had a cup of Kashi Go Lean crunch with a full cup of raspberries and blueberries. It was a very patriotic breakfast, don’t you think? Plus, I finally got to open my brand new box of Mighty Leaf tea! After trying the citrus flavor last weekend, I’ve been on a mission to find Mighty Leaf’s version of English Breakfast. I went to both of my local grocery stores, Whole Foods, Fresh Market, and Target – no luck. But yesterday, after I met Anne B for lunch, I made my way to Nordstrom for shopping. I just happened to pop into the cafe where, there it was – Mightly Leaf Organic Breakfast in a box!! Who would have thought I would find my treasure at Nordstrom?

So anyway, back to the tea. The tea, when brewed as directed, is a moderate to strong black tea, much like English Breakfast. I added a little milk and I was well on my way to tea bliss. What I really love about this tea, aside from the bold but not bitter taste, is the cute little sachet bag that holds the full tea leaves. Harney and Sons tea sachets are still favorite, but this new sachet is a close second.

I spent the rest of the day outside. Seriously, I was outside from about 10:30 AM to 5:00 PM. I weeded our never-ending mess of a garden (actually a combination of 5 gardens) while Scott mulched all over the place. I was not practicing the “bend at the knees” way of gardening, so I know that my back will be killing me tomorrow. But a little back pain is worth it when I know I’m going to have an awesome garden in the end! Really, just wait until you see the before and after photos!

See you all tomorrow!

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I wanna be your watermelon….

June 11, 2010 by

Yes, I totally meant that to be a random Poi Dog Pondering reference. I used to be really good at obscure 80’s movies references – a la Breakfast Club, etc, but my husband has absolutely no clue when it comes to 80’s movies so my retro humor is lost on him.

But seriously, I have been eating watermelon ALL DAY! I know that too much of anything is usually not a good thing, but can you really have too much watermelon? It must be the hot, hot, hot weather that’s making me crave cool things. Aside from watermelon, I had an awesome spinach, feta, and chicken salad today, plus loads of ice water.

Most of my “day off” was spent outside. I did everything from cutting down evergreen branches, to weeding my huge garden, to going to the park with Mr. C and Ms. M. Oh, and by the way, this was all after a 5-mile run this morning. Between the run and  working outside in the hot weather, I must have burned like a thousand calories!

Ok, signing off for the night. I’ve got yoga at 8AM followed by a much-needed lunch with my friend Anne B. Can’t wait!

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Should You Run or Walk?

June 9, 2010 by

(Photo source)

Yesterday, I woke up early for my normal Tuesday run. Blah – it was raining! And it wasn’t even that light, sprinkly rain, it was a hard, steady rain. I usually don’t have a problem with running in very light rain, especially if it’s warm outside. But a hard rain leaves me feeling like a drowned rat – hence, I try to avoid it. As a result, I post-poned my run for Wednesday, which is my normal day off. But, instead of just going back to bed (I was fully dressed in my running gear), I went downstairs to walk on the treadmill. I emphasize WALK since I knew I was trading my Tuesday running day for Wednesday. Besides, running on the treadmill in the summer just…well, sucks!

As I was walking, I got to thinking about how some people are walkers, while others are runners. Walking is a very low-intensity, low impact sport that doesn’t require much practice. On the contrary, running is a high-intensity, high-impact exercise that often requires consistent training. Both exercises are very good for you, especially for cardiovascular benefits. So, why would a person – like me – choose to walk over running when walking just seems so much easier?

For many people, including yours truly, whether to walk or run really comes down to time and calories. Running is one of the fastest and most efficient ways for you to burn calories and lose weight. However, there has been some debate about this in recent years – let’s take a look…

Old School Rules: For decades, the old school of thought was that a person would burn the same amount of calories in one mile, whether that person walked or ran the distance. It would just take the runner half the time to burn those calories.

New School Rules: New research indicates that running actually does burn more calories per mile than walking. In 2004, researchers from Syracuse University found that both women and men burned 2x as many calories when they ran a mile compared with when they walked the same distance. But why? Well, unlike walking, running produces a more intense impact on our bodies. When running, we are completely airborne in between strides. The impact of our foot hitting the ground puts a tremendous amount of force on our feet and our legs. The greater force we place on our bodies the more calories we need to expend to absorb the force.

Exception to the Rules: Research also noted that higher intensity walking (such as race walking at speeds of 5.0 mph or higher) actually burned the same amount of calories as running. But, unless you’re walking at very high speeds, it appears that running burns twice the amount of calories in half the time.

Run or Walk?

If you’re on the fence about whether to walk or run, consider your goals and ask yourself the following questions:

  • Am I running/walking for weight loss?
  • How much time can I dedicate to exercise?

Why Run? If you’re pressed for time or want to maximize calorie burning, then give running a try. After all, if you only have 30 minutes a day to spare for exercise, 30 minutes of running will burn significantly more calories than 30 minutes of walking, which can mean losing weight faster.

Why Walk? If you’re not into high-intensity exercise and time isn’t an issue, then walking may be a better choice for you. Keep in mind that walking can still help you lose weight slowly and it is a great, low impact way to improve or maintain your cardiovascular fitness.

Whether you choose to walk or run, the most important thing is to find an exercise that you like and that you will do consistently each week.

(Please note: this has been adapted from my Bookieboo post from earlier this year!)

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