Fitness Friday: Nutrition

One thing that I have picked up on quite a bit since I started running, training and reading all your blogs is how important and easy it can be to get good nutrition.  It is some imperative that we eat nutritious foods to fuel our bodies right for all the fitness fridays everydays.

This week I tried my first Green Monster smoothie and just love how nutritious it is.  I get tons of vitamins without having to take vitamins!!  So today for fitness friday I thought I would highlight the spinach, flaxseed and chia seeds that you find in Green Monster and share some of the benefits of those particular ingredients.

Spinach often scares away many people.  I'm not sure why...I don't recall ever having spinach growing up but I was always under the impression that it was YUCKY.  Now as a big girl, I realize that it really isn't that bad.  I've only prepared it a few ways - strawberry spinach salad, spinanch and articoke dip, and now Green Monsters.  But I am sure I've had it other ways and didn't realize it.  I was reading two of the recipes on the back of the spianch packaging that I want to try next. 

Here are some of the benefits of spinach: 

This leafy green is an excellent source of vitamin K, vitamin A, magnesium, folate, manganese, iron, calcium, vitamin C, vitamin B2, potassium, and vitamin B6. It’s a very good source of protein, phosphorus, vitamin E, zinc, dietary fiber, and copper. Plus, it’s a good source of selenium, niacin, and omega-3 fatty acids. (source)  

Spinach is a heart-healthy food and can help lower blood pressure.  Spinach can also help with arthritis, osteoporosis, migraines and asthma because of the anti-inflammatory properties of some of the nutrients.  And of course spinach is an excellent source of iron which helps with increasing your energy levels.  Many times when I am feeling really run down, exhausted and lacking energy it is because my iron levels are low.  Now I have a delicious Green Monster way to get some iron without taking those awful tasting pills.

Flaxseed is a new ingredient for me.  I hadn't heard of flaxseed until I started reading Clean Eating Chelsey's and Bess Be Fit's blog.  They include flaxseed in a lot of their recipes and meals. 

What if flaxseed?  Good question I had to look it up this week.  According to Wikipedia, "Flax is annual plant with slender stems. Flax is grown both for its seeds and for its fibers. Various parts of the plant have been used to make fabric, dye, paper, medicines, fishing nets, hair gels, and soap. Flax seeds come in two basic varieties: (1) brown; and (2) yellow or golden. Most types have similar nutritional characteristics and equal amounts of short-chain omega-3 fatty acids."

Although flaxseed contains all sorts of healthy components, it owes its healthy reputation primarily to three ingredients:  1) Omega-3 essential fatty acids, "good" fats that have been shown to have heart-healthy effects. Each tablespoon of ground flaxseed contains about 1.8 grams of plant omega-3s. 2)  Lignans, which have both plant estrogen and antioxidant qualities. Flaxseed contains 75- 800 times more lignans than other plant foods. 3) Fiber. Flaxseed contains both the soluble and insoluble types. (source: WebMD)

Flaxseed may have a protective effect against cancer, prevent hardening of the arteries, lower cholesterol levels, and improve blood sugar.  Check out this site here for tips on buying, using, and storing flaxseed.  I've learned a few things just now by reading that site.  For example, I better go buy a grinder since ground flaxseed is better used by your body. Whole flaxseed can pass through your body without getting those great nutrients.

You can find flax seed in your grocery store in the flour, spice aisle.  I found it back in the organic, all natural section of our store. 

Chia is the other new to me ingredient also included in Green Monsters.  Chia is an edible seed that comes from the desert plant Salvia hispanica a member of the mint family that grows abundantly in southern Mexico.  Here's what one website says about chia seeds:

Chia is very rich in omega-3 fatty acids, even more so than flax seeds. And it has another advantage over flax: chia is so rich in antioxidants that the seeds don't deteriorate and can be stored for long periods without becoming rancid. And, unlike flax, they do not have to be ground to make their nutrients available to the body. Chia seeds also provide fiber (25 grams give you 6.9 grams of fiber) as well as calcium, phosphorus, magnesium, manganese, copper, iron, molybdenum, niacin, and zinc. (Source:  Dr. Weil)

Chia seeds have a light nutty taste and are easy to add to recipes.  They are a complete protein and excellent source of calcium, magnesium, and iron.   You can sprinkle ground or whole chia seeds on cereal, in yogurt or salads, eat them as a snack, or grind them and mix them with flour when making muffins or other baked goods.

I hope you learned something new today.  I know I did.  Fitness isn't just about working out and getting exercise.  It goes hand in hand with nutrition and eating right to fuel yourself properly for whatever type of fitness you find yourself pursing. 

 

QOTD:  Have you heard of flaxseed or chia seeds before?  How do you use spinach, flaxseed or chia seeds?  I'm always looking for new recipes.

Trying new things

Workout:  5.23 miles in 49:48 with Dad, Anda and SB

This was the first day of my summer vacation that I was able to plan an early morning run in town with my Dad, Sis and SIL.  The last two summers I would meet my dad at least once a week to run in town but just haven't had a chance until today.

We met at 6:15 am after I made a quick stop at the grocery store to get the necessary supplies to create the much talked blogged about Green Monster smoothie.  We were shootin for 4 miles but ended up with a great 5.23 run through town, down River Walk and back up through town.  I skipped my stretching on Tuesday after my 6 miler and didn't get in any yoga on wednesday so I was a little tight to get started.  We kept it at a comfortable pace and took some quick breaks as we waited for traffic. 

When we got back to Manda's we had some delicious Dunkin Donut muffins while I whipped up the Green Monsters.  We got pictures but SB has them so I will take some tomorrow when I make up another batch to share with Cowboy.

Here's the recipe we used but you can google Green Monster smoothies and find tons of variations.  We made two separate batches and both were delicious.

Ingredients:

• 1 Tablespoon Flax Seed
• 2 Teaspoons of Chia Seeds
• 1/2 scoop Vanilla Protein Powder 
• 4 or 5 ice cubes
• Whole banana
• 1/2 cup blueberries
• 2-3 cups spinach (THE GREEN!!!)
• 1 1/4 cup vanilla almond milk 

Combine all the above ingredients in the blender and then blend and liquify.  Some recipes suggested freezing the banana and crushing the banana and ice first. I put my ingredients in the blender as listed above and it took a little bit but blended up nicely and then I set it to liquify for a few seconds.  Dad, Anda, SB and I all really enjoyed it.  It doesn't look the best at first and is a "lovely" green but it is quiet delicious.  The first batch I forgot the protein powder and then second batch I added frozen strawberries.  You really don't taste the spinach - the flavor of the blueberries and banana really come out. You don't need the flax seed and chia seeds but they are an excellent source of Omega-3 and make the smoothie even better for you.

If you haven't tried the famous Green Monster yet - you have to give it a try.  It is a lot better than it sounds and looks.

Getting to Know Me

It is my honor to accept a Blogger Award from the fabulous Kelsey at Go Girl.  She is a college student who is dedicated to making fitness her witness.  Go check out her blog!  Thanks Kelsey for adding me to your list.

Favorite Cartoon Character



Click here to getImages &
Marvin The Martian Pictures - Pictures


I don't know why, I just always like him.  I used to collect tons of Marvin the Martian stuff and in fact still have them in a box in my attic.

Favorite thing to photograph

I love taking pictures of my doggies and flowers and landscapes.

My favorite thing to cook



This is my newest favorite....I love making and eating this delicious dinner.

My favorite exercise

Running of Course!!!


Favorite movie

That is a hard one - but here are two favorites

Favorite article of clothing

I love my black Skirt Sports running skirt.  I wear it for almost every race.  It is so comfy, cool and perfect for running.

Favorite flower

I love roses.  I also love Ansel Adams photography.  I have several of his great prints framed and in my house.

Favorite breakfast

Soft boiled eggs on toast.

Favorite book I've read recently

  I haven't read a lot on non-school books lately.  This one I started a while back and really enjoyed it.

Favorite place to be

Wind River Ranch in Estes Park, Colorado - my heaven on earth.


Thanks again Kelsey for the opportunity to share a little about me through the Blogger Award.  Here's a few lucky receipients that I've selected for this very prestigious award:

Sarah at Running is a Life 

Lindsey at Yogi Bear

Maria at Aspahlt Tales

Be sure to stop by and check out their fabulous blogs!

Gorgeous Sunrise start to my day

Workout:  6.0 mile run with Cop in 56:38

.5 mile walk with Cop and 2 mile walk with Macy

So I've had to remind myself about four times already that it is Tuesday not Monday.  That happened to anyone else? 

I struggled a little bit getting out of bed this morning.  I was just beating that snooze button up.  However, I finally managed to swing my legs down and touch the floor at 5:50 and was out the door by 6 for my morning run.  Copper and I tackled more hills, including a new one we never thought we'd accomplish.  Why is it that some hills look more fearsome then others until you are actual pounding your feet up them?  It was a big old hill but really didn't seem that rough once I got going.  We ended up with 6 miles and the last mile I decided to push myself again to work on lowering that overall pace. 

When I made it back, I took several excellent blogger's advice and mixed up a smoothie.  I had frozen blueberries, frozen black red raspberries and frozen strawberries along with yogurt, splash of OJ, half a banana and a scoop of whey protein.  It was surprisingly tasty even though I was just tossing things in.  I need to do some looking for recipes to follow. 

Getting the proper nutrition is something I've really been struggling with.  On these hot summer days, I just don't feel like cooking or eating.  So my lunches just turn into several snacking episodes (with not the best snacks) and dinners end up being sandwiches or burgers or something easy I can do on the grill.   I am hoping I can get into the routine of having smoothies or eggs after my morning runs and then really focusing on something healthy and with protein for lunch.  I think for lunch today I will mix up some tuna salad on a whole wheat tortilla.  That should fill me up till dinner.  We have lots of leftovers to clean up from the weekend. 

QOTD:  Do you have any great  recipes or links for smoothies or quick, easy, simple and healthy lunches to share?

HM Week 3 Recap

Week three is done!  I made it through pretty close to the planned miles but once again a little light in running miles.  I am guessing that between Sunday through Wednesday I walked around 20 or more miles at the Convention Center in Philly.  Which I think falls into the good cross training category, doesn't it??

On Sunday morning I met up with my Dad and Sister for a morning run in town.  I wanted to take a break from all the hills out here and have a chance to run a relatively flat course.  We planned to meet down at the River park area and then run the River Walk loop.  With the loop and the extra mile from the Park area we would have had right around 7 miles. 

We got the first mile in and then ran into another runner who told us that they closed a big portion of the river walk due to setting up for the 4th of July Fireworks show.  So we had to modify the loop and ended up running through town but still meeting up with the official HM training water boy (ie...Adam - Amanda's Fiance).

 We talked, caught up and kept a comfortable pace on the way out.  When we finally met up with Adam we had in 4.5 miles.   There really wasn't a "shorter" way to get back to where we started so we turned around and headed back.  Adam met us in our second water stop area at mile 7.  Amanda decided to stop there and ride back with Adam, but Dad and I decided to run the rest of the way.  I felt pretty good the rest of the way back.  It started to get a little tougher around mile 8.5.  I fought a good fight with my legs....they were screaming to stop but I wouldn't let them until my Garmin beeped 9.0 miles.  My dad was a running machine this weekend....he ran 21 miles in two days.  A 12 mile run with SB and the 9 mile run with us.  Go Daddy!!

It was two extra miles but I think I was ready for it.  Overall on that run my pace was 9:36 min mile which I was happy with.  Now I know I will be good to go the next four weeks since my plan has me doing 8 and 9 mile long runs until July 24th.  On those long runs, I am going to try to work on my pacing and get that back down.

So here's a quick recap of my week 3 half marathon training plan:

This week my goal is to FOLLOW my training plan.  Hoping to stick to what I have laid out for once..

I am shooting for the Tuesday run out here with Copper and working in some yoga on Wednesday.  Thursday, I will try to plan a run with my dad and SB in town.  Saturday is the Wildlife for Everyone 5 miler which we are all looking forward to.  Sunday I hope to try for maybe a hilly 8 miles since my second half marathon is going to be ALL HILLS I better continue working on those hills.

QOTD #1: Do you follow your training plan pretty closely or are you all over the place - moving things around like I do? 

QOTD #2:  What do you eat as your recovery foods right after you run?  I am trying to gather some ideas so I can do better at getting in some protein within that two hour window after training when my muscles need it the most.

A little behind...a look at Saturday.

Summer is just flying by.  I can't believe it is July 4th already!  Happy Fourth of July!

I've been really busy around the house since I got back from my trip and haven't had a chance to post my updates on my training runs.  I will get caught up eventually.  First, recap on Saturday's run....I had a little catching up to do since I didn't run while I was in Philly so on Saturday I got up bright and early and took Copper for a 4 mile run.  I've been frustrated that my overall pace for many of my runs has been in the 9:30's or so.  Part of that is due to the fact that I don't have a flat course around here.  If I want to run from home I have to face at least two or more hills.  That slows me down.  The other part of my slow pace is just the fact that I haven't been pushing myself.  I've just be out for a run. 

So on Saturday I decided to push.  I went out and back the main road by my house.  The way out is mostly uphill so I again was pokey.  BUT...I made it up another section that I rarely make it up without stopping.  I know I am getting better at those hills, just not faster yet.  On the way back though I kicked it into gear.  For about a mile I just pushed it and every time I looked at my watch my pace was right around 6:45. Granted that was a downhill run too.  I felt good - wasn't too out of breathe and my legs were keeping up.  Overall on that run I got my pace down to 8:40 pace.

More on Sunday's long run and my week 3 training recap in the next post!

Back in the Swing of Things

Workout:  5 miles in 48:06 with Copper and no music.

Made it back from Philly on Wednesday night with minor issues.  Thank goodness.  It was a great conference, but long and I worked my butt off.  I did so much walking!!!!  The Philadelphia Convention Center is huge and I walked from one end to the other a gazillion times.  It was crazy.

I was ready to get home, start eating normal again, sleep in my own bed and see my doggies...oh and of course my husband too!  Wednesday night I was so exhausted I fell asleep on the couch at 8:30 and then crawled to bed at 10:30.  Yesterday was a busy day, right back into the swing of things.  Mowing, gardening, laundry - all that fun stuff.  I decided to rest yesterday because my heels were really killing my from all the walking.  My legs felt fine it was really my heels that hurt the most. 

However, I got up early this morning and went for my run with Copper.  My heels didn't hurt on the run but I can tell they are still tender when I walk barefoot.  I didn't have my ipod charged so I had to run without music for the first time in a long time.  I still felt pretty good.  I actually made it all the way up Ivan's hill which is the big hill before my house.  I ran the whole way back from my turnaround spot which is something I very rarely can do.  My lungs and legs felt good, but I can tell I haven't been pushing myself.  I don't know if I will break my PR this summer if I don't start pushing myself a little harder and get down into the 8 min a mile pace.

I wore one of my Active Bands this morning!  It felt really good and stayed in place and kept my bangs out of my eyes!  Plus the design is perfect for me - the girl who had the bandana pattern all over her wedding invites and decorations! 

Sweaty mess that I am but it felt soo good to get a real workout in.  And be out in the country...no stinky, smelly city streets with glaring tall buildings.  I do love my hills, green grass and tall trees.  Country Girl at Heart I will always be!

Now another day of fun begins.  But before it starts to get too hot, I am going to heat up the kitchen.  I am trying to use less processed foods and make more stuff from scratch so today I am cooking up a chicken for homemade chicken salad and a chicken casserole.  I am also going to make up a dish of lasagna to eat up over the weekend and make my husband his sweet treats for the week.  Off to the kitchen I go!