Thirteen hours until the race!
Finally I'll be able to get all this stored energy out! At least that's the idea. I decided to run my first half marathon just a few weeks ago. I've never considered myself a "runner" but have recently joined the ranks of its fans. It feels great knowing I can do it just about anywhere, anytime. And I am beyond grateful for that. Sometimes I run with a huge smile on my face just because it feels so good, free and fast. Sometimes I must look mean and/or miserable. It isn't always easy.
I ran ten miles last week - the farthest I've ever gone - and it kinda hurt. Following advice from my running friends this week was a restful one. I didn't find it as hard as I thought I would to lay off my usual go-go-go workout routine in favor of naps and short jogs. But then I remember what's coming tomorrow. Oh, just a two-hour run. (Ok, I'm aiming for a little shorter than that:)
Just finished my pre-race carb-filled meal of a baked sweet potato topped with sauteed spiced onions, peppers and a little ground turkey with steamed green beans on the side. So delicious! I can feel the good healthy energy already. I hope I can sleep! Set the alarm clock early enough to enjoy a strong cup or two of coffee with a nice crisp, juicy apple. I've got a chocolate "power" bar planned for shortly before the race. I know these things are kind to my belly and great for giving me the energy I need for my toughest workouts. Tucking a couple more energy chews in my pockets in case I sense a mile six slump! I've never tried these but I figure I can use all the help I can get by then!
I am super excited and lucky to get to take part in this year's Girlfriends Half Marathon! I've never been part of a pack of 1500 women! And all on a mission to support themselves, their best girlfriends and women all over the world. One hundred percent of the proceeds of the event will go directly to the Oregon and SW Washington affiliate of Susan G. Komen for the Cure, the world's largest and most progressive grassroots network of breast cancer survivors and activists. Awesome. What a great way to spend a Sunday! I will run with the women of my life in my heart and thoughts. I am inspired and in awe of you all. A special shout out to my Mom and Mom-in-law - you are both perfect examples of strength and beauty - real "survivors" and I love you. Go Girlfriends!
I get up at 4:30 am and need my mornings to run smoothly and easily before the sun comes up. I get my clothes ready the night before and set the coffee pot to brew. I try to spend the start of each day writing and setting my mind and body up to face the day as strong and steady as possible. A big part of getting off on the best foot is Breakfast - my favorite meal of the day! I've made the inevitable switch from chilly summer smoothies to wintery weather warmers. So, here's another super easy, low-fat, high energy, make ahead meal. This recipe comes from Kathy, a fellow trainer, and is my breakfast for the week.
Set oven to 350. Combine in big bowl the following ingredients and feel free to add your own favorite veggies and meats.
Shapeshifters Crustless Quiche
6 Eggs
3 cup Eggs Beaters
1/4 nonfat dry milk - to firm up dish (optional)
2 cup Spinach fresh or frozen (frozen adds liquid and can make a runnier casserole)
2 oz diced prosciutto (or ham, turkey, turkey bacon)
1/4c shredded parmesan or low-fat feta
Pepper to taste
Line a baking pan with parchment paper running up the sides of the dish to get these suckers out more easily. Mix all ingredients except for the cheese in a big bowl and pour into the pan. Sprinkle the cheese on top. Bake for about 30 minutes or until the quiche looks puffy and firm and not wet. Let it sit out of the oven for a few minutes to cool and firm up even more before cutting into 12 even squares. Each serving is about 100 calories; 4 grams of fat; 3 grams carbohydrate and 12 grams of protein. Delicious, nutritious and so easy to make!
Enjoy!
I love to cook. I love everything about it....the shopping, the chopping, the smells in the kitchen, setting the table and sitting down across from my friends and family and digging in. Some days I'm just too busy to do it all from scratch. But there are lots of easy ways to fake it! Here's one of my "go-tos" that we call Chicken Bake. Not a fancy name but a simple, delicious dinner. Three ingredients!
1. Skinless Chicken Breast
2. Bag of frozen veggies
3. Can of Soup
Heat oven to 375 degrees. Place the chicken breasts in a baking dish and dump in the veggies and cover with the soup, pepper to taste. Cook for about 45 minutes.
You can vary this dish in so many ways! Try Southwestern veggies, corn, peppers, beans and a similar type soup - I opt for low-sodium versions and serve over rice. Or Italian style with tomatoes and beans and serve over pasta. My favorite is broccoli and cauliflower with fresh mushrooms and a low-cal cream of mushroom soup. So rich and delicious! I eat mine with a toasted whole wheat muffin. Give it try! What other variations can you come up with?
I spent this past weekend at the Northwest Personal Training Fall Fitness Forum and WOW was it amazing! Two days packed full of fantastic, up to date, research and information on the latest and greatest training techniques. And a lot of it had to do specifically with women. Day One we covered "Nutrient Timing" : when and what to eat to keep your body performing at its peak. "The Female Training Advantage" : Yup, it's true we are tougher than men! The most incredible seminar was on "How to Maximize the Caloric Burn and Strategies to Enhance Fat Metabolize" : Great! I've been wondering about this one forever! I'll tell you right now Exercise in the KEY. We also learned a ton about how to design the ultimate cardio and resistance training programs to both lose fat AND gain muscle as well as improve cardiorespiratory function, endurance, and fat metabolism. It take a little bit of dedication, timing and effort...but it works...and I've got studies to prove it.
On Day Two we got to get out there and move our bodies and I was ready after all that sitting. I learned lots of great new way to work, play, stretch, relax and appreciate our human bodies. Over the next few days I will try to elaborate on some of the major highlights from the forum.
If you live in town and have any questions please don't hesitate to call or stop by the studios and talk to a trainer. You can find us on the web at Northwest Women's Fitness in Portland or Northwest Personal Training in Vancouver, Wa.
More ways to cut calories...
At Happy Hour...
-Opt for a glass of wine, or vodka and soda instead of beer.
Ask for a Tall and you'll get more soda than alcohol and you'll nurse that drink a little longer.
-Drizzle hot sauce on wings instead of bleu cheese.
-Sip water between rounds, being patient can cut calories and spare you a hangover.
-Dip chips in salsa instead of guacamole or sour cream.
In the Kitchen....
-Measure, measure, measure! We almost always overdo our portions, get a scale and get it right.
-Swap broth for butter and oil when preparing packed meals like rice or noodles.
-Replace oil and butter with applesauce or a prune mixture when baking. Don't mention it and no one will notice, I promise.
-Substitute non-fat Greek yogurt for a serving of sour cream.
-Make meatballs with ground chicken or turkey instead of beef or pork.
Lots of little tweaks that you'll hardly notice until your jeans fit better.
