Say No to Holiday Weight Gain

Many Americans gain on average 5 pounds from Thanksgiving thru New Years. Some even gain more.  Tell yourself it isn't OK!  We all have Holiday parties to attend and then there is the Holiday baking and big family meals.  You can fight back with these tips. 

Stick to Veggies

Whether you are attending a party or hosting a holiday party of your own, stick to vegetables. Not only do they provide vitamins and nutrients, they provide an array of color. Avoid dipping these vegetables in the high fat or high calorie dips and spreads, instead use mustard or hummus (bring your own to be on the safe side)  Having vegetables on your plate will give you something healthy to nibble on, helping you resist the urge to snack on high calorie party foods.

Avoid Temptations

Avoid bringing holiday goodies such as baked goods and candy to the office or party. This will only tempt you and make you very likely to consume your own treats. Resist grabbing a plate and getting a portion of treats at  parties. Evade temptation by walking away or chewing a piece of gum. Stay Strong!!

Eat Before

Eat healthy before you go to any holiday parties. Consume a filling healthy snack before the party to help resist the urge to overeat when you get there. Eat a cup of fruit or a handful of almonds shortly prior to arriving at the party. Or if you drink Shakeology have that prior to heading out (my choice).

Eat Your Fruit

Baking treats during holiday time is a tradition for many people. Generally, holiday treats are made with unhealthy fats and calorie rich ingredients. Keep weight gain at bay by searching for new holiday recipes made primarily with raw fruits or nuts and containing very little, if any, added sugar or fats.

Make these healthy snacks instead of the traditional high calorie options. Then, you can snack on your holiday homemade treats without fear of weight gain.

Increase The  Burn

 Meaning MOVE more!  The more you move the more calories you burn.  Increase your aerobic by doing an extra mile on your run or walk or a few minutes more of your favorite workout DVD.  While waiting on healthy goodies baking in the oven why not do some jumping jacks, squats or jog in place?  Find some time to add in some extra "burn" 

Don't Hover

Stay away from the food area as much as possible at parties and gatherings. Avoid hovering in the kitchen or over the buffet area. The inability to constantly access food will make you less likely to overeat. Instead, spend your time socializing and engaging in conversations with people in rooms that do not contain food and walk around more. Try not to sit for too long. Walking and standing burn calories..

WATER WATER WATER!!!!!

Drink 8 oz. before you head out to curb appetite and choose water instead of alcohol or soda.  I like Ozarka Sparkling water with frozen fruit in it (gets bubbly like Champagne).

(If you must indulge in Alcohol please make sure you have a designated driver….)

Happy Healthy Holidays!

It's not easy being me..

Well, the time is here that I have been dreading, not so much the trip, but the reason for the trip. My Dad is having cancer surgery on Thursday. He has already gone through a round of chemo and radiation to shrink the tumor so they can hopefully remove all of it. ( Cancer Sucks!!!!)

So I have spent the day getting things ready for our road trip to Amarillo Tx. ( yes, "Amarillo by Morning",everyone sings that George Strait song when I mention I am going there ) LOL
My breakfast was Greenberry Shakeology mixed with orange juice, banana, and blueberries. Then I snuck in 30 minutes of  easy strength training

First stop was to get the oil changed and tire pressure checked. ( luckily I had an appointment so that only took 40 minutes)

Next I managed a quick trip to the mall to Sephora for make-up refill. (LOVE that store!) Wish I could have spent longer in there but I had to make my hair appointment and still needed time to come home and eat lunch so I wouldn't be forced into mall food or worse, going without.
I ate leftover quinoa  from last nights Meatless Monday.

Made it just in time for my hair appointment and the much needed pampering from girl Jessica.  This visit was for color touch up and trim.

See, Its not easy being me...LOL

After I was colored, washed, cut and dried , I was out the door and off to the High school to pick up papers I need to judge over the weekend.  ( Volunteer work is never done)

Finally home at 4:15 and decided I should start packing. I hate to pack. How does one decide what to wear and when to wear it? So not only do I pack clothes, I have to pack shoe, boots, scarfs, and accessories  for each outfit.  See...again.. not easy to be me...

I mean seriously, what if I change my mind and want to wear something else?  So I packed more. Is anyone else like this ?  SO finally I am packed, ( i think) and managed to make dinner. Pecan crusted chicken, baked sweet potatoes and biscuits ( my daughter had to have them)

Recipe:
Boneless thin chicken breast
Lite mayonnaise
Pure maple syrup
crushed pecans

Mixed syrup and mayo in a bowl
dip chicken in mixture
roll in crushed pecans

place on shallow baking pan ( sprayed or brushed with olive oil)
Bake at 375 for 15-17 minutes or until chicken in no longer pink

Well it is time to call it a day as we will be on the road early tomorrow.

Blessings!
Pam

Who's Gonna Run This Town

My Thanksgiving started with an unofficial "turkey trot" across our town,  A few friends of mine gathered for a nice long run, walk and bike ride from one end of town to the other ending at Lake Lewisville.  It was a beautiful morning with temps in the upper 50's to lower 60's. Lots of sun and no wind.  We met and then everyone took off heading towards the lake. We ran, walked and biked at our own paces.

We stopped briefly to snap a quick photo at about half way. Getting closer as you can see part of the lake in the background.

The route was a straight away but got very picturesque the closer we got to the lake.

 My friend Jennifer didn't want any pictures but I had to anyway because I love her!

Its was approximately 4.5 miles out and then we turned around to head back. We gathered at the park entrance for a quick group photo and some water.

And on we went for our journey back to where we started. Its was such a great day for a long run. It felt good and my body felt strong.  

After we conquered our 8.51 miles we recovered with P90X Results and Recovery and then headed to work at our Bowling Center for the day. We even managed to bowl a game. ( I lost 169 to 208) One game was all i could manage after running and yesterday's extreme Ab workout. I swear my abs were swollen!  It hurt to laugh, move and breathe!!  But "no pain no gain right"??

Anyway we ended the day with a nice soak in the jacuzzi and a toast!

I hope everyone had a great Thanksgiving! 

An All Natural Approach to Thanksgiving

So as Thanksgiving is almost here, I started my preparations.  I am trying to go more "all natural whole foods" and limit preservatives and artificial additives and trying to buy as much organics as possible.

Today I made  pumpkin pie ( except crust , just not good at that) so I used Marie Calendars crust.

 I just followed the directions on the can of pure pumpkin and used organic and pure ingredients including free range organic brown eggs.

This made the house smell so festive on such a warm Texas day. Yes, it was sunny and warm 78 !!

My next adventure .... Cranberry Sauce

1 cup water
1 cup pure raw sugar granules
Bring to boil

Add 1 bag of whole cranberries
2 Pears chopped
Bring to boil and reduce heat and
simmer 10-12 minutes

Cool and put in a container and refrigerate

Super good and easy! And not some substance from a can that is all jellied and weird looking with can grooves on it.

So that is what I accomplished today as well as laundry and a trip to the mall with my 15 year old daughter and even got in some strength training too!

Have you substituted whole or organics in your recipes?

Baked Blueberry Quinoa

Easy Blueberry Baked Quinoa

From : sugarspiceandbacon blog

Ingredients
1 1/2 cups cooked quinoa
1/2 cup almond milk (I used vanilla , could use coconut milk)
2 large eggs, beaten ( organic)
2 teaspoons vanilla
1/2 cup brown sugar ( organic raw, can use a little extra if you want it sweeter)
2 teaspoons cinnamon
1 1/2 cups fresh blueberries
1/2 cup sliced or chopped nuts of your choice ( I used almonds)

Instructions

Preheat oven to 350
Combine all ingredients in a bowl, stir to combine
Pour into a greased 8x8x2 baking dish
Bake for 25-35 minutes, until top is golden brown


This is a great breakfast or even dessert sort of like cobbler. I made it the night before and then warmed up servings in microwave for breakfast. Yummy!
I do believe quinoa is my new obsession
What will I make next???

Happy Healthy Eating !

Tap

I was fortunate enough to get to take in a Broadway Play the other night. We saw 42nd Street. Neither of us had seen it before or knew much about it. Much to our surprise it was a "TAP" production.

We were on the front row so the dancers/ actors were right in front of us. As I watched them perform flawless routine after flawless routine, I couldn't take my eyes off of their legs! I kept thinking , wow what a workout and they were not even breathing hard! I just sat there and stared at their legs. My goodness they had some definition ! LOL. And to dance like that for 2 hours... AMAZING!
If you are looking for a great classic Broadway show ...this is it! Loved it.

Anyone else fascinated with tap dancing?
I want to learn it...

It's a wrap

Well today I declared it " Wednesday Wrap Day". I seem to be obsessed with Flatout Bread and the many wraps I have eaten.
So I am going to share with you a few,
This was my lunch yesterday

Avocado wrap with tomatoes Flatout bread, spinach, tomatoes and mushrooms with a touch of low fat ranch ( everyone in Texas uses ranch)


Next was my lunch today :
All natural peanut butter with banana topped with pure honey on white wheat Flatout bread with flax . ( even pooh bear would like it) LOL

Well that's a wrap!

What is your favorite wrap?

Did you go meatless today?

Meatless Monday has been declared in my house. I warned my family of it last week. I kept reminding them as it got closer. Then this morning I announced " today is meatless Monday" you should've heard them complain and try to question as to why we would do that? I tried to prepare them but I guess it didn't sink in.
Who would've thought that " meat " played such a big part in their day. My teenage daughter eats PB&J everyday so I assumed no meat for a day wouldn't be such a big deal. WRONG!
You would've thought I said she had to go without her phone for a day. Lol
She made herself a pepperoni hot pocket to rebel against it. Lol. She did eat a small portion of dinner so I give her some credit for participating.
The others went along with it for the entire day.

Here is what we had:
Recipe
Cheese ravioli
1 can northern beans
1 can diced tomatoes
3/4 cup chopped fresh spinach
3/4 cup mushrooms
2 tablespoons oregano
2 tablespoons basil
1/2 minced garlic

Boil ravioli
In separate sauce pan bring all other ingredients to a boil
Drain pasta and gently mix in with the sauce. Top with grated Parmesan cheese

Snacking obsession

My new snack obsession lately has been honey crisp apples with all natural peanut butter. And I mean "all natural". Only freshly ground peanuts .
I can't seem to get enough!

What is your favorite snack?

House Cleaning Day

Well, today I have been very busy. It was time to give my house a good scrubbing, downstairs that is.. ( the children live upstairs and it's too scary for me up there)
Anyway, I have scrubbed bathtub, shower and vanity as well as steamed the tile floors ( entire downstairs is tile)
Changed the bedding and vacuumed bedroom carpet . All in a days work huh?
I moved on to my kitchen and polished granite counters and stainless steel until I could see my reflection , them realized wow. I should go clean up.

Did you know that regular household chores burns calories? YEPPERS
Here are the approximates

bathroom scrubbing- 260
Carpet sweeping-231
Making bed-140

So I torched some serious calories today .

Not an exciting day

Well today I woke up not feeling well so I went back to bed after I drove my daughter to school. Big mistake ! I have been dragging all day .
I did manage to grocery shop and make Shakeology cookies and prepare dinner
Here is the recipe for cookies

1 cup quick cooking oats
1/3 cup natural honey ( more if it gets too dry)
3/4 cup chocolate Shakeology
1/2 cup natural peanut butter
1/2 cup chopped nuts ( optional , I used pecans )

Mix well and form into balls and then flatten slightly to take cookie shape. Store in refrigerator on waxed paper

3 Workouts to Boost Running Fitness

By Alex Hutchinson • Runner's World
Designing a training plan can feel like ticking off a checklist.

Short intervals to boost speed? Check
Tempo runs to raise lactate threshold? Check
Hill repeats to build power? Check
In a race, of course, you must roll all these components into a single performance. So it's wise to also include combination workouts to practice changing gears physiologically and mentally. Combo runs blend familiar ingredients to create an unfamiliar situation that yields a bigger payoff. (If you're just now ramping up your training, follow these Tips to Get Your Training Back on Track.)
For instance, doing a tempo run immediately after performing 300-meter intervals ramps up the aerobic challenge. Do intervals after hills, and you're learning to maintain pace while fighting through muscle fatigue.

More: 4 Tempo Workouts to Tune Up Your Training

Whatever combination you choose offers a unique stimulus that forces your body to adapt in a slightly different way. Mix short and long intervals on the track with tempo sections on roads or trails and hill repeats. Make use of whatever landscape features you have available, incorporate different paces, and keep the total distance covered consistent with your usual workouts (e.g., if you typically do 6 x 800 meters, your combo should add up to about three miles).

Combo sessions require that you stay alert in order to adjust to the changing terrain, pace, and effort level. Keeping the rests between sections short—no more than a minute—forces you to make these adjustments quickly and practice the focus you need to race well. (See what it takes to ace your next race—learn the 10 Golden Rules of Race Success.)

More: Interval Training Tips for Runners

Mix Makers

Do one of the following combos every two weeks

The Michigan

Former University of Michigan coach Ron Warhurst is famous for his milers, all of whom ran variations of this workout. Run the intervals on a track and the tempos on the road or a trail, with no more than a minute of rest between each.

Run It:

1 to 1.5 miles at tempo pace
1200 meters hard
1 to 1.5 miles tempo
800 meters hard
1 to 1.5 miles tempo
400 meters all out
More: Tempo Running to Boost Your Speed
Centro's XC Simulator

Cross-country races start fast and finish fast, and require plenty of strength in the middle. American University coach Matt Centrowitz replicates that effort with this workout.

Run It:

1200 meters (first lap at mile pace, next two 10 seconds slower); 1:00 rest
1-mile tempo
5 x 60-second hill repeats; jog down
1-mile tempo; 1:00 rest
1200 meters (first two laps 10 to 15 seconds slower than mile pace, last lap at mile pace)
More: 4 Hill Running Tips From an Expert
Pre Classic

Workouts that mix track and road and gradually accelerate within each section were staples of the fabled Oregon program in the 1970s. This session is adapted from one Steve Prefontaine did in May 1975.

Run It:

2 x 1200 meters (start at 10-K pace, two seconds faster each lap); 1:00 rest
3- to 5-mile progression run (start easy, gradually accelerate so final mile is at half-marathon pace); 1:00 rest
5 x 300 meters (jog 100 meters between each one; start at 10-K pace and get faster)
More: 16 Tips for Building Speed on the Track
Cross Over

Follow repeats with road tempos for an aerobic challenge.
Tough workouts can leave your body vulnerable to damage. Remember to follow the 10 Laws of Injury Prevention and avoid any bumps in your training.

My Couch to 5 k class

We will be startling week 3 tomorrow. This is where the fun will begin. We will have longer run times which will help build endurance. Can't wait for mygirls to get their " runners high" tomorrow .

I am still training for another half marathon. This one will be December 31st ( morning because running while under the influence is frowned upon) I am using Les Mills Pump by Beachbody to help with my strength .

Today I did Pump and Shred and ran 4 miles. The run was slower than my normal but not every run is a good one

I am starting to really enjoy my newest pair of running shoes. Anyone else run in Newton's?