Friday, January 28, 2011

Bursting a Few Healthy Bubbles

- This is another article I wrote for my health and fitness colunm in our local paper -

Bursting a Few Healthy Bubbles

What comes to mind when you hear words like, salad, bagel, smoothie, bran muffin, and granola? I’m guessing you think something along the lines of, “health food”, or “diet”, or maybe the word “tree-hugger” or “vegetarian” pops into your head. Possibly it reminds you of your health-nut sister-in-law, Mrs. All-Natural.

Well, your sister-in-law may eat all those things, but if she does, I’m here to tell you she isn’t the “health-nut” you think she is. If those foods are your idea of healthy eating, brace yourself, because I’m about to burst a few “healthy” bubbles.

Tuesday, January 25, 2011

Vegetarian Gluten Free Lasagna

I've wondered for some time if I might have some gluten sensitivities but I've never done much about it. However after reading, "The G-Free Diet" by Elisabeth Hasselback. I decided to try going gluten free for a week to see if I felt any better. The result has been amazing. I feel alive! I have energy I never had before. I don't feel sick after every meal. It has been truly amazing. That's not what this blog is about though, so I'll get to the point. The point is that I've had to learn how to eat good food without the gluten and I just created a delicious vegetarian-gluten-free lasagna today that you must try. So, without further ado, here it is.

Wednesday, January 19, 2011

Turning "pre-packaged" into "protein-packed"

I like quick easy meals but so often eating pre-packaged food = eating crap. There's way to much sodium, tons of carbs and fat, and a major lack of protein or fiber. Most of America eats like they're carb-loading for a marathon the next day - when in fact they will go sit on their butts in their office all day. So, here's a great way to lighten up, fiber up, and protein pack a college students best friend RAMEN NOODLES! Actually you could do this with any prepackaged noodle soup, such as Thai Kitchen Rice Noodle Soup Bowl, Annie Chun's Soup Bowls, Cup of Noodles, or the traditional Ramen Noodles.

Tuesday, January 18, 2011

I Thought I Only Got Awards for Races

but... I just got a "blogging" award. I didn't know that such a thing exisited - but I'm honored to recieve it. Jess who write "Running Between The Lines" gave it to me. Thanks!!! Check her blog out! She's a little ahead of me in the blogging world :-)

Monday, January 17, 2011

Subway Calculator

Subway - I can't say it's my favorite, but at least I know what I'm getting when I order and it's the healthiest option in my "booming" community.

I just discovered this cool little website to calculate exactly what you order at Subway. So if you're a Subway junkie like me (not by choice but because of lack of options) than this is for you too

Subway Calculator

Sunday, January 16, 2011 "ahhhh moment"

I've been struggling with IT Band pain in both of my knees for the past 2 weeks. This past week I promised myself that I wouldn't run at all - only cross training. I had a race coming up on Saturday and I didn't want to aggravate my knee and hip pain before it. So all week long, I've been doing circuit workouts and using the Elliptical Machine - it's just not the same as running.

Finally it was Saturday - race day. I was nervous that I would tweak my knee at mile 1 and have to walk the rest of the race. BUT... wonder of wonders - I was able to run the whole race without any IT Band pain and I even WON! That's right - 1st place female overall and 2nd place overall - my husband beat me - that stinker.

Thursday, January 13, 2011

SUCCESS: The Overlooked Obstacle

I recently started writing an health and fitness column for our local paper. This the article that came out in the paper today.

Success: The Overlooked Obstacle
Have you ever read those magazine covers as you stand in line at the grocery store? Well… maybe not our grocery store, but a grocery store, somewhere. They say things like: “Burn 600 calories without trying”, “Get back in shape, see results in 9 days”, “More energy NOW”, “Discover a healthier, happier you.”

Every magazine boasts that it will transform you. You will be a different better version of yourself – it will be simple, and you will LOVE the new you. Just reading the cover of the magazine can feel inspiring. You think, “YES, I WANT THAT!”, “I CAN BE BETTER, I WILL BE BETTER, I’LL DO IT THIS TIME, I’LL FOLLOW YOUR PLAN!” … and we fork over $4.99. Or maybe the line is just too long and you buy the magazine out of boredom. Either way, at some point you realize that these promises of an EASY get better QUICK plan are not as glossy as that magazine cover. That’s why there are 12 more covers, with similar stories coming right behind the one you just bought.

Tuesday, January 11, 2011

6 minute Finisher Circuit

I mentioned earlier that my ITBand on my right knee is acting up right now so I"m trying hard to do lots of cross training and strengthening exercises so that I don't aggravate it more. So here's a short circuit I did this morning - kinda as a finisher - a final kick in the butt kinda thing. Try it! It's adapted from a circuit from

Friday, January 7, 2011

Simple Savory Pumpkin Soup

1 T. minced garlic
1 tsp tsp sage
1/2 tsp salt
pinch of black pepper
1/2 T light butter
1/4 c milk
1 15 oz. can of pumpkin
1 3/4 cups chicken stock or broth

1. In a large saucepan, heat butter on medium heat. Add garlic, sage, salt & black pepper.
2. Stir spices so they don't burn, but allow the heat to bring out their flavors (about 1 - 2 minutes)
3. Stir in 1/4 cup milk
4. Reduce heat a little and add pumpkin and chicken stock. Stir until smooth
5. Let soup heat all the way through (on low heat - you don't want it to burn) stirring occasionally
6. Once it comes to a boil it's done! (Taste soup, you may need to add more salt or pepper depending on your personal taste)

To serve, Ladle 1 cup into a bowl, top with caramelized walnuts and a dollop of sour cream.

Serves 4

Nutrition: 1 cup of soup = 53 calories (if made with chicken broth)

Tuesday, January 4, 2011

Pumpkin Pudding (to go with Pumpkin White Chocolate Scones)


3/4 cup canned pumpkin
3/4 cup fat free yogurt (Greek or Vanilla)
1/2 c cold water
1/8 c splenda or Truvia
1 tsp Cinnamon
1 tsp almond flavor
3 T sugar-free vanilla pudding mix


1. Mix pumpkin, yogurt, water, sweetener, cinnamon, and almond until smooth.
2. Whisk in pudding mix, stir hard for at least 3 minutes
3. Refrigerate for at least 30 minutes so pudding has time to set

Nutrition: 1/4 cup = 30 calories

Enjoy with Pumpkin White Chocolate Scones, or on top of toast. It's also good stirred into cooked oatmeal, or eaten as normal pudding (just sprinkle with granola)

Pumpkin White Chocolate Scones


Sunday, January 2, 2011

My Nemisis

If you exercise, or (in my case) run long enough; you discover your Kryptonite. You may have begun your athletic endeavors feeling a bit like Superman, but give yourself time, we all have a Nemesis or Nemeses (that's plural for Nemesis, not just a different way to spell it)

I discovered my arch enemy 2 years ago. I ran 14 miles indoors on a small track. So small, that it takes 14 laps to make I mile. That's a lot of laps, turning, & leaning. The last few miles my left knee was hurting, but that was to be expected, right? - I WAS RUNNING 14 MILES INDOORS! - I mean really, pain was part of the deal I'd made with training for an early spring marathon.

The pain in my knee subsided some after the run and I just felt sore, achy and tight the rest of the day. I went to bed feeling accomplished and relieved to have one more long run out of the way. Sometime in the middle of the night, II was jolted awake by a stabbing pain on the outside of my left knee. It was the most intense pain I had ever felt in my knee, or any other body part for that matter. I did what anyone does with leg or foot pain in the middle of the night. I moaned and rocked back and forth and tried to massage it. Nothing helped and by morning I couldn't even walk on that leg.