Starting a Running Program?

I don't know if it's last week's heat wave, daylight savings, or both, BUT, I've been getting a lot of questions about 'what type of sneakers to buy for running'.  For that reason, today's post is dedicated to starting (or improving) a running program.  There are a few key factors that should be kept in mind when thinking about becoming a runner. Here's what I have... in a nutshell!


First things first, sneakers.  It's important to understand pronation (the way in which your foot hits the ground while running).  Overpronators typically have flat feet.  Underpronators typically have high arches.  Over and under pronating can cause issues in long distance runners including, but not limited to; uneven shock absorption, ankle strain, and total body stabilization.  Getting the right pair of sneakers from a proper running store, will make all of the difference.  I go to Marathon Sports in the Boston area.  The employees watch you run, check your gait and your arches and then recommend a few pairs of sneakers that should work for you.  I had a sales associate recommend a pair of Mizunos for my high arched, narrow feet 3 years ago and I still buy the same pair as they upgrade.  They rock! 





Next, warmup and cool down.  It's important to get your body ready for a run.  I like this sequence: jog in place for 30 seconds, 15 leg kicks (kick left leg up to about hip height, then right leg, switch, repeat), a few runners lunges, walking lunges, then calf stretches.  For cool down, walk a bit and then stretch.  Make sure you stretch hamstrings, calves, quads, hip flexors, back, and abs.  So important!  Revert back to my "old injuries" post to understand WHY it is so important to stretch.


Third, distance and schedule. Running (believe it or not) can become a bit addicting.  Make sure to take break days... lift, cross train.  It's easy to just head out for a run every day, however, this is a fast track to an injury.  Break up your training with long, short, and medium runs.  Also, to start working on speed (and get an extra calorie burn) add in SPRINTS.  It doesn't have to be measured perfectly, just use light posts, street signs, whatever.  Sprint between two posts, jog the next, repeat.  This is a great tip for building speed in long distance runs/races and also torching calories.  


Lastly, and I put this last on purpose, wear the appropriate gear. Some running gear can get a little pricey, but, it's important to wear wicking material to keep your body cool (or warm) depending on the weather.  Sunblock (my mom will be so proud if she sees that I added this).  Running shorts - they rock because they have a little pocket inside for keys/license, etc.  In the winter, running tights/leggings - makes it way easier to move. Finally, IF you are going to run in the dark, put on some reflective gear. It is so easy for a driver to miss a runner wearing all black in the dark.  Oh, and one more thing, wear appropriate socks... you don't want blisters.


I obviously am a huge fan of running.  For me, it's the fastest way to get a calorie burn in the shortest time.  It's a stress reliever.  It doesn't require equipment and the scenery can be pretty awesome.  Lastly, if you are starting to love running, sign up for a race.  The race atmosphere is amazing and you'll feel so proud of yourself when you are done.  Big fan over here... plus I love the competitiveness!


That's all I have for tonight - have a great week and happy runninggggg!

One of my favorite meals! Quick post/recipe!

Quick little post tonight!  I obviously had leftover ingredients from Monday night's "Portobello/Caprese Pasta".  So, I made one of my very favorite meals... especially in the summer.  A simple Caprese salad... fitting for this wild weather we are having! Tonight, I added grilled portobello mushrooms to it and some grilled shrimp/scallops/calamari.  This salad is so simple and healthy; even buffalo mozzarella cheese isn't too bad... it is a lower calorie cheese compared to most... plus it has calcium! ;)  Anyway, this is also something I love to order out because it tastes delicious and I know exactly what is in it... I always get grilled shrimp on the side or a shrimp cocktail.

Here's how I made it tonight:

- 3 mini mozzarella balls (cilligiene) = 60 cals (tip if you pinch the mozz balls into pieces, the 3 little cilligiene go pretty far)

- 1 heirloom tomato (can use whatever tomatoes you'd like - I also really like Roma tomatoes)

- 1/2 portobello mushroom, grilled

- 1/2 cup or so of grilled shrimp/calamari/scallops (Trader Joe's sells a frozen mixture that I keep in my fridge - it's perfect)

- 3-5 basil leaves

- 1/2 tbs of extra virgin olive oil

- salt, crushed red pepper, parsley, paprika, pepper, lemon

How to:

- Slice and dice the veggies/basil/mozz

- Grill the portobello sprayed or drizzled with extra virgin olive oil and crushed red pepper, lemon, salt, paprika, parsley (whatever works for you)

- Grill the seafood (make sure it is patted dry before you put it on your pan or else you will STEAM it instead of grill it!)

Arrange together, drizzle with olive oil and serve.  Tonight, I ate this with some hummus and brown rice crackers.  Delish!

Workout tip of the day: GET OUTSIDE. Walk or Run or find the closest stadium and run up and down the stairs.  Get outside and get some exercise, it's beautiful out.

Tonight's summer meal :) 

Sunset from my patio - no filter!

Before the sunset - drinking a 5 oz glass of cabernet :D

Top Exercises & Portobello/Caprese Pasta

TONING MUSCLES. At the end of the day, we all want to look toned. Not only that, strong muscles keep your body strong and your balance in check.  There are a few exercises that, I believe, are the very best for keeping fit and toned.  Here are three of my favorites.  I'll start posting a few every week! 

1. The Criss-Cross or (Butterfly Crunches):

Why they rock? First, they work the entire rectus abdominis ... you know, the abs that give you a six pack...  They also work the obliques.  There are not many moves that work the entire rectus abdominis and the obliques at the same time.  Do at least thirty, medium speed... (never rush these). 1 Mississippi, 2 Mississippi, got it?

How to? Lay on your back, make sure your lower back is pressed into the floor. Knees up at a 90 degree angle. Hands are behind your head (don't pull) elbows out wide. Bring one elbow to the opposite knee as you extend the opposite leg out straight and about 5" off the ground (beginniners put your extended leg straight up in the air). Repeat on each side.

 

2. Squats

Why they rock? Ok, you want a nice tush, great legs?  Do squats... forget the isolated moves (they are good for the details, but squats are more effective).  They work your glutes, hamstrings, and quads, which provides a nice foundation to keep your butt lifted, right?  They even work your calves. 

Advanced squatters?  Add a jump... so pop up off the floor as you rise from your squat.  Tell me if you don't feel that the next day... amazing for your legs (and a great burst of cardio. Make sure you keep your core tight to stay stable. Try 10.

Beginners: Use a chair! Grab a kitchen chair (no cushion). Sit down, stand up. Repeat for 20.

How to? You already know how to do a squat, BUT, keep these things in mind: Pretend that you are sitting back in a chair, push through your heels, as you sit back you should be in a 90 degree angle.  Don't let your knees go over your toes. 

 

3. Planks

Why they rock? Planks work virtually every muscle in your body, especially your core.  They also work your transverse abdominis (see ab photo from above).  There are not many exercises that work the transverse abdominis.  Working this muscle, for lack of a better term... sucks or pulls in your waist.

How to? Lay on the floor, put your forearms on the mat and tuck your toes under.  Pull your abs in (don't suck) and get in a straight line.  Don't push your butt up in the air and don't let your abs dip down to the floor.  

Advanced?  Lift one leg off the floor, hold for 10 and switch legs.

Add these moves to your exercise routine a few times this week. All three work multiple muscle groups throughout the body.  Tone, baby, tone!

Onto the recipe of the day.  I was craving a nice Italian meal tonight.  There is a big "Meatless Monday" trend going on right now which I think is awesome.  You all know I love my chicken, but, it's good to say goodbye to it once a week. I thought I'd help those of you who are giving it a try... a hearty protein packed meal :)

Ingredients:

- garlic

- barilla protein plus pasta (10 grams of protein in a small serving!)

- tomatoes

- basil

- portobello mushroom (hearty and a good meat replacement in terms of texture and taste!)

- buffalo mozzarella

- olive oil

- lemon

- crushed red pepper, salt

How to:

- Boil salted water and cook pasta

During this time:

- Spray a portabello mushroom cap with olive oil spray or drizzle then throw it on a grill pan or on the grill on medium heat, sprinkle some crushed red pepper

- Chop tomato into chunks

- In a saute pan... add olive oil, lemon juice, crushed red pepper, garlic and tomatoes

- When pasta and portobello are done. Chop the mushroom and toss it with the pasta and the olive oil saute.  

- Then, chop the basil and mozzarella and sprinkle (don't cook with the basil - it may get bitter)

- Pair it with a side spinach salad and enjoy! (I sprinkled a little parmesan :-)

Have a great week and enjoy the sunshine!

Weight Loss 101

First things first, this is not a weight loss blog.  It's a healthy living blog. I think you all know that by now; however, today I'm going to break down losing weight in the simplest way possible. 

Here's the thing... at the end of the day, a calorie, is a calorie, is a calorie.  3500 calories = 1 pound. Period. It's not a magic formula. The tips, workouts, and recipes in this blog are a path to health and ultimately, a path to weight loss.  I do, however, understand that sometimes with the healthiest of intentions... weight loss plateaus OR is ruined by a few nights out and a weekend of indulgences.  I get it - I've been there - we've all been there. Even when you're eating healthy options, keeping your diet in check and working out... a holiday season, party weekends, eating off the kid's plate, or multiple work dinners, can add up.  

Allow me to be clear, eating a diet with colorful fruits & veggies, whole grains, lean proteins, and staying away preservatives, artificial flavors, high fructose corn syrup, saturated fats, refined flour and sugars WILL keep you healthy and at a healthy weight.  It just will.  Indulging in some dessert that is proportioned and eating some meals out, isn't going to make you fat when 80% of the time, your diet is healthy.  So that's the first thing... 80% of the time, pick healthy options.  Save the 'treats' for occasions that you're looking forward to or when you have a craving.  And really, please oh please, don't complain or eat with guilt.  Just enjoy. (and get some exercise in ;-)

That being said, and going back to the calorie formula... if you've indulged just a little too much and you really want to lose weight.  It's all about the math, my friends. Again, 3500 calories = 1lb.  You gotta WORK.  Exercise and watch your calorie intake.  I don't believe in counting calories all the time - you will make yourself crazy (been there, done that). HOWEVER, when it's time to get serious, start counting... even if it's just for a few days to get you started and AWARE of all the little extras you might be consuming.  Writing down what you put in your body and its calorie content will likely be pretty eye opening.  I'm being careful with the way I'm writing this... I DO NOT condone counting calories on a consistent basis, really I don't.  I don't think it's healthy for the mind set, at all. It is good, however, for weight loss.  Count calories consumed and subtract calories burned.  TIP: Set your machines at the gym at 5-10lbs lighter than you are because they tend to overestimate calories burned (hate to break it to ya ;-)  If you don't work out at the gym - no worries - just plug in about 80-100 calories per 10 minutes of whatever cardio you are doing and about 50-100 for lifting.  Again, don't get too caught up in this piece... it's more about the food. 

Ok, how do you know how many calories you should be consuming to lose weight?  Women anywhere from 1200-1800 depending on your size and activity level.  Men - anywhere from 1800-2400 depending on the same factors.  Understanding your Resting Metabolic Rate (RMR) will help you figure out your number better (find it quickly here: http://www.restingmetabolicrate.net/).  This number is the # of calories you burn, at rest, without exercise, etc.  This is just a calculation but it's pretttttty close to true (there's other formulas you can google - I'm not going to get too into it here.  TIP: You can increase your metabolic rate by building lean muscle mass!  Revert back to my "living room lift" post to get a good workout and learn more. So for monitoring your weight loss, you'll want to get down to this number of calories between your diet and exercise program.  I'm a mere 5'1", well 5'1"and 3/4 but who's counting!. Ah anyway, my RMR is low... right around 1200 booooo, but it is what it is and I modify my diet and exercise program for it.  Cutting around 500 calories per day will bring you to that 1lb weight loss per week.  There is no magical formula, it's calories in, calories out.  It's math and no one said it's easy but it is what it is!  

*do not eat less than 1200 calories per day - it's metabolism suicide - trust me - your body will hate you and you will store fat instead of burn it. AND, eat every meal, do not torture your body with skipping meals*

One last thing... what I do like about counting calories is that it allows you to still eat whatever you want but watch your portion control.  It also ends up encouraging you to eat healthy foods because they are lower in calories - go figure!  (Ah, weight watchers is (I think) the number one weight loss program in the country and has huge success rates - based on this - they put calories into a formula and call them points - money maker but hey, good for them!).  Let me know if I can offer any additional insight into this and good luck. Have a great week - if you're in the Boston area - it's going to be SOOOO nice out.. enjoy this weather!! 


**PS: the app "Lose it" is free and makes calorie counting super easy.

Vegetarian Salad, Toasted Chickpeas, & Berry Dessert Option

I wasn't expecting to make a post tonight but my dinner came out so much yummier than I expected that I had to share the recipe.  For the record - no, I don't only eat salads, I know I've been posting a lot of them lately.  I am, however, known in my family to be the master salad maker.  I have a knack for making boring greens into something much tastier. 

First, let's start with a tip.  I went out for lunch with my team today at an American restaurant.  I made a quasi-healthy choice but it was still more caloric than my usual greek yogurt/berry mixture/nut mixture.  When you have days like this... you don't have to give up eating healthy for the rest of the day - balance it out!  Go ahead and enjoy a heavier lunch but make a lighter dinner!

Ingredients:

- 1/3 cup Garbanzo beans (chickpeas) Seasoned w/ cayenne pepper, salt, and crushed red pepper and baked ('how to' below under photo) Tip: Cayenne pepper has capsaicin, a compound that has been found in SEVERAL studies to naturally increase metabolism and reduce inflammation in the body.  

- 2-3 cups of Lettuce (today I used spinach/arugula/romaine)

- 1/4 Cucumber

- 1/5 Red or Orange peppers

- 3 or 4 chopped Sundried tomatoes (don't use too many - they can overpower any meal)

- Tsp. of Sunflower seeds (could also use slivered almonds)

- 1/4 Avocado

Dressing: Take my greek recipe from the greek post and remove the garlic from the recipe, add more lemon juice and extra virgin olive oil

Next, chop and arrange all ingredients on the plate and toss with the dressing.

While you are chopping, take a can of garbanzo beans (organic if you can) and rinse them completely ( you should control the salt in the food that you cook).  Pat them dry with a paper towel and put on a baking sheet with parchment paper.  Spray with Olive Oil Spray, sprinkle cayenne, salt, and crushed red pepper.  Cook at 400 degrees for 20-25 minutes.  They will be a chewy/crunchy! (Also great for a snack!)

Next, sprinkle onto salad and enjoy.  I LOVED this salad tonight.  The kick from the cayenne was delishhhh.  I saved the rest of the chickpeas for snacks later this week or perhaps in another salad again over the weekend.

Dessert Lovers - I hear you.  If you know me, you also know that MOST nights, I have a little frozen yogurt, or a couple pieces of dark chocolate for dessert or the below dessert.  I love dessert and I do not give it up often.  A dessert that fills the craving without adding as much sugar as frozen yogurt is Berries with Chocolate Syrup (Trader Joe's makes "midnight moo" which has organic ingredients, zero preservatives, and nothing fake - it's FAR BETTER than Hershey's syrup.  It has 90 calories in 2 tbs, so go easy! 

How to make it:  Just grab your frozen berries, throw them in a cup, pop in the microwave with some cinnamon (antioxidants - remember?!) and heat for less than a minute.  Add a drizzle of the chocolate syrup and you're done!

Have an awesome nightttt - it's almost the WEEKEND - WEEEEEEEE!

Rise & Shine Advice & Baked Panko Chicken over Arugula

I was never one to work out in the morning before work unless I had after-work plans and needed to get my workout in. Coworkers, friends, and acquaintances always ask me "How do you get up so early!?" and then tell me how they "just can't work out in the morning".  Look, I get it... it is not easy.  Your bed is so comfy and you're half asleep.  When I first started working out in the morning... especially when I ran... my workouts were horrendous! I would have to stop a bunch of times and I felt unbelievably exhausted.   I get it!!  

Getting a workout in should be at whatever time works for you, if at lunch break or after work or when the kids are napping is what works for you - then great!  I personally had to switch up my schedule lately because I have been getting home so late from work that my night workouts started to suck.  I turned morning workouts into a habit and now I LOVE it.  I don't believe there's a 'better' time to work out than any other time - I believe it's what works best for your schedule :-)

Here's what I suggest if you want to try working out in the morning.  First, I promise you, with all of my heart, that the hardest part is when the alarm goes off.  So here's the thing.. ease into it.  I flick on my TV and my light, grab my phone and scroll through twitter... EVERY morning.  The lights need to be on.  Then, once I'm ready (usually 5 minutes, sometimes more) I just go... telling myself that once I get to the gym (or on the mat in my living room) I'll feel better.  Without fail, every time... I am right.  The BEST part about going to the gym in the morning is walking in and seeing all of the serious 'worker-outers' around me... they got up, just like me.  It's like a silent camaraderie... hard to explain but you'll get it once you do it.  You will immediately feel ready to work out.  The first few times you switch up your schedule and work out in the morning - it likely won't be easy.   Making it a habit is what finally made it easy for me - but it took a while.  The next best part of working out in the morning... is being done so early! (duh!)

Here are my tips to get started:

1-Start with just 15 minutes.  Get up, get dressed, and do an easy 15 minute workout.  It'll likely turn into longer than that, but if it doesn't, give yourself credit for doing something new. Even if it's just stretching.

2- Go to bed 15 minutes earlier and then 30 minutes earlier... I know this is not easy, but it makes a HUGE difference.

3-Do your favorite exercise or WHATEVER you're in the mood for first.  Sometimes I wake up and feel like I can run but can't do anything else.  Other mornings, I feel ready to lift and only lift.  I do what my body tells me to start and then add in whatever I need.

4-Start out in your own living room.  Jumping jacks, squats, burpees, lunges, push ups, punches, kicks, crunches, stretching.  You need zero equipment for that.

5-Here's when you will feel ready: 1) When your sneakers are on your feet - seriously. 2) As soon as you walk into the gym 3) As soon as you start to move.

6-Do it just a few times a week.  Last year, my schedule was a bit more flexible so I worked out 2 or 3 mornings per week and also 2 or 3 nights per week.  It was a nice balance.

When you are done - reward yourself with a healthy bfast and AT LEAST 5 minutes of stretching.

So that's that... here's my recipe of the day that I made for dinner tonight.  By my calculations it has about 300 calories - maybe less, but I like to overestimate!

Baked Panko Chicken over Arugula with Lemon Dressing

1.  Take 2 hormone-free, boneless, skinless tenderloins or 1 breast, coat it in a littttttle bit of flour, then dip in egg white, then dip in panko (japanese bread crumbs - lighter than regular bread crumbs and super crunchy) - go light on this coating.  Season with salt, crushed red pepper and parsley.  Bake for 15 minutes at 375

2. Arrange Arugula on plate (I love arugula - it's kind of peppery in flavor and it's high in vitamins a and c - It is delicious on pizza - especially prociutto pizza! ahhh but I digress.....  if you don't like it - use spinach)

3.  Chop cherry or grape tomatoes and add to plate

4. Grill up some mushrooms (or saute with a light spray or drizzle of olive oil) season with crushed red, salt, parsley - once they are done, add to plate

5.  Add the chicken and top off with either squirts of lemon and olive oil and a little parmesan or try my dressing (I switched up my usual greek dressing to make it a better match for this salad)

Lemon/Parmesan Greek Dressing:

Mix together: 2 parts extra virgin olive oil, 2 parts nonfat greek yogurt, 1 part yellow mustard, 1 part agave nectar or honey, 1 part red wine vinegar, juice of one half lemon, tsp of parmesan, salt and pepper to taste (remember - I don't measure so make sure you taste this dressing to make sure it tastes good!)

Have an AWESOME week! And don't forget to stretch every morning... even if you don't work out... It's a great way to start the day :-)