Its really amazing how tough a 20 minute workout done at home or at the gym can be. And more importantly, how effective it can be! So many of us have a mindset of a long workout being the only kind that truly brings results. But the fact is that even 20 minutes of strength training can bring about change not only in how we look, but how we feel as well. Weight training needs to be an essential part of everybody’s fitness regime in order to boost our metabolism and improve aging (many people say fight aging, but I think that’s a misnomer). However, many of us feel we just don’t have time. The following is one example of a 20 minute whole body strength routine that can be done at home. [Read more…]
20 Minutes to a Great Full-Body Workout
August 9, 2011 by Leave a Comment
Jamaican Jerk Chicken!
August 6, 2011 by Leave a Comment
In honor of our mission trip to Kingston, Jamaica, I’m sharing this Jamaican Jerk chicken recipe. Unusual spices like allspice, cinnamon, and thyme make Jamaican Jerk delicious. To continue the Jamaican theme serve it with rice and ripe, sliced mango (even in the ghettos of Kingston there are mango trees that drop the juiciest fruit I have ever tasted).
Enjoy! [Read more…]
Ever Tried Two a Day?
August 3, 2011 by 2 Comments
Twice a day workouts? That’s insane, right? Well, maybe not. When we hear about people exercising twice a day (who aren’t college or professional athletes) most of us think of workout junkies…or maybe even those with addiction issues. However, I have changed my mind a bit on this issue. I think it depends mainly on the kind of workouts we are doing, and also what kind of rest we are getting. [Read more…]
Don’t Know What to Do with All those Blueberries? Here’s a Great Recipe
July 29, 2011 by 1 Comment
It’s blueberry season! Last year our family went to Maine and picked some beautiful blueberries. We will never forget how yummy they were! Although I wish I could be in Maine picking those delicious berries again, the ones at our local farmers market are almost as good.
When we were living in St. Louis, Mo, my husband’s friends from law school came to visit and brought us some blueberry buckle coffee cake with the recipe they had gotten at a bed and breakfast. It’s full of basic ingredients, like real butter, milk, and blueberries. I realize that I recently wrote about curbing the sugar carvings, but I figure, if I’m going to splurge, it better be good. And this is extremely good!
[Read more…]
Let’s Not be Shy About Exercise-Induced Urinary Incontinence
July 20, 2011 by Leave a Comment
Ok, lets get real. Urinary incontinence is very common in female runners (and those doing other forms of exercise). Researchers have found that as many as 30 percent of female runners have experienced incontinence while running. I happen to believe the number is a lot higher, it’s just not something most of us like to talk about. In fact, for women in general (not just those who exercise), it has been said that 1/3 have issues of incontinence as they age, and some sources say as much as 60% of women deal with the issue of incontinence. With statistics like this, why aren’t we talking about it? We should be. [Read more…]
Healthy Blueberry Pancakes
July 17, 2011 by Leave a Comment
Sunday morning can be a great time to gather together and enjoy a good meal. Here is a recipe for pancakes using some whole-wheat flour (and white flour) and fresh blueberries. Our son Peter (#4) is our expert pancake man. I love that he likes to do it, although afterwards the kitchen resembles something out of the book The Cat and the Hat…and I am left looking for Thing One and Thing Two (no where to be found).
Having the pancakes sit while the other breakfast items are cooking makes for cold cakes…not good! So have everything else (eggs, juice, milk, softened butter, and syrup) ready to go so you can enjoy them right out of the skillet. Fresh blueberries are the best, but frozen work fine too. [Read more…]
Meet Coach Dan… “I Can Do This”!
July 14, 2011 by 5 Comments
I had the privilege of running six miles with Dan Finanger this morning. Dan served as executive race director of the Twin Cities Marathon from 2000 to 2004, and himself ran 20 marathons in 20 years. A natural coach and great story-teller, Dan knows how to motivate people. He was just the right person for me to run with as I begin my training for this year’s Marine Corps Marathon (October 2011). [Read more…]
Nine Tips for Curbing the Sugar Cravings!
July 13, 2011 by 3 Comments
I am a sugar-head. While I’m not a big snacker, I’ve always had a sweet tooth, and sugar cravings can drive me crazy sometimes! I’ve done a little research and discovered that there are reasons for these cravings. In a woman’s earlier years, these cravings are more likely to manifest as premenstrual syndrome (PMS, with associated progesterone deficiency) and women often also experience severe irritability around their periods. In our mid-forties (where I happen to be), estrogen or progesterone deficiency often produces increased sugar cravings, fatigue, moodiness and insomnia around various times in the menstrual cycle. These hormonal changes can bring about cravings for the sweet stuff. [Read more…]
What to Do if You get Stuck Running in a Storm
July 11, 2011 by Leave a Comment
Last week James (my husband) and I went for an evening run. It was drizzing when we started out and it didn’t look like it would clear. However, it didn’t look like “thunderstorm sky”, either. How quickly things can change! By the time we finished one and a half miles, the skies had opened up and we were totally soaked. At that point, we didn’t really hesitate or consider turning back (we were only going four…out for two and then back). Besides, we were already drenched…and it was kind of fun. When we got to the two mile mark where we turned around, the thunder was rolling pretty loudly and the sky started to flash with lightning. Still, it wasn’t very near, and I didn’t feel like we were in any danger. Infact, it felt great to finally have a cool (although soaking) run. But soon, the thunder became louder, the lightning seemed to be striking simultaneously, and there was really no where to go for cover (except to knock on someones door). So we ran faster! [Read more…]
Healthy Meals for New Parents
July 6, 2011 by 2 Comments
I ran into a friend the other day whose son had recently been in the hospital. I asked him if I could bring a meal over, and his response surprised me a little. He said, “Thank you, but no! We have to start eating lighter now. Everyone has been so kind, but I’ve had enough carbs to last a long time!” He wasn’t being rude, he was simply saying what a lot of us know is true; that the meals most of us bring to families are laden with carbs and sugar. I am guilty. I have a staple recipe called Chicken Pasta Casserole, and that is what I normally bring to families, along with bread and salad. I also typically throw in some brownies for dessert! This conversation got me thinking about different meals that might be better choices for new moms (or anyone else who might need a meal) instead of the standard fare. In searching for an answer to this question, I found a great site called Annie’s Eats…, and she had an article in her archives about this very subject: Meals for New Parents. Summer seems just the time to send meals using fresh fruits and veggies, and to try something new!
What are some healthy non-traditional meals that you have shared with other families in need?
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