Here's To Your Health

Great stretches for everyone - not just runners!

2011-02-18T11:04:00.000-08:00

It's one of those things most of us don't make time for - we're just trying to squeeze in a good workout! BUT stretching is so beneficial for injury prevention. Believe me when I say - I've never been one to stretch, but since my hip injury back in spring of 2008, where I tore my labrum in my hip - I've been forced to change my ways :)

Now I stretch my hips and legs at least 20 minutes 5 days a week. When I go a day or two without stretching - I can really feel it in my hips. Fortunately stretching properly has allowed me to keep running.

I received some good stretches from Dr. George Morris when I along with 11 other women were training for the Great River Ragnra Relay. All of the stretches are ones that we are all aware of, but it is nice to get a gentle reminder. Take a look at these great stretches and make a goal to stretch a certain number of times a week. Maybe it's for 10 minutes before a run and 15 minutes after a run. Just don't skip stretching all together - if you are in a pinch for time - cut your run a little - you'll be happy you did in the long run!

Good luck everyone - remember - make a goal to make stretching a part of your routine! Here's to your health!!

What? Hemp Seeds?!

2011-02-17T22:28:00.000-08:00

If some of you are as naive as I am - you don't know what the big hype is about hemp seeds - hemp is a cousin to the marijuana plant, but don't worry - it is completely legal :) You can buy the Nutiva brand of Hemp Seeds at Cash Wise in the Natural Foods section.

What's so great about hemp seeds? See below. It is a good source of protein, iron, zinc, phosphorus and Omegas. I actually started eating them because I needed to incorporate more protein into my diet - my nephew Travis recommended them. There are many uses for these seeds, but I usually just add them to my salad. Here are some other suggestions: add to smoothies, baked goods, cereals, omelettes, yogurt, soups, salads, and veggies.

FYI - Did you know that hemp cannot be legally grown in the United States - therefore Nutiva grows it in Canada. Just thought that was an interesting fact :)

Brown Rice and Vegetables

2011-01-25T06:13:00.000-08:00

You're sure to love this simple yet tasty recipe! Feel free to add or leave out some of the ingredients - I usually use what I have on hand or want to get rid of :)

Ingredients
Cook brown rice - directions on bag
Stem cauliflower and broccoli
Chopped up kale
2 eggs - scrambled
2 Tbl Japanese Toasted Sesame Oil
1 chopped onion
1 tsp Olive Oil
Spices - all are optional - but this is what I usually include - Sea Salt, Pepper, Garlic, Turmeric, Ginger, Cumin
Cooked chicken is optional

While rice is cooking, prepare the eggs, stem the vegetables (not kale), saute the onions in olive oil.

- Then put the Toasted Sesame oil in a large pan or wok and add the vegetables, kale, onions and eggs for approximately 5 minutes.
- Then add the brown rice and simmer for another 5-8 minutes. You may need to add a little more sesame oil. I personally love the taste of the sesame oil so I usually add more.

Cumin - Good source of Iron - iron provides energy and aids in keeping your immune system healthy
Tumeric - anti-inflammatory, cancer prevention - and many other great health benefits.
Ginger - Anti-Inflammatory, protection against Colorectal Cancer, immune boosting actionUses - according to Essential Oils Desk Reference - Rheumatism/arthritis, digestive disorders, respiratory infections/congestion, muscular aches/pains, nausea

Facts taken from the whfoods.com unless otherwise noted.

This recipe is great for a meal or side dish. There are many great health benefits from the vegetables, onions and spices! Enjoy this great recipe - my kids even like it!!

Feeling a little under the weather?

2011-01-24T05:10:00.000-08:00

Since it is cold season and I came down with a nasty cough and minor sore throat last week, I decided I should post this great recipe to help fight viruses and bacteria. When I start feeling a little under the weather I try to make the following drink 2 times a day. Usually I start feeling much better almost right away. The key is to start taking it as soon as you start feeling a little out of sorts! This time I didn't take it until about 5 days into my cold/cough - I haven't been sick for over a year and truthfully I kind of forgot about this fantastic recipe. I'll be very upfront - it does not taste good and you'll probably smell like garlic - but oh well :)

Ingredients
1 Garlic Clove
Peeled Fresh Ginger - about the same size as the garlic clove
1/2 Lemon
Honey

- In a small saucepan bring a cup of water to a slight boil.
- Add the garlic clove by using a garlic press
- Add the ginger by using a garlic press - beware - I have broken two garlic presses doing this - I must have cheap garlic presses - I suggest cutting up into really small pieces and then adding to the boiling water.
- Boil and stir for about 7-10 minutes
- Use a strainer and pour into a cup
- Squeeze the 1/2 a lemon into the cup
- Add honey to taste (I normally don't add honey just because I'm trying to keep my sugars to a minimum)

Fair warning - this does not taste good, but it really helps to make you feel and wipe out those colds, coughs, sore throats, etc.

Garlic - Anti-Inflammatory, antibacterial and antiviral benefits, cancer prevention, improves metabolism of iron, cardiovascular benefits
Ginger - Anti-Inflammatory, protection against Colorectal Cancer, immune boosting actionUses - according to Essential Oils Desk Reference - Rheumatism/arthritis, digestive disorders, respiratory infections/congestion, muscular aches/pains, nausea
Lemons - contain unique flavonoid compounds that have antioxidant and anti-cancer properties and are an excellent source of vitamin C
Honey - useful as an antimicrobial agent and antioxidant - Anti-Bacterial, Anti-Viral, Anti-Fungal Substance

Facts taken from the whfoods.com unless otherwise noted.

Next time you're not feeling well - give this a try! Here's to your health!!

Old Glory Run - know that you make a difference

2011-01-12T12:15:00.000-08:00

Yesterday we met with the DAV to discuss the 4th annual Old Glory Run. It was apparent from the moment the meeting started that they are so appreciative of the Old Glory Run. Of course they appreciate the monetary donation that is given to them, but what is so amazing and heartwarming are the stories they share about people's lived that have been touched and changed in a very positive manner due to the funds donated to the DAV from the Old Glory Run. I hope to share with you some of those stories in the near future. For now i would like you all to know that when you register and participate in this event you are;

showing your support for all of our service men and women, past and present,
thanking them for their service and sacrifices,
and you are positively touching people lives.

Thank you all for your support. We hope to see you on May 21, 2011 for the 4th annual Old Glory Run - A Salute to Those Who Serve.

To Register visit http://www.theoldgloryrun.com/. Please note - same day registration will not be accepted.

Need a Salty Snack?

2011-01-07T06:05:00.000-08:00

Not trying to promote junk food, but if you're like me, sometimes you just need something crisp and salty. These chips, Lays Natural, were recommended to me by an all-natural practitioner in Hutchinson - she's not a doctor, just practices all-natural remedies.

They are absolutely fabulous as far as plain chips go. You can usually find them in the all-natural/organic section of your grocery store. Some small town stores may not carry them - Cash Wise in St. Cloud always has them stocked. The bag says $3.99 each, but most of the time you can get them on sale for either $2.99 or 2/$6.

The ingredients are simple - see below. That's what I like to see when I read ingredients - plus there are no preservatives! Awesome!!

I don't feel too guilty when I indulge in some of these tasty chips : 0 )

Here's to indulging every once in a while! Enjoy!!

Red Potato-Green Bean Salad

2011-01-06T06:00:00.000-08:00

I can honestly say that until I tried this salad over 2 years ago, I had never in my whole entire life tried a green bean. Yes - unfortunately I was a very picky eater - I can't even imagine how many gray hair I must have added to my poor Mom's head. Normally my stubbornness won and my Mom would not make me eat the things I disliked - which was close to everything.

I tried this recipe while I was doing a 28 day detox in August-September of 2008. The detox may be a topic for another post - that was a long 28 days!

Feel free to add or skip some of the ingredients. Most of the time I leave out the beans and I put the potatoes in the microwave in order to save a little time.

Red Potato-Green Bean Salad
4-6 servings

Ingredients
4 medium red potatoes, washed, unpeeled, steamed or baked and cut into chunks (leftover potatoes may be used)
1 lb. fresh green beans, cleaned, cut into thirds and lightly steamed (optional in my recipe)
2-4 Tbsp olive or flaxseed oil (I usually use olive oil because I always have it on hand)
2 tsp balsamic vinegar
1/4-1/2 cup red onion, thinly sliced
2 garlic cloves slivered
2 Tbsp fresh basil and/or oregano, chopped (I use both - but most of the time I just use the dried spice - fresh tastes better)
Salt and pepper to taste.

Combine potatoes and beans with olive or flaxseed oil, vinegar, onion, garlic, basil and/or oregano (or 1 tsp. each dried herbs). Salt and pepper to taste.

Not only do I enjoy the taste of this recipe, I appreciate the goodness of the ingredients. Here are some facts taken from the whfoods.com

Oregano - An effective anti-bacterial, potent anti-oxidant and is a good source of fiber
Basil - Contains anti-bacterial properties and acts as an anti-inflammatory
Garlic - Anti-Inflammatory, antibacterial and antiviral benefits, cancer prevention, improves metabolism of iron, cardiovascular benefits

I hope you enjoy this fabulous recipe! And remember to add some garlic, oregano and basil to spaghetti sauce, pizza, soups, steamed vegetables and many other great foods.

ENJOY!

A Beautiful Day for a Run!

2011-01-05T22:30:00.000-08:00

I did it - even though I really didn't want to! My first thought was to run 3-4 miles, but at 3:30 in the afternoon, I was tired from a busy day at work, so I talked myself into reducing that to walking 2 miles. BUT when I got dressed (over dressed as usual) and stepped outside with my spikes on my shoes and gaitor on my face and neck - the sun shined ever so bright and I knew I would enjoy a nice easy run. Just think of all of that vitamin D I received!

I did a quick 1/4 mile walk to warm up and then I started to run on the snow covered country roads. It didn't take long and I had gone 2.25 miles and it was time for me to turn around. (My girls were at piano lessons while I was running) I ended up running nearly 4.5 miles and ended it with a 1/4 mile walk to cool down.

Although I prefer to run with others, this run was a nice way to end my busy work day. It provided me with a stress relief and a time to reflect on the things I wanted to get done this evening. To think that I almost talked myself out of going at all!

I hope you were able to get out for a walk or run today! If you find it hard to do so - call a friend! I'll save that for another post - working out with a friend :)

Hope you all enjoyed the day!

Winter Running Musts

2011-01-05T06:00:00.000-08:00

I've never been much for winter running, but since one of my new year's resolutions is to spend at least 20 minutes outside 5 days a week - I've had to adjust my running habits. My decision to get more fresh air stemmed from some of my health issues I've encountered over the past 2 years. I truly believe that getting fresh air everyday is vital to good health.

Anything counts for the 20 minutes - walking, running, sledding, skating, shoveling - I just need to spend some time outside. I've actually been doing this since the end of October when the weather started getting a little bit colder and I really didn't want to go outdoors. Once I'm out there I usually spend at least 30 minutes walking or running. I would say I am averaging 45 minutes a day. My decision to go with 20 minutes was due to the fact that we can have some pretty nasty, cold weather here in Minnesota.

Now that I am a winter running enthusiast there are two items I have found very vital to my cold, snowpacked outdoor running.

Face/Neck Gaitor - this gaitor is excellent in cold weather. It allows me to breathe easier and my lungs don't feel like they have been filled with frigid air. I use this gaitor while running, walking, sledding, skating and shoveling. It can be used for any cold weather activity. I purchased this one at Scheels for around $20. An abosolute must have in my book!

Ice and Snow Spikes - these spikes are wonderful for walking and running. I have only used this pair once for each, but I feel confident they will work great. I had purchased a pair that had a coil system on the bottom but they broke while I was doing a 6 mile run. To make matters even worse, the wire coil was sticking out and got caught on my pants - I nearly fell! Luckily I was able to return them.

There are many other winter running items I need to purchase, but I need to pace myself. (no pun intended) I may even have to wait until next year. Just think the days are already getting longer!! Spring will be here before we know it!

I encourage you to bundle up and get outside for some fresh air!

Here's to winter running and here's to your health!

My New Favorite Vegetable Dish!

2011-01-04T06:00:00.000-08:00

Here is a recipe I pulled together one night because I wanted to incorporate onions into our meal. Onions contain antioxidants that neutralize free radicals in our bodies. There are many other health benefits of both onions and carrots - so eat up!!

Pam's Special Carrots

Ingredients
Carrots - chopped into small pieces - not too small
Onions - chopped into small pieces1 Tbl Olive Oil
Red Peppers - optional - sometimes I add them sometimes I don't

- Put the olive oil into a sauce pan on low to medium heat
- Add the chopped carrots, onions and peppers
- Add garlic salt, sea salt and pepper to taste
- Add a little bit of water, then cover
- Stir frequently- Cook for about 15 minutes - or until carrots are done (poke with a fork)

My entire family loves these carrots! Don't be afraid to add new things - peppers and spinach to name a few. I hope you enjoy these wonderful carrots!

BTW - I try to purchase organic products as much as possible - usually the carrots and onions that I purchase are organic - the peppers can get kind of expensive and sometimes they have such great deals on the non-organic peppers.

Here's to a new year and here's to your health!

2011-01-03T13:25:00.000-08:00

After many months of wanting to start a blog - I've finally decided to take the plunge. I've gone back and forth on what I wanted my blog to consist of - should it focus on running or healthy tips or how about healthy recipes - well I saw a pattern developing and decided that I wanted to focus on blogging about a healthy lifestyle.

A lot of my posts will probably entail running in some form or fashion - I love to run!! I have been an avid runner for over 25 years and hope that I can always participate in this sport in some form. Over the past two years I have been faced with many injuries and health issues that have completely changed the way I live my life. I've realized that I need to encompass a healthy lifestyle in order to continue my love of running.

I started the new year by running a 5k race with Wendy, a good friend and neighbor. We ran the race together and talked the entire time! I have to say - I love to talk when I run! It makes the time go by so much faster!

Here we are waving to the camera :)

Here we are with our finisher medals!!
Wendy is on the left and me on the right.

As long as we're talking about the new year - I hope you've determined your new year's resolutions - I highly encourage you to write them down in a special notebook or post them in a place where you will see them often. We all need gentle reminders :) So to practice what I preach - here are my resolutions for 2011.

Stretch for 20 minutes at least 4 times a week. (I keep a journal of my workouts for each day)
Eat more vegetables!
Be more patient with myself and others (particularly with my children).
Spend at least 20 minutes outside 5 days a week - get fresh air!

Well here's to a new year and here's to your health!