Happy 2012!

Happy 2012 everyone!

Well, we are already three days into the new year-can you believe it?! My, how time flies. I hope you all had a great 2011, and are ready to jump start 2012 on the right track!
By now, most of us have hit the "winter blahs", and those goals we have set for ourselves-well, they have kind of gone out the window...........sound familiar?
Do you find that you were slowly sinking back into your unhealthy habits, but have since spiraled out of control? Have you been thinking to yourself  "It's pointless, I've already undone what I worked for", or "Once the new year starts, I will start over."?
You're not alone! So many people fall into this same rut. But you know what? You're right- it is a new year, and it is time for a clean, fresh start. So, how do you do it? Here's how:

1-DESIRE
The first step is to have the desire to live a fuller, healthier life.
2-DECIDE
Next, make the decision to live a healthier life.
3-PLAN
Create a plan that will work for you. One person's workout and nutrition plan may not work for someone else. So, sit and write down specific goals and plans that will help you achieve maximum benefits, both physically and mentally. This includes exercise, nutrition, and mental relaxation. Make your plan challenging, but make it realistic. Writing it down and placing it where you can see your plan daily, will help you stick to your program. If you need help or suggestions, you can turn to a dietitian, your doctor, a personal trainer, or hit the Internet. :)
4-COMMIT
Once you have your plan down on paper, commit to it. Tell everyone you know about it, that way they will ask you about your progress-one way to keep you accountable for your actions. This also creates a support network, and success is more likely when you have a strong support network.
5-DO
Now that you have set aside a certain time each day for exercise, and you have created your nutritionally balanced menu........DO IT......yes, that means beginning NOW.
6-LOG IT
Keeping a daily log/journal is another way to hold yourself accountable. Don't just write down the date and what you ate and how much you exercised, but write down things like how you feel emotionally and mentally, how you felt before and after you exercised. Log your successes as well as your trials and/or failures; keep weekly logs of your measurements and weight; take before, during and after pictures. Keep all of this in your log/journal so that you can actually see your transformation before your eyes. Do this so that on your bad days, you can look back and see how much you have progressed. In the long run, you'll be glad you did this.
7-SUCCEED
YOU CAN DO IT! Now, go out there and succeed! Do not compare yourself to others; this is not a race. Everyone has different goals, and comparing yourself to others is like comparing apples and and bananas........just doesn't work. If you have a setback, then get up and move forward. This is YOUR life, and these are YOUR goals.....so, go out there and SUCCEED-for YOU!

Here's to a fantastic 2012! I look forward to hearing your stories throughout the year, and I am sitting here, in my little corner, cheering you on all the way! I know you can do this! :)

Where to Start...........

I have been sitting here for the past hour, wondering what to write. It's not because I have writer's block, it's simply because it has been forever since I've posted anything and I have so much to share. I could go back and continue from my last post and go forward chronologically, or I can start from more recent events and go back.......or, I can just go with whatever comes to mind and hope that you all will stay with me until I have you completely caught up. Oh, what to do...........

Well, I think that at this point, it will be easier to just go with whatever comes to my mind, and then along the way, we will get caught up-just hang with me. :)

So, given that the holidays are here, I am going to start with some tips on how to stay healthy without worrying about adding to your waistline. Fact: most people will gain between 5-10 lbs. during the holidays because they go overboard at the buffet table, and they "give up" their exercising because they are "on vacation" until the new year. Don't fall into these traps.

1-Eat Small Meals
By eating 4-6 small meals throughout the day instead of saving yourself for the big meal at the end of the day, you are less likely to go overboard and fill your plate with unwanted calories. Also, studies have shown that by eating smaller meals throughout the day, you keep your metablolism working, which means you burn more calories faster than by eating 2-3 larger meals.
Another good idea is to eat an apple and drink water before heading to those holiday meals. Doing this helps fill you up (with little calories) and keeps you from binging at the buffet table.
2-Plan a Workout Before an Event
By getting in a good, heart pumping, sweat inducing workout an hour or two before your holiday party, not only will you feel rejuvinated, your body will be in "burn mode" while you are enjoying your meal. Thus, if you should happen to consume a few extra calories, you know you'll be burning them off. Eating foods such as turkey, sweet potatoes and cranberries will help to replenish the nutrients needed after your workout.
3-Healthy Eats
Believe it or not, there are actually healthy & tasty choices among the buffet of temptations. Foods such as turkey, cranberries, sweet potatoes and pumpkin are packed with vitamins and nutrients that your body needs. So, go ahead and enjoy! Just remember, enjoy in smaller portions :) Also, it won't hurt to add a handful of veggies to your plate (minus the dip).
4-Bring Your Own Dish
When invited to any event that includes food, offer to bring something of your own. Fruit platters w/yogurt, veggie trays w/fat-free dip, fat-free chips and salsa are all good to add to a table, and they always go fast!
5-Modify a Recipe
Most people don't know how to modify a recipe, or they are afraid that by modifying, they are taking away from the flavor of a dish. In fact, usually the opposite is true. Simple and delicious modifications: use applesauce in place of oil for muffins; use low-fat yogurt in place of sour cream on sweet potatoes. For a list of ideas on recipe modifications, visit HeartHealthyRecipeModifcations.
6-Watch the Liquid Calories
It's easy to consume a lot of calories, and it's not by eating. Everything from soda to alcohol, empty calories are everywhere! If you choose to drink anything other than water, please be aware of how much you are drinking-better yet, if you must, just drink one and then fill up on water. Most 8-12 oz drinks contain anywhere from 160-300 calories-YIKES!
7-Social Eating
We're all guilty of it, especially at large functions. We gather around the appetizer table and "snack" while visiting; we load up our plates because everything looks so good, and we don't want to offend anyone for not choosing their dish. In the end, we end up feeling so full we think we're going to explode, and then we curse ourselves because we ruined all the hard work we've done over the year. By the time it's all said and done, we are ready to throw in the towel and give up on being healthy all together.
The answer: Fill a small plate with what you really want, walk away from the table and socialize elsewhere. When it comes to sitting down for the main meal, again-take only what you know you will eat, and take it in small portions. It's a much easier way to leave a function feeling not only fed and happy, but satisfied because you didn't ruin your year's worth of health and nutrition efforts.

Here's to a healthy and happy you! Happy Holidays!

What Can I Say........

I am sincerely sorry for the long absence. I know I apologized in my last post (2 months ago) for being absent, and I really thought I was back and able to write again. However, life threw me a few more curve balls and I have spent this time trying to recover. 

Happily, I can say that I have been able to bounce back and can now resume posting again. I have so much to share- to start, check out some new recipes I've posted in the Recipe Corner. I have many training and race stories to share, along with obstacles and triumphs-and of course, I have pictures.

I want to thank those of you who have emailed me with your love and concern for my absence, along with those of you who have shared your fitness trials and triumphs, and those of you who have had questions and have asked for my help. You have all helped keep me going.

I am so grateful for all of you, and I wouldn't be able to do this blog without you. Congratulations to you for all that you have accomplished and for overcoming your obstacles. I am proud of you for not giving up, and for working so hard to become a healthier and happier YOU!

My Apologies.......

In my last post, I said that I would be returning to a "normal" blogging schedule within a few days. Boy was I wrong! I am so sorry that I have been away for so long. I will spare you the gory & boring details, but needless to say, more chaos happened after the move- However, a lot of really great things have happened as well.
It's been a summer of change, growth, learning, heartache and joy- some of which I will be sharing with you.
I am ready and able to attend to things in my life that have been neglected, such as this blog.
Again, please accept my apologies for being absent for so long. I have so much to write about, and I am happy to say that I can spend a good portion of this weekend doing it. I hope you are all ready to pull up a comfy chair and catch up on some "light" reading............ I'm Back.
HAPPY FRIDAY EVERYONE! :)

Pardon my absence........

I have been in the "middle" of moving........for almost two weeks now. That is one week and three days longer than I had planned on or wanted, but all sorts of chaos has happened which has caused this move to drag on forever. At last I am happy to say- I AM DONE. :)
With that said, I am able to resume the fun things in life, such as this blog. Stay tuned-I will post part 2 of "Avoiding Burnout", along with some great new end of summer recipes, within the next few days.
In the meantime, I hope you are all enjoying your summer. Take the time to enjoy the little moments-they pass by quickly. Go and have an adventure, and I will talk to you soon!

Avoiding Burnout (part one)

My friend "A" (my name for her), is an amazing woman. She is a single mom of four, owns a magazine, is a race director, and a triathlete (among other things). She is strong physically, mentally and spiritually. I look up to her in so many ways. I have learned much from her. Over the past year, she has done several incredible triathlons, but the most incredible (and insane) was Ironman St. George.
When she signed up for it, she didn't know at the time that it was one of the hardest Ironman races in the world. I watched her train, sweat, cry and worry about this race. In the end, she did it and I am so proud of her. Not many people complete triathlons, let alone an Ironman. She not only finished, but she did fantastic . She did what even some of the top triathletes weren't able to do (yes, St. George is that hard). I am blown away by all she has accomplished.
But, this accomplishment came at a steep price and a hard lesson learned. She ended up sick for several days, and it took her several weeks to feel normal again. The worst of it all-she lost her passion for the sport. She lost her drive for training. I saw this first hand toward the end of her training for Ironman, and again when we ran Utah Valley together. Oh, she did well (finished way before I did), but she didn't enjoy one minute of it. She has no desire to do another race anytime in the near future, and as far as training goes-once in awhile she may go for a jog or something, but that's it. She totally burned out. It breaks my heart to see that happen.
I have had people ask me if I want to run Boston or ever do an Ironman-the answer is NO. Not that they wouldn't be great races or accomplishments, but I love running-now. I love training-now. "A" is not the only person I have seen go through this, and yes it has me a bit turned off to huge pressure races. When a person trains so hard for something that it no longer becomes fun, then what's the point?
I am passionate about running. I am passionate about fitness and health. I want to stay that way. Why drive myself into madness and take away something I love so much? It doesn't make sense.
So, how does one avoid becoming burned out? How does one maintain a love for their hobby/sport?
Before I post my answers, I want to hear from you. I want to know what keeps you motivated to do what you do, and how you keep from losing that passion/drive?

10 Healthiest Foods

On my journey to healthy food, I have found that some of the healthiest things are also packed with flavor, and are fantastic! I want to share some of the top healthiest foods with you, and I ask that you keep an open mind and be willing to give them a try. Like I tell my kids, you'll never know if you like something unless you try it-you might be surprised. :)

If you are anything like I used to be, when you hear the words "healthy food" you usually cringe and think "Eeewww". At one point in time I thought that most foods that were healthy had little-to-no flavor, or flat out tasted weird. But, not anymore! Not only have a lot of foods been improved upon, but I have found that by having an open mind and the willingness to try anything at least once, I now have some new favorite foods. For instance, I used turn my nose up to foods like: salmon, avocados, blueberries, spinach, kale, mangoes, sweet potatoes and peas. Things like sugar-free ice cream, fat-free cottage cheese and milk-you have got to be kidding me! But now, I can't taste any difference between them and the stuff that contains sugar and fat. SO, why not make the switch to the things that are overall healthier for you?


10-Lemons. Not only do they enhance the flavor of foods like fish, but they are extremely healthy for you. Just one lemon contains 100% of your daily intake of vitamin C. Lemons may help raise your HDL (good) cholesterol, inhibit the growth of cancer cells, strengthen bones, and act as an anti-inflammatory.
Tips: Add 1/4 of a whole lemon to your smoothie and blend well; add a slice to your water or tea; squeeze a little on your fish while grilling or baking.
9-Broccoli. One medium stalk of broccoli contains 100% of your daily dose of vitamin K, and 200% of your recommended dose of vitamin C. The vitamins found in broccoli are essential in building stronger bones and fighting off numerous kinds of cancer.
Tips: Instead of steaming or boiling, try zapping in the microwave. By doing this, you preserve up to 90% of the vital nutrients. Even better, eat it raw-you'll keep 100% of the nutrients.
8-Dark Chocolate. This is one of my personal favorites. 1/4 of an ounce of dark chocolate on a daily basis can reduce blood pressure in the average, healthy adult. Dark chocolate is also rich in antioxidants that have been shown to reduce LDL (bad) cholesterol, and increase HDL (good) cholesterol levels.
Tips: Eat the dark chocolate instead of milk chocolate. Milk chocolate does not contain near the antioxidants that dark chocolate does.
7- Sweet potatoes. Sweet potatoes contain almost eight times the amount of vitamin A you need on a daily basis. Vitamin A fights cancer and boosts your immune system. What's not to love about this wonderful, flavor and vitamin-packed food?!
Tip: Let your potato cool before eating. Researchers say that by doing so, this can help burn up to 25% more fat after your meal.
6-Salmon. Another personal favorite of mine. Salmon is good for those of you who don't like that "fishy" taste. Salmon contains Omega-3 fatty acids, which have been linked in reducing the risk of depression, heart disease and cancer. A 3 ounce serving has almost 50% of your daily dose of niacin, which also may protect from Alzheimer's Disease and memory loss.
Tips: Only eat fish two-three times a week. Fish contains mercury, and if you consume too much it's not good for you-but, that's the same with everything. Eat in moderation. Also, opt for wild salmon over farm-raised, which contains 16 times the PCB than wild salmon does.
5-Walnuts. Of all the nuts, walnuts contain the most amount of Omega-3 fatty acids. Along with reducing heart disease and cancer, Omega-3 also helps reduce cholesterol, and helps fight against sun damage. The melatonin found in walnuts can also help regulate sleep.
Tip: Eat a handful for dessert, or if you don't like them alone, then mix with non-fat yogurt or chop and sprinkle over mandarin oranges.
4-Avocados. Avocados are rich in healthy fats and folate, which help reduce cholesterol and may help reduce the risk of heart disease.
Tips: Cut up and add to your salad. Doing so can increase the absorption of nutrients like beta-carotene that you would miss out on without this amazing food. Add sliced avocado to your sandwiches instead of mayo-you get plenty of flavor and nutrients without the unwanted fat and calories.
3-Garlic. Not only does it keep the vampires away :), but garlic contains a powerful disease fighter than can inhibit the growth of bacteria. Garlic also contains a compound called Allicin, that works as an anti-inflammatory that has been shown to help lower cholesterol and blood pressure.
Tip: Crushed fresh garlic releases the most allicin. If you cook with garlic, don't overcook it-when exposed to high heat for more than 10 minutes, it loses a lot of its nutrients.
2-Spinach. Among cancer fighting fruits and veggies, spinach is one of the most effective. It also contains immune-boosting antioxidants that are important for eye health.
Tips: Add 1-2 handfuls of spinach to your smoothie. Spinach is almost flavorless, and combined with your favorite fruit, will give you a smoothie packed with vital nutrients, and may help increase your energy levels. Mix fresh spinach in your salads for added nutrients, color and texture. Add chicken and fruits such as strawberries and mandarin oranges for a great salad.
1-Beans. By eating a serving of legumes (beans, peas, lentils) up to four times a week, you can lower your risk of heart disease, and women, you may also lower your risk of breast cancer.
Tip: The darker the bean, the more antioxidants they contain. Add some black or kidney beans to your salad for extra flavor and texture.

*This list came together thanks to my nutrition classes, research, and asking registered dietitians.