The Little Things
February 25, 2012

Saturdays have been my long run day since the beginning of 2012. Since I’ve been battling with shin splints, my Saturdays have felt a little bit empty. Instead of just giving up on my Saturday work outs, I decided to go out on a 3 mile walk. I bundled up warmly, as this was the weather outside:

Brr! It was certainly windy. While walking in certain directions, my eyes were watering enough that I could hardly see. Maybe it’s actually nice that I didn’t end up running 8 miles in this weather today?

While I was walking, I actually remembered that when I signed up for the half marathon, part of my plan was to maybe walk 25% of it if necessary. Since I started training though I’ve done almost no walking. I think it’s important that I put in walking/speed walking into my training plan as well, so I can build those muscles well for race day as well. So, I guess walking needs to go back into the training plan on a regular basis. I used to walk 4-5 days last year, but those days started getting cut back, and eventually out almost completely, as I picked up running and then training for the 1/2.

With all the cross training that I’m doing, I’m looking for some good podcasts to listen to, especially in the healthy living, nutrition, and fitness areas. If you have any that you enjoy, I’d love to hear them.

Now it’s your turn to share! Do you like to walk, or do you get bored? Do you have any podcasts that you enjoy? If yes, what are they? 

February 23, 2012

Wow! The weeks this winter are slipping by, and I can’t believe this is my last Thankful Thursday of February!

I’m thankful for the great weather this week! Most of the week has been sunny and in the 40s. Perfect winter weather:) It’s really been a nice change of pace to wake up with the first rays of sunlight hitting my face. Sunlight really does make all the difference in the world!

I’m thankful that I can still exercise! Given that I have nasty shin splints right now, I’ve found myself complaining that I can’t run. Guess what? I survived years of exercising that didn’t involve running, and I can certainly survive a few weeks or not running. No complaining or grumbling needed. I’ve had some great sweat sessions this week that haven’t involved running, and I’m thankful I can still do them while I heal.

I’m thankful that pomegranates were on sale this week! Pomegranate seeds are delicious and one of my favorite “treat foods” that I only get a few times a year. I may have made this delicious blueberry pomegranate oatmeal twice this week.

I’m thankful that I decided that I was important enough to take care of. In college I was not so good at the whole self care thing. I wasn’t horrible, but I wasn’t great. I’m very thankful that I decided to take the steps I needed to take care of myself. I feel so much better then I did even a few years ago. It’s all about progress….

I’m thankful for the side job I have. I get to write and speak on the side about the things that I’m passionate about. I LOVE IT. Yes, it makes my evenings and weekends a bit more busy then they normally would be, but I truly enjoy it and feel like I get numerous rewards from it. It’s always good to have hobbies on the side.

Now it’s your turn to share! What are you feeling thankful for today? What are  some of the hobbies you have that you feel are rewarding? 

February 22, 2012

After deseeding the pomegranate this weekend, I had to decide how to use the seeds. Since I’m always up for oatmeal, that’s what I settled on as I drove home from work on Monday. Then I got to thinking that just pomegranates on oatmeal might be a little too boring for me, and potentially needed a little more flavor. As I boiled the water I opened my freezer and immediately noticed a bag of frozen blueberries that practically screamed my name.

The blueberries are still a little frozen w/some ice on them, so that’s why the look funny. By the time I ate the oatmeal they were nice, unfrozen, and plump! As I looked down at my oatmeal, I decided that it could use a little coconut on top!

Red, White, and Blue oatmeal to celebrate President’s Day. No, I didn’t plan that out, and didn’t think about it until after I started eating it. The coconut added an extra bit of sweetness to the fruit, and the mix was perfect! The pairing of blueberries and pomegranates was exceptional, and one that I will definitely replicate in the future. Healthy AND delicious! The perfect mix:)

Now it’s your turn to share! Do you ever put pomegranate seeds or coconut on your oatmeal? What’s your favorite healthy and delicious treat? 

February 21, 2012

I’m a huge fan of pomegranates, so when I saw them on sale last weekend, I snatched two up excitedly. While the seeds taste delicious on their own, they are especially delicious in yogurt, oatmeal, and salad. High in Vitamin C, Folate, Potassium, and Maganese, this delicious fruit is a fun way to spice up traditional meals (click here for other nutrition data). One of the main reasons people tend to avoid the fruit is the difficulty they experience in deseeding it.

For Christmas my Aunt and Uncle bought me a pomegranate deseeder, and the process has now become relatively easy. I thought I’d share with you how to deseed a pomegranate so you won’t feel intimidated by one the next time you see it at the grocery store. I’d like to mention that pomegranate juice is of red and sprays easily, meaning that you need to protect your clothes so they don’t get stained.

Let’s start at the beginning. This is what a pomegranate actually looks like. It looks a little weird from the outside, and will probably look a little beat up.

You’ll want to cut a little of the top of the pomegranate, and then slice the pomegranate into two pieces. Now you can see why deseeding a pomegranate can be tricky. Each little seed is attached to that pomegranate. After the pomegranate is cut in half, score the sides of the pomegranate 4-5 times.

I put the pomegranate deseeder into a bowl, and place the bowl into the sink. That way when it sprays it will hopefully land in the sink and not spray onto the walls. I then place half of a pomegranate onto the deseeder.

I would suggest covering the pomegranate with a few paper towels to catch some of the spray. You’ll want a heavy spoon that won’t bend or crack when you whack it against the pomegranate. Hit the pomegranate repeatedly in various places to loosen the seeds. Check the pomegranate, and if the seeds haven’t completely loosened, recover and hit again.

The seeds will fall through the deseeder into the bowl below. Some of the white membrane of the pomegranate that the seeds are hooked into while also fall through. Fill the bowl with water and those will rise up to the top of the water. Scoop off the top of the water and drain the seeds.

And now you have a bowl of delicious pomegranate seeds. Store in the refrigerator and top your favorite meals with them.

Of course you don’t need a deseeder to deseed a pomegranate, but it certainly makes the process much easier. If you don’t have a deseeder, you’ll want to cut the pomegranate into sections, and fill a bowl with water. Submerge your hands and the pomegranate in the water, and slowly pull out the seeds. Doing it under water will make it easier and keep the juice from spraying.

Does it seem so intimidating now? I hope not!

Now it’s your turn to share! Do you like pomegranate seeds? Have you ever tried to deseed a pomegranate before?

February 20, 2012

The ice bath. I’ve you’ve spent very long reading fitness blogs, you’ve probably heard of someone mentioning an ice bath after a long run. So what’s the deal surrounding all the hype?

Ice baths (a form of cryotherapy or “cold therapy”) are used to help reduce swelling, soreness, and chances of injury. An article in Runner’s World says the following:

Cryotherapy (“cold therapy”) constricts blood vessels and decreases metabolic activity, which reduces swelling and tissue breakdown. Once the skin is no longer in contact with the cold source, the underlying tissues warm up, causing a return of faster blood flow, which helps return the byproducts of cellular breakdown to the lymph system for efficient recycling of the body

source

Makes sense, right? Well, after doing a quick google search for some information back in December and took my first ice bath after my Jingle Bell Jog. Since that time I’ve taken one every Saturday after my run. The first time I took the ice bath I thought I might die, and I shook incredibly violently for about 10 minutes. It was miserable. Since that time, I’ve developed some tactics to make this more bearable.

  1. Run a space heater to warm up your bathroom. A warmer room helps just a little bit. And if you have a space heater blowing on you while you’re in the tub, it will also help.
  2. Run your bath water as cold as it will go: You want the water to be between 50 and 60 degrees, so in the winter your water may be cold enough simply from the water. If you have a thermometer, you can stick it in the water to see how cold it is.
  3. Keep your clothes on. Yes, I did say to keep your clothes on in the tub. Keeping your core warm is incredibly helpful in the overall experience.
  4. Dump ice in once you are in the water: This was my first mistake back in December. Get into the tub slowly and allow your body to acclimate to the water. Again, you want your water between 50 and 60 degrees, so don’t go overboard with the ice. You don’t want to be unsafe here…
  5. Make tea or hot chocolate and bring it into the tub with you. Drinking something warm is incredibly helpful in avoiding the “i’m dying” feeling. It’ll help keep you warm and you won’t feel as miserable if you can hold and drink something warm.
  6. Watch something funny to distract yourself. Laughter will take your mind off of the miserable feelings you have. “Modern Family” has become part of my ice bath routine, and helps me look forward to it. 
  7. Watch your time. You don’t want to get hypothermia here, so watching your time is critical to this whole process. You want to stay in 10-20 minutes, partly depending on how cold the water is.

Have I convinced you that taking an ice bath is a fun experience? No? Ice baths aren’t fun, but if you keep in mind the overall goal of them, they are a more tolerable experience. When you first start taking ice baths, you might want to aim on the warmer side for the water, and slowly reduce the temperature so you get used to the experience. Remember to be safe and smart:)

Now it’s your turn to share! Have you ever taken an ice bath? What’s your best tip for taking ice baths? 

*This is a personal blog, and I am simply sharing what I have found to be helpful in taking ice baths. I am NOT A DOCTOR. Please talk to your doctor if you have concerns or before trying any new treatments. 

February 19, 2012

After last week’s disappointing workouts, I hoped that this week would be a little better. Guess what? It was a little better! I still am not back to following my plan, which I’m frustrated by, but I’m trying to be smart and realistic. I’m stretching, foam rolling, and icing like it’s my job, and it feels like it’s helping.

So here’s what this last week looked like:

Total Miles: 4.18 mile run + 2.8 mile elliptical= 6.98 total miles

Blah. This is still not where I was hoping I would be. I decided to take a week of running and then do to slow, short runs this week to see how I felt. My run on Tuesday was fantastic, and I didn’t have any pain. My run on Saturday was only a tiny bit painful, but since then I’ve had lots of pain. SO, I am now officially taking a few weeks off running and will biking and elliptical-ing to keep my cardio up. I’m obviously disappointed.

Lesson Learned: I have a much easier time eating healthy when I’m also working out.  Since I had to give up my plan when I began experiencing some leg pain, my nutrition has also gotten a bit worse. It’s interesting to note the connection between exercise, nutrition, and other self care behaviors.

Biggest Struggle: Being patient! I want to get right back onto my plan and go go go… but I know that if I want to be healthy I can’t do that.

I’m debating only doing a short run and a long run each week once I get back onto my plan, and cross training two days instead of one day to eliminate some of the pressure and pounding on my legs. The most important thing is for me to be able to cross that finish line in May. I’m not going for any specific time. For my first 1/2 I just want to FINISH.

Now it’s your turn to share! What’s one accomplishment you’ve had this past week? 

February 18, 2012

I’m a big fan of oatmeal and eat it a few times each week. I’m always trying to find some fun and different ways to eat it, and get some great hits and a few misses along the way. You might remember that I got a box of delicious treats for Valentine’s Day earlier this week. As I walked in and out of my kitchen over the past week, my eye kept catching the candy and I got to thinking “what if I made some Valentine’s Oatmeal”. I think you know where this is going… After my run this morning, I decided to whip up some oatmeal and toss a few of my Valentine’s goodies on top. The result, an absolutely delicious, slightly unhealthy yet oh so worth it post run meal.

Looks delicious, right?

Here’s what I included:

So, I didn’t include that much candy, and made sure to throw on a few healthy things as well. This is sort of like sweet cereal… like lucky charms. Except this has more nutritional value then lucky charms does. Either way, it was absolutely delicious! The heat from the oatmeal slightly melted the marshmallows and candy hearts which I loved as well! All around it was delicious and I loved every bite of it.

Now back to my regular “healthy but delicious” oatmeal….

Now it’s your turn to share! Do you like making oatmeal that is “seasonal”? What’s something fun you have planned this weekend? 

February 17, 2012

Happy Friday! I love Fridays because they carry so much hope and optimism towards the excitement of two free days! This week seemed to fly by quickly because of Valentine’s Day and the fun activities of the day.

Speaking of Valentine’s Day, the holiday itself brings a day (week? month?) of all sorts of delicious sweets! I’m all for moderation in eating, and don’t foresee me ever completely cutting out candy. Even though my mom doesn’t have any children at home anymore, she still sends us fun little Valentine’s treat boxes. I always look forward to seeing what sort of sweets she’ll send (especially because I rarely buy candy for myself). One good thing about her buying for all of us is that we don’t each need an entire bag, and therefore she can split one bag of candy between all of us. This allows us to get a taste of lots of things without having an excessive amount. Here’s my Valentine’s Day loot:

Looks like some delicious stuff, right? Somehow those pink heart marshmallows have almost completely vanished. oops! I love that she included spices in my Valentine’s box too:) My goal with treats like this is to have a few little tastes each day instead of eating a large amount every day.

I posted this picture already, and it wasn’t something that came in my Valentine treat box. BUT, I feel like I should post it again anyways since it was my Valentine’s treat to myself:

Thin mint and cake batter frozen yogurt. YUM!

While I enjoy living a healthy life (or at least try to live a healthy life), I’m all about balancing that with a little bit of the sweet too.

Now it’s your turn to share! What’s your favorite valentine candy or flavor of frozen yogurt? Do you give or get valentine’s treats from others? 

February 16, 2012

This week has definitely been a different sort of week then any other week of 2012, and I’m ok with it. I do miss my very predictable schedule of January, but I love being a bit busier as well. My Valentine’s Day turned out pretty much exactly as I predicted it would, and I had lots of fun doing things that I love. And now on to some things I’m thankful for this thursday:

I’m thankful my parents came to visit this past weekend! It had been a number of weeks since I had seen them, so it was a fun first visit of 2012!

I’m thankful that I’ve gotten my voice back: After a cold that left me with very little voice for almost a week, I’m happy to have my voice back once again! It certainly makes doing my job a little easier, and I’m sure my clients enjoy not hearing me croak when I open my mouth.

I’m thankful for the frozen yogurt I ate on Valentine’s Day

I’m thankful for a fantastic, sweaty elliptical workout today. I did a quick 25 minutes on the elliptical after work, and felt much better after my workout then I did before. Plus, after the major sugar dose I had yesterday, it felt good to do something healthy.

I’m thankful for fun TV nights with my friends. Whether we’re watching Biggest Loser, Dancing With The Stars, or some other TV show, it’s a fun break to have in the middle of the week.

February 14, 2012

I love holidays. I’m all about decorating my house or office and celebrating the day. The truth? I haven’t really enjoyed Valentine’s Day all that much in many years. When I was little it was fun! Valentine’s day morning I would wake up and find a little tin of candy hearts next to my breakfast plate. I would skip off to school where we would have a Valentine’s Day party and I’d get lots of candy. What kid wouldn’t love that? But then the school parties stopped and it became an annoying hallmark holiday. To be honest, I was rather grumpy about the entire holiday in high school and most of collage. I regret that now. Why?

Valentine’s Day isn’t just for couples. I still don’t love Valentine’s Day, but what if we can re-focus a bit and work on loving others well today? What if we can work on loving ourselves well? If you’re single, instead of focusing on how “negative” this day is or how alone you are, why not focus on all the people around you who you love? Make fun plans with them and enjoy the day!

So what are my plans today? I’m spending the day doing things that I LOVE.

Who says that you need someone there to give you flowers or chocolates and take you out to dinner to have a fun day? Today is full of healthy and fun things and spending time with people I care about. So, instead of complaining or scrunching up your nose at the day, why not focus on doing things you love with people that you love?

Now it’s your turn to share! Do you enjoy Valentine’s Day? What’s one thing you are doing today that you love? How are you letting people in your life know that you care about them?