Run Find Your Happy Pace

finding my happy pace in running and life

Motivational Monday March 31 2014 – True Happiness

Great quote, not much else I can say about it.  When your soul, mind and body are all aligned then you really do have peace and happiness.

 

MM3312014

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Who knew? Fermented Foods…So Very Good for You!

 

I love learning all the new things about fitness and nutrition that I have been lately.  Last weeks big find…

Fermented Foods!

We are talking things like pickles, sauerkraut, kefir and even fermented salsa!  Now don’t get me wrong I am not trying to re-invent the wheel here but I had NO idea how great fermented foods were for you.  In my new “brain preservation” quest (my grandmother and now my Mom have both suffered from Alzheimer’s/dementia so I am on a quest to save mine) I have been discovering there is a HUGE healthy gut / brain connection.  Healthy Gut = healthier brain!

So out went the gluten and wheat and in came low carb foods, healthy fats like coconut oil and now these great fermented foods.

What’s so great about fermented foods?  Well check this out:

  • They contain probiotics – Screen Shot 2014-03-26 at 10.49.15 AM

 

  • Improves Digestion
  • Rich in enzymes (enzymes help digest, absorb and utilize the nutrients in the foods you eat)
  • Fermented food lasts a long time (for months even!)
  • Fermented foods are fairly inexpensive

 

I have been including sauerkraut in my diet for over a week now.  Its tasty, healthy and low carb too!  My Bubbies brand (I have no affiliation with the company) has just 5 calories per 1/4 cup and only 1 carb. Total healthy gut score!

Screen Shot 2014-03-26 at 10.58.08 AM

 

Next up I am going to make homemade pickles.  My Babcia (grandmother in Polish) always had homemade pickles on hand and we just couldn’t get enough of them!  We probably went thru two jars every time we visited her.  See Babcia really does not best 🙂

Do you include fermented foods in your healthy eating plan?

If so which are your favorites?

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Creamy Garlic Spinach Stuffed Chicken Breasts – Low Carb

Chicken is a staple in my diet.  I love how easy it is to work with and change-up.

This weekend I got a great deal on some organic chicken breasts.  Usually I freeze my chicken (or buy it frozen) and cook it in the crock pot.  These were fresh and so I decided to try out something new.  Another staple of my diet is spinach….yum.  This recipe is simple and quick.  Great for low carbing too.

 

Creamy spinach stuffed Chicken (makes 4  3.5 oz servings)

2 Boneless Skinless Chicken Breasts around 7 oz each (organic is best if you can)

4 cups Fresh raw spinach (again organic is best)

4 ounces cream cheese, softened (I used Trader Joes)

4 tsp olive oil

4 garlic cloves, chopped

salt and pepper to taste

I pounded out the chicken breasts to even them out a bit and so they would be easy to fold over my spinach stuffing.  In a pan I lightly browned (not cooked, just browned) the chicken breast on both sides.  A few minutes.

In a food processor (I used my Vitamix) add spinach, cream cheese, garlic, olive oil and salt/pepper.  Mix until spinach is chopped and well blended.

Placing the chicken in a pan or stone (as I did) scoop half the mixture on to half of each chicken breast.  Fold the chicken over to cover the mixture.  Bake chicken on 400 for 40 minutes.  Cut the breasts in half to make the 4 servings.  (3.5 oz each)

Enjoy!

spinachchicken

Calories Per Serving (using half a breast or 3.5 oz chicken breast): 250 g  carbs 3  fiber 1 (net carbs 2)

 

                                                                                                   Calories      Carbs         Fiber      Fat         Protein           Potass

 

*** amounts are with the specific brands/sizes I used.  Double check your ingredients or more exact macros.

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Motivational Monday – March 24 2014 Get Moving!

How your week goes can have a lot to do with your attitude.  We can’t change situations but we can change how we choose to look at the new day and week.  Monday is a great day to start anew.  Make it a great start to a great week!  Start fresh, get moving, eat right and SMILE!

MM325

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Motivational Monday – Trust

I must trust in this completely, as alone, sad, upset or confused as I get about any given situation I need to remember that God will never leave my side.  There are things we will never understand or comprehend in this life but we must have complete trust in His plan for our lives and for those we love.  We weren’t made to be perfect, and this life was not promised to be an easy road but it is one I must trust that I don’t travel it alone.

 

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Runfyhp 30 Minute Home Workout

I workout at home or outside 99% of the time.  I enjoy it, I know how to push myself and I have a schedule that works for me.

Lately on days I don’t run I have been doing a boot camp boxing or a kettle bell video.  However today I decided to create a home full body workout HIIT workout (with the option of extra challenges) check it out:

 

I set my HIIT timer as follows:

Five minute warm up.…arm circles, marching in place, etc.  Just get your body warmed up and moving!

1:30 of Work to 1 minute of rest between rounds

10 ROUNDS

2 minute cool down (always take more if you need it)

 

The Work:

10 jumping jacks  * for an added challenge add a small weighted ball and lift it up and down above your head while performing the jacks.

10 squats with or without weight * for a challenge I held a 6 lb weighted ball held out in front of me to engage my abs or you could  do jump squats

10 push ups (modified to knees if you have to, no biggie, just get them in)

10 “sit ups”  I changed up which kind with each round to hit upper, lower, middle. crunches, twists, butterfly sit-ups etc.  * for a challenge I also used the 6 lb weighted ball with most. 

Jump rope for the reminder of the round (no jump rope, no problem!) just air jump rope * for a challenge try to beat the number of jumps with each round 🙂

2 minute (or more) cool down

Total Time 30 minutes 

The great thing is time flies by and 30 minutes is over before you know it!  The idea is to keep moving from from exercise to exercise quickly, no breaks until you get to the 1 minute rest period.

Let me know if you try it out 🙂

Like what you see?  Pin it, share it, tweet it!  Thanks!

 

 

 

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Motivational Monday March 10 2013 – Trust

I have really had to lean on this a lot lately.  Things in this life happen for reasons only God knows, both good and bad.  Our job is not to figure it all out on our own, but to trust in Him.  God works ALL things for good, even if we don’t understand at the time.

 

MM310

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Sharing a Few Apps I Love – Oh and They are FREE

Yup there’s an app for that!   I am sure you have heard that more than once, I sure know I have.

There are a few apps that I love and use monthly, weekly and even daily.  I thought I would share some with you.  And did I mention they are all FREE 🙂  you’re welcome.  **(please note I am not associated or employed by any of these companies, I just really so use and enjoy their apps)

 


Screen shot 2014-02-25 at 3.06.54 PM

MyFitnessPal (click to learn more)

A great app for tracking your calories and macros and it’s customizable for your goals.   They have a huge database of  food and a scanning option.  Plus it keeps track of things like your most common and recently added foods.  Plenty more features too, check it out!

 Screen shot 2014-02-25 at 3.14.11 PM

Charity Miles (click to learn more)

Why just run, walk or bike when you can earn money for charity at the same time!  Charity Miles offers a bunch of noteworthy charities you can earn money for every time your headed out.  From Alzheimer’s Association, Wounded Warrior, Leukemia & Lymphoma Society and Soles for Souls.  OK these are a few of my favorites but there are a bunch more.  Check it out.  This app works outside, but I hear they are beta testing an indoor version….Yippee!


Screen shot 2014-02-25 at 3.15.11 PM

HIIT Interval Training Timer  (click to learn more)

A great interval timer app.  I use it for my treadmill HIIT and Interval training.  You customize the warmup time, work time and rest times.  Also how many rounds you want to go and your cool down time.  So much better than keeping track in your head (yes I have done that)

Screen shot 2014-02-25 at 3.16.24 PM

Photo Grid (click to learn more)

Ever wonder how I make those totally kick butt Instagram and blog pics?  Ok maybe not totally kick butt, however this app is easy to use and fun!  Compatible with Instagram, Facebook and Twitter too!  Just create and link.  Easy and fun!

Screen shot 2014-02-25 at 3.18.00 PM

P Tracker (click to learn more)

OK this one is for the ladies only.  P Tracker (aka period tracker)  Way better than keeping track on a calendar (or forgetting too at all)  and handy to whip out when you visit the doc for a totally unrelated reason and he/she conveniently asks when your last period started.   Ughhh, duhh.  I don’t know about you but I usually don’t keep the date on hand.

This app also features a calendar that shows your most fertile time of the month and ovulation (assuming you have a regular cycle).   Hit the button on the day your friendly “Aunt Flo” shows up and it keeps track of the days and will give you a projected start date for next months visit.   It also keeps a log of your average cycle.  For more features check it out.

Do you have a favorite app you would like to share?  Leave a comment, I love finding new and useful apps!

Like what you learned?  Please feel free to Pin it! Share it! Tweet it!  🙂

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Motivational Monday March 3 2014

Happy Motivational Monday!!  It’s March already? Wow.

According to the national weather maps looks like this may be true for many of you…..

 

MM33

But we need to be optimistic, I promise spring is coming!  Don’t let the cold or snowy weather dictate your mood (unless you live for that stuff then by all means enjoy!!)  However I am soooo ready for spring, how about you?

 

 

 

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