Quinoa Chicken Chili

Lately I've been so busy and loving my crock pot.  Wasn't sure what to do with a couple chicken breasts I had taken out of freezer.  Being short on time I found this recipe...turned out great, easy and the kids loved it too!:)

1 cup quinoa ( will cut back on this next time)

1x28 oz can crushed tomatoes

1x 14 oz can diced tomatoes

2 jalapeños, chopped

1 yellow pepper, chopped 

1x 16 oz can black beans ( had lentils on hand which worked)

3 cups water 

2 large skinless, boneless chicken breasts

2 cloves crushed garlic 

1 tsp onion powder

1 tsp crushed red pepper

1 1/2 tsp cumin

2 tsp chili powder

1 tsp Himilayan salt

1.  Put all in 6 qrt slow cooker on low setting.  Cook 5-7 hours.

2.  Remove chicken breasts and shred.  Return to slow cooker to keep warm until ready to serve.

3.  Garnish with 1 tbsp plain greek yogurt if desired!

Never be afraid to accept and show who you truly are!

https://m.facebook.com/home.php?mds=%2Fedit%2Fpost%2Fdialog%2F%3Fcid%3DS%253A_I553710999%253A10152794663116000%26ct%3D2%26nodeID%3Du_1y_0%26redir%3D%252Fa%252Fhome.php%253Frefid%253D8&mdf=1#!/story.php?story_fbid=10152794663116000&id=553710999&_ft_&__tn__=%2As

Chocolate Peanut Butter Quinoa Cookies

Yields: 25 small cookies 

1/4 cup coconut oil

1/2 cup pure maple syrup 

1/4 cup raw organic cacao powder

1/2 cup creamy peanut butter (I used raw organic almond butter)

1/2 tsp vanilla extract

1/4 tsp kosher salt ( used Himilayan )

3 cups cooked quinoa (from about 1 cup uncooked)

Mini dark chocolate chips for decorating (optional)

1.  Line a baking sheet with parchment paper; set aside.

2.  Combine coconut oil, maple syrup an cacao powder in a small saucepan.  Being to a boil over med heat, stirring to combine.  Let boil for about 1 minute, then remove from heat.  Stir in nut butter, vanilla and salt.  Mix in quinoa.

3.  Drop batter in small scoops onto parchment paper.  If desired, top work a few mini chocolate chips.  

4.  Place trays in freezer to set, at least 1 hour.  For best results after store in fridge.

Kid approved!  

Protein packed Blueberries and Cream Oatmeal

This recipe is one of my favourite breakfast meals:)

1 oz quick oats 

2 oz fresh or frozen blueberries

1/2 scoop vanilla flavoured isowhey protein powder

Boiled water to desires consistency

1.  In a bowl add oats,protein powder and berries; add water to desired consistency.  Stir and allow to sit until slightly thickened.

Run With Me:). Week 10 Session 3

Here is the breakdown for tomorrow's run:)

Option 1

Time: 57 minutes

Warm Up:  Walk slow and Easy 5 minutes

Run:  20 minutes  Walk: 1 minute

Run:  15 minutes. Walk:  1 minute

Run:  10 minutes

Cool Down:  Walk slow and Easy 5 minutes 

Don't forget to stretch!  Stay hydrated:))

Option 2

Time:  58 minutes

Warm Up:  Walk slow and Easy 5 minutes

Run:  5 minutes. Walk:  1 minute

Repeat run/walk sequence 8 times

Cool down:  Walk slow and Easy 5 minutes

Remember to get that stretching in!  Stay hydrated:))

HAVE AN AMAZING WEEKEND!

Lol!:)

Run With Me!:) Week 10 Session 2

Here is the breakdown for tomorrow's run:)

Option 1

Time: 55 minutes
Warm Up: Walk slow and Easy 5 minutes
Run:  10 minutes.  Walk: 1 minute
Repeat run/walk sequence 4 times
Cool Down:  Walk slow and Easy 5 minutes
Remember to keep hydrated and stretch

Option 2

Time:  54 minutes
Warm Up:  Walk slow and Easy 5 minutes
Run:  4 minutes  Walk:  1 minutes
Repeat run/walk sequence 9 times
Cool Down:  Walk slow and Easy 5 minues
Remeber to keep hydrated and stetch!

Keep it Simple

When you realize that you really don't need much to be happy, life becomes so much simpler:), less stressful, more peaceful.  

Every day I can find something to be grateful for; especially a hug.  Oh sure there have been times I wanted more of this or more of that but it happens so infrequently now.  I find enjoyment in so many simple things; the sunshine, digging in the earth, a walk....

Even in a rainy day for example ( which were never my favourite ;)) I am grateful for the time indoors to tidy up my house lol

I  work part time at the moment but this gives me time to pursue other interests and areas of study and be with my children more:)). To be honest enjoying my life and loving what I do is more important to me.

 Sure  I would love to meet that person to share life's adventures with:) but it isn't a necessity.  I am luckier than a lot of people; I have freedom ( that in itself is huge- many countries don't), my health, a roof over my head, nutritious food in my belly, the desire to constantly learn, and explore, children, family and wonderfully interesting  friends who I love dearly ...  this all leads to my happiness.

There are so many things I look forward to doing in the future, especially travel,  but I just know in my heart that it will all happen in time.  To be honest I am completely content living in this moment.

And of course it never hurts to make a wish on a falling star, or a field of dandelion fluffs as you mow them down while cutting the lawn;)

Namaste my Friends and may you already have found your joy or do so in keeping it simple:)

XO

Better Hand Stands

I LOVE doing handstands!  They are fun, it's like playing:); but on top of the fun you get a terrific shoulder work out as well as core!!

Check out the link to learn how to do a handstand and have FUN with your workout!!:)))

http://www.mindbodygreen.com/0-14277/how-to-get-better-at-handstands-even-if-youve-never-done-one-before.html

Run With Me!:). Week 10 Session 1

Here is the breakdown for today's run

Option 1

Time: 72 minutes 

Warm Up: Walk slow and easy 5 minutes 

Run: 10 minutes. Walk: 1 minute

Run:  20 minutes. Walk: 1 minute

Run:  30 minutes. Walk:  1 minute 

Cool Down:  Walk slow and Easy 5 minutes

Remember to stretch and stay hydrated 

Option 2

 Time: 73 minutes

Warm Up: walk slow and easy 5 minutes

Run: 8 minutes. Walk:  1 minute

Repeat run/ walk sequence 7 times

Cool down:  walk slow and easy 5 minutes

Remember to stretch and stay hydrated!!

Run With Me!:). Week 9 Session 3

Here is the breakdown for tomorrow's run:)

Option 1 

Time: 54 minutes

Warm Up:  Walk slow and Easy 5 minutes

Run:  10 minutes.  Walk 1 minute

Repeat run/ walk sequence 4 times

Cool Down:  Walk slow and easy 5 minutes

Don't Forget to  stretch!!

Option 2 (walk/run option)

Time: 55 minutes

Warm up:  Walk slow as Easy 5 minutes

Run:  4 minutes. Walk: 1 minute

Repeat run/walk sequence 9 times

Cool down:  Walk slow and Easy 5 minutes

Don't forget to stretch!!

Run With Me!:). Week 9 session 2

Haha!

perhaps light up running shoes is the trick!;)

Oops.  In PEI this week and lost track of days.  Sorry!

Here is the breakdown for yesterday's run

Option 1

Time: 46 minutes

Warm Up:  Walk slow and Easy 5 minutes

Run: 5 minutes.  Walk: 1 minute

Repeat run/walk sequence 6 times

Cool Down:  Walk slow and Easy 5 minutes

Stretch: 5-10 minutes

Option 2

Time: 45 minutes

Warm Up:  Walk slow and Easy 5 minutes

Run: 4 minutes  Walk: 1 minute

Repeat Run/walk sequence 7 times

Co Down:  Walk slow and Easy 5 minutes

Stretch:  5-10 minutes 

Run With Me!:) Week 9 Session 1

Hope you all had a terrific weekend!

Canada day Celebrations here on Tuesday July 1st!:) lets get the run in today and make it count!!

Option 1

Time: 68 minutes

Warm up: Walk Slow and Easy 5 minutes

Run: 10 minutes  Walk: 1 minute

Run:  15 minutes. Walk: 1 minute

Run: 20 minutes. Walk: 1 minute

Run:  10 minutes

Cool Down:  Walk slow and easy 5 minutes

Stretch: 10 minutes

Option 2

Time: 66 minutes

Warm up:  Walk slow and Easy 5 minutes

Run: 6 minutes. Walk:  1 minute

Repeat run/walk sequence 8 times

Cool Down:  Walk slow and Easy 5 minutes

Stretch:  10 minutes

Run With Me!:) Week 8 Session 3

Here is today's run!

Option 1

Time: 46 minutes

Warm Up: Walk slow and Easy 5 minutes

Run: 5 minutes. Walk:  1 minute

Repeat run/walk sequence 6 times

Stretch: 5-10 minutes 

Option 2

Time: 46 minutes

Warm Up:  Walk slow and Easy 5 minutes 

Run: 2 minutes. Walk: 1 minute

Repeat run/walk sequence 12 times 

Cool Down:  Walk slow and Easy 5 minutes 

Stretch: 5-10 minutes

Have a fantastic weekend!

 

Run With Me:). Week 8 Session 2

Here is the breakdown for tomorrow's run:)

Option 1 and 2 are always the same mid week.

Warm Up: Walk slow and Easy 5 minutes

Run: 3 minutes.  Walk: 1 minute

Repeat run/walk sequence 7 times

Cool Down: Walk slow and Easy 5 minutes

Stretch: 5-10 minutes

Have fun!

Moms put on Your Swim suit

Great article about empowerment and confidence.  Our children will only be young once:) enjoy every moment and don't worry, the people who truly love you will always see the beauty in you.  It doesn't matter what anyone else thinks.  Personally I think there is nothing more attractive than someone who displays confidence and embraces the joys in life!

http://m.huffpost.com/us/entry/5521937?ir=Parents&utm_campaign=062314&utm_medium=email&utm_source=Alert-parents&utm_content=Title

Run With Me:) Week 8 Session 1

Congrats! Over halfway through the program:). The remaining weeks you will have the run/walk option and can choose that option if you find you are struggling with the increase in running time.  There is no wrong decision.  Volume is down this week, so that you can be comfortable in knowing you can handle the workload.

Option 1

Time: 54 minutes 

Warm Up:  Walk Slow and Easy 5 minutes 

Run: 10 minutes. Walk: 1 minute 

Repeat run/walk sequence 4 times 

Cool Down:  Walk Slow and Easy 5 minutes

Stretch: 5-10 minutes

Option 2

Time: 52 minutes

Warm Up: Walk slow and Easy 5 minutes 

Run: 5 minutes. Walk: 1 minute 

Repeat run/walk sequence 7 times 

Cool Down:  Walk Slow and Easy 5 minutes 

Stretch: 5-10 minutes

Sitting Often During the Day

Do you sit at work or often during the day?

Take a look at this interesting article.

http://breakingmuscle.com/mobility-recovery/working-out-isnt-enough-advice-for-desk-workers

Run With Me!:) Week 7 Session 3

Here is the breakdown for tomorrow's run:)

Option 1

Time: 52 minutes

Warm Up: Walk slow and Easy 5 minutes

Run: 5 minutes. Walk: 1 minute 

Repeat run/walk sequence 7 times

Cool Down: Walk slow and Easy 5 minutes

Stretch: 5-10 minutes

Option 2

Walk/run option 

Time:  50 minutes

Warm Up: Walk slow and Easy 5 minutes

Run: 4 minutes. Walk: 1 minute

Repeat: 8 times

Cool Down: Walk slow and Easy 5 minutes 

Enjoy and Remember YOU ARE WORTH IT!

💪❤

Run With Me!:) Week 7 Session 2

Here is the breakdown for tomorrow's run:)

Option 1

Time: 40 minutes

Warm Up: Walk slow and Easy 5 minutes

Run: 4 minutes Walk: 1 minute

Repeat run/walk segment 6 times

Cool-down: Walk slow and Easy 5 minutes

Stretch: 5-10 minutes

Option 2 ( same as option 1 on mid week session)

Run With Me!:) Week 7 Session 1

Ok!  Here we go for this week.  It changes a bit here and splits for those who wish to continue with the Shorter run sequences and those who wish to run longer periods.
Its your body, so please listen to it.  You will know if you are ready to progress to longer runs.
It will remain split for the last 7 weeks.  The second option will prepare you to complete a 10 K by doing a combination of walking and running, instead of primarily running.  The key is for you to feel comfortable throughout the program.

Breakdown for Tomorrow's Run
Option 1
Time: 54 minutes or 5K distance
Warm Up: Walk slow and Easy 5 minutes
Run: 10 minutes Walk: 1 minute
Repeat run/walk segment 4 times or 5 K distance
Cool Down:  Walk Slow and Easy 5 minutes
Stretch: 5-10 minutes

Option 2
Time: 52 minutes or 5K Distance
Warm Up: Walk Slow and Easy 5 Minutes
Run: 6 minutes  Walk:: 1 minute
Repeat run/walk segment 6 times or over 5 K Distance
Cool Down:  Walk slow and Easy 5 minutes
Stretch: 5-10 minutes

Run with Me!:) Week 6 session 3

Last run of the week, so make the best of it!:) 

Time: 50 min

Warm Up: Walk slow and easy 5 minutes

Run: 3 minutes. Walk: 1 minute

Repeat run/walk segment 10 times

Cool Down: Walk slow and easy 5 minutes

Stretch: 5-10 minutes

The many reasons to get that water in!

Getting a sufficient amount of water daily is my down fall.  I know better but I get so busy sometimes I don't take the time to drink that water!  It's usually the only think I drink as well so if I don't get it in it doesn't take long for me to become dehydrated.

The following link reaffirms what I already know And is the kick in the butt I needed again;)

http://www.naturalcuresnotmedicine.com/2014/06/woman-drinks-3-liters-water-every-day-final-results-shocking.html

Run with Me!:) Week 6 Session 2

Here is the breakdown for tomorrow's run:)

Time: 38 minutes

Warm up: Walk slow and easy 5 minutes

Run: 3 minutes Walk: 1 minute

Repeat run/walk segment 7 times

Cool Down: Walk slow and easy 5 minutes

Stretch: 5-10 minutes ( really try for 10 minutes  as our runs are getting longer)

Run With Me!:) Week 6 Session 1

Here is the breakdown for tomorrow's run!

Time: 52 minutes

Warm up: Walk slow and easy 5 minutes

Run: 5 minutes Walk: 1 minute

Repeat run/walk segment 7 times 

Cool down: Walk slow and easy 5 minutes

Stretch: 5-10 minutes

This will be the longest run this week.  No problem!  You've got this!

Run With Me!:) Week 5 Session 3

Here is the breakdown for tomorrow's Run.  Just a quick tip, if you've been doing your runs on a treadmill and decide  to head outdoors, you will find the runs a little more difficult at first but you will adapt:). Running outside I find makes the time go by faster, but you are no longer having a machine to help your feet move;  all the power will come from your legs on their own.

Time:  42 minutes

Warm Up:  Walk Slow and Easy 5 minutes 

Run: 3 minutes. Walk: 1 minute 

Repeat run/walk segment 8 times

Cool Down:  Walk slow and Easy 5 minutes

Stretch:  5-10 minutes

Big Swim - Please Support Sarah

Local girl Sarah O'Reilly has taken it upon herself to swim the North Umberland Strait to raise money for Camp Brigadoon; from New Brunswick to PEI on August 17, 2014.   You can donate from anywhere!  Please help support this cause if you can at the link below:)

Good Luck Sarah!

http://bigswim2014.kintera.org/faf/donorReg/donorPledge.asp?ievent=1105342&lis=1&kntae1105342=CF59DDDC96D5486BB09676415F2B976C&supId=404504361

Below is a link to Camp Brigadoon if you are curious as to the cause.

http://www.brigadoonvillage.org/

Thank you in Advance!

Banana Chocolate Smoothie

This one is very tasty. My son drank it in seconds!   It's quick easy and only a few ingredients!

1 1/2 frozen bananas

1 tbsp raw nut butter

1 tbsp raw cacao powder

1/4 cup unsweetened original almond milk

( optional add ins: 1/4 tsp probiotic powder, maca root powder)

1.  Add to blender and mix until smooth and creamy.  May require a bit more almond milk depending on desired consistency.

Run With Me!:) Week 5 Session 2

I also want to mention the importance of good hydration and proper nutrition to fuel your body daily and through exercise.  I know better but I had a busy weekend and didn't drink enough water..( you should be getting minimum 2.8 L day for woman and more for men..more if active or warm weather), also I had a gathering to attend and ate food I normally wouldn't Saturday and Sunday( ie: refined and sugar).

So Mondays run I was dehydrated, weak, tired...I pushed through to the end but I was nauseous from dehydration.  Make sure you keep hydrated and eat clean if you want to see progress:)

Here's tomorrows run

Time:  34 minutes

Warm Up: Walk slow and easy 5 minutes

Run: 2 minutes Walk: 1 minute

Repeat run/walk segment 8 times

Cool Down:  Walk slow and easy 5 minutes

Stretch:  5-10 minutes

Minty Green Smoothie

If any of you are like me when it's hot out you find it hard to find the desire to eat anything heavy.  In fact I almost prefer to drink my meals during the warmer weather.  To do this and still get great nutrition I like to try  out new smoothie recipes.  This one was a winner for me, but not be for everyone:)
The smoothie contains healthy fats, carbs and protein, and was so delicious in fact that it was gone quickly.

Serves 2

1 cup unsweetened almond milk
1 cup coconut water
Note: I only had unsweetened original coconut milk on hand, so I used that and filtered water.
1 tbsp Vanilla Vegan Protein Powder (can use more but will require additional liquid)
1/2 tsp probiotic powder
1 tsp wheat grass powder
1/2 tsp spirulina powder
1/2 tsp Chlorella powder ( or additional 1/2 tsp spirulina)
2 cups firmly packed baby spinach
2 cups frozen banana slices ( about 2 large) - (I generally have frozen banana on hand whenever they become overripe I cut them up and individually quick freeze before I store in a container)
3/4 cup raw unsalted cashews, soaked
1/4 cup firmly packed mint leaves
1 tsp pure vanilla extract
1/4 tsp peppermint extract (did not have any so used extra mint leaves) - optional
1 tbsp coconut nectar or 2 chopped, pitted and soaked dates
1 cup ice cubes

1/  Put all in blender and blast on High for approximately 1 minute; until smooth and creamy.

Cranberry Feta grilled portabello caps

It's no secret That I like to play with my food:)

Today's lunch was a creation that turned out so delicious!

A friend was lovely enough to leave a jar of cranberries she had canned over the winter.  I will definitely be trying my hand at this!

Ingedients

Portobello mushroom caps

Goat cheese feta

Whole Canned cranberries

Fresh thyme

Wash and remove stem of portobello

Gently brush out the inside of mushroom

(Dark part)

Place on heated grill

Spoon in some cranberry mixture an sprinkle a bit of feta over top

Add a sprinkle or two of fresh thyme leaves

Grill until heated through ( approx 5-8 minutes) depending on grill heat 

Salad

Mixed greens of any kind 

Dressing:

A simple creation 

1 tbsp gourmet gardens dill paste

1/2 tsp Dijon 

Here is the link to make your own pickled cranberries:) it calls for white sugar and I don't generally use this so I will look for another option.  If you make it with out the sugar let me know how it goes!

Thanks

http://www.seriouseats.com/recipes/2011/11/pickled-cranberries-recipe.html

Run With Me!:) Week 5 Session 1

Did you think you would still be committed to a learn to run program? 1 month in already and the time has flown!

Here is tomorrows Run Break Down

We step it up a bit with a little less walk time... But no worries look have far you've come already!

Time: 46 minutes

Warm Up: Walk slow and Easy 5 minutes

Run: 3 minutes. Walk: 1 minute 

Repeat run/walk segment 9 times

Cool Down:  Walk slow and easy 5 minutes 

Stretch: 5-10 minutes

Curried Lentil, Wild rice and Orzo Salad

This is a Vegan Dish:) I really enjoy it as a side or alone

1/2 cup wild rice

2/3 cup green/brown lentils

1/2 cup orzo pasta

1/2 cup currants

1/4 cup finely chopped red onions

1/3 cup slivered almonds, toasted

Dressing:

1/4 cup white wine vinegar ( I prefer cooking wine- not as Strong)

1 tsp ground cumin

1 tsp Dijon mustard

1/3 cup olive oil

Pure Stevia to taste ( little goes a long way if its pure!)

1/2 tsp salt and ground coriander

1/4 tsp tumeric, paprika, nutmeg 

Pinch cinnamon, cloves and cayenne 

Note: I like to play around with the spices and add more

1. In a large pot salted water ( Himilayan or sea salt), cover and cool wild rice 10 minutes, add lentils boil 20 minutes, add orzo and cook just until tender (5 minutes).

2. Drain well and transfer to large bowl; add currants and onion.

3. To make the dressing whisk together all the above dressing ingredients.  Pour over rice mixture and toss gently.

4. Let cool.  Cover and refrigerate 4 hours or overnight.  

5.  Serve sprinkled with almonds 

Run With Me!:) Week 4 Session 3

Are you looking forward to tomorrows run?? I know I am :)

Here is the break down:

Time: 40 minutes

Warm Up: Walk slow and easy 5 minutes

Run: 2 minutes Walk: 3 minutes 

Repeat run/walk segment 6 times 

Cool Down: walk slow and easy 5 minutes 

Stretch: 5-10 minutes :)

Enjoy this easier day and your weekend and next week we will be stepping it up a bit:))

Get Outside and Get Active:))

Summer is just around the corner... Honestly:))

It's my absolute favourite time of year:)

So many things to experience outdoors.

Love picnics by the water:)

This year I already have plans to do a tree top obstacle course, tubing down the gaspereau river, beach time always!!, (I'm so lucky to live by the ocean:), tidal bore rafting, mud sliding, trail biking, kayaking, hiking!!  Fitness does not have to be kept indoors:)

Get out and explore!

The link below has even more outdoor ideas:)

http://www.mindbodygreen.com/0-13935/11-things-youve-got-to-try-before-summer-ends.html

Revitalizing Green Tea and Pineapple Smoothie

Found this on mind body green one day and decided to give it a go.  It's quite refreshing and would be wonderful outside on a warm sunny day.  It has antioxidant properties, anti inflammatory properties from the bromelain in the pineapple; as well as manganese for no e health.  

Serves 2-4

2 cups frozen pineapple

Handful spinach

About 8 mint leaves

1/4 cup raw shelled hemp seeds

1/4 cup cold green tea

1/2 cup original unsweetened almond milk

1.  Add all to blender, ensuring pineapple is on bottom.  Blend together until creamy.

Benefits of green tea

http://authoritynutrition.com/top-10-evidence-based-health-benefits-of-green-tea/

Benefits of hemp seeds

http://www.24monthmiracle.com/raw-organic-hemp-seeds.html

Run With Me!:) Week 4 Session 2

Here it is :)

Breakdown for tomorrow's run.

Time: 30 minutes

Warm Up: Walk slow and easy 5 minutes

Run: 2 minutes. Walk: 2 minutes

Cool Down: Walk slow and easy 5 minutes 

Enjoy!:)

Rolling out the foam Roller

Here are a couple of links to videos showing how to use the foam roller.

It's a great tool to invest in for any athlete.

It gets deep into your muscles where stretching alone won't.  I like to incorporate both:)

The following links are mainly focussing on your lower body.

 http://m.youtube.com/watch?v=uLsCTc1zY2Q

http://m.youtube.com/watch?v=eREWF6sLfU8

A little article on foam rolling and why we should do it

http://breakingmuscle.com/mobility-recovery/what-is-a-foam-roller-how-do-i-use-it-and-why-does-it-hurt

Run With Me!:) Week 4 Session 1

Woooo!  Week 4 !  So Awesome:)

This week is an easy recovery week.  

Was anyone unsure of how they would do when they started?  

This week we will give our bodies an easier go a we prepare for the week ahead.  You've already come a long way since session 1:) Be proud of yourself and enjoy the week!!!

Break down of tomorrows run

Time 40 minutes 

Warm up: Walk slow and easy 5 minutes

Run: 3 minutes Walk 2 minutes

Repeat run/walk segment 6 times

Cool Down:  Walk slow and easy 5 minutes

Stretch: 5-10 minutes 

Do not neglect the stretch and if you're having a problem area pay extra attention to it ( like me and my right calf).

Later I will post a link on how to roll out muscle tightness.

'Believe in yourself!  You CAN do ANYTHING that you want.  Work hard...stay DEDICATED...stay MOTIVATED.  Be patient because the results will start to show.'

Run With Me!:) Week 3 Session 3

Wow...already 3 weeks into the lean to run program! Time flies when you're having fun:) How's everyone feeling? 

Here is the breakdown for tomorrows run

Time: 40 minutes

Warm up: Walk slow and easy 5 minutes

Run: 3 minutes.  Walk 2 minutes

Repeat run/walk segment 6 times

Cool down: Walk slow and easy 5 minutes

DON'T FORGET Those STRETCHES!:))

Stretching for Running

As promised earlier here are the links to some stretching ideas for running.  It really is so important not to miss this as failure to stretch can lead to tightness and injury.

http://www.active.com/running/articles/5-key-stretches-for-runners

http://running.about.com/od/stretchesforrunners/tp/stretchesforrunning.htm

Run With Me!:) Week 3 Session 2

Wow!  Mid week already tomorrow:) time flys when you're having fun!

I will also be posting today a couple sites for stretching ideas.  I believe in doing dynamic stretches before your run ( a moving stretch) and following your run with static stretching ( held stretches)...these will be explained on the links with the next post.

Here is the breakdown for tomorrow's run

Time: 34 minutes

Warm up: walk slow and easy 5 minutes

Run: 2 minutes. Walk 2 minutes 

Repeat run/walk segment 6 times 

Cool Down: walk slow and easy 5 minutes

Stretch 5-10 minutes!!

Golden Milk

Made with tumeric paste this golden milk 

Has anti-inflammatory properties.  Terrific for joint issues, arthritis.  I tried it tonight and personally found it pretty tasty:)

http://humansarefree.com/2014/05/turmeric-golden-milk-this-elixir-will.html?m=0

Goji Berry Salad Dressing

I eat a lot of salads and like the idea of making my own salad dressing!  This recipe incorporates goji berries ( a super food).  Goji berries are bright orange-red in colour; native to China.  They are often sold dried, like raisins.  The berries are high in anti-oxidants and are thought to have anti-aging benefits, boost immune system, protect vision and prevent heart disease:)

1/4 cup dried goji berries

2 tbsp freshly, squeezed lemon juice

1/2 tsp organic honey

1/4 cup good quality extra virgin olive oil

1/2 tsp lemon zest

Kosher salt and fresh ground black pepper

1.  Fill small saucepan with water and ass goji berries.  Heat over med-high heat until goji are softened, (3-5 minutes).  Drain and reserve 2 tbsp liquid.  Place berries and reserved liquid into a blender.

Blend until smooth.

2.  In small bowl, whisk together lemon juice, honey, blended goji.  Slowly whisk in EVO.  Add lemon zest.  Season with salt and pepper.

Add a little water if necessary to thin out dressing.

The Art of Asking

A wonderfully inspirational TED talk with Amanda Palmer:). Definitely worth the watch!  Abundance, asking, receiving and giving.  A friend sent me the link, an I really enjoyed it:))

https://m.youtube.com/watch?v=xMj_P_6H69g

Run With Me!:) Week 3 session 1

Wow!  Where has the time gone?  On to week 3 of our 13 week learn to run program already!  AMAZING!!

Here is the breakdown for the run 

Time: 45 minutes

Warm up:  walk slow and easy 5 minutes

Run: 3 minutes. Walk: 2 minutes 

Repeat run/walk segment 7 times 

Cool down:  walk slow and easy 5 minutes 

Stretch:  5-10 minutes!!

This will be the longest run of the week.  You've got this.  Each week we are progressing together:))

Cucumber Salsa

It's warming up and BBQ season is here.  This crisp salsa goes over well:)

2 cups finely chopped, peeled and seeded cucumber 

1/2 cup finely chopped, seeded tomato 

1/4 cup finely chopped red onion

2 TBSP minced fresh parsley 

1 jalapeño pepper, seeded and chopped

4 1/2 tsp minced fresh cilantro 

1 garlic clove, minced or pressed 

1/4 cup reduced fat sour cream ( I use Greek yogurt )

1 1/2 tsp  fresh lemon juice

1 1/2 tsp  fresh lime juice

1/4 tsp ground cumin

1/4 tsp season salt 

1. Mix all together first 7 ingredients and set aside.  Mix the yogurt, juices and spices and pour over salsa just before serving.  Serve  with BBQ fish, tortillas or Paleo herb crackers 

Run with Me!:) Week 2 Session 3

Wow!  That was a fast week! Tomorrow is Friday and kick off to the long weekend:)). Lets start it right with our run!

Here is the break down 

Warm up:  walk slow and easy 5 minutes

Run: 2 minutes. Walk: 2 minutes

Repeat run/ walk sequence 6 times 

Cool Down:  walk slow and easy 5 minutes 

Stretch 5-10 minutes !!!

Woo hoo!  Have a blast and an awesome  weekend my friends

XO 💕

Run With Me:) Week 2 Session 2

Not sure about you but I am finding myself looking forward to my next run!

Here is tomorrows run break down 

Warm up: 5 minutes walk slow and easy

Run: 1 minute Walk: 2 minutes

Repeat run/walk segment 7 times

Cool Down: 5 minutes walk slow and easy

Don't forget to stretch!!:)

 Don't worry the next run will be back to 2 minutes each 

Chock-Full Chocolate Surprise Smoothie

Craving a chocolate treat?  Or do you have a child ( husband;)) that you would like to sneak some veggies into?  This smoothie will cover all those bases.  If you ask me it tasted just like melty chocolate ice cream!  YUMMERS!!:D

SERVES 2-4

1 cup unsweetened almond milk

1/2 tsp probiotic powder

1/2 cup firmly packed spinach

1/4 cup frozen broccoli ( about 2 florets)

1 banana

1/2 ripe pear, cored

1 cup steamed cauliflower florets ( Cooled completely) or an extra banana if you don't have a bit of left over cauliflower - to be honest I just used a couple frozen florets

2 tbsp raw cacao powder

2 tsp natural vanilla 

2 tbsp pure maple syrup

1 cup ice cubes 

1.  Throw everything into a blender and purée on high for 30-60 seconds, until smooth and creamy. 

NOTE:  this smoothie is best consumed immediately, or the day it is made. 

Read the link below if you are interested in the benefits of raw cacao 

http://www.builtlean.com/2012/04/12/raw-chocolate/

Run With Me!:) Week 2 Session 1

I'm really looking forward to tomorrow's run!  Excited to get back at it:))

Here is the break Down

Warm up: walk slow and easy 5 minutes

Run: 2 minutes Walk: 2 minutes 

Repeat run/walk segment 7 times

Cool Down: walk slow and easy 5 minutes 

Stretch: 5-10 minutes!!

Have fun!  Enjoy:) 

PS.  HAPPY MOTHER'S DAY TO ALL YOU WONDERFUL MOTHERS:)

Rosemary Thyme Lemon Shrimp

Here is today's supper creation:)

1 lb shrimp, peeled 

1/2 tsp coconut oil 

Dried thyme and rosemary to taste

1/2 pint cherry tomatoes

Juice of 1/4 fresh lemon

1 medium zucchini, spiralized

1 small carrot, spiralized

Cilantro, chopped

1.  Spiralize your zucchini and carrots, set aside

2.  Heat coconut oil in medium fry pan over medium heat setting.

3.  Add peeled shrimp and cook until just pink.

4.  Add in your tomatoes, (pierce with tip of knife so they cook and soften faster) and fresh squeezed juice of lemon.

5.  Cook just until tomatoes are soft.

6.  Per plate add 2 cups of the spiralized veg and top with shrimp mixture and cilantro if using.

Serves 2

Run With Me! Session 3 Week 1/ Some advice on purchasing new athletic footwear!

Congratulations to making it to the end of the week.  Awesome:))

Here is the break down for tomorrows run:)

Duration: 31 minutes

Warm up: walk slow and easy 5 minutes

Run: 1 minute Walk: 2 minutes

Repeat walk/ run segment 7 times 

Cool down: walk slow and easy 5 minutes

Remember Pace is personal but you Should be at a comfortable talking pace during all your warm ups, cool downs and for the entire session including the timed runs.  Your run at this time should really feel more like a shuffle.  The idea is that ultimately the run portions mesh with the walk portions so that your body an mind hardly know the difference:)

Today I had the opportunity to sit in on a talk about proper athletic footwear an how important it is the have the right fit. 

 It's so important as it can 'make or break' your run experience, your enjoyment.  Proper athletic footwear can also alleviate injury.  If your shoes are worn down it is also important to change them!

Here are some key points I learned today:

1.  For running make sure that the shoe bends easily under the ball of your foot.  Should be quite flexible.

2.  The heel of your foot should fit snugly in the shoe.  Stand on your tip toes to make sure that your heel does not come out of the shoe.

3.  Make sure after lacing that the lace holes on either side of the shoe are at least 1 " apart.  

4.  Make sure to the front of the shoe is wide enough so that your toes can spread, and that your longest toe is about the width of a thumbnail away form the end of the shoe by pressing down with your thumb.

5.  Shop late in the day when your feet are their biggest!  The size of your foot can increase up to half a shoe size during the course of a single day from swelling.  ( I didn't know this!!)

6.  If you have some old athletic shoes, bring them with you when searching for a new pair.  Most shoe professionals can determine your gait based on the wear of your old shoes.  (COOL!!)

7.  Your foot shape will make a difference as well as to the type of shoe you should purchase..so know your foot type..be it high arch, normal arch or flatfoot.

When in doubt seek out a shoe professional!  Don't be afraid to ask questions!  

Happy Run day!  Have an AMAZING weekend:)))

Play hard, love hard, laugh hard💕

It's not all about recipes and fitness.

Life is about laughing, loving, learning,experiences and having fun:)

I enjoy being silly and laughing at myself.

Today do something completely random, be silly, laugh, love and always be kind:)

Life is too short to be serious all the time,  and not to have fun!

The link below is jimmy Kimball asking Moms "What is the most shocking thing your kids don't know about you?"

It's a good laugh:) 

Have a wonderfully love filled, fun filled day!

XO my friends 

http://m.huffpost.com/us/entry/5283004?ncid=fcbklnkushpmg00000063

Play hard, love hard, laugh hard💗

Quinoa Coconut Granola Bars

EVEN KIDS NEED HEALTHY TREAT OPTIONS:))

( My son thinks I could make money with these;) lol)

1 cup uncooked quinoa

1 cup gluten free- wheat free oats

1/2 cup unsweetened coconut

1 cup combination nuts and dried fruit

(I used mix of dried blueberries, dried papaya, raw almonds and raw cashews)

1/4 cup raw shelled hemp seeds

2 tbsp chia seeds or flax seeds 

1/4 tsp Himilayan salt

1 tbsp coconut oil

3/4 cup raw organic honey

1/2 cup raw almond butter

3 tbsp coconut palm sugar 

Optional:

1 cup dark chocolate chips

1 tbsp coconut oil 

1.  Preheat oven to 350 F

2. Grease 9X13 glass dish.  Spread oats and quinoa on cookie sheet and toast in oven 8 minutes.

3. Return mix to large bowl and add coconut, nuts, dried fruit, hemp seeds, chia or flax.

4.  In medium saucepan combine salt, raw almond butter, honey, oil and sugar.  Bring to a boil over medium heat and immediately remove.  

5.  Pour sauce mixture over oat mixture and combine until dry ingredients are evenly cooked.  Pour into baking dish.  Press mix down into pan.

6.  Bake 20 minutes.  Let cool at least two hours.

( I cut mine about an hour into cooling.  Would have been much more difficult to cut when hardened fully!)

Note:  if you choose to top with chocolate heat the chips and coconut oil together until melted over low heat.  Dip one side of granola bar into chocolate, then place on wax paper chocolate side up.  Put in fridge until set.

Note: to make these school friendly ie: nut free... Substitute the raw almond butter for organic tahini or pumpkin seed butter... And the nuts for seeds like pumpkin and sunflower.  When I called the school they are nut free not seed free.  Will try this next time:)