Monthly Archives: May 2012

Kickin’ it Old School….

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Daddys favorite

Okay, I know when you were a kid and your father laid these bad boys on the counter you were disappointed…

“What no Count Chocula? No Frosted flakes? How could you!?”

But good old Dad may have known more about nutrition than you realized. These little mini hay bales are packed with goodness, no sugar, no salt and enough carb impact that a workout like I take every morning through the bunny filled woods is a walk in the park…literally.

I use skim milk, just 3/4 of a cup that is 60 calories (I’m not a fan of the overdoing of milk in the bowl-it makes me want to add more cereal for a “mercy eating” to absorb the leftover moo juice) then one biscuit is 80 calories but unless I am having grapefruit or a side of one egg…I eat two of these giant rectangles of wheat.

Man, they fill you up and they are packed with just enough of everything for that “push” you may need til your mid morning snack. I don’t eat them every day because I like eggs 3-5 days a week, in my non stick pan with a side of fruit more often than not.  I just like protein to start my day, but on occasion this “daddys girl” picks up and carries her fathers original easy breakfast bowl start to the table alongside a giant mug of Chock Full O’ Nuts coffee and my morning ritual begins.

So rethink those old school thoughts, those bare bones recipes for just about anything, because if you are like me, I was never overweight as a child, it wasn’t until I started feeding myself that I put on my poundage. Maybe in many ways, Mama and Dad knew best on nutrition.

Have a great start, keep it fun, remember you are in it to win it. Don’t get sidetracked or settle for anything less than wonderful. Feed yourself like you matter.

Because you do.

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Sunrise breakfast…revisited

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It has come to my attention that “berries”  have not been visiting my plate as often as they were and although I’ve lost 40 pounds now, that weight isn’t coming off as quickly as it was, even though I am running farther distances and off my Blood pressure meds.

It could  be that I am building muscle and my body is working more efficiently than  before, or maybe, just maybe these little berries are more important than I realized for digestion.

So I took a look on the internet and found that blueberries, those delicious little balls of blueness, are really good for us! From providing anti-aging  benefits to urinary tract infection prevention, these little suckers are great for blood sugar maintenance and I was so impressed, I borrowed this information from: http://www.organicfacts.net/health-benefits/fruit/health-benefits-of-blueberries.html to share with you:

  • Brain Function, Memory & Alzheimer’s disease: Again, the anti oxidative properties of Blue Berries. The anthocyanin, the selenium, the vitamins A, B-complex, C and E, the zinc, sodium, potassium, copper, magnesium, phosphorus, manganese etc., among others, can prevent and heal neurotic disorders by preventing degeneration and death of neurons, brain-cells and also by restoring health of the central nervous system. It is hard to believe that these berries can also cure serious problems like Alzheimer’s disease to a great extent. They even heal damaged brain cells and neuron tissues and keep your memory sharp for a long-long time.
  • Constipation & Digestion: While roughage (fiber) in Blue Berries keep away constipation (Of course, a single piece alone will not do. You need to eat a big handful of them), the vitamins, sodium, copper, fructose and acids improve digestion.
  • Cancer: Blue Berries can prove to be bliss for the cancer patients, for they contain certain compounds like Pterostilbene (excellent remedy for colon and liver cancer) and Ellagic Acid which, in harmony with Anthocyanin and other anti oxidants like vitamin-C and copper, can do miracles to prevent and cure cancer. 
  • Heart Disease: The high fiber content, those brilliant anti oxidants and the ability to dissolve the ‘bad cholesterol’ make the Blue Berry an ideal dietary supplement to cure many heart diseases. It also strengthens the cardiac muscles. 
  • Immunity: Blue Berries, being very rich in anti oxidants like Anthocyanin, vitamin C, B complex, vitamin E, vitamin A, copper (a very effective immune builder and anti-bacterial), selenium, zinc, iron (promotes immunity by raising haemoglobin and oxygen concentration in blood) etc. boost up your immune system and prevent infections.  Once your immunity is strong, you won’t catch colds, fever, pox and all such nasty viral and bacterial communicable diseases. 
  • Other benefits & facts: They keep you fresh, active, fit, sharp, close to nature and in a good mood, as they are very good anti depressants. You also need not spend a lot on medicines, neither are there any side effects. Here, there is an interesting thing to know. The deeper the color of the Blue Berries, the more they are rich in anti oxidants and other medicinal values.”

And that’s just blueberries!

Imagine what a diet rich in assorted berries, fresh fruits and lean meats can do for you.

So today I added berries back to my Sunrise Sunday Breakfast here at the House O’ Rigney and it was delicious. I plan on tossing a few into my afternoon salad and maybe again at dinner. What I have learned with my kids is if you clean the berries, or any fruit, have them available sliced in bowls at the table, they can’t resist!

While your child may not want to go to the trouble of peeling an orange, if you slice it and then half that slice into a crescent, that makes eating it easy, they will naturally be attracted to the bright beautiful colors of fruits. Often, we think our kids don’t like fruits or raw vegetables, but it’s usually the convenience that will add them to their dinner plate.

For me, this is already an awesome morning…hope you are having one too!

Farm fresh eggs, sliced fruit and one 4″ pancake along side two slices of canadian bacon = a great start!

This entire breakfast is less than 300 calories and that INCLUDES the second pancake I had and coffee with Hazlenut creamer!

Have a great Sunday.  

Eat well my friends! You’re worth it.

Sunrise Samplin’ of goodness!

Almost forty pounds lost and one step ahead of the Zombies

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I have to say, I’m excited!

I am only one pound from my first forty pounds lost. On January 1st, I weighed the most I have in my entire life, 256 pounds.  Originally I was happy with 25 as my first goal set and as I near the first forty pound mark I am all atwitter.

 Me, at 49, healthier than I was at 39, why it’s almost absurd!

But it is true.

I can’t imagine doing the activities I do now with another forty pounds strapped on my back. How did I manage the miles I trekked before with that much weight added to my already burdened frame? I am so fortunate that my knees have not become angry and surrendered.  So thankful that my back and my legs have enabled me to keep moving and keep running. Even when I run past my normal 3 miles run/walk my knees still give me support and don’t cause me too much grief. However, if they get one small “pang” just under my knee, I stop my workout, stretch and count my blessings.

I suppose my biggest complaint is shin pain. Which has improved greatly with the weight loss. Stretching, yoga when I can and a planned diet of fresh fruits, vegetables and lean meats have catapulted my weight loss by combining exercise that a year ago, would have been too much for me.

Baby steps.

That is truly what it takes for me. Small steps of exercise that  increase as I progress.

I’ve learned the hard way. I’ve overdone things myself with activities so I totally understand how things can get overwhelming and before you know it you’ve over done it by rushing into a new sport or an increased step in exercise. It’s almost addictive when you being run/walking or exercising again after having a sedentary lifestyle like mine that I had for years. It feels so good to be out with other people that share the same desire of improved health. Lots of people enjoy running in groups or exercise classes.

Belonging to a gym makes you feel like you are actually participating in your road to wellness with support. It may not be necessary to have a gym membership to gain your health back, but it keeps me accountable and I like that “check in” when I go. I’m glad to finally be a certified member of  The Healthy Mom Club.

But I’m more of a lone wolf.

I think some of my fellow running mates at the gym are a little surprised at first when I tell them I prefer to run alone. I’ve been asked many times to join a running group that meets at the gym on some mornings…but I always decline even though they are wonderful and supportive and non judgemental…I just like that sound of solitude. It keeps me honest to myself and focused.  I leave all the petty things in life behind when I hit the trail. It’s just me, my MP3 player and positive thoughts. No drama and no worries ride along, it’s my gift to myself. My one part of the day that is devoted to the rise and fall of my own feet, at their own speed on my own clock.  I see it more as a challenge just to show up and then the rest is icing on the cake…Because finding that serenity and peace when I reach the end is fantastic.

My run/walks are interesting. Even at age 49 my imagination is running on full speed when I hit the woods…

According to my Beginning Running book by Amby Burfoot, they talk about improving your running time by taking spurts of extreme sprints over short distances. At first I imagined a bear after me, but all I could envision was soft fur and brown eyes, then I tried mountain lions but weighing in at over 200 pounds myself, I figured I could take him…and then it hit me….ZOMBIES! (My husband is so proud) That would be the ticket to spur my feet into action…and guess what?

It works!

Just about halfway through my run, I slow some and take a little walk break. Pausing long enough for a recovery and then a glance about me, just to make sure I am not actually surrounded by any wildlife that is either slithering along the path or following me through the brush…and then… PANIC! RUN FOR YOUR LIFE! ZOMBIES enter my imagination and I am hoofin’ it as fast as I can to the next bend in the road.

Not far, just far enough to get my heart rate up, toss a few woods chips and make me sweat a little harder. Not long after this fast sprint, I end up running back to my water jug. But I’m doing it with a smile, because I added fun to my run.

So I look forward to this journey. This voyage a la footpath,  that is getting a benchmark of 40 pounds lost soon. I can’t imagine why it took me so long. But I am glad I am here.

Ahead of the zombie hordes and smiling at the sweetness of a sweaty brow.

Look Mom! NO zombies!

Running on Empty…not recommended

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Yep I did it. Ran out the door with just 100 calorie breakfast and headed to the track and woodland trail at the gym for 3 miles of run/walking.

What an idiot.

What I had tried to do was save up some calories for the late breakfast I was having 2 hours later with friends downtown, but it really wasn’t a good idea. Hitting the ground running on only 1/2 cup of almond milk and one shredded wheat biscuit, didn’t leave me with much energy for that final push when I was trekking up a hill of mulch.

Most of my run/walks are invigorating. I feel supercharged when I am done and often have to convince myself to stop at 3 miles because I am afraid of overdoing a good thing. After mile #2 I feel my best and by mile #3 I am loosey goosey and pushing myself seems easier as I pass over bridges and soft covered trails zig-zagging through the woods near my gym.

But this day, this day of 100 calorie nothingness, left me feeling tired and there wasn’t anything left in my reserves to help me move past the initial fatigue that usually sets in halfway through my first mile. So the entire event was struggle.

I won’t do that again. Even at the thought of being able to burn through more calories or even increase some weight loss, because it took the joy out of the run and it left me tired for the rest of the day, even after my poached eggs, sliced tomatoes and wheat toast that was waiting for me an hour later. Too much, too late.

So I’m learning. 

I’m learning that low calorie isn’t the answer all the time. Especially when you have a planned workout. So plan for that run/walk in a way that brings you ease and celebration. Because you are out there giving it your best, eat your best and enjoy the entire day.

Happy Trails! Where I run