So, you want to run for 30 minutes?

Running is a great way to exercise. You work the whole body including your heart muscle. Many people don't know where to begin in their running program and try to go to far to fast and end up injured or feeling less than motivated. Here are some tips to get your started!


If your goal is to run for 30 minutes the best way to start is to walk/jog for 30 minutes 2 times per week. 

1. You could walk a song, jog a song if you listen to an ipod. 

2. You could time it and do 4.30 minutes of walking, 30 seconds jog and then the 2nd week do 4 minutes walk, one minute jog intervals , then keep repeating that add 30 seconds to your jog intervals each week as you go. 

30 minutes is on average about 3 miles. 

Space your 2 days out so you have 2 days recovery in between to let your body rebuild itself. As you get stronger and build up to those 2 days at 30 minutes then add a third day. 

Proper stride, alignment, proper footwear:

These all correlate with one another and foundation is a good fitting shoe and comfortable socks. I'd recommend going to a sneaker store that specializes in fittings and having them fit you for a sneaker. They are very helpful!

When you jog, run, or walk you should land on the heel first then the ball of the foot, then you push off from your toes or front of the foot. Your toes should be facing forward, not in or out when you run. At first keep your stride small and jog slow. Running is a lot of impact on your body so its best to start slow and let your body slowly strengthen. 

Other workouts to strengthen you body for a run:

**Strength Train at least 2 days a week by mixing up the workouts listed below. 

Pilates and Yoga are great classes to take to stretch and strengthen your body. 

One Legged Squats, One Leg Hop in Place, Split Lunge Jump, Squats and lunges will help with lower body strength. 

Pilates Mat exercises (these are great for core strength and also exercises for breathing): 100’s, Rollups, Supermans, Planks with alternating legs lifts, Leg circles

Basic arms exercises to do with weights: Push-ups, One Arm Rows, Bicep Curls, Tricep Dips, Planks

Foam Roller exercises: The foam roller is our best friend when we run :) They are like getting a massage. The rolling breaks down the lactic acid on your muscles to help them repair quicker. 

Happy Trails!
In Health, Tricia

Hooty what?

My friend who now lives miles away in Chicago sent me a fabulous gift for Chistmas this year, Cranberry Hootycreek Cookies in Jar. She had made them for me before and I fell in love with them! They are divine!

I found the recipe on http://www.food.com/recipe/cranberry-hootycreek-cookies-in-a-jar-109105. Make them for a friend, a hostess gift, a party, or keep them all to yourself!

Vegan Vixon

For the last week of January I went Vegan. It wasn't a calculated decision, I just woke up and realized all the people I usually eat with were away that week so, why not try it? It is now 12 days later and I am still on my Vegan trial. I feel better than I can ever remember. My stomach is settled, I am sleeping through the night, I have more energy during the day, my nails are stronger, and I actually feel calm. I didn't expect much since I had already been a vegetarian for 19 years. Who knew taking out dairy as well could make such a difference? 


I followed some Vegan blogs (my favorite is http://veganpandamonium.blogspot.com/), tried a vegan hot dog (was pretty good I admit!), even switched my usual Light Ranch Dressing out for Amy Balsamic dressing. JB is very unsure of this new diet change but I have assured him that there will come a time that I need to have goat cheese and beet salad and when that time comes I will just have it! In the mean time, veganism is working for me. 

I never urge people to eat anything but healthy. Meat and dairy included. I think its our own life and our own journey and you need to do what makes you feel good. However, there is a movement called Meatless Mondays (http://www.meatlessmonday.com/) that I do urge you and your family to look into and maybe try once a week. It could reduce your risk of cancer, diabetes, heart problems, and may even your weight! Its a chance to try new recipes and give your digestion system a break from well, the breakdown of meat! Meatless Monday does not mean you have to eat tofu, you don't even have to try tofu! 
This blog, http://vegetarianwhohatestofu.blogspot.com/, has some great ideas for recipes for your Meatless Mondays. 

Some of my favorite Meatless meals:
Meal 1. Morningstar black bean burgers on whole wheat hamburger buns with slice of avocado, onion, tomato and a side of Oven Fries with seasoning. To make oven fries cut a potato to the size of fries, spray with olive oil spray and sprinkle Old bay Seasoning (mom's idea!) on top. Cook in the oven at 400 for 50 minutes until golden brown. 

Meal 2: Whole Wheat Semolina Pasta tossed in olive oil with sauteed broccoli, diced red pepper, sliced cherry tomatoes and add white beans.

Meal 3: Green Giant makes these frozen antioxidant veggie packs. They have a bunch of different ones. Cook a veggie pack, add black beans and on the side have a baked yam or potato topped with pepper maybe some avocado.... be creative with your toppings! 

Meal 4: A make your own pizza- get Pillsbury pizza dough and cook with instructions on the side. Top with anything you want (no meat though!!!) tomato sauce, onion, cherry tomatoes, peppers, mushrooms....etc

Meal 5: Quinoa (so I make a crap load of this at the beginning of the week so that I can add it to anything or eat it plan for a quick snack) on top of a big salad of any veggies you can find in the fridge. Add almonds or some kind of nuts and top with Amy's Balsamic Dressing. It is my FAVORITE dressing!!!

Meal 6: Mashed potatoes but use a bit of vegetable broth instead of milk to mash. Add horseradish or garlic to the potatoes. Serve with sauteed Brussels sprouts, and a small side salad topped with nuts and beans of your choice. 


In Health, 
Tricia