Running in the Winter

Happy February everyone! 

31 days of 2013 are officially OVER!  I swear I will be celebrating my 65 birthday in what feels like the next 5 years.  So I better get on the ball especially since my intentions for 2013 are Devotion! My list is a bit extensive. 

I am proud to say that I have actively devoted time for self, fitness, family, friends and business during the month of January.  But the buck doesn't stop there, its time for me to be a bit more devoted to YOU, my fans, my silent stalkers, my zealots or as one person called herself "one of my calm cult followers".  

Many of you know about the group I started Run Sister Run.  It is a running group of diverse women you get together to run casually as well as in organized events.  Here is a picture of our last run together.  

I'm devoted this year to building our group and getting more women off the couch and across the finish line of any race they put there mind too.  :)  I believe the same effort, attitude and drive you put behind running applies in life!  So you can cross the finish line of anything you put your mind too. 

By May 31, 2013 I want to build a street team of 50 runners.  We can do this! And its starting on Sunday Feb 3rd during the NYRR Super Bowl 4 mile run in Central Park.  There are quite a few of us running and I surely plan to sport the Run Sister Run t-shirt.  

Here are some tips for everyone to consider when running in the cold weather:

1.  Wear wicking clothing - It may be cold but you will sweat. 

2.  Cover any extremities that you know get cold - Ears and hands appropriately. Either using gloves or socks you can throw away.  A hat for your head or ear head band

3.  Wear the proper socks on your feet so that your feet are warm and dry

4.  Use baggage check if you are at an organized race to put a dry shirt or coat in.  You don't want to stop a race in the cold and walk off wet.  

5.  Hydrate when you are out there, before and after - you are sweating and the air will be evaporating the sweat at the same time

I recently purchased this new shirt and absolutely love it.  So if you are interested check it out at NIKE.

See you out there on the pavement.  PS our next run is a 5K Feb 10th in Prospect Park followed by another 4 mile Feb 23rd also in Prospect Park.  Want more info leave a message and remember you can also Walk Sister Walk!  And you can be a virtual runner - ask me how.  

Taj 

Photos:  RSR Group Photo courtesy or Taj

Nike top provided by www.nike.com 

Day 25 of New Year New You!

Welcome to Day 25th and Hump Day Wednesday.  So here we are in the middle of the week, how many of you are looking forward to the weekend?  I know I am, this weekend is my personal date night and I plan on making the breakfast hermits I wrote about last week.  What do you have planned for the weekend? Don't forget to send me your favorite recipe!  If you don't cook you can tell me your favorite restaurant and meal.  I like to go out for dinner sometimes.  :)

Lets get started Day 25 here we go:

Fitness:

Go for a run!  Today is good day to give running another try. Pick a distance or a time and either hop on a treadmill or go outside. Today is actually going to be a pretty nice day 44 degrees and sunny.

So enjoy the opportunity to put one foot in front of the other and just GO!  Even if you only run for 5 minutes... You've done it.

Food:
Healthy Alternative!  Got a craving that just want quit?  Can you find a healthy alternative to that desire.  Did you know swapping out some fav's can save you LOTS of calories and you know what that means.

Here are some suggestions:

Instead of chocolate, try carob. Chocolate is first on the list because it's first on most 

people's list of guilty pleasures. I'm not here to tell you to do away with anything forever, moderation is key to lasting health.  It's not that carob is superior nutritiously, but it has a couple things going 

for it: Carob has 51 calories per ounce to cocoa powders 98. But even more significant is that 

carob is naturally sweeter than (or, perhaps more accurately, not as bitter as) chocolate, so you don't have to use as much sugar with it in recipes. 

Instead of a full-fat creamer, go nonfat. It won't take long for you to get acclimated to the non-fat version.  If you have a couple cups of coffee a day those calories can add up. 

Popcorn instead of Chips!  Looking for a something salty and crunchy... popcorn is a much better choice.  Popcorn has about 30 calories compared to 140 calories in a ounce of tortilla chips.  And who just eat 1 ounce of chips!  I mean really. 

Sack the soda and try sparkling water. I know, you're thinking... water? But if you 

spike it with a few twists of lemon or lime it becomes a flavorful drink.  . Besides saving 

calories, you also avoid some of the other soda ingredients (sugar, phosphoric acid, potassium benzoate) that may cause long-term health issues. 

Self Growth:
Way to go!  Today is a great day to give yourself a compliment. Write it down, post it on your desk, on your computer and enjoy.  Everyone likes compliments so why not give one to yourself.  Hey who's better to recognize your achievements the person accomplishing them.  :)

Until tomorrow,

Taj

photo: http://www.flickr.com/photos/johnloo/606739059/sizes/s/in/photostream/

Day 14 of New Year New You

Happy Saturday everyone!  If your here in the NY area, stay warm!  Its is definitely winter! Today is loaded with things for to enjoy this wonderful winter day.

First my day 13:  Well there were no disaster or creepy events for me on this Friday the 13th.  I ran 10 miles indoors - ugh!  Thank goodness for TV on the treadmill and NCIS getting me through.  Why 10 miles you ask?  I am running the St Petersburg FL half marathon on Feb 12, have to keep my miles up.  So I didn't pick up breakfast, yeah I'm jealous of you who have.  I did pick up some stuff for this new Crock Pot recipe I plan to try for Sunday.  If all goes well I will be sharing it with you too. :)  Gave myself a nice 20 minute stretch after my run and this weeks classes really focused on my low back, hips and hamstrings.  Going out to dinner with friends for a post birthday celebration so saving my TREAT for then. :0)

Now on to Day 14:

Fitness:
This weather isn't very motivating for hitting the gym especially on a Saturday, therefore I want you to ENJOY your day off!  Sleep in, hopefully its like 10 AM and your are just reading this.  Let your body rest and restore itself after all your activities this week.  If you normally go to the gym on Saturday don't let guilt get the best of you.  Rest is Best today and here are a few reminders of the benefits you shall receive:

• Emotional - Mental - Physical Energy

Need I say more! 

Food:

Hopefully you made it to the store to make the Cornflake Crusted Banana Stuffed French Toast I posted yesterday.  And I really would like to hear how it came out, so please leave a comment.

If you weren't able to get the ingredients for the recipe, never fear you still need breakfast so make what your heart desires today.

• Veggie Omelette
• Pancakes
• Waffles 
• Salmon Cakes and Grits

You name it, go for it and enjoy breakfast maybe even in your PJ's! 

Self Growth: 

Today is a good day to clean out and organize a kitchen cabinet!  Its amazing how time flies by and expiration dates creep up on you.  Pick one cabinet and get to it.  

Getting rid of old stuff always makes me feel good and creates space for the new. Besides you are probably enjoying being inside today make the most of it.  I wonder how many of you will get the bug and hit more then one?  Don't be competitive one is all you have to do today.  

Enjoy the day, 

Until Tomorrow, 

Taj 

photo: http://www.flickr.com/photos/sararah/2424005668/

Day 8 of New Year New You

7 Days down, only 24 more to go!  Don't be overwhelmed we are taking this one day at a time.

My Day 7: What a great day it was, there were NO complaints about the weather from me. As for my day I had S'mac for lunch... If you don't know this place.... stay AWAY is sinfully delicious and full of endless calories.  All they make is Mac n Cheese, need I say more!  After lunch I had to make sure dinner was full of Veggies.  Didn't make it to the spa as I imagined HOWEVER the Spa came to me, it was very nice.

Time for Day 8:

Fitness:
Checked the weather for you,  although it will not be as warm as it was yesterday its still going to be a nice day so get out and enjoy.

Go for a RUN.  Yes I said run!  :)  Set a goal:

• Time 
• Distance 

If your new to running don't worry about speed, just move, dress appropriately and get outside.  Take the dog, kids, a friend or spouse with you.  Running with someone makes time and distance go by faster then being alone.

If you have questions about running let me know.  When you get back post a comment here or on Facebook and let me know how you feel.

Food:
Make enough to take to lunch tomorrow. Taking lunch not only saves you $$ but its healthier for the new you as well.  Besides your food always taste better then take out.

How about giving this recipe a try:

Lemon - Caper Chicken

4 - 4 oz Thin Chicken Cutlets

1/2 cup low fat milf

1/2 cup all purpose flour

1/4 tsp salt

1/4 tsp freshly ground black pepper

2 tbsp fresh lemon juice

2 tsp lemon zest

2 tsp olive oil

1-2 tbsp capers

In shallow bowl combine 1/2 cup all purpose flour, 1/4 tsp salt, 1/4 tsp ground black pepper - Set aside

Dip the Chicken Cutlets into 1/2 cup of low fat milk (one at a time) Next coat both sides with the above flour mixture.

Combine 2 tbsp lemon juice and 2 tsp of lemon zest set aside. 

Heat 2 tsp of olive oil in large saute pan over medium-high heat.  Add cutlets and cook 2-3 minutes on each side or until golden and cooked through.  Transfer to a plate but keep warm.  

Add the lemon juice mixture and 1-2 tsp tbsp capers to saute pan, scraping pan to loosen any browned bits.  Drizzle sauce over Chicken and serve with Brown rice or roasted new potatoes and a veggie of choice. 

For my vegetarians here is a Tofu Steak Recipe to replace the chicken above.  

Self Growth:

Rest easy and Sleep Tight!  Plan to go to bed tonight 30 minutes to 1 hour before you normally do.  Giving your body time to whine down after all of the days and weekly activities is good for the body and the brain. 

Turn off the TV and the cell phone. No laptops, not evening a book!  Going to bed with sensory stimulation causes our mind to continue to process even while we are asleep.  So here is your NEW YOU bed time plan. 

• Spray Lavender on the Sheets and Pillow 
• Or use Johnson n Johnson Lavender Lotion on your hands, feet and neck
• Lay on your back - Close your eyes and mentally shower yourself with love and appreciation
• Notice your entire body from your feet to your head
• Contract and stretch your muscles, flex your feet and hands
• Let yourself melt into the bed resting your hands over your belly 
• With each exhalation notice your naval expand on your inhale and relax on the exhale
• Close your eyes and imagine releasing all tension for about 12 - 15 breaths
• Roll on your side into the fetal position and drift off to sleep

Enjoy! 

See you tomorrow, 

Taj 

photo: http://www.flickr.com/photos/9619972@N08/3198810449/sizes/s/in/photostream/

Eating Before A Run!

Question:  Should I eat before a run?

Answer:  YES!

Most of us get up early and hit the pavement before we start the day. If you are like me trying to improve your time, you never want to feel weighted down.

However, you should never feel starved nor stuffed when you begin a run.  Remember my blog last week on eating breakfast?  Well if you should eat before going to work, you most absolutely should eat before a run.

Rule of thumb eat about an hour before a run. Be mindful that eating immediately before could lead to cramping and the dreadful side stitch, while running on an empty stomach can cause you to run out of energy.

For my morning runners here are a few tips: Think high Carbs, low fat, fiber and protein.

• Bagel with peanut butter
• Turkey and cheese sandwich on whole wheat
• Banana and a energy bar
• Bowl of cereal (watch your sugar intake) 

If you really like Fruits and Veggies before a run, give these a try:

• Tomatoes
•  Zucchini
•  Grapes
•  Grapefruit

Theme of the day, be sure to eat SOMETHING before you hit the pavement.  

Happy running and hope to see you out there.