It’s the truth. The most important meal of the day is breakfast. As WebMD says, “…skipping breakfast is strongly linked to the development of obesity”.
Not only that, but taking the effort to get up and eat breakfast can truly help you to have a more positive attitude and a clearer head throughout the day. Here are a couple of breakfast recipes to inspire you to start eating, or continue eating, a healthy breakfast every morning to start your day off right!Egg White and Tomato Omelette with Hot Sauce
Ingredients: 2 cups egg whites (235) 1/2 tomato (15) hot sauce
Nutrition: 250 calories, 52g protein
Avocado, Tomato and Egg White Omelette
Ingredients: 1 cup egg whites (117)
1/2 medium avocado (113) 1/2 tomato (15)
Nutrition: 230 calories, 27g protein
ENJOY YOUR DAY!
An easy on-the-go meal that can be full of incredible nutrients! I found the below recipes on Pinterest. You can have a direct link to all sorts of recipes and work-outs on my “KRIS RUNS THE PLANET” board as well: http://pinterest.com/krissyfergus/
ENJOY! Flat Tummy
Rich in digestion supporting ingredients, this smoothie will help prevent bloating and digestive stress that can sabotage your tummy flattening efforts.
- 3/4 c. papaya
- 3/4c. sliced peaches
- 1/2 pear, sliced
- 1 tsp fresh ginger
- 2 mint leaves
- Water to thin
Antioxidants in berries are known to help to fight wrinkles and other skin ageing signs. Berries are also a great way to control blood sugar that can sabotage your complexion. This smoothie also contains Omega 3, to fight inflammation, as well as vitamins E and C, both renown to help the skin.
- 3/4 c blueberries
- 3/4 c pitted cherries
- 5 strawberries
- 1/4 avocado, peeled and pitted
- 2 tsp wheat germ (optional)
- 2 tsp ground flaxseed
- Water, to thin
Peanut Butter Energy Booster
This protein-rich and minerals-filled smoothie will give you long-lasting energy. Cinnamon will help to control your blood sugar so your energy level won't crash too quickly!
- 1 big banana
- 1 scoop of natural hemp protein powder
- 2 tsp of natural peanut butter
- 1 handful of fresh baby spinach
- 1/2 tsp of cinnamon
- Water, to thin
This vitamin-rich green smoothie contains calcium, magnesium and other bone building minerals to keep your bone strong and healthy.
- 2 bananas
- 1 handful of Swiss chard leaves, stems removed
- 1 handful of kale leaves
- 1 tsp of green Matcha powder
- 1/2 cup of homemade almond milk
Immune System Booster
Rich in vitamin A, C and zinc, this smoothie can increase the production of white blood cells and antibodies to get your body ready to resist this season’s infections.
- 1/2 c. mango cubes
- 1/2 c. cantaloupe cubes
- 1/2 c. fresh pineapple cubes
- 1/4 c. chopped pumpkin seeds
- Water, to thin
Natural Skin Tanner
Studies have proven that a beta-carotene rich diet can make your complexion glow, and that particular skin tone is usually considered healthier than a regular skin tan. This smoothie can help you get that healthy glow without risking your skin lying under the sun.
- 1/2 cup of cantaloupe cubes
- 1/2 cup of papaya
- Juice of 1 orange
- 1/2 cup of carrot juice (or water)
- 1 small knob of fresh ginger
Feel the power of this detox foods-rich smoothie. Very rich in antioxidants, this smoothie will help to support your liver to detox naturally and help your body stay healthy and young longer.
- 1/3 cup of blueberries
- 1/3 cup of raspberries
- 1/3 cup of pomegranate kernels
- 1/4 cup of beet juice (optional)
- 1 banana
- Water to thin
· http://girlgetstrong.com/2011/10/10/7-detox-smoothies-with-added-health-detox-benefits/· http://lifewithnature.com/50-best-green-detox-smoothies/
I am going on a 10 mile run with my brother Jon tomorrow around the Cleveland Metroparks. I am happy to run with him because he will help me to keep up my pace throughout. He does a great job of keeping a consistent mile time during distance running. We like running trails and have since we were 12 or so, mainly because it is more fun than running on a treadmill but also because my older sister used to take us on trails when we first starting running (and up hills when she was pushing our limits:).
This inspired me to tell you all about the Cleveland Metroparks running trails at the Bedford Reservation:
o Sagamore Creek Loop Trail: 3.6 miles (The creek is pretty and there are a lot of shaded areas in the forest.)
o Buckeye Trail: 9.7 miles (Quite a few hills and a bit rugged. Suggested for hikers but are you willing to take the running challenge? Jon and I might do this one tomorrow!)
o All purpose Trail: 7.6 miles (nicely paved!)
They also have great trails from Rocky River and Brecksville.
The Cleveland Metroparks website provides maps for all trails so that you can map out your run! http://www.clemetparks.com/recreation/hiking/index.asp
Have a wonderful day!
When I talked to my best friend Megan yesterday she gave me a pep talk about keeping up with my training and working towards my goal. She’s a runner herself and I played sports with her throughout high school. She’s always kept me focused with a tough love approach that I don’t think most people realize she is capable of (she’s very sweet and kind). When it comes down to it though, she’s always going to give me honest and encouraging advice even if it isn’t sugar coating (which I appreciate, being diabetic :). After talking to her, I always come out of it more inspired. Megan told me to remember to plan my workouts each day and to workout early, so I don’t get caught up in daily activities and miss a day.
After we were done talking last night, I put the date of today on the top of my food journal page that I have been neglecting. I made a new running playlist and I looked up fun running interval workouts. This all lead me to a few inspirational tid-bits that might be helpful to you as well:
Ø You can eat 5 meals a day! For an 1800 calorie diet, you can have five 360 calorie meals. I usually do three meals a day but I decided to switch to five meals because I like snacking throughout the day. This is actually a lot more than I realized. Start looking up 360 calorie meals and you will see, like I did, that you can do a lot with that and incorporate a lot of variety into your day.
Ø 12-16 glasses a water a day can absolutely help you lose weight. How easy is this? I can drink this sitting at my desk or in class everyday, no problem.
Ø Buying clothes can be fun! I love shopping, but let’s all be honest- when you aren’t feeling your best shopping isn’t exactly what you want to do. You are more likely to find clothes to cover-up than to pick out what you really like. Pick out something you want to wear in six months and look at it every once in awhile when you are feeling like giving up.
Ø When you wake up in the morning do 30 crunches forward, 30 to the right and then 30 to the left with your legs up. After that, do a 30 second plank forwards, 30 seconds to the right and then 30 seconds to the left. Do this before bed too. Trust me; you will start to notice the difference. Also- you begin your day feeling good about yourself and you go to bed feeling the same way. It takes no time at all and can make a big difference.
Ø Get some sleep. Do the best you can to plan your day out so that you can get to bed at a reasonable time. When you sleep well, you are much more productive the next day and every day leads into the next and reflects how you’ll feel the following day.
It isn’t always easy being a diabetic during football season, but I make it work! A couple tips for pregaming/game day parties:
Ø Host a party yourself: when you host a party you can control the type of food that is there. You can make sure that you have fresh fruit or veggies and dip and other healthy options.
Ø Bring your own snacks: make your own fresh guacamole and bring whole grain tortilla chips! Try this one: http://www.tasteofhome.com/Recipes/Avocado-Dip
. When you bring your own dish you can make sure you have something healthy to eat.
Ø Don’t eat the bun! This is my Dads rule. If really necessary, my Dad chooses a burger without a bun. It cuts out unnecessary carbs and calories.
Ø If you are going to drink, stay away from any sugary drink. Bring your own light beer and limit yourself to a few. I know, easier said than done :) Check out this website for great information on low calorie alcohol choices: http://getdrunknotfat.com/
Ø Get up early for your workout, before the festivities begin!
Enjoy the season!!!!
This weekend is very busy! I hope to write to you later tonight about tips on having fun pregaming for football games without loading in the calories! Until then.... :)
My oldest sister, Mere, doesn't need to say much to say all she needs to say. She usually leaves me with little words of advice that make a big impact. Today she said, "The way you present yourself shows how you feel about yourself". I'll leave you with that :)
As you probably know by now, I love reading Runner’s World Magazine and I get a lot of my training advice from it. When I was sick over in England and I first came back home, my best friend JT brought over the newest issue. It’s funny how little things like that can make a big impact. His gift said a few things, first- that he knows me very well. Second, that he knew I would get back to training just as soon as I could. It was a big boost of confidence that I would get better and begin running again, even though I had been laying in a hospital bed for a week.
I read an article about sports drinks and gels. From someone who needs to be hyper carb conscience, it’s important for me to look into the best options for what to eat during my race. I learned this Rule of Thumb, “…take 30-60 grams of carbohydrate every hour AFTER THE first hour, and you can try 30 grams”. Too much carb loading can be a disaster and not enough can stop me from getting through the race. Sports drinks have a diluted concentration whereas gels are more intense. I also learned that I need to concentrate on options that provide electrolytes as well.
You can read the below article from the Runner’s World that provides more information and may answer some questions you might have about your own training. http://askthesportsdietitian.runnersworld.com/
Aviate is caffeinated water. It sounds funny when you first hear it, but having drank it quite a bit throughout training I am a proud supporter of the beverage! According to the newest issue of Runner’s World Magazine, the pain you feel in your body from runs between 15 to 22 miles can be offset by caffeine. As a diabetic runner, it is important for me to hydrate with non-sugary drinks and the added caffeine from Aviate helps to boost my energy and also helps to reduce the pain of running long distances. To quote the article, “Researchers believe that caffeine blocks the brain’s receptors for adenosine, a chemical release in response to inflammation”. To read further, grab the October 2012 issue and turn to page 34. Aviate tastes like bottle water and is a great alternative to diet coke or coffee. Look for it and try it out for yourself.
I’m sure all of you have heard of Smucker’s. However, you may not know that the company was established in Orrville, Ohio. I support anything Ohio, because I appreciate and love where I come from! What I love most about the company, is that they accommodate to Type 1 Diabetics like me. On their website, they have tons of delicious sugar free recipes and they produce no/low sugar products. I really like searching the website for diabetic desert recipes. I’ve provided the website, check it out for yourself! http://www.smuckers.com/sensibly_sweet/recipes_sugar_free.aspx