Fruity Friday!

WHAT A WEEK! I can honestly say that I am thrilled it is Friday! Thank goodness! I am ready to de-stress, make new goals, have some Kelly & Keith time. Then come Monday….look out peeps…that annoying Monday lover will be back in FINE form! bahahah!

Please tell me all your exciting plans for this weekend!!

But I can’t leave you without some awesome health knowledge, now can I? Speaking of, if you missed it you should really go check out the article I posted yesterday afternoon about The 5 Biggest Health Myths. It is pretty hysterical in it’s own way. But today…let’s talk about fruit! It is no doubt that usually in the summer I find myself craving fruit. I eat substantially more fruit in the summer than in the winter. So with that said, how about a list of the Top 15 Healthiest Fruits!

1. Apples – 1 medium apple (80 calories, 0 g fat): An apple’s 3 g of fiber help you meet your fiber goal of 20 g to 30 g daily. High-fiber diets can lower heart disease risk;

2. Apricots – 3 apricots (51 calories, 0 g fat): A good source of beta-carotene (which is converted to vitamin A by the body), providing the equivalent of 35% of the RDA for vitamin A;

3. Bananas – 1 medium (105 calories, 0 g fat): Bananas are a great source of potassium, which plays a key role in heart health and muscle function. Plus each one has 2 g of fiber;

4. Blackberries – 1 cup (74 calories, 0 g fat): This fruit boasts a whopping 10 g of fiber in a single cup;

5. Blueberries – 1 cup (81 calories, 0 g fat): Blueberries help prevent and treat bladder infections by making it hard for bacteria to stick to urinary tract walls;

6. Cherries – 1 cup (84 calories, 1 g fat): A good source of perillyl alcohol, which helps prevent cancer in animals. Heart-protective anthocyanins give cherries their color;

7. Grapefruits – 1/2 fruit (39 calories, 0 g fat): A good source of vitamin C and a compound called naringenin, which helps suppress tumors in animals;

8. Kiwi – 1 medium (46 calories, 0 g fat): Just one little fruit packs a mean vitamin-C punch (74 mg) and an impressive 2.8 g fiber;

9. Mangoes – 1 mango (135 calories, 1 g fat): A single mango has enough beta-carotene to cover your RDA for vitamin A while racking up 57 mg of vitamin C;

10. Oranges fruits- 1 orange (61 calories, 0 g fat): One orange provides an impressive 50 mg to 70 mg of vitamin C, 40 mcg of folic acid and 52 mg of calcium;

11. Papayas – 1 cup, cubed (55 calories, 0 g fat): Loaded with vitamin C (86 mg per cup), a healthy dose of fiber (2.5 g) and a sprinkling of beta-carotene and calcium;

12. Purple grapes – 1 small (113 calories, 0.9 g fat):Offer three heart-guarding compounds: flavonoids, anthocyanins and resveratrol (green grapes are not rich in them);

13. Prunes – 1/3 cup, stewed (87 calories, 0 g fat): Prunes’ famed laxative effect is no mystery: There are 5 g of fiber (both soluble and insoluble) in just 1/3 cup;

14. Raspberries – 1 cup (60 calories, 0 g fat): Teeming with 8 g of fiber per cup, they also boast vitamin C, ellagic acid and anthocyanins;

15. Strawberries – 1 cup, sliced (50 calories, 0 g fat): Strawberries have high levels of ellagic acid and anthocyanins, and are rich in vitamin C (95 mg per cup) and fiber (3.8 g per cup).

What’s your favorite summertime fruit?

5 Biggest Health Myths

Hey guys…okay I apologize in advance is this article offends anyone but I thought it was worth posting. It is called 5 Biggest Health Myths That You Haven’t Heard Before.

5 Biggest Health Myths That You Haven’t Heard Before

by Kavan Wolfe

Here are five fitness myths that are doing serious damage in western society:

5. Walking is the Best Exercise

Best in what sense? Lowest impact? No, that’s swimming. Most enjoyable? No, that’s sex. Can do it anywhere? No, you can’t do it in a car, and almost anywhere you can walk you can also run. So what gives?

Sure, walking is great when you’re 80 years old, and you have to start somewhere if you’re so completely out of shape that a light jog will give you heart attack. However, there’s no reason that most people cannot or ought not to be doing something more intense.

4. Skinny = Healthy

Healthy means you have the stamina to run 10 or 15 kilometers, the strength to lift your body weight, and the flexibility to bend over and put your hands flat on the floor with your knees locked. This has nothing to do with whether your ribs protrude from your skin. Unfortunately, in a society where obesity is so prevalent, people have begun confusing the anorexic physique with the olympic physique.

3. Lifting Weights will Add Bulk

The way the magazines tell it, half an hour in the gym twice a week will turn you into Hercules. This is laughable. The average man is incapable of gaining more than about 5 pounds of muscle in a year without steroids, hormone injections, creatine and colon-stretching amounts of protein. The average woman can expect even more limited results. Making it sound like bulking up is the natural effective of lifting some 10 pound dumbbells is a horrific insult to every diehard trainee out there. You don’t accidentally put on muscle. You have to well work for it. Besides, you’ll be amazed at what swapping 5 pounds of fat for muscle will do for your looks.

2. Weight Loss Diet Plans

It’s not that any particular diet plan is bullshit, it’s that they’re ALL bullshit. If you eat fewer calories than you burn, you will lose weight. The laws of physics make it so. Whether you eat carbs or protein or fat, whether you go over or under your weight watcher’s points, whether you eat Jenny Craig certified food or chili dogs, it’s all irrelevant. All that matters is Calories In – Calories Burned = Calorie Deficit. For every 3500 calorie deficit, you’ll lose at least one pound, not counting water.

This is not to say that all combinations of food are equally healthy, just that if you burn more than you eat, you will lose weight no matter what you eat.

1. That’s Not Food You’re Eating

Much of what’s eaten in the modern, industrialized diet is not food, but synthetic, food-like substances. If it comes in a package and has ingredients you don’t recognize, it’s synthetic. White flour and anything containing it is synthetic. Corn syrup is synthetic. White rice is synthetic. White sugar is synthetic. Most cheese is synthetic. Frozen dinners are definitely synthetic. And you can bet that anything you eat at a fast food restaurant will also be synthetic. So are all sodas and much of the sugar-water that masquerades as fruit juice.

Many of these synthetic non-foods are devoid in nutrition and packed with salt, sugar and fat. If you want to be healthier, try eating real foods! You’ll be amazed at how much better you feel, how much more energy you’ll have and how much easier sleep will come.

Real foods include:

  • Fruits, vegetables and their juices (with no added sugar or preservatives)
  • free-range, organic meats, fish and eggs
  • Milk and natural cheese
  • Organic, all-natural whole-grain breads and pastas
  • Pepper, chilies, rosemary, thyme, sage, garlic, marjoram, basil, oregano, cloves, coriander, parsley, cumin, turmeric, mustard, bay leaves, tarragon, fennel, etc.

Flavoring real foods with spices and herbs will produce far healthier, tastier dishes that the fat, sugar and salt infused factory-food that oozes from supermarket shelves.

What do you think of this article?

A New Day. A New Attitude.

Happy Thursday everyone! Well it is a NEW DAY and I am here with a NEW ATTITUDE! I can’t say that I won’t get frustrated, upset or down in the coming months but I can promise you that I am going to try! I am not going to stop blogging! After the enormous support I got from this amazing community these last 2 days I feel more renewed than ever. You all helped give me a little confidence back and helped me to remember that I am more than what I gave myself credit for. So thank you for bringing sunshine into my life these last few days. I sincerely am touched by each and every one of you who chimed in. And I found some lurkers! Don’t be shy…comment! I love to meet readers! ;)

So let’s talk about what the future holds. I am currently looking for a new Physical Therapist. The doctor I was seeing did not work out. Let’s just leave it at that. But before I find another PT, I am going to officially get an MRI on my knee so that I can know 100% EXACTLY what is going on down there! BUT…I can’t get one until after August 1st. Why? Our insurance year starts on 8/1/2010 and Keith and I both think it would be smarter to wait until the new year so that whatever we have to pay out-of-pocket for the MRI goes towards our yearly deductible. There is not point in having in now and have it apply towards this year’s deductible when there are only 2 weeks left in our year. Make sense? But first thing in August I will have one and definitely let you know. From there I will have my primary care doctor recommend an orthopedic PT for me.

In the meantime I am just going to do what I can, stop when it hurts, try to smile and ICE a lot! Today I was able to handle 6 miles at a slow pace. I was on the treadmill and kept it at 6.5 the whole time. The knee feels good and I just have to keep telling myself that at least I can work out..at least I can work out…at least I can work out! :)

Dinner last night was actually very simple but very good! I was craving a big old salad. So big old salad I did! I had spinach, egg, bell pepper, cucumber and blueberries. I topped that with a Quorn “chicken” patty and I was H-A-P-P-Y!

Aint it pretty?

I might be eating this again real soon!

Do you find yourself craving salads in the summer?

In the health world, do you like tomatoes? I LOVE THEM! In fact I can eat them like apples! so here are a few tomato tips: when buying, look for firm, deeply colored and blemish-free tomatoes that feel heavy for their size. Store stem-side down at room temperature, away from direct sunlight. And whatever you do, don’t put them in the fridge: cold turns the flesh mushy and drains tomatoes of flavor. Buy only what you’ll use within a few days.

Do you like tomatoes?

Keith HATES them…more for me!

I Am Amazed!

Oh. My. Gosh. I don’t even know where to start! I guess first I need to say THANK YOU (from the bottom of my heart) to every single person out there who gave me such words of encouragement yesterday. I spent most of my day responding to emails that so many of you sent me with your own stories and your own words of wisdom. I was completely blown away by it all. So many of you had some AMAZING stories to share and it just made me realize that we all struggle and we all recover. Sometimes we learn more about ourselves and in the end we are better for it.

Prior to yesterday, I was sincerely thinking about not blogging anymore. Mainly because I figured that without my marathon running I didn’t have anything to offer you guys. I didn’t really see any value I could bring. My life is not all together that interesting. I don’t have kids, I don’t make gourmet recipes (although some are quite tasty :)), I am not on the verge of getting married, I don’t really do anything special…I am just me. And I struggle with the concept of “me” and the fear of being ordinary. And running made me feel like I wasn’t ordinary and that I had something to offer. Something to bring to the table, something that made me somebody unique. And I figured that without that, why would anyone want to come to my blog to read simply about me.

So many of the emails I got were from readers telling me that if I needed a break then I should take it but please don’t stop the blog. I was floored! I mean really?! I didn’t realize that so many of you didn’t really come to my blog for the running…but more for me. Who I am. Apparently, I have quite the sense of humor and make you guys laugh. A few people told me that my attitude towards Mondays (and my apparent  love for the day) made them smile and not dread Mondays as much. A lot of you said that my positive attitude radiated through my blog and I actually inspired quite a few of you just by being happy. And in the end, I would rather inspire someone through my positive attitude for life than by running. So again THANK YOU for the perspective. Truly.

I also am happy to say that I did contact the ING New York Marathon board and I can defer my entry to next year due to this injury. So that actually makes me very excited because now I feel like I have 15 months to be smart, rehab, and run NYC in 2011. I have a goal again and I feel grounded.

I know it is going to be hard work. I know my recovery is not going to be easy and may at some point even require surgery (although I am going to do everything in my power to avoid that!) But I know I am strong. I know I am a fighter and I know that very rarely do I ever quit. I am tenacious (right Dad?) and I will do this. I will be a better person for this and I will be okay. I also want to take the next few months to understand that without running I am still unique and special. That running is just something I do, but running is not who I am. That will take a lot of work to separate the two. But I feel like my mental healing will be just as (if not more) important than my physical healing. I tried to run today and only made it about 3 miles before the pain started. In an effort to be smart, I stopped and stretched and will be heading to Body Pump at lunch.

Thank you all. I love you all. And I truly hope that I get to meet a lot of you next month at the Healthy Living Summit in Chicago.

The Race That Never Was…

WARNING: Deeply personal post follows. Read at your own risk.

After a lot of thought, tears and endless nights of searching for answers, I am sad to finally say that NYC is going to be the race that never was. I put my heart and soul into qualifying and now it is not going to happen. Not this time. Not this year.

Let’s start from the beginning. For the last 2 1/2 years I have been a running machine. I logged 10/12 miles a day. Every. Single. Day. I ran 60+ miles a week and somewhere between 225-250 miles a month. I now see the error of my ways because my poor little body is currently done. My knee is really hurt and my body is just not having any more of this. I got a second opinion from another sports PT and he thinks based on my symptoms that I probably have small tears in my meniscus. I am going to be scheduling an MRI soon. I can not fool myself or play make believe anymore.

My knee is going to be okay and I will recover but heading into NYC training and logging 14, 16, 18, 20+ mile training runs is just not going to happen. I would rather be able to run my entire life than risk that for one race. NYC is not going anywhere and if I qualified once then I will qualify again.

I, mentally, am not so good right now. I’m scared, lost and a little confused. I wrapped myself up so much in running that I am not sure who I am without it. I am still going to run but my days are going to consist of 5 -6 milers with weight training added in (most likely in the form of body pump 3 times a week). It isn’t like I am not running anymore at all (and for that I AM grateful) but my marathon days are temporarily on hold. It feels weird because I have been in a marathon mindset for close to 5 years now. To change that way of thinking seems so out of character. No NYC means no attempt to qualify for Boston in April. My plans and my goals have all the sudden become unrealistic. My whole plan is just gone.

It seems unnatural to run such short distances. I feel like something is missing. But my knee can’t handle it right now. I overtrained and pushed and pushed and pushed. Now my body is simply saying no. Payback is a bitch. I urge anyone out there who is overtraining to STOP! I never had any problems either. I scoffed at people who told me to slow down and ease off. I was doing 10, 12, 14 miles daily with no pain. Then out of the blue…BAM…knee pain. No warning, no hints, just full on pain. I ignored it for months and now I am humbled, for there is no more ignoring. I concede. My knee wins and my heart loses.

I need some time. I am going to take a few days off. I need to think, re-prioritize, make new goals. I need to remember who Kelly is without the word marathoner attached to her name. Running was my outlet. No thinking, just the mechanical movement and rhythm of my body working. Without that I find I am more emotional and more volatile. I need to grasp who I am because I know I am more than just a runner. I can’t have my identity be so wrapped up into one single activity. I have to believe that I will one day be a marathoner again (God willing) but today I need to back off, go to PT, strength train and run less.

So NYC, I almost conquered you. But know that one day you will not own me – I will own you.

Book Review

I mentioned last week that I had started the book, The Host, by Stephenie Meyer. The same woman who wrote the Twilight Series.

The Storyline:  Melanie Stryder refuses to fade away. Our world has been invaded by an unseen enemy that takes over the minds of humans hosts while leaving their bodies intact. But Wanderer, the invading “soul” who occupies Melanie’s body, finds its former tenant refusing to relinquish possession of her mind.  As Melanie fills Wanderer’s thoughts with visions of Jared, a human who has avoided invasion and lives in hiding, Wanderer begins to yearn for a man she’s never met. Soon Wanderer and Melanie – reluctant allies – set off to search for the man they both love. Featuring one of the most unusual love triangles in literature, The Host is a riveting and unforgettable novel about the persistence of love and the essence of what it means to be human.

My thoughts: This book was fabulous! I found myself going through all the emotions: anger, love, jealousy and sadness with the characters. I was completely involved in this story and it really is one of the better love stories that I have read in a long time. I was torn at times and conflicted with how I felt or how I could imagine I would feel in the same situation. My only complaint was that it had to end. It was worth the read. I am not usually a sci-fi girl but this book doesn’t feel like sci-fi! I promise…don’t let the idea of aliens jade your thoughts. How many of you would have thought you would have been a werewolf and vampire lover? See?

Bottom Line: READ THIS BOOK!

Make Someone’s Day Monday

Happy Monday everyone! I hope everyone had a great weekend. We did but it was long and tiring. We did lots of yard work (well okay okay Keith did lots of yard work!) But I was a great cheerleader! That counts for something right??

I forgot to tell you that we watched a movie on Saturday night that was interesting. It was one of those movies that you totally didn’t see coming but was also really good! It was called “Unthinkable” with Samuel L. Jackson, ever heard of it? It is a thriller centered around a black-ops interrogator and an FBI agent who press a suspect terrorist into divulging the location of three nuclear weapons sets to detonate in the U.S. I liked it…and so did Keith. I like movies that make me think and this one will leave you thinking….

What was the last movie you saw that stayed with you for a few days?

Today’s recipe is courtesy of my friend, Erika! She made this for her family on Saturday night and sent it to me saying it was a “must-make!” So I plan dishing this up this week! But I thought I would share with you guys too! THANKS ERIKA!

SHRIMP & ANGEL HAIR PASTA

5 oz Canadian bacon, diced
1 green bell pepper, seeded and chopped
1 onion, chopped
3 stalks celery, chopped
2 t minced garlic
2 t dried basil
2 t dried oregano
1 bay leaf
1/4 c all-purpose flour
1 (10-oz) can chopped tomatoes and green chilies
2 lbs peeled medium shrimp
1 (16-oz) pkg angel hair pasta
1 large bunch green onions, chopped

1. In large skillet coated with nonstick cooking spray, cook Canadian bacon over medium heat until begins to brown, about 3 minutes. Add green pepper, onion, celery, garlic, basil, oregano, and bay leaf, sauteing until tender, 5-7 minutes.
2. Gradually add flour and tomatoes and green chilies, stirring. Add shrimp, cooking 7-10 minutes or until pink and done, still stirring.
3. Meanwhile, cook pasta according to package directions, omitting any oil; drain.
4.  Toss with shrimp mixture, and add green onions. Serve immediately.

Serves 8-10

Nutritional Information per serving: Calories 279, Protein (g) 22, Carbohydrate (g) 42, Fat (g) 2, Calories from Fat (%) 8, Saturated Fat (g) 1, Dietary Fiber (g) 3, Cholesterol (mg) 115, Sodium (mg) 453

On another Monday note, A while back I found an article called Top 50 Ways to Make Someone’s Monday. Here is the list for things you can do for a stranger:

  • Smile as you walk past
  • Hold the elevator
  • Smile as you drive past
  • Say thank-you
  • Say please
  • Say “excuse me” when you walk between them and something they’re looking at
  • Put a quarter in their expired meter – The person may never know you did it, but it can be the little nudge that changes their day
  • Give them a compliment
  • Pay for the person behind you at the coffee drive-thru
  • Say “hi, how are you” as you walk past
  • Buy flowers at your grocery store and give them to the cashier on the way out

I thought this was a great list! And it is double happiness for me because it always makes me feel good to do something nice for someone else. So this is a win win!

Have you ever done anything on the above list for someone you didn’t know?

What can you do today to make a someone’s day better?

Sunday FUNDAY!

Happy Sunday everyone! I hope you had a great day yesterday! Keith and I had a super busy day. I had like a bazillion (yes a bazillion) errands to run (which I did…woo hoo!) and Keith worked most of the day tilling our backyard! His job was much harder!!! We are about to re-soil our backyard and flower beds so we had to till what we had! TOUGH DAY for my baby!!

But we celebrated last night! We went’t out with our favorite couple, Hilary and Jensen! It was so much fun! We went to Bartlett’s . We had a blast, as always. THANKS FOR A FUN NIGHT HIL! :)

The rest of the day is going to be spent doing more work on the backyard and the one errand I didn’t do yesterday was the grocery store. So I gotta tackle that today too. But other than that…I got nothing!!!

Happy Sunday Funday!

The restrained dawn strains behind the crowd.

A Saturday of Errands

Happy Saturday everyone! It is the weekend…holler holler!! Saturdays are usually pretty busy days for me. It is my chore/errand day! I have laundry (UGH) and my kitchen floors are a disaster! Literally a disaster! Oh the joys of a white floor with a black haired dog! I have something to return via mail to Victoria Secret, and I need to make a mini grocery store run, I need to go to Bed Bath & Beyond, and run to Sephora to pick up Keith’s moisturizer. Hello errands!! :) But that’s okay…Saturdays are my errand day and as long as I am prepared to be on the go then I am okay with it.

Are Saturdays your errand day?

According to Health.com the following foods are the 10-Fat Burning Carbohydrates:

  1. Bananas
  2. Oatmeal
  3. White Beans
  4. Lentils
  5. Potatoes
  6. Plantains
  7. Garbanzo Beans (also known as Chick Peas)
  8. Pearl Barley
  9. Whole Wheat Pasta
  10. Brown Rice

Any life without carbohydrates it no life I want to be a part of! So this was a great find! Now you can have your carbs AND eat them too! (or in my case…gooble them up like there is no tomorrow! haha)

Do you like your carbohydrates? What’s your favorite?

Can fro-yo count? bahahah!

FUNDAY FRIDAY

Happy Friday everyone! Can you believe it is already here? Seriously, this week flew! Not complainin’ just sayin’. Last night I caught some of Keith’s stomach bug…boo! I was not feeling great! So this morning I tried to keep it low key. I ran 6 miles at 8:48/pace followed by 15 minutes on the elliptical. I feel…eh…okay. The run was great but my tummy is a little queasy.

Okay here is your Friday health news! Let’s talk vitamins and skin care!! I am going to be 30 in April (Lord help me) and so I have become super sensitive to wrinkles. Keith thinks it is hilarious but I can’t help it. Call it vanity, whatever, I care!

VITAMIN A: vitamin A is an important antioxidant vitamin, which helps to repair, rejuvenate, recover and strengthen the damaged skin cells. It has the wonderful quality of imparting suppleness to your skin through increased skin hydration. Vitamin A can be obtained from the consumption of foods like carrots, spinach, mango, Eggs, milk, etc.

VITAMIN E: vitamin E is an important antioxidant vitamin, with great healing and skin renewal qualities which are very helpful in combating damage caused to the body due to free radicals. Vitamin E can be obtained from the consumption of foods like mango, spinach, broccoli, or from the consumption of nuts like almonds, hazelnuts, sunflower seeds, etc. Peanut butter and safflower oil, are other very good sources of vitamin E.

VITAMIN C: considered as an important kind of antioxidant vitamin, Vitamin C helps in collagen absorption as well as in boosting the immunity levels of the body. Most importantly, vitamin C assists in healing damaged skin. Vitamin C can be obtained from the consumption of citrus fruits like Oranges, grapefruits, strawberries, etc. Vitamin C can also be obtained from vegetables like lettuce, spinach, green peppers, tomatoes or even cabbage.

VITAMIN D: considered as an important antioxidant vitamin, Vitamin D helps combat free radicals as well as plays a very significant role in skin pigmentation. Vitamin D can be obtained directly from exposure to sunlight or from the consumption of fools like salmon, tuna, milk, cheese, fortified rice, etc.

VITAMIN B: considered as an antioxidant mineral, Vitamin B1 improves blood circulation and also helps in combating free radicals, and in flushing away the toxins from our bodies. While vitamin B6 boosts your immune system, vitamin B2 controls sebum secretions and clears acne. Vitamin B can be obtained from the consumption of whole grains and foods such as milk, eggs, oatmeal, whole wheat bran, wheat germ, brown rice (whole), etc

ZINC: considered as an antioxidant mineral, Zinc helps combat free radicals, boosts your immune system, clears acne and also aids in the healing process, in addition to providing several other benefits. Zinc can be obtained from the consumption of foods such as cereals, nuts, seeds, milk and other dairy products, beans, lentils, etc.

Eating a healthy diet, which includes loads of fresh fruits and vegetables, automatically ensures that your body is being supplied with the skin vitamins that it requires to keep your skin glowing with good health. You can obtain these skin vitamins either through a healthy diet or through the use of nutritional supplements. These skin vitamins are known to make your skin firmer and bestow your skin with good health and youthfulness, as well as erase the signs of aging. Dietary intake of these nutrients is much better and more effective than using anti wrinkle creams and wrinkle erasing serums, that are loaded with skin vitamins. Plus it is much more tasty!!! :) For more info, go here.

Are you eating the right foods for your skin?

Are you as nervous about wrinkles as I am?

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