1. Identification. Always carry a form of identification, such as your driver's license or Road ID, with you when you run. You can place this ID in a zip-up pocket in your shorts, skirt, leggings, or jacket, or purchase a small wrist pouch or waist pack that will also hold a key and maybe a small water bottle. Carrying ID is good practice because if you are running alone and experience an emergency (are involved in an accident, slip and fall, have a heart attack, etc.), emergency responders can easily find out who you are and notify your family and doctor of your situation.
2. Communication. Though many runners claim they cannot stand to run with anything in their hands, I always run with my cell phone in my hand. This way, if I get lost or injured, I have a way to get in touch with someone who can help me.
3. Self-Defense. Often, mace is associated with female runners who may feel concerned about potential threats to their person while out alone for a run. While mace is certainly good protection in such a circumstance, it can be equally valuable for male runners who run alone. Think loose, aggressive dogs or wild animals.
4. Traffic. Run facing traffic. This way, you can easily see any potential dangers, such as distracted drivers, before they pose a threat to your well-being.
5. Eye Contact. When crossing the street, stop and look both ways. If there are stopped cars at the intersection, make eye contact with every driver to affirm that they all see you and are yielding the right of way to you. You may also consider crossing behind instead of in front of a car at an intersection, providing no cars are on-coming.
6. Volume. Keep the volume down. See here.
7. The Buddy System. Running with a buddy or a group not only makes you more visible, but also means that there are more people on the lookout who can alert you to potential hazards, or help you if you become injured. See here.
Source (in addition to my own experience):
Howard, Maria. "Local runners share safety tips." The Richmond Times Dispatch 26 January 2014: G4. Print.
Wednesday, January 29, 2014
Monday, January 27, 2014
Busy 24/7? Make this Dish in 25/8: Beef and Macaroni
Requiring eight ingredients and about 25 minutes of active preparation time (though just three steps), this meal isn't quite as easy as many of the recipes I post here, but it is still quite simple to make (I wouldn't make it otherwise...)--and the result is savory and delicious. It's also a great dish for a cold, winter night.
You can find the original recipe (posted below is my own, slightly modified version) on page 59 of Fix-It and Forget-It Recipes for Entertaining: Slow Cooker Favorites for All the Year Round by Phyllis Pellman Good and Dawn J. Ranck.
Beef and Macaroni
Active Time: 20-25 minutes
Cooking Time: 2-2 1/2 hours
Makes 4-5 servings
You Will Need:
1 lb. lean, ground beef
half a green pepper, chopped
1 cup cooked macaroni (use whole grain to make the dish healthier)
1/2 tspn. dried sweet basil
1/2 tspn. dried thyme
1 tspn. Worcestershire sauce
salt
10 3/4 oz. can cheddar cheese soup
Process:
1. Brown beef and green pepper in skillet. Drain any grease and place meat and green pepper in slow cooker.
2. Combine all ingredients in slow cooker.
3. Cover. Cook on high 2-2 1/2 hours.
Serving Suggestion:
Serve with applesauce and rolls or fruit salad and rolls.
Tips:
I sometimes complete steps 1 and 2 the night before I plan to actually eat this dish, and store the mixture in the fridge overnight and throughout the next day. Then, as soon as I get home from work in the afternoon, I simply remove the dish from the fridge, plug in the slow cooker, and turn it on. I have about two hours to walk the dogs, do a little grading, do a little cleaning, and before I know it, dinner is served!
You can find the original recipe (posted below is my own, slightly modified version) on page 59 of Fix-It and Forget-It Recipes for Entertaining: Slow Cooker Favorites for All the Year Round by Phyllis Pellman Good and Dawn J. Ranck.
Beef and Macaroni
Active Time: 20-25 minutes
Cooking Time: 2-2 1/2 hours
Makes 4-5 servings
You Will Need:
1 lb. lean, ground beef
half a green pepper, chopped
1 cup cooked macaroni (use whole grain to make the dish healthier)
1/2 tspn. dried sweet basil
1/2 tspn. dried thyme
1 tspn. Worcestershire sauce
salt
10 3/4 oz. can cheddar cheese soup
 | |
| The eight ingredients required for Slow Cooker Beef and Macaroni are pictured above. To increase the nutritional value of this meal, use whole grain macaroni and extra lean ground beef. |
1. Brown beef and green pepper in skillet. Drain any grease and place meat and green pepper in slow cooker.
2. Combine all ingredients in slow cooker.
3. Cover. Cook on high 2-2 1/2 hours.
 |
| This meal is ready in just three easy steps. Brown the beef and pepper, combine everything in the slow cooker, and cook for 2 to 2 1/2 hours. Voila! |
Serve with applesauce and rolls or fruit salad and rolls.
Tips:
I sometimes complete steps 1 and 2 the night before I plan to actually eat this dish, and store the mixture in the fridge overnight and throughout the next day. Then, as soon as I get home from work in the afternoon, I simply remove the dish from the fridge, plug in the slow cooker, and turn it on. I have about two hours to walk the dogs, do a little grading, do a little cleaning, and before I know it, dinner is served!
Healthy, Homemade Dog Treats in Three Easy Steps
Back in November, I made my first attempt at turning a real pumpkin into an edible pumpkin pie. As I worked, my two dogs relentlessly begged for a bite of the pumpkin I had just roasted. With a little research, I discovered that plain, cooked pumpkin (fresh or from a can) is actually a very healthy item to feed your dog (in moderation; too much can cause either constipation or diarrhea). Typically, my dogs don't like anything that's good for them unless it's well disguised in wet food, but I figured I'd give it a try, and gave each of them a small chunk of cooled, plain, roasted pumpkin. They LOVED it.
Since then, my sister-in-law, who is a veterinarian, has shared with me several variations of a pumpkin-based treat. My favorite (in large part because of its simplicity) is featured below.
These Frozen Pumpkin Treats (as they are known in my household) are great for so many reasons!
1. They are SUPER easy to make.
2. They are far less expensive than the Frosty Paws I used to regularly purchase.
3. They are good for your dog!
4. They tend to take my dogs anywhere from 10-20 minutes to consume, so it occupies them for quite a while.
5. When summer rolls back around, these treats can help cool your dog down.
You will need:
1 can of plain pumpkin
1 1/2 cups of plain, nonfat yogurt
8 small, freezable, plastic cups OR a popsicle tray
Process
1. Stir pumpkin and yogurt together until well blended.
2. Spoon into popsicle tray or individual cups.
3. Freeze.
Want to spice it up a bit? Here are some items you can add:
Chicken broth
Whipped peanut butter
Fresh green beans
Butternut squash
Blueberries
Since then, my sister-in-law, who is a veterinarian, has shared with me several variations of a pumpkin-based treat. My favorite (in large part because of its simplicity) is featured below.
These Frozen Pumpkin Treats (as they are known in my household) are great for so many reasons!
1. They are SUPER easy to make.
2. They are far less expensive than the Frosty Paws I used to regularly purchase.
3. They are good for your dog!
4. They tend to take my dogs anywhere from 10-20 minutes to consume, so it occupies them for quite a while.
5. When summer rolls back around, these treats can help cool your dog down.
You will need:
1 can of plain pumpkin
1 1/2 cups of plain, nonfat yogurt
8 small, freezable, plastic cups OR a popsicle tray
 |
| These healthy treats for your dog require just two ingredients: canned pumpkin (or fresh, cooked pumpkin) and plain, nonfat yogurt. |
Process
1. Stir pumpkin and yogurt together until well blended.
2. Spoon into popsicle tray or individual cups.
3. Freeze.
 |
| After stirring together the pumpkin and plain yogurt, simply spoon the resulting goo into small, freezable containers or popsicle trays; apply lids; and freeze. (Following that, I let my dogs lick off the spoon and lick out the bowl--just like kids helping me bake!) |
Want to spice it up a bit? Here are some items you can add:
Chicken broth
Whipped peanut butter
Fresh green beans
Butternut squash
Blueberries
 |
| Shown here is the finished product. When you are ready to serve one of these frozen treats, just pop the lid off (carefully or it may crack) and let your dog enjoy! *Note: If you use containers like the ones shown above, monitor your dog while he or she enjoys this treat to make sure he or she does not destroy the reusable plastic container. For safety, monitor your dog when he or she enjoys any treat. |
Saturday, January 25, 2014
What do you believe in?
Almost every year, one of the journal topics I give to my students is:
"What do you believe in?"
They often struggle with this topic at first, but once they settle in and start writing, they usually come up with some very interesting journal entries.
On my morning run today, I asked myself how I might answer that question if it were posed to me. Here is what I have come up with so far.
I believe...
...that if you have dogs, you should walk them every day without fail.
...in being friendly to everyone I meet.
...in following the rules with very few exceptions.
...in running outside (yes, even when it is this cold).
...actions speak louder than words.
...in a loving Father-Mother God.
...in the Golden Rule, trying to treat everyone the way I want to be treated.
...in being a good steward of our environment.
...in reading.
...in keeping a journal.
...in making sure my family and friends know I love them.
...foreign language should be taught beginning in elementary school.
...in volunteering.
...if it can be recycled, it should be.
...in buying products made in the USA whenever possible.
...in going outside as much as possible.
...in donating items I no longer need.
...in couponing.
...in the power of a good nap.
...in praying.
...in donating whatever I can afford to charities I trust and support.
...in animal rights.
...in regular exercise.
...in encouraging others to be their best.
...in the importance of solid writing skills.
...in the importance of solid speaking skills.
...if I don't have something finished and turned in early, it's late.
...in family dinners.
...in keeping a planner.
...thanking people when they have done something helpful or kind for me.
...there is nothing wrong with eating dessert.
...in finding a work/life balance.
...in wearing whatever I want, within reason and without much regard to current fashion sense.
...in writing a Christmas letter.
...it will all work out.
...in trying to live according to the above beliefs.
I would love to read what you believe in. If you'd like to share, please comment below! :-)
"What do you believe in?"
They often struggle with this topic at first, but once they settle in and start writing, they usually come up with some very interesting journal entries.
On my morning run today, I asked myself how I might answer that question if it were posed to me. Here is what I have come up with so far.
I believe...
...that if you have dogs, you should walk them every day without fail.
...in being friendly to everyone I meet.
...in following the rules with very few exceptions.
...in running outside (yes, even when it is this cold).
...actions speak louder than words.
...in a loving Father-Mother God.
...in the Golden Rule, trying to treat everyone the way I want to be treated.
...in being a good steward of our environment.
...in reading.
...in keeping a journal.
...in making sure my family and friends know I love them.
...foreign language should be taught beginning in elementary school.
...in volunteering.
...if it can be recycled, it should be.
...in buying products made in the USA whenever possible.
...in going outside as much as possible.
...in donating items I no longer need.
...in couponing.
...in the power of a good nap.
...in praying.
...in donating whatever I can afford to charities I trust and support.
...in animal rights.
...in regular exercise.
...in encouraging others to be their best.
...in the importance of solid writing skills.
...in the importance of solid speaking skills.
...if I don't have something finished and turned in early, it's late.
...in family dinners.
...in keeping a planner.
...thanking people when they have done something helpful or kind for me.
...there is nothing wrong with eating dessert.
...in finding a work/life balance.
...in wearing whatever I want, within reason and without much regard to current fashion sense.
...in writing a Christmas letter.
...it will all work out.
...in trying to live according to the above beliefs.
I would love to read what you believe in. If you'd like to share, please comment below! :-)
Thursday, January 23, 2014
The Great Debate: With Music or Without?
Among runners, there are generally two polarized schools of thought regarding running with music. There is the school of thought that is very anti-earphones, and the school of thought that goes something more like I-could-never-run-a-single-mile-without-my-music-I'd-get-so-bored.
I fall somewhere in between. There was a time in my life when I logged purely music-less miles. Not because I was on an anti-earphone kick; just because I wanted to listen to the sounds around me--the birds, the breeze, even the traffic. There have been other times in my life when I have been tempted not to take my run at all if I suspect my iPod battery might die before I've finished my last mile.
But for the last several years, I have been running with or without music as the mood strikes me. I have run a ten-miler without a single tune to keep me trotting, and I have run a two-miler during which I might have stopped after ten steps had it not been for the motivation of my iPod's musical selections (I always use the "shuffle" option; I like the next song to be a surprise).
Here's some insight into both schools of thought.
The Tuneless Trot: Reasons to Stride in Silence
1. Safety. When runners have the volume turned up too loud, they may not become aware of potential hazards in time to protect themselves. Think: oncoming car, lose dog, faster runner attempting to pass on the left, cyclist, etc.
2. Peace. Many runners choose to run without earphones because they use their run as a way to unplug. For many, the time spent out for a run may be the only solitary time they get in their day, and they want it to be peaceful and meditative.
3. Appreciation. When a runner runs with earphones in and music on, she misses the peaceful soundtrack of a good run--the sound of her own feet tapping against the pavement, the quiet rustle of the breeze through the trees, the soft tapping of rain or snow on the ground, the songs of birds on a warm afternoon, her neighbors' greetings as she whizzes by, the trickle of water in a stream...
4. Think Time. Many runners choose to run without music because they use their run as a way to think. They may reflect on their day, attempt to solve an issue or problem that has been nagging at them, try to come up with ideas for their next project at work or at home, etc. In fact, the idea for this blog post came to me in two parts. The first was last night while I was reading Bruce Matson's The Race Before Us. The second was while I was out for a morning four-miler. I wasn't listening to any music--just my own thoughts.
The Musical Miles: Reasons to Rock Out While you Run
1. Inspiration and Motivation. Many runners opt to run to music because doing so helps combat boredom. The music gives them something to focus on aside from how much farther they have to go or how tired they may feel. I can attest to the fact that music can serve as a miraculous mid-run motivator. There have been many times when I have found myself lagging and then one of my favorite songs starts to play and I find I can pick up the pace--effortlessly. The music seems to have infused me with new energy.
2. Escape. Sometimes, you just want to get away. Losing yourself in your music during a run can be a great escape. You can tune out your crowded thoughts, turn down the stresses of the day, mute the sounds around you, and run away.
3. Rhythm. If you know how to choose songs with the right beat, running to music can actually help you maintain a consistent pace throughout your run.
Safety First
As you might imagine, one of the biggest arguments against running with music is safety. In fact, there was a period of time during which The United States Track and Field Association prohibited the use of earphones during any and all of its events. If you are going to run with music, here are two ways you can make doing so a little safer.
1. Volume. Keep the volume down. Make sure you have the volume set to a level at which you can still hear your own footfalls, traffic, and birds. If you can hear these three things, you will be more likely to be able to hear any potential hazards.
2. The Power of One. Instead of using both earphones, just use one. Allow the other earphone to dangle inside the front or back of your shirt. This tactic allows you to listen to your music, but also leaves one ear completely open to an awareness of your surroundings.
I fall somewhere in between. There was a time in my life when I logged purely music-less miles. Not because I was on an anti-earphone kick; just because I wanted to listen to the sounds around me--the birds, the breeze, even the traffic. There have been other times in my life when I have been tempted not to take my run at all if I suspect my iPod battery might die before I've finished my last mile.
But for the last several years, I have been running with or without music as the mood strikes me. I have run a ten-miler without a single tune to keep me trotting, and I have run a two-miler during which I might have stopped after ten steps had it not been for the motivation of my iPod's musical selections (I always use the "shuffle" option; I like the next song to be a surprise).
Here's some insight into both schools of thought.
The Tuneless Trot: Reasons to Stride in Silence
1. Safety. When runners have the volume turned up too loud, they may not become aware of potential hazards in time to protect themselves. Think: oncoming car, lose dog, faster runner attempting to pass on the left, cyclist, etc.
2. Peace. Many runners choose to run without earphones because they use their run as a way to unplug. For many, the time spent out for a run may be the only solitary time they get in their day, and they want it to be peaceful and meditative.
3. Appreciation. When a runner runs with earphones in and music on, she misses the peaceful soundtrack of a good run--the sound of her own feet tapping against the pavement, the quiet rustle of the breeze through the trees, the soft tapping of rain or snow on the ground, the songs of birds on a warm afternoon, her neighbors' greetings as she whizzes by, the trickle of water in a stream...
4. Think Time. Many runners choose to run without music because they use their run as a way to think. They may reflect on their day, attempt to solve an issue or problem that has been nagging at them, try to come up with ideas for their next project at work or at home, etc. In fact, the idea for this blog post came to me in two parts. The first was last night while I was reading Bruce Matson's The Race Before Us. The second was while I was out for a morning four-miler. I wasn't listening to any music--just my own thoughts.
The Musical Miles: Reasons to Rock Out While you Run
1. Inspiration and Motivation. Many runners opt to run to music because doing so helps combat boredom. The music gives them something to focus on aside from how much farther they have to go or how tired they may feel. I can attest to the fact that music can serve as a miraculous mid-run motivator. There have been many times when I have found myself lagging and then one of my favorite songs starts to play and I find I can pick up the pace--effortlessly. The music seems to have infused me with new energy.
2. Escape. Sometimes, you just want to get away. Losing yourself in your music during a run can be a great escape. You can tune out your crowded thoughts, turn down the stresses of the day, mute the sounds around you, and run away.
3. Rhythm. If you know how to choose songs with the right beat, running to music can actually help you maintain a consistent pace throughout your run.
Safety First
As you might imagine, one of the biggest arguments against running with music is safety. In fact, there was a period of time during which The United States Track and Field Association prohibited the use of earphones during any and all of its events. If you are going to run with music, here are two ways you can make doing so a little safer.
1. Volume. Keep the volume down. Make sure you have the volume set to a level at which you can still hear your own footfalls, traffic, and birds. If you can hear these three things, you will be more likely to be able to hear any potential hazards.
2. The Power of One. Instead of using both earphones, just use one. Allow the other earphone to dangle inside the front or back of your shirt. This tactic allows you to listen to your music, but also leaves one ear completely open to an awareness of your surroundings.
Wednesday, January 22, 2014
Nags Head Woods: The Secret of the Outer Banks
I have been a fairly regular visitor to the Outer Banks of North Carolina for the last fourteen years. When I married a man whose mother lives in Nags Head, I began visiting with even more regularity. I have experienced many of the usual OBX attractions--spent days playing in the surf and lounging on the sand; visited the Bodie Island Lighthouse and the Currituck Beach Lighthouse; climbed the dunes at Jockey's Ridge; shopped the outlets on a rainy day; and visited the Wright Brother's Memorial.
Only recently, though, did I learn of a very well-kept secret--the Nags Head Woods Ecological Preserve, a project of The Nature Conservancy.
Nags Head Woods sits on almost 2,000 acres in Dare County--not far from Pigman's BBQ and Mama Kwan's, on West Ocean Acres Drive. The preserve parking lot--which offers space for less than twenty cars--is hidden in the woods off a dirt road (which seems more like someone's driveway) at the edge of a neighborhood. It was no surprise I had never found this place before.
I should take a moment here to explain how I found out about Nags Head Woods in the first place. Occasionally, I get e-mail updates from The Nature Conservancy. Several months ago, the preserve was featured in one such update. I could not believe I had never heard of this place before, and couldn't wait to visit it myself. Not long after I learned of its existence, we found ourselves in Nags Head, but for reasons I cannot recall, I did not make it to the preserve. This past weekend, however, I was able to visit.
My two dogs joined me for a 2-mile hike, which included Discovery Trail and Roanoke Trail. Here is a glimpse of what we saw, followed by some helpful information presented in the form of FAQs.
The preserve offers about five total miles of trail.
2. Are any trails conducive to wheelchairs and/or strollers?
Yes! Nags Head Woods offers an ADA (Americans with Disabilities Assocation) trail of half a mile.
3. Can my dogs join me on the trails?
Your canine companions must be kept on a leash and are permitted to join you on Discovery Trail, Roanoke Trail, Nags Head Town Trail, and ADA Trail.
4. Are there any fees to park or use the trails?
No. Parking and trail use are both free.
5. What will I see at Nags Head Woods?
Fresh-water ponds, colorful lichens, wildlife, ruins from an old homestead, sound beaches (depending on the trail you choose), swampland (depending on the trail you choose), old family cemeteries, etc.
6. Are there any special events coming up?
Yes! There are often special events scheduled at the preserve. In fact, Mother's Day Weekend will see The Nags Head Woods 5k Run, scheduled for Saturday, May 10, at 8:30 AM, a trail run through the preserve. To learn more, click here. To learn more about other upcoming events at the preserve, click here.
7. How do I get there?
Nags Head Woods is located at 701 West Ocean Acres Drive, Kill Devil Hills, NC 27948. West Ocean Acres Drive is at the stoplight near Mama Kwan's and Pigman's BBQ. Take West Ocean Acres all the way to where it narrows and becomes gravel. The small parking lot will be on your left.
 |
| The Wright Brothers Memorial, which commemorates "the first flight,"sits atop a hill overlooking the Outer Banks. Visible from the memorial is the sound, the ocean, and many of the neighborhoods of Nags Head. In addition to the fascinating history one can learn about here, the trails leading up to the monument are dog-friendly. |
Only recently, though, did I learn of a very well-kept secret--the Nags Head Woods Ecological Preserve, a project of The Nature Conservancy.
Nags Head Woods sits on almost 2,000 acres in Dare County--not far from Pigman's BBQ and Mama Kwan's, on West Ocean Acres Drive. The preserve parking lot--which offers space for less than twenty cars--is hidden in the woods off a dirt road (which seems more like someone's driveway) at the edge of a neighborhood. It was no surprise I had never found this place before.
I should take a moment here to explain how I found out about Nags Head Woods in the first place. Occasionally, I get e-mail updates from The Nature Conservancy. Several months ago, the preserve was featured in one such update. I could not believe I had never heard of this place before, and couldn't wait to visit it myself. Not long after I learned of its existence, we found ourselves in Nags Head, but for reasons I cannot recall, I did not make it to the preserve. This past weekend, however, I was able to visit.
My two dogs joined me for a 2-mile hike, which included Discovery Trail and Roanoke Trail. Here is a glimpse of what we saw, followed by some helpful information presented in the form of FAQs.
 |
| On our way from the small parking lot to our first trail--Discovery Trail--my dogs and I were treated to a view of the first of many fresh-water ponds we would see during our trek. |
 |
| This Live Oak, which can be found on Roanoke Trail, is believed to be hundreds of years old and sits near the ruins of the Tillet Family home, bricks from the foundation of which are still scattered about the site. There is an iron rod driven into this tree, and some believe the tree was likely where the Tillet Family would butcher their meat. |
 |
| Roanoke Trail is a one-and-a-half mile out-and-back trail accessible via Discovery Trail. It ends on a small beach overlooking the sound, as shown by the three photos above. |
 |
| As the dogs and I finished our hike, we were treated to another fresh-water pond. The water was still and clear, and perfectly reflected the nature that grew in and around it. |
 | ||
| These colorful lichens adorned trees on the Discovery Trail, a half-mile loop that can be extended into a longer hike if you also take the Roanoke Trail. |
You Might be Wondering...
1. How many miles of trail are available at Nags Head Woods?The preserve offers about five total miles of trail.
2. Are any trails conducive to wheelchairs and/or strollers?
Yes! Nags Head Woods offers an ADA (Americans with Disabilities Assocation) trail of half a mile.
3. Can my dogs join me on the trails?
Your canine companions must be kept on a leash and are permitted to join you on Discovery Trail, Roanoke Trail, Nags Head Town Trail, and ADA Trail.
4. Are there any fees to park or use the trails?
No. Parking and trail use are both free.
5. What will I see at Nags Head Woods?
Fresh-water ponds, colorful lichens, wildlife, ruins from an old homestead, sound beaches (depending on the trail you choose), swampland (depending on the trail you choose), old family cemeteries, etc.
6. Are there any special events coming up?
Yes! There are often special events scheduled at the preserve. In fact, Mother's Day Weekend will see The Nags Head Woods 5k Run, scheduled for Saturday, May 10, at 8:30 AM, a trail run through the preserve. To learn more, click here. To learn more about other upcoming events at the preserve, click here.
7. How do I get there?
Nags Head Woods is located at 701 West Ocean Acres Drive, Kill Devil Hills, NC 27948. West Ocean Acres Drive is at the stoplight near Mama Kwan's and Pigman's BBQ. Take West Ocean Acres all the way to where it narrows and becomes gravel. The small parking lot will be on your left.
Sunday, January 19, 2014
The Benefits of Running Alone vs. with a Buddy
Recently, I became involved with a training team where I work. Along with several dozen co-workers, I am preparing for one of the most widely known running events in our area, The Monument Avenue 10k. So far, the team has proven an extremely rewarding experience for me. I have enjoyed getting to know my co-workers better, as well as watching them all improve and grow more confident in their abilities as runners. They have all impressed me, and have hopefully impressed and surprised themselves, as well.
In addition to fostering camaraderie at work and out on the pavement, running with this team helped inspire this post, which focuses on the various benefits of running alone, on a team, and with a buddy.
The Benefits of Running Alone
1. In his book The Race Before Us, Bruce Matson discusses "the meditative aspect of a good run." When I read those words, I knew exactly what he meant. There is something very refreshing about the solitude of a peaceful run on my own. At the end, I feel renewed--more like myself. It's almost as if I was able to shed all of the worries that were weighing me down. I am myself, but stripped of all the stress that can distract me from the important things--what Matson calls "the things that endure," things like family and friends. I feel lighter.
2. "...[R]unning alone provides a wonderful time to think and reflect," Matson claims on page 47 of his book. I find this to be another truism of running alone. I have had so many good ideas while out for a run. I have been able to work out solutions to so many problems while out for a run. I find I can think about absolutely nothing or absolutely everything while I am out for a run. Sometimes, I find myself surprised at the things I end up pondering while I run--and the miles just peel away beneath my feet while my mind works out whatever issues have been festering there throughout my day.
3. On page 88 of his book, Matson writes, "I...liked the contemplative time running alone not only offered but seemed to inspire." I find this to be particularly valid. When you are out for a run on your own--whether with or without music--there is nothing to do but think. In fact, running alone can provide you with quiet time you might not otherwise get during the day. I can think of several times in my life when my daily run was the most relaxing, restorative me-time I had. My run was a kind of escape, and a kind of a prayer. (If this idea interests you, you might want to check out this post.)
4. Running alone allows you to focus on your own pace and form.
The Benefits of Running with a Team
1. Just as Matson suggests on page 71 of his book, many runners--especially beginners or those runners attempting a certain distance for the first time--enjoy running with an organized team because of the guidance, structure, and support a team can provide. Teams usually follow a set training schedule, and may even include informative clinics on topics such as how to find the right shoes, how to avoid injury, etc.
2. The social aspect of a team is another reason some people chose to train this way. You are likely to find yourself some running buddies who will also become personal friends.
The Benefits of Running with a Buddy
1. One of the most obvious benefits of the running buddy is his or her ability to help hold you accountable. As Matson writes, no matter how tired you are, no matter how hot or cold it is outside, "someone is expecting you." You are a lot less likely to skip a run if doing so would mean letting someone else down. I can speak to this from experience. When I was in college, I had a running buddy named Maggie. Even though the end of our winter runs found us with ice on our eyelashes, we rarely if ever missed a run. We both openly admitted our dedication was due wholly to the fact that neither us wanted to cancel on the other--and misery loves company. It was one thing to run in sub-zero temperatures all by yourself; somehow, it was quite another to have a partner in the pain.
2. A running buddy can help push you to do better--to go faster or to go farther. Just as Maggie held me accountable, she also made me a better runner. I never wanted to be the weak link--the reason we had to slow down or stop--so I would push all my limits when I ran with Maggie.
3. Running buddies often become so much more. As you run together, you discuss things and get to know each other. I can name two or three college friends with whom I became close because of running, and two of my closest friends today I met and grew close to because of running.
For more on the topic of running solo vs. running with others, read this article.
Fast Fitness Tip:
Never travel anywhere without at least one exercise outfit and a pair of running shoes. Even if working out or running is not in your plans. Even if you doubt you will have a single chance to work out or run. You will not regret bringing them, but you might regret not bringing them.
In addition to fostering camaraderie at work and out on the pavement, running with this team helped inspire this post, which focuses on the various benefits of running alone, on a team, and with a buddy.
The Benefits of Running Alone
1. In his book The Race Before Us, Bruce Matson discusses "the meditative aspect of a good run." When I read those words, I knew exactly what he meant. There is something very refreshing about the solitude of a peaceful run on my own. At the end, I feel renewed--more like myself. It's almost as if I was able to shed all of the worries that were weighing me down. I am myself, but stripped of all the stress that can distract me from the important things--what Matson calls "the things that endure," things like family and friends. I feel lighter.
2. "...[R]unning alone provides a wonderful time to think and reflect," Matson claims on page 47 of his book. I find this to be another truism of running alone. I have had so many good ideas while out for a run. I have been able to work out solutions to so many problems while out for a run. I find I can think about absolutely nothing or absolutely everything while I am out for a run. Sometimes, I find myself surprised at the things I end up pondering while I run--and the miles just peel away beneath my feet while my mind works out whatever issues have been festering there throughout my day.
3. On page 88 of his book, Matson writes, "I...liked the contemplative time running alone not only offered but seemed to inspire." I find this to be particularly valid. When you are out for a run on your own--whether with or without music--there is nothing to do but think. In fact, running alone can provide you with quiet time you might not otherwise get during the day. I can think of several times in my life when my daily run was the most relaxing, restorative me-time I had. My run was a kind of escape, and a kind of a prayer. (If this idea interests you, you might want to check out this post.)
4. Running alone allows you to focus on your own pace and form.
The Benefits of Running with a Team
1. Just as Matson suggests on page 71 of his book, many runners--especially beginners or those runners attempting a certain distance for the first time--enjoy running with an organized team because of the guidance, structure, and support a team can provide. Teams usually follow a set training schedule, and may even include informative clinics on topics such as how to find the right shoes, how to avoid injury, etc.
2. The social aspect of a team is another reason some people chose to train this way. You are likely to find yourself some running buddies who will also become personal friends.
The Benefits of Running with a Buddy
1. One of the most obvious benefits of the running buddy is his or her ability to help hold you accountable. As Matson writes, no matter how tired you are, no matter how hot or cold it is outside, "someone is expecting you." You are a lot less likely to skip a run if doing so would mean letting someone else down. I can speak to this from experience. When I was in college, I had a running buddy named Maggie. Even though the end of our winter runs found us with ice on our eyelashes, we rarely if ever missed a run. We both openly admitted our dedication was due wholly to the fact that neither us wanted to cancel on the other--and misery loves company. It was one thing to run in sub-zero temperatures all by yourself; somehow, it was quite another to have a partner in the pain.
2. A running buddy can help push you to do better--to go faster or to go farther. Just as Maggie held me accountable, she also made me a better runner. I never wanted to be the weak link--the reason we had to slow down or stop--so I would push all my limits when I ran with Maggie.
3. Running buddies often become so much more. As you run together, you discuss things and get to know each other. I can name two or three college friends with whom I became close because of running, and two of my closest friends today I met and grew close to because of running.
For more on the topic of running solo vs. running with others, read this article.
Fast Fitness Tip:
Never travel anywhere without at least one exercise outfit and a pair of running shoes. Even if working out or running is not in your plans. Even if you doubt you will have a single chance to work out or run. You will not regret bringing them, but you might regret not bringing them.
Friday, January 17, 2014
Dual-Purpose Purchase: The Pineapple Plant
Did you know when you purchase a whole, fresh pineapple at the grocery store, you are purchasing much more than a sweet, juicy fruit? In addition, you are purchasing a low-maintenance plant that might someday yield its own fruit!
Here is how to turn your pineapple purchase into a living--perhaps productive, potted plant:
1. Purchase a whole, fresh pineapple at your local grocery store.
2. Using a sharp knife, separate the green top of your pineapple from the fruit, leaving just a little bit of fruit attached to the base of the green top.
3. Plant the top in potting soil in a pot. Water your new pineapple plant.
Seriously. It's that easy. I have planted close to fifteen pineapple plants (in fact, my husband says I have a "pineapple problem," and I should take a break from buying fresh pineapple because we simply do not have room for more flourishing pineapple plants). All but three have thrived, and a few years ago, one (this particular plant was so large that he--yes, we referred to this plant as a person--became a sort of personality in our house, and we named him Mr. Pineapple) even produced its (his) own pineapple.
Some Useful Information:
1. When to Plant: In my experience, pineapples potted during the spring/summer months and allowed to begin their lives outside in the heat and sunshine do best, but they will also survive if you pot them inside and keep them in a sunny windowsill.
2. Is it Still Alive? Do not be concerned if for several months your pineapple plant looks a little sad, especially if it is living indoors. Often, several months pass before a newly-potted pineapple adjusts, but once it does, it turns into a beautiful plant.
3. Temperature: If you live in an area where the temperature does not dip below 60 degrees Fahrenheit, you can start a pineapple as a potted plant and, once it has taken root, transplant it to a location outside, incorporating it into your landscaping or garden.
4. Fruit Production: To increase the likelihood that your plant will produce fruit, maintain a temperature of 68-85 degrees Fahrenheit and water often.
5. Watering: Pineapple plants are extremely low-maintenance that require only minimal watering. When mine are indoors, I usually water them once a week or once every other week. When they are outdoors, I usually just let the rain take care of it, unless we are in a dry spell, in which case I water them about once a week.
6. Where to Plant: Pineapple plants like the sun. In the summer, mine live out on my back deck in the late-morning and mid-day sunshine. In the winter, they live in a windowsill that gets ample afternoon sunshine.
Most of the information found in this post comes from experience, but some of it comes from here and here.
Here is how to turn your pineapple purchase into a living--perhaps productive, potted plant:
1. Purchase a whole, fresh pineapple at your local grocery store.
2. Using a sharp knife, separate the green top of your pineapple from the fruit, leaving just a little bit of fruit attached to the base of the green top.
3. Plant the top in potting soil in a pot. Water your new pineapple plant.
Seriously. It's that easy. I have planted close to fifteen pineapple plants (in fact, my husband says I have a "pineapple problem," and I should take a break from buying fresh pineapple because we simply do not have room for more flourishing pineapple plants). All but three have thrived, and a few years ago, one (this particular plant was so large that he--yes, we referred to this plant as a person--became a sort of personality in our house, and we named him Mr. Pineapple) even produced its (his) own pineapple.
 |
| Shown above are pineapple plants cultivated right from the top of a store-bought pineapple fruit. Here, they are shown thriving in their winter home, a sunny windowsill. |
1. When to Plant: In my experience, pineapples potted during the spring/summer months and allowed to begin their lives outside in the heat and sunshine do best, but they will also survive if you pot them inside and keep them in a sunny windowsill.
2. Is it Still Alive? Do not be concerned if for several months your pineapple plant looks a little sad, especially if it is living indoors. Often, several months pass before a newly-potted pineapple adjusts, but once it does, it turns into a beautiful plant.
 |
| Don't be discouraged if your pineapple plant doesn't look healthy right away. The plant shown above (with some brown foliage) looked quite unhappy for quite some time--and then sprouted a healthy plant from its base, as shown here. |
 |
| While pineapples can be planted outdoors in warmer climes, in cooler places, they can live outside during the warm months, but should remain indoors when the temperature drops below 60. A sunny windowsill can provide a comfortable winter home for the plants. |
5. Watering: Pineapple plants are extremely low-maintenance that require only minimal watering. When mine are indoors, I usually water them once a week or once every other week. When they are outdoors, I usually just let the rain take care of it, unless we are in a dry spell, in which case I water them about once a week.
6. Where to Plant: Pineapple plants like the sun. In the summer, mine live out on my back deck in the late-morning and mid-day sunshine. In the winter, they live in a windowsill that gets ample afternoon sunshine.
Most of the information found in this post comes from experience, but some of it comes from here and here.
Wednesday, January 15, 2014
Some Proof of True Love
We are now officially less than a month away from Valentine's Day. Whether you love this holiday (I do), or consider it a so-called "Hallmark holiday," the idea of true, lasting love is one we can all get behind. Some of you may have already seen this on Facebook, but if you haven't, you may want to check it out. Here is the story in a nutshell:
A radio station held a songwriting contest. Contestants mailed in recordings and lyrics for songs they had written. An elderly man whose wife had passed away heard about the contest. He knew nothing about music or recording, but wrote down a poem--lyrics--for his late wife and sent it in. The people at the radio station were so touched, that they set his poem to music for him and recorded it. The entire thing is just beautiful. The lyrics are sweet, simple, and heartfelt, and the demonstration of love on the part of the radio station personnel is moving.
Here is proof of true love on so many levels. The man who wrote the lyrics very clearly loved his wife while she was with him, and his love for her persists even now that he can no longer be with her in person. To imagine the experiences their relationship must have survived is to feel assured that with love, work, and commitment, people can indeed remain loyal and loving to each other--for their lifetime. To see what the radio employees did for this man is to feel a revived faith in mankind's ability to love one another, and to act on that love.
To watch the video and hear the song, click here. May you feel touched by the love evidenced here. Happy Valentine's Day, a little in advance.
A radio station held a songwriting contest. Contestants mailed in recordings and lyrics for songs they had written. An elderly man whose wife had passed away heard about the contest. He knew nothing about music or recording, but wrote down a poem--lyrics--for his late wife and sent it in. The people at the radio station were so touched, that they set his poem to music for him and recorded it. The entire thing is just beautiful. The lyrics are sweet, simple, and heartfelt, and the demonstration of love on the part of the radio station personnel is moving.
Here is proof of true love on so many levels. The man who wrote the lyrics very clearly loved his wife while she was with him, and his love for her persists even now that he can no longer be with her in person. To imagine the experiences their relationship must have survived is to feel assured that with love, work, and commitment, people can indeed remain loyal and loving to each other--for their lifetime. To see what the radio employees did for this man is to feel a revived faith in mankind's ability to love one another, and to act on that love.
To watch the video and hear the song, click here. May you feel touched by the love evidenced here. Happy Valentine's Day, a little in advance.
Sunday, January 12, 2014
Coupons: Clip Before the Trip
I am always amazed by the number of people I encounter who don't utilize coupons and/or plan their meals for the week when they create their grocery lists. I honestly can't imagine how my husband and I would have anything to eat in our house if I didn't plan beforehand. I think I would find myself at the grocery store every other day, and frankly, I don't have time for that. (Or we would find ourselves eating out every night--and we don't have money for that.) In addition, I'm just a little Type A, and I feel somewhat stressed just imagining how I would feel any given day if I didn't know what I going to make for dinner in a few short hours away.
Yes, for me, there is a certain peace to be found in knowing exactly what I will eat for dinner each and every day of the week. But whenever I tell people that I operate this way, they react with shock. How could I possibly be so organized? How could I not?! I would go crazy. Here, I share with you my "system." It saves money and time, two resources I think we all wish we had more of.
Organizing Your Coupons
First, you have to clip coupons every week. I find this activity somewhat relaxing--kind of like window shopping. If the weather is nice, I'll sit out in the sunshine on the back deck and clip away. If the weather isn't so nice, I'll sit on my comfy couch with my dogs while I clip my coupons.
This coupon-clipping follows a pretty easy, organized process. As I clip the coupons, I sort them into piles based on the month they will expire. When I have finished clipping, I place each stack in the appropriate section of my coupon folder. The first pocket is the current month, the second pocket is the next month, and so forth. At the end of each month, I recycle any unused coupons from that month, and move each group of coupons forward.
Typically, the whole clipping/sorting process takes only 10-20 minutes, depending on how many coupons there are to clip.
Deciding What to Clip
This seems like common sense, but for some reason, I feel the necessity to include how you should decide what coupons to clip. Personally, I clip a coupon for one of two reasons. Either I already buy the product on a regular basis, or I know I would like to try the product, and I might as well get a discount the first time, in case I don't like it.
Planning the Trip
Before I go to the grocery store, I do three things.
1. I look at the week ahead in my planner and decide which meals I plan to make each night of the week, always trying to plan for leftovers. Then, I write down on each day what meal I will prepare.
2. I make the grocery list based on the ingredients I will need for each meal, and other items we may need around the house (shampoo, paper towels--stuff like that).
3a. I go through each month's coupons in the coupon folder, one month at a time.
3b. When I come across an item that is on my list, I put a star beside that item (to indicate to myself that I have a coupon for it) and set the coupon aside.
3c. I group the coupons together according to type of product they are for.
3d. I then put them in order according to where the products can be found in the store. For example, at my grocery store, the cereal, Pop Tars, dry fruit, and nutrigrain/granola bars are all in the same isle, so I would try to make sure that coupons for those products are together. Then, I put all the week's coupon in the very front of my coupon folder
This process sounds complicated and time-consuming, but it's not. These three steps combined probably take me only about 15-20 minutes.
Getting the Groceries
Remember, you're not married to your coupons. Be sure to check the unit price for the items you plan to buy. It should be listed on the posted price tag somewhere. Although you have a coupon for Name Brand Cereal A, Off-brand Cereal A--or maybe even Name Brand Cereal B, which is on sale--may still cost less. In that case, you can do one of two things:
1. Save the coupon for later. Simply re-file it under the appropriate month and use it at a later date.
2. If the coupon will expire before your next grocery trip, leave it on the shelf beside the product it applies to so someone else can save the money.
What's in it for You?
Here are a few benefits of operating this way:
1. You will likely save between $5 and $10 per week on groceries. That may seem insignificant, but it could total to between $260 and $520 per year. Today on my weekly grocery trip, I saved $13.50 with manufacturer coupons.
2. It will likely lead to more cooking at home, which is good on two fronts: it will save you money, and it will likely be better for your health. People often consume more calories when they eat out than when they cook and eat at home. Read more here and here.
3. Even though it may sound time-consuming, the estimated 25-40 minutes per week you are likely to spend clipping coupons, planning meals for the week ahead, and coordinating your coupons with your grocery list, is a lot less time than you would likely spend trying to figure out what or where to eat, and then going to get it--potentially multiple times a week.
Yes, for me, there is a certain peace to be found in knowing exactly what I will eat for dinner each and every day of the week. But whenever I tell people that I operate this way, they react with shock. How could I possibly be so organized? How could I not?! I would go crazy. Here, I share with you my "system." It saves money and time, two resources I think we all wish we had more of.
Organizing Your Coupons
First, you have to clip coupons every week. I find this activity somewhat relaxing--kind of like window shopping. If the weather is nice, I'll sit out in the sunshine on the back deck and clip away. If the weather isn't so nice, I'll sit on my comfy couch with my dogs while I clip my coupons.
This coupon-clipping follows a pretty easy, organized process. As I clip the coupons, I sort them into piles based on the month they will expire. When I have finished clipping, I place each stack in the appropriate section of my coupon folder. The first pocket is the current month, the second pocket is the next month, and so forth. At the end of each month, I recycle any unused coupons from that month, and move each group of coupons forward.
Typically, the whole clipping/sorting process takes only 10-20 minutes, depending on how many coupons there are to clip.
Deciding What to Clip
This seems like common sense, but for some reason, I feel the necessity to include how you should decide what coupons to clip. Personally, I clip a coupon for one of two reasons. Either I already buy the product on a regular basis, or I know I would like to try the product, and I might as well get a discount the first time, in case I don't like it.
Planning the Trip
Before I go to the grocery store, I do three things.
1. I look at the week ahead in my planner and decide which meals I plan to make each night of the week, always trying to plan for leftovers. Then, I write down on each day what meal I will prepare.
2. I make the grocery list based on the ingredients I will need for each meal, and other items we may need around the house (shampoo, paper towels--stuff like that).
3a. I go through each month's coupons in the coupon folder, one month at a time.
3b. When I come across an item that is on my list, I put a star beside that item (to indicate to myself that I have a coupon for it) and set the coupon aside.
3c. I group the coupons together according to type of product they are for.
3d. I then put them in order according to where the products can be found in the store. For example, at my grocery store, the cereal, Pop Tars, dry fruit, and nutrigrain/granola bars are all in the same isle, so I would try to make sure that coupons for those products are together. Then, I put all the week's coupon in the very front of my coupon folder
This process sounds complicated and time-consuming, but it's not. These three steps combined probably take me only about 15-20 minutes.
Getting the Groceries
Remember, you're not married to your coupons. Be sure to check the unit price for the items you plan to buy. It should be listed on the posted price tag somewhere. Although you have a coupon for Name Brand Cereal A, Off-brand Cereal A--or maybe even Name Brand Cereal B, which is on sale--may still cost less. In that case, you can do one of two things:
1. Save the coupon for later. Simply re-file it under the appropriate month and use it at a later date.
2. If the coupon will expire before your next grocery trip, leave it on the shelf beside the product it applies to so someone else can save the money.
What's in it for You?
Here are a few benefits of operating this way:
1. You will likely save between $5 and $10 per week on groceries. That may seem insignificant, but it could total to between $260 and $520 per year. Today on my weekly grocery trip, I saved $13.50 with manufacturer coupons.
2. It will likely lead to more cooking at home, which is good on two fronts: it will save you money, and it will likely be better for your health. People often consume more calories when they eat out than when they cook and eat at home. Read more here and here.
3. Even though it may sound time-consuming, the estimated 25-40 minutes per week you are likely to spend clipping coupons, planning meals for the week ahead, and coordinating your coupons with your grocery list, is a lot less time than you would likely spend trying to figure out what or where to eat, and then going to get it--potentially multiple times a week.
Friday, January 10, 2014
Food for the Runner
In all honesty, I very rarely (as in almost never...) worry about what I eat before or after I run, but here, I will share with you what the experts say, as well as what works for me. You can pick and choose from all this advice to find what works best for you (because really, that's all that matters).
2. Stay hydrated. Drinking lots of water throughout the day is definitely a good practice, but you can also get water through eating fruits and vegetables. In fact, in his book, Born to Run, which I highly recommend, Christopher McDougall suggests eating salad for breakfast, not only for the nutritional value of the fruits and vegetables you might include, but also for their hydrating properties.
3. Runners need to consume more carbohydrates and protein than non-runners. Make sure the carbohydrates you consume are whole grains, and do not contain refined, white sugar or enriched, white flour. As for the protein, choose lean meats such as chicken, lean beef, or fish. Nuts and beans are also an excellent source of protein.
4. Often, red meat gets a bad name, but for runners, it can be beneficial not only for its protein content, but also for its iron content. Read more here.
5. The Two P's, protein and potassium, are paramount. Protein helps restore muscle, and potassium can help reduce cramping, among other benefits. More below.
Every morning, actually, whether I am running or not, I eat a large bowl of whole grain/whole wheat cereal with milk or vanilla-flavored almond milk, dried cherries and/or dried cranberries (cherries can help fight inflammation and promote healthy sleep patterns), and fresh blueberries and/or banana slices with orange juice. More often than not, I will also drink fresh-brewed hot green tea with a spoonful of honey (no sugar). This has been my routine for years, but I recently learned that the experts at Runner's World agree. It should come as no surprise that eating a high-carbohydrate breakfast would be a good idea for a runner, but apparently, it can also cause a spike in your blood sugar. The green tea can help curb that spike.
Before an afternoon run:
I often eat a small snack, such as carrot sticks; whole grain crackers; veggie crisps; dry cereal; a nutrigrain or granola bar; or a Belvita bar before my run. I also drink water.
After a run:
Chocolate milk is a must for me after I run. I've been mocked for this before--"How can you stomach that after working out so hard?!"--but recently, chocolate milk has been lauded for its benefits as a recovery drink.
Water. I guess this is pretty much a given.
Usually, I am not hungry immediately after my run. However, give me an hour or so, and I am ravished. My go-to snacks are fruit (bananas work well), vegetables (I'm on a cucumber-and-carrot-with-hummus kick right now), or some kind of carbohydrate, usually a granola bar or whole-grain crackers. (Sometimes, though, I just want chocolate.)
Before a run:
In the December 2013 issue of Runner's World, oatmeal with strawberries is a recommended pre-run breakfast. The carbohydrates, antioxidants, and vitamins in both foods are effective fuels.
Other Recommendations:
coffee smoothie that includes cocoa
After a run:
Ever since I started running, my friends and running buddies have given me a hard time about eating cereal and milk before a run and downing a glass of chocolate milk after a run. They told me the milk would make me nauseous at best and sore at worst. I didn't listen, because I mostly just eat what I crave, and it turns out, I wasn't too far off the mark anyway.
The December 2013 issue of Runner's World recommends whole grain cereal and fat-free milk as an effective, post-run pairing. Low-fat chocolate milk is also recommended as recovery fuel after a tough run or workout.
In addition, there are two key nutritional elements you want to consume after a run--the Two P's mentioned above: Protein and Potassium. Beans, nuts, and *quinoa are an excellent way to refuel in terms of protein. Garbanzo beans, also known as chickpeas, are an extremely versatile food that deliver both protein and potassium. Potatoes, bananas, and mangoes can provide a healthy dose of potassium. Watermelon is also a decent source of protein, and with its high water content, can also help you re-hydrate.
Nate Appleman, who has run two marathons and is the culinary manager of Chipotle Mexican Grill, says he often eats either scrambled eggs with avocado or a chicken burrito with beans after a long run (Lee). Protein seems to the theme there.
Other Recommendations:
polenta made with milk and sprinkled with almonds and dried bluelberries
smoothie made with one scoop of whey protein powder, one cup strawberries, one banana, and ice
To learn more about post-run nutrition and find some new recipes, you might want to check out the article "Easy, One-Pot Postrun Meals." You might also want to read "Lunch On the Run (or For the Run)," a blog posting that provides an easy, nutritious recipe for lunch on-the-go.
*I recently discovered quinoa, and it is delicious eaten as a savory side dish (I often boil it in chicken broth) or as a sweetened breakfast dish (see photograph); however, I currently have a moral dilemma regarding quinoa. I recently heard that quinoa is a staple in the diet of people who live in the Andean regions, among other areas. The demand for quinoa here in the US and in other developed nations has driven the price up, making it nearly impossible for people who rely on quinoa as a main food supply, to afford it. I will finish the quinoa I currently have in my cupboard (how shameful to waste it when others need it so badly!), but I don't think I will purchase more any time soon, so as not to be stealing from the mouths of others.Read more here and here. For the other side of the argument, read this.
Sources:
**Note: Linked sources are not listed below.
"10 Super Foods For Better Health!" Nutrition Action Healthletter. Center for Science in the Public Interest. 2014. Print.
Applegate, Liz. "Fridge Wisdom." Runner's World. January 2104. 36. Print.
Kadey, Matthew. "Perfect Pairs." Runner's World. December 2013: 44-45. Print.
Lee, Yishane. "Nate Appleman: Marathon Eating Tips." Runner's World. October 2013: 64. Print.
McDougall, Christopher. Born to Run. New York: Vintage Books, 2011. Print.
General Rules of Thumb
1. Your body burns extra calories for up to two hours after an intense workout, so if possible, plan your meals to occur within two hours of finishing your workout.2. Stay hydrated. Drinking lots of water throughout the day is definitely a good practice, but you can also get water through eating fruits and vegetables. In fact, in his book, Born to Run, which I highly recommend, Christopher McDougall suggests eating salad for breakfast, not only for the nutritional value of the fruits and vegetables you might include, but also for their hydrating properties.
3. Runners need to consume more carbohydrates and protein than non-runners. Make sure the carbohydrates you consume are whole grains, and do not contain refined, white sugar or enriched, white flour. As for the protein, choose lean meats such as chicken, lean beef, or fish. Nuts and beans are also an excellent source of protein.
4. Often, red meat gets a bad name, but for runners, it can be beneficial not only for its protein content, but also for its iron content. Read more here.
5. The Two P's, protein and potassium, are paramount. Protein helps restore muscle, and potassium can help reduce cramping, among other benefits. More below.
What Works For Me
Before a morning run:Every morning, actually, whether I am running or not, I eat a large bowl of whole grain/whole wheat cereal with milk or vanilla-flavored almond milk, dried cherries and/or dried cranberries (cherries can help fight inflammation and promote healthy sleep patterns), and fresh blueberries and/or banana slices with orange juice. More often than not, I will also drink fresh-brewed hot green tea with a spoonful of honey (no sugar). This has been my routine for years, but I recently learned that the experts at Runner's World agree. It should come as no surprise that eating a high-carbohydrate breakfast would be a good idea for a runner, but apparently, it can also cause a spike in your blood sugar. The green tea can help curb that spike.
Before an afternoon run:
I often eat a small snack, such as carrot sticks; whole grain crackers; veggie crisps; dry cereal; a nutrigrain or granola bar; or a Belvita bar before my run. I also drink water.
After a run:
Chocolate milk is a must for me after I run. I've been mocked for this before--"How can you stomach that after working out so hard?!"--but recently, chocolate milk has been lauded for its benefits as a recovery drink.
Water. I guess this is pretty much a given.
Usually, I am not hungry immediately after my run. However, give me an hour or so, and I am ravished. My go-to snacks are fruit (bananas work well), vegetables (I'm on a cucumber-and-carrot-with-hummus kick right now), or some kind of carbohydrate, usually a granola bar or whole-grain crackers. (Sometimes, though, I just want chocolate.)
What the Experts Say
Before a run:
In the December 2013 issue of Runner's World, oatmeal with strawberries is a recommended pre-run breakfast. The carbohydrates, antioxidants, and vitamins in both foods are effective fuels.
Other Recommendations:
coffee smoothie that includes cocoa
After a run:
Ever since I started running, my friends and running buddies have given me a hard time about eating cereal and milk before a run and downing a glass of chocolate milk after a run. They told me the milk would make me nauseous at best and sore at worst. I didn't listen, because I mostly just eat what I crave, and it turns out, I wasn't too far off the mark anyway.
The December 2013 issue of Runner's World recommends whole grain cereal and fat-free milk as an effective, post-run pairing. Low-fat chocolate milk is also recommended as recovery fuel after a tough run or workout.
In addition, there are two key nutritional elements you want to consume after a run--the Two P's mentioned above: Protein and Potassium. Beans, nuts, and *quinoa are an excellent way to refuel in terms of protein. Garbanzo beans, also known as chickpeas, are an extremely versatile food that deliver both protein and potassium. Potatoes, bananas, and mangoes can provide a healthy dose of potassium. Watermelon is also a decent source of protein, and with its high water content, can also help you re-hydrate.
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| Quinoa, shown here served as a sweet breakfast food topped with strawberries, blueberries, blackberries, slivered almonds, and honey, is an excellent source of fiber and protein. It can also be served as a savory dish, much like rice or couscous. |
Nate Appleman, who has run two marathons and is the culinary manager of Chipotle Mexican Grill, says he often eats either scrambled eggs with avocado or a chicken burrito with beans after a long run (Lee). Protein seems to the theme there.
Other Recommendations:
polenta made with milk and sprinkled with almonds and dried bluelberries
smoothie made with one scoop of whey protein powder, one cup strawberries, one banana, and ice
To learn more about post-run nutrition and find some new recipes, you might want to check out the article "Easy, One-Pot Postrun Meals." You might also want to read "Lunch On the Run (or For the Run)," a blog posting that provides an easy, nutritious recipe for lunch on-the-go.
*I recently discovered quinoa, and it is delicious eaten as a savory side dish (I often boil it in chicken broth) or as a sweetened breakfast dish (see photograph); however, I currently have a moral dilemma regarding quinoa. I recently heard that quinoa is a staple in the diet of people who live in the Andean regions, among other areas. The demand for quinoa here in the US and in other developed nations has driven the price up, making it nearly impossible for people who rely on quinoa as a main food supply, to afford it. I will finish the quinoa I currently have in my cupboard (how shameful to waste it when others need it so badly!), but I don't think I will purchase more any time soon, so as not to be stealing from the mouths of others.Read more here and here. For the other side of the argument, read this.
Sources:
**Note: Linked sources are not listed below.
"10 Super Foods For Better Health!" Nutrition Action Healthletter. Center for Science in the Public Interest. 2014. Print.
Applegate, Liz. "Fridge Wisdom." Runner's World. January 2104. 36. Print.
Kadey, Matthew. "Perfect Pairs." Runner's World. December 2013: 44-45. Print.
Lee, Yishane. "Nate Appleman: Marathon Eating Tips." Runner's World. October 2013: 64. Print.
McDougall, Christopher. Born to Run. New York: Vintage Books, 2011. Print.
Monday, January 6, 2014
As Easy as 1, 2, 3: Saucy Apricot Chicken
I recently made this recipe for out-of-state guests and it was a huge success. Even my picky-eater husband enjoyed it. A couple of us also agreed that the sauce was good not only on our chicken, but also on our sweet potato wedges, and that, chilled, it would make a really delicious salad dressing.
You can find the original recipe in Fix-It and Forget-It Recipes for Entertaining: Slow Cooker Favorites for All the Year Round by Phyllis Pellman Good and Dawn J. Ranck.
The perks of this recipe, aside from how delicious it is, is that it requires only three ingredients, and takes only three steps to prepare.
Saucy Apricot Chicken
What you'll need:
It's as easy as 1, 2, 3:
2. Combine preservers and onion soup mix in separate bowl. Spoon over chicken.
3.Cover. Cook on low 4-5 hours.
Serving Suggestion:
The recipe suggests serving the chicken over rice. The first time I made it, I simply served it on its own with sweet potato wedges (for a recipe, click here), potato wedges, and broccoli (for a delicious and easy way to fix broccoli, click here), though I am sure it would have been very tasty over rice, quinoa, couscous, or anything of the sort. This most recent time, I again served it on its own, with sweet potato wedges, potato wedges, applesauce, jimaca orange salad (to learn more about jimaca, click here), and whole wheat bread my dad baked using whole wheat flour he ground himself (so good!)!
Kitchen Tip:
If you are in the habit of washing your meat, you might want to break yourself of that habit. A recent study found that washing your meat before preparing it can spread bacteria up to three feet away from your kitchen sink.
You can find the original recipe in Fix-It and Forget-It Recipes for Entertaining: Slow Cooker Favorites for All the Year Round by Phyllis Pellman Good and Dawn J. Ranck.
The perks of this recipe, aside from how delicious it is, is that it requires only three ingredients, and takes only three steps to prepare.
Saucy Apricot Chicken
What you'll need:
- 6 boneless, skinless chicken breast halves
- 2 12-oz. jars apricot preserves
- 1 package dry onion soup mix
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| One of the best things about this recipe (aside from the scrumptious result) is that it only requires three ingredients, making it both easy and inexpensive. |
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| The first step is simply to place all the chicken in your slow cooker. Note that when these photographs were taken, I was doubling the recipe for a large family gathering, so what you see here is actually double the amount the recipe calls for. |
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| The second step is to combine the onion soup mix and the apricot preserves. |
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| The third and final step is to pour the preserve-soup mixture over the chicken, and cook on low for 4-5 hours. If you are doubling the recipe, as shown above, you will want to cook it for roughly 7-8 hours. |
Serving Suggestion:
The recipe suggests serving the chicken over rice. The first time I made it, I simply served it on its own with sweet potato wedges (for a recipe, click here), potato wedges, and broccoli (for a delicious and easy way to fix broccoli, click here), though I am sure it would have been very tasty over rice, quinoa, couscous, or anything of the sort. This most recent time, I again served it on its own, with sweet potato wedges, potato wedges, applesauce, jimaca orange salad (to learn more about jimaca, click here), and whole wheat bread my dad baked using whole wheat flour he ground himself (so good!)!
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| The complete meal is shown above, labeled here beginning in the upper left corner, clockwise. Potato wedges, whole wheat bread, sweet potato wedges, and jimaca orange salad. In the center is the saucy apricot chicken, and in the small bowl to the upper right, cinnamon applesauce. A good rule of thumb for a nutritious meal is to make a colorful plate. Here, you have white, brown, orange, green, and yellow. Success! |
If you are in the habit of washing your meat, you might want to break yourself of that habit. A recent study found that washing your meat before preparing it can spread bacteria up to three feet away from your kitchen sink.
Friday, January 3, 2014
New Year's Resolutions? There's an App for that.
According to an article in the December 29, 2013, issue of Parade Magazine, the statistical success rate of New Year's Resolutions is a pretty sorry 8%. (I don't know what the definition of "success" was in said study, but regardless, 8% seems pretty low.)
A separate article in the same issue listed the top five most popular resolutions for Americans, as well as apps that you can use to help yourself successfully keep them (assuming your resolutions align with the top five most popular).
Here they are:
Resolution #1: Lose Weight
App: Nutrino (free)
Learn more here
You might also want to read Weight Loss: Watch Out.
Resolution #2: Improve Finances
App: Budget Boss ($0.99)
Learn more here
You might also like a book by David Ramsey called The Money Answer Book.
Resolution #3: Exercise
App: Human (free)
Learn more here
Resolution #4: Get a New Job
App: Job Search (free)
Learn more here
Resolution #5: Eat Healthier
App: Fooducate (free)
Learn more here
*Sidenote: When I told my husband, who hates grocery shopping, about this app, he said what it really sounded like was a great way to turn a one-hour trip to the grocery store into a six-hour trip to the grocery store while I mandated he scan every food item we consider buying (I don't have a smart phone, so he would be the designated food scanner). Still, I think it sounds like a pretty good idea.
A separate article in the same issue listed the top five most popular resolutions for Americans, as well as apps that you can use to help yourself successfully keep them (assuming your resolutions align with the top five most popular).
Here they are:
Resolution #1: Lose Weight
App: Nutrino (free)
Learn more here
You might also want to read Weight Loss: Watch Out.
Resolution #2: Improve Finances
App: Budget Boss ($0.99)
Learn more here
You might also like a book by David Ramsey called The Money Answer Book.
Resolution #3: Exercise
App: Human (free)
Learn more here
Resolution #4: Get a New Job
App: Job Search (free)
Learn more here
Resolution #5: Eat Healthier
App: Fooducate (free)
Learn more here
*Sidenote: When I told my husband, who hates grocery shopping, about this app, he said what it really sounded like was a great way to turn a one-hour trip to the grocery store into a six-hour trip to the grocery store while I mandated he scan every food item we consider buying (I don't have a smart phone, so he would be the designated food scanner). Still, I think it sounds like a pretty good idea.
The Fitbit: Your Fitness Companion, Every Step of the Way
My grandparents got me a Fitbit Zip for my birthday, and I. Love. It.
In case you haven't heard of Fitbit, here's a brief summary:
There are several different types of Fitbit devices--the One, the Zip, a scale, and a few others. Some clip to your clothing, others can be worn as bracelets. Because I own a Fitbit Zip, that is the device on which this post will focus. If you want to learn more about this device or other Fitbit devices, you can visit http://www.fitbit.com/.
Don't forget to check out the Fast Fitness Tip at the end of this post.
What the Fitbit Zip does...
1. Counts your steps.
2. Counts your calories burned.
3. Tells the time.
4. Tracks your mileage.
5. Makes faces at you...
6. Resets itself every night at midnight.
The Faces
Information Displays
To view the different displays on your Fitbit Zip, all you have to do is tap the screen.
On-line Support
1. While the Fitbit Zip does not track your sleep, you yourself can track it on the website using your account.
2. You can acquire Fitbit friends on the website, much like you can on Facebook, Twitter, or Instagram.
3. You can join various groups on the Fitbit website to challenge and support other Fitbit users.
4. Using a small USB card, your Fitbit Zip device syncs up to your on-line account, where you can view steps taken, calories burned, mileage covered, various badges (awards for meeting certain goals), and charts and graphs that track trends in your activity levels.
5. In addition to manually tracking your sleep, you can also use your account on the website to track the foods you eat, and view how many calories you consume versus how many you burn.
6. Each week, you will get an e-mail summarizing your most and least active days, your average calories burned, your average steps taken, etc.
General Information
1. You can wear your Fitbit Zip almost anywhere. It clips onto the waistband of pants, onto a sports bra, or onto the inside or outside of a pants pocket.
2. The Fitbit Zip does not have a stop watch.
3. The Fitbit Zip does not keep track of how many flights of stairs you have climbed, but the Fitbit One does.
Fast Fitness Tip
Current guidelines recommend that healthy adults walk/run/jog (whatever) at least 10,000 steps a day. Here are a few easy ways to increase your daily steps:
1. Don't use the remote control. Get up and walk to the TV to change the channel or adjust the volume.
2. If you have extra time during your lunch break, take a walk outside or around the office.
3. Park farther away from the store/restaurant/your place of work.
4. Instead of e-mailing co-workers, when you have a question, walk over to their cubicle/office/classroom to ask.
5. If you have a dog, walk him or her.
6. When you watch TV, march in place or walk up and down the stairs during commercial breaks.
7. Instead of stopping your car at the end of the driveway to get the mail or paper, park your car and walk back down the driveway to get the mail or paper.
In case you haven't heard of Fitbit, here's a brief summary:
There are several different types of Fitbit devices--the One, the Zip, a scale, and a few others. Some clip to your clothing, others can be worn as bracelets. Because I own a Fitbit Zip, that is the device on which this post will focus. If you want to learn more about this device or other Fitbit devices, you can visit http://www.fitbit.com/.
Don't forget to check out the Fast Fitness Tip at the end of this post.
What the Fitbit Zip does...
1. Counts your steps.
2. Counts your calories burned.
3. Tells the time.
4. Tracks your mileage.
5. Makes faces at you...
6. Resets itself every night at midnight.
The Faces
 |
| This seems to be the general "Hi-I'm-Your-Fitbit-Zip" face. You will often see this face when you first wake your Fitbit Zip up. |
 |
| This is the ecstatic face your Fitbit Zip will make if it is pleased with your activity level. |
 |
| This is the content face your Fitbit Zip will make if it is satisfied with your current activity level. |
 | ||
| This is the less than thrilled face your Fitbit Zip will make if you are being too sedentary for its taste, and it is growing bored. I think it looks like it is sticking its tongue out at me... |
Information Displays
To view the different displays on your Fitbit Zip, all you have to do is tap the screen.
 |
| The Fitbit Zip will display how many miles you have traversed in your day... |
 |
| ...how many calories you have burned... |
 |
| ...and what time it is. |
On-line Support
1. While the Fitbit Zip does not track your sleep, you yourself can track it on the website using your account.
2. You can acquire Fitbit friends on the website, much like you can on Facebook, Twitter, or Instagram.
3. You can join various groups on the Fitbit website to challenge and support other Fitbit users.
4. Using a small USB card, your Fitbit Zip device syncs up to your on-line account, where you can view steps taken, calories burned, mileage covered, various badges (awards for meeting certain goals), and charts and graphs that track trends in your activity levels.
5. In addition to manually tracking your sleep, you can also use your account on the website to track the foods you eat, and view how many calories you consume versus how many you burn.
6. Each week, you will get an e-mail summarizing your most and least active days, your average calories burned, your average steps taken, etc.
 |
| When you log on to your Fitbit account on-line, you can view a chart showing how many steps you took in fifteen-minute increments throughout the day. On the vertical access are the number of steps. The horizontal access shows the time of day. Red indicates light activity, yellow indicates moderate activity, and green indicates intense activity--all determined by how many steps are taken in fifteen-minute blocks of time. |
 |
| In addition to the summative chart, you can also view the number of steps you have taken. When you have reached the minimum recommendation of 10,000, the color turns green. |
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| When you hold your cursor over the number of steps you have taken, the site will display what percentage of the recommended minimum 10,000 steps you have achieved. |
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| You can also view how many calories you have burned (left) and how many miles you have traversed (right). |
 |
| As with the steps, if you hover your cursor over the amount of calories burned, your screen will display what percentage you have burned of your recommended intake/burn (determined using your BMI), as you can see on the left. If you hover your cursor over the number of miles traversed, the screen will display what percentage of the recommended five miles per day you have completed. |
 |
| The last two pieces of basic information viewable on your dashboard on the website are how many "very active" minutes you achieved throughout the day, and any badges (awards) you have earned. |
 |
| Each week, you will receive an e-mail detailing your most and least active day of the week, and comparing the current week's activity level to past weeks'. A chart in the e-mail displays how many minutes you were "very active" each day of each week, allowing you to compare activity levels on certain days or during certain weeks. |
1. You can wear your Fitbit Zip almost anywhere. It clips onto the waistband of pants, onto a sports bra, or onto the inside or outside of a pants pocket.
2. The Fitbit Zip does not have a stop watch.
3. The Fitbit Zip does not keep track of how many flights of stairs you have climbed, but the Fitbit One does.
Fast Fitness Tip
Current guidelines recommend that healthy adults walk/run/jog (whatever) at least 10,000 steps a day. Here are a few easy ways to increase your daily steps:
1. Don't use the remote control. Get up and walk to the TV to change the channel or adjust the volume.
2. If you have extra time during your lunch break, take a walk outside or around the office.
3. Park farther away from the store/restaurant/your place of work.
4. Instead of e-mailing co-workers, when you have a question, walk over to their cubicle/office/classroom to ask.
5. If you have a dog, walk him or her.
6. When you watch TV, march in place or walk up and down the stairs during commercial breaks.
7. Instead of stopping your car at the end of the driveway to get the mail or paper, park your car and walk back down the driveway to get the mail or paper.
Thursday, January 2, 2014
It's All in the Timing: Tips for a Cleaner House
I always feel like if I just had more time, my house would be so much cleaner. And, really, it's kind of true. I definitely keep a cleaner house when I am on winter break or summer break, and have more time to clean, scrub, disinfect, etc.
But that's not to say I neglect house cleaning during the school year. Here are four tips for finding time to keep your house clean (enough).
1. One-Minute Rule
If a certain task will take you one minute or less, do it right now--as soon as you realize it needs to be done--regardless of what else you have on your agenda. These quick, one-minute-or-lessers can include chores like sorting the mail, taking out the trash, loading a few dishes into the dishwasher, starting a load of laundry, switching over a load of laundry, etc.
2. Time Yourself
There are probably a few chores you just dread. Maybe they include unloading the dishwasher or folding laundry or dusting. Next time you find yourself obligated to complete one of the household chores you most despise, time yourself. You are likely to find that you expended more time and energy fretting about the task than you actually spend on the task itself. It just sort of puts things in perspective. If you loathe unloading the dishwasher and find it usually only takes you 2 to 3 minutes to do--how bad can it really be?
3. Plan Ahead
Some chores, like cleaning the bathroom or kitchen, just take a little longer to complete because they are more involved. For bigger jobs, plan ahead. Look at your week and see what day holds the least amount of to-do's. Add your cleaning job to the lightest day--and be sure to write it down. Studies show we are much more likely to complete a task we write down.
4. Don't do too Much
Unless you have good reason, like an upcoming party or out-of-town guests, don't drive yourself crazy trying to keep your whole house spotless at all times. You do have to live there; it can't always be perfect. Instead, pick one room to clean per week. Maybe this Tuesday you have time to clean the bathroom. Maybe next Wednesday you can clean the kitchen.
*One chore I do recommend trying to complete once a week, especially if you have pets or children, is vacuuming.
But that's not to say I neglect house cleaning during the school year. Here are four tips for finding time to keep your house clean (enough).
1. One-Minute Rule
If a certain task will take you one minute or less, do it right now--as soon as you realize it needs to be done--regardless of what else you have on your agenda. These quick, one-minute-or-lessers can include chores like sorting the mail, taking out the trash, loading a few dishes into the dishwasher, starting a load of laundry, switching over a load of laundry, etc.
2. Time Yourself
There are probably a few chores you just dread. Maybe they include unloading the dishwasher or folding laundry or dusting. Next time you find yourself obligated to complete one of the household chores you most despise, time yourself. You are likely to find that you expended more time and energy fretting about the task than you actually spend on the task itself. It just sort of puts things in perspective. If you loathe unloading the dishwasher and find it usually only takes you 2 to 3 minutes to do--how bad can it really be?
3. Plan Ahead
Some chores, like cleaning the bathroom or kitchen, just take a little longer to complete because they are more involved. For bigger jobs, plan ahead. Look at your week and see what day holds the least amount of to-do's. Add your cleaning job to the lightest day--and be sure to write it down. Studies show we are much more likely to complete a task we write down.
4. Don't do too Much
Unless you have good reason, like an upcoming party or out-of-town guests, don't drive yourself crazy trying to keep your whole house spotless at all times. You do have to live there; it can't always be perfect. Instead, pick one room to clean per week. Maybe this Tuesday you have time to clean the bathroom. Maybe next Wednesday you can clean the kitchen.
*One chore I do recommend trying to complete once a week, especially if you have pets or children, is vacuuming.
Wednesday, January 1, 2014
Cucumber Cranberry: The New PB & J
Recently, I've had this craving for bagels and cream cheese, but eating just a bagel and cream cheese for lunch every day doesn't really satisfy whatever nutritional needs I may have. On the third day of indulging this craving, I almost made myself eat normal peanut butter and jelly instead--so at least I would have some protein--but that wouldn't really satisfy my craving (which, by the way, has also included cucumber).
Then an idea struck me: the Cucumber Cranberry Sandwich. It's the new PB & J in my world. All you need is a whole wheat bagel, some neufchatel cheese (it has a third less fat of regular cream cheese and tastes just as delicious), some sliced cucumbers, and some dried cranberries. Just toast the bagel as desired and spread both sides with neufchatel cheese. Then, press cucumber slices into one side and dried cranberries into the other and press both sides together into a really satisfying sandwich that offers something of the sweet, something of the refreshing, and something of the creamy.
I ate mine with a salad of mixed greens, shredded carrots, dried cranberries, sliced cucumbers, and strawberry vinaigrette dressing, but it would also be tasty with fruit salad, applesauce, pasta salad, or some crackers.
Then an idea struck me: the Cucumber Cranberry Sandwich. It's the new PB & J in my world. All you need is a whole wheat bagel, some neufchatel cheese (it has a third less fat of regular cream cheese and tastes just as delicious), some sliced cucumbers, and some dried cranberries. Just toast the bagel as desired and spread both sides with neufchatel cheese. Then, press cucumber slices into one side and dried cranberries into the other and press both sides together into a really satisfying sandwich that offers something of the sweet, something of the refreshing, and something of the creamy.
I ate mine with a salad of mixed greens, shredded carrots, dried cranberries, sliced cucumbers, and strawberry vinaigrette dressing, but it would also be tasty with fruit salad, applesauce, pasta salad, or some crackers.
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| The Cucumber Cranberry Sandwich is a creamy, sweet, refreshing sandwich served on a whole wheat bagel. It consists simply of neufchatel cheese, sliced cucumbers, and dried cranberries. |
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| I complimented my sandwich with a salad of mixed greens, shredded carrots, strawberry vinaigrette dressing, and more sliced cucumbers and dried cranberries. Other serving suggestions include fruit salad, applesauce, pasta salad, or crackers. |
Rise and Shine: Streamline Your Morning Routine
The number one way I have found to make my morning run more smoothly is to do as much as possible the night before. Here are four things that we may often wait until morning to complete, but that can actually be done before bed, allowing us to either sleep in later, or get to work earlier (without getting up earlier).
1. Make your lunch the night before. (If you're really ambitious, you could make the week's lunches on Sunday night.)
Time Saved: 5-10 minutes
2. Lay out your outfit the night before. (And don't change your mind in the morning.)
Time Saved: 5 minutes
3. Take your shower the night before.
Time Saved: 15-25 minutes
4. Prep your slow cooker the night before.
Time Saved: 5-10 minutes (more if you have vegetables to peel, slice, or chop)
Potential Overall Time Saved: 30-50 minutes
Breakneck Beauty Tip:
To help combat first-thing-in-the-morning under-eye puffiness, soak two cotton balls in cold milk. Then, place one cotton ball over each of your (closed!) eyes for ten minutes.
1. Make your lunch the night before. (If you're really ambitious, you could make the week's lunches on Sunday night.)
Time Saved: 5-10 minutes
2. Lay out your outfit the night before. (And don't change your mind in the morning.)
Time Saved: 5 minutes
3. Take your shower the night before.
Time Saved: 15-25 minutes
4. Prep your slow cooker the night before.
Time Saved: 5-10 minutes (more if you have vegetables to peel, slice, or chop)
Potential Overall Time Saved: 30-50 minutes
Breakneck Beauty Tip:
To help combat first-thing-in-the-morning under-eye puffiness, soak two cotton balls in cold milk. Then, place one cotton ball over each of your (closed!) eyes for ten minutes.
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