Tag Archive | Health and Fitness

Paleo Baked Spaghetti

I’ll admit that I go through food phases.  For a while I was all about grilling chicken thighs and I’m pretty sure I ate that every day for lunch and sometimes dinner for a good couple of months.  In the winter I get on a comfort food kick and make meatloaf, chili, and stew every week (or so it seems).  As the season changes from winter to spring and back to winter again because Mother Nature can’t seem to make up her mind in Indiana, I find myself wanting spaghetti (or maybe its simply because my race season has started and I always want spaghetti when I’m running.)  Either way – I’ve been playing around with using spaghetti squash, zucchini, and yellow squash as my noodles.  But all in all, it is the same variation of the same thing – squash noodles and sauce on top.  Then my friend sent me a link for baked pizza spaghetti  pie.  I thought I could do something like this but make it more like baked spaghetti and less like pizza plus add in my own favorite things.  It makes a ton and I plan on eating it for lunch every day this week so I suppose I’ll share the rest with my husband so it won’t go to waste.  Enjoy!

Lunch for the week!  Totally customizable for your specific taste buds too!

Lunch for the week! Totally customizable for your specific taste buds too!

Ingredients
1 large (or 2 small) spaghetti squash
1 pound grass-fed ground beef
1 yellow onion, diced
1 green bell pepper, diced
1 cup mushrooms (your choice of kid), sliced
1 small can black olives, sliced
1 tablespoon coconut oil
1 cup – spaghetti sauce (no sugar added, I used Classico)
4 eggs, beaten
salt and pepper to taste

Directions
1. Preheat the oven to 350 degrees.  Grease an 8×8 glass baking dish, or I used a 2 quart dish which is a 7×11, either one will do, and set aside.
2. Cut spaghetti squash in half lengthwise. Remove seeds and threading.  Place spaghetti squash cut side down on a baking sheet and bake for 20-25 minutes or until the skin of the squash gives when you press on it.
3.  Using a fork, shred the squash into a large bowl and set aside.
4.  Place a large pan over medium heat. Add ground beef, bell pepper, mushrooms, and onion. Cook until pink no longer remains in the beef and it is broken up into pieces.  Add in olives and mix together.
5.  Combine the beef mixture with the spaghetti squash in the bowl.  Add 1 cup of spaghetti sauce, salt and pepper.  Finally, add whisked eggs to the baking dish and mix everything together until you can no longer see the eggs.
6.  Evenly distribute the mixture into your baking dish and bake for 45 minutes to 1 hour until a slight crust forms on top of your baked spaghetti.  Let it rest for 5 minutes before serving.

Advertisements

On a Budget (and coconut whipped cream)

I’m a huge proponent of eating clean (when you can) and staying on a budget.  Let’s face it, eating healthy can be expensive.  Produce isn’t always cheap and because it can go bad, you are always stocking up your fridge for the week.  The key to saving money is finding the produce that is on sale and buying that for the week.  I used to just buy whatever I wanted for each week but when my grocery bills were exceeding $100 (for just 2 people), I was thinking my spending was getting out of hand.  PLUS, I was throwing some stuff away because I just couldn’t eat it fast enough.  Now that I’ve eliminated a bunch of things from my nutrition like dairy, legumes, and gluten (not for the trend but for health reasons), I find I’m able to eat more produce because I don’t have as many choices to choose from.

Anyway – Kroger was having this great sale on produce: Pineapples – $1.00, Strawberry Papayas – 2 for $5.00, 5-lb. bag Blood Oranges – $2.99, and Raspberries 2 pints – $5.00.  I also picked up a package of pre-sliced mangos for $4.99 (that wasn’t really bargain shopping but I LOVE mangoes and they were really ripe this week so I couldn’t pass it up).  So I picked up all of these things, took them home, chopped them up into bit-sized pieces and made myself this super delicious tropical fruit salad.  To take this fruit salad to the next level, I whipped up some super easy coconut whipped cream.  Yes – you really can make whipped cream from canned coconut milk.  It just takes a little bit of planning and a few minutes and you are all set.

Ingredients
1 can coconut milk (I use Thai Kitchen)
1 tsp vanilla extract
1 tablespoon powdered sugar (optional – if you like it to be a tad sweeter)

Directions
1. Place a metal mixing bowl in the freezer for at least 1 hour.  Place your coconut milk in the fridge for 2 hours or overnight if you really like to plan ahead.  This ensures that the cream separates from the liquid.

2. Separate the solid cream from the liquid.  Save the liquid for later or pour over your fruit salad to act as a liquid.  In your metal mixing bowl, add the solid coconut cream and vanilla extract (and powdered sugar if you are using it).  Mix with an electric mixer on high for 1-2 minutes or until thoroughly mixed through and it has a creamy consistency.

3. Add a huge dollop to your fruit salad and enjoy!

A delicious and guilt-free treat!

A delicious and guilt-free treat and on a budget too!

The actual fruit salad ingredients with their prices
1 small pineapple – $1.00
2 strawberry papayas – $5.00
1 container pre-sliced mangos – $4.99
1 pint raspberries – $2.50
2 blood oranges – $.74 (8 oranges for $2.99 = $0.37 an orange)
1 can coconut milk – $2.89
Total – $17.12
Makes about 10 servings (perfect for breakfast and lunch sides) = $1.71 per serving

Pure Barre Review

I’ll admit that I have fitness ADD.  I find something that tickles my fancy and I engross myself in it until I really can’t stand it any longer.  Actually – I’m that way with a lot of things.  When I was in 7th grade, I asked my mom to make me salami and cheese sandwiches for lunch EVERY DAY.  I ate the same sandwich EVERY DAY for lunch, Monday – Friday, for 7 months before I decided I was on another kick (peanut butter & fluff).  I haven’t eaten a salami and cheese sandwich since.  No lie.  Anyway, when I first moved to Indiana I didn’t have any friends and I had left my family back in Pennsylvania.  So naturally I immersed myself in the gym scene where I accidentally stumbled upon Zumba.  I instantly fell in love.  After the first class I found myself rearranging my schedule so that I could make it to every evening class that was available during the week (that also was taught by my favorite instructor).  That love turned into me pursuing my group fitness certification and eventually teaching my own classes.  This love affair with Zumba lasted for about 4 years until I decidedly became officially burnt out and it was no longer fun for me.  I was dreading going to teach class and after teaching my own class and aside from taking classes from a select few, I found it hard to be part of the class again.  So I was on to the next thing.  Enter running.

I officially began running in 2011 while I was still in the midst of my Zumba phase.  But as I was becoming more serious about running and training, Zumba began to take a back seat.  In fact, after Lifestyle Family Fitness became LifeTime Fitness and I lost all of my LesMills classes (BodyPump, BodyAttack, and CXWorx), I really stopped enjoying group fitness all together.  The classes at LifeTime Fitness (I only speak of the facility I was a member at, not the company itself) just didn’t measure up to what had been the caliber of classes and the instructors when it was Lifestyle.  So I just focused on my running and lifting weights here and there.

Now I’m 3 years into running and while I still enjoy it – I’m looking to add something else to my weekly line up.  I want something that is fun and engaging as well as promote long, lean muscles.  My friend suggested Pure Barre.  I’ve had a few friends now who have tried Pure Barre and absolutely LOVE IT.  They rave about it.  I also did some research about it and I decided to give it a shot.  A nice thing about this company is that your first class is absolutely free so there is no risk in giving it a try.  That is a major plus in my book!

I always go in to new workouts and classes with an open mind and try hard not to be biased.  After my first Pure Barre class, here are my thoughts:

Pros

  1. The facility is really nice and clean.  The front lobby area reminds me of a little boutique where you can buy accessories and Pure Barre gear.
  2. The front desk gal was super nice and welcoming.  She gave me the short tour and a welcome goodie bag.
  3. The actual workout room is large and spacious.  Everything looked clean and smelled clean (which is huge in a fitness facility).  There was plenty of equipment (mats, balls, weights, and bands) for everyone.
  4. During the actual workout – my arms felt like they were getting a good workout despite the light weights, my legs were definitely shaking from time to time during the bar workout (hello plie squats!)
  5. Although I didn’t sweat, I felt like my major muscle groups got a pretty good workout.

Cons

  1. The instructor didn’t do the workout with the class.  She walked around to check form (which I totally can appreciate), but she gave directions on the microphone which was about the same level as the music so it was sometimes difficult to hear what she was saying. Also, because she wasn’t always demonstrating, being new to the class and new to the lingo, I had NO IDEA what was going on.
  2. The lady next to me took my equipment instead of her own, so I was always 2 moves behind everyone else while scrambled to where her things were so I could also have equipment.  That lady was so clueless, she had no idea that she even took my ball in the beginning.  So that automatically threw me off from the start.  For future reference, stand next to someone who looks like they know what they are doing.
  3. It was super crowded (good for them, not for me) – so I felt like I was going to hit the person next to me during the upper body weighted segment.  Also – it was so crowded that when the instructor did do demonstrations on the bar, it was at the opposite end of the room and her back was facing the group (no mirror) so I still had no idea what she was doing.  I tried to look around but the people in the class were all doing different things so I wasn’t sure who was doing it right.
  4. If you haven’t been going for a while, some of the directions make no sense.  Her idea of a pulse and what I call a pulse are two different things.  What in the world does pulse, freeze mean?
  5. The instructor didn’t ask if anyone was new in the beginning of class so when she finally came around to inform me that I was doing it wrong (which I already knew), I had to tell her that I was new and had no clue what she was talking about.  After that she did a better job of circling around more to help when I obviously looked lost.  Actually, I felt pretty dumb in this class and who likes to feel dumb?  Not me.
  6. I checked my watch every 15 minutes – that’s not a good sign.  It seriously felt like the longest hour of my life.
  7. It just didn’t have that spark for me.  If I’m not super into the class within the first 15 minutes, I’m probably not going to come back.  I do my best not to leave class in the middle because I don’t want to offend any instructor, but I was seriously ready to go after 20 minutes.
  8. It is SUPER EXPENSIVE.  Even with my teacher discount, it is still $140 a month.  Thats a bit pricey for only 1 type of class every day.

All in all – I can see why some people really enjoy this.  My instructor was nice, she knew what she was doing, she was rehearsed, and the music was okay.  I can tell I will be sore tomorrow because I used muscles that I don’t normally use in my regular workouts, but sadly this workout just isn’t for me.  I just couldn’t get into it and for that money, I need to be addicted.

2013 A Year in Review

As I say goodbye to 2013, it’s nice to take a look down memory lane and remind myself that although there were some of the rough goes that each year brings, there were also some high points too.  It is so important to keep these high points in your memory to remind you that life isn’t that bad and when you are feeling down and out, you can always pull on your best memories to keep yourself in check.

So more as a reminder to myself when I’m feeling bad about my nutrition (or lack thereof), how I’ve fallen off the workout wagon (I will get back on soon, I promise), or how I continuously make excuses why I’m not making it to the gym (it’s freaking cold outside!) – I can take a look back at my 2013 and know that if I did it once, I can do it again, and if I stick to it I can probably do it better.

Without further ado – my top 10 2013  fitness highlights…

1. I climbed 36 flights of stairs.  That’s 780 steps and 500 feet straight up in 7 minutes and 6 seconds coming in 3rd place in my age group and 206th out of 1,068 people.  Not bad for my first try and not training.

2. I hit a new personal record for my 2nd half marathon.  I ran the OneAmerica 500 half marathon in exactly 2 hours, which of course was my goal.  I’m so proud of that number and I’m hoping to maybe hit a new PR in 2014.

3. I placed 3rd in my age division at the KeyBank 8K during the Carmel Marathon Weekend.  This put me in the running for the Triple Crown Series.

4.  I placed 3rd in my age division along with my husband at the Geist 5K this year and we ran the 5 miles back to the car in the rain.  It was definitely a memorable race.

5. I won 1st place in my age division in the Triple Crown Series 8K events (KeyBank 8K, Eagle Creek 8K, Hoosier Park 8K).  The first time I’ve ever placed 1st in anything!

6. I placed 1st in my age division at the Noblesville Fit Fest 5K.  The second time I’ve placed 1st in a race and it was in the same year!

7.  With the support of a few friends, I completed my first Whole30 program without any cheats or having to start over.  Through this program (and a lot of testing and doctor visits) I was able to determine that I have a gluten and dairy intolerance that was causing some undesirable effects on my body.  I have now since remedied those and I am feeling WAY better.

8. I was able to help a friend run in her first half marathon and ensure that she reached her goal of finishing in 2 hours and 30 minutes or less.  There were times where she wanted to stop but together we pushed through and we ended up beating her goal by a few minutes.  I am truly blessed to have been able to be a part of that experience with her.

9. I tried many new fitness activities in 2013 including CrossFit, SkyZone Skyrobics (trampoline exercises), Insanity, Hip Hop Abs, and Boxing to name a few.  Pushing myself out of my comfort zone allowed me to realize that there are some activities that I really enjoy that I never thought I would and others that just aren’t the right fit for me and that is COMPLETELY okay.

10.  I had a 2013 goal to run 12 races in 12 months and I met my goal.  I used to be that person who said, “The only way I would run is if someone was chasing me,” or “Look at those people running outside.   They look miserable.”  I never thought I would have enjoyed running as much as I do and I look forward to keeping up with this fitness adventure in 2014.  Perhaps 14 races in 2014 should be my next goal.  What do you think?

Happy New Year!

 

Indianapolis Monumental Half Marathon

The Indianapolis Monumental Half Marathon was my 2nd half marathon for the 2013 running season and my last race of the running season as well.  Yes – I’ve hung up my running sneakers until the weather gets warmer again (metaphorically… we all know I still workout during the winter months, I just don’t pay to run in the cold).  I’ve never run in the Indy Monumental half before, but I’ve run two downtown races so I figured it would pretty much be the same thing.

For this last race, I ran with my friend, Alyssa.  Alyssa decided to run the half marathon (her first half marathon) to raise money for Joy’s House, an adult day service in Indianapolis for adults who need assistant and cannot provide for themselves.  She had a goal of $200 and a finish time of 2 hours and 30 minutes.

Where do I come into play you might be thinking?  My job was to be her running buddy, to keep her motivated when she wanted to quit, to help her with her pacing, and to let her know she was doing a good job.  I was able to run with Alyssa a few times prior to our actual race day but nothing more than 8 miles.  In fact, neither one of us ran more than 8 miles before the race.  (To be honest, I didn’t train as much as I should have for this race but I was in the middle of moving from my house into an apartment and then from an apartment to my new house… it was quite a hectic month for me).  I wasn’t too worried for myself, however, knowing I had run 13.1 miles earlier in the year and I run quite often.  I know how to pace myself for longer runs without over doing it in it the beginning.

Race day arrives and we get to the start line.  There is no race coral and no one is really pushing to be up towards the front.  I find this oddly refreshing compared to my last downtown half marathon start.  It is very relaxed.  The music starts and we are off.

We ran most of the 13.1 miles with a couple of walk breaks and lots of water breaks to ensure hydration.  In the end, not only did Alyssa exceed her $200 fundraising goal, but she also finished her very first half marathon in just 2 hours and 24 minutes (6 minutes under her goal).   I am so proud of her and I’m so glad I was a part of it!  Way to go!

Image

Alyssa and I with our finisher medals and bananas!

Ghost and Goblin 5K

The Ghost and Goblin 5K has got to be in my top 5 favorite 5Ks to run, most likely because I get to see a bunch of my students participating plus the proceeds benefits my school district. But it is also a really fun course to run. It takes you through downtown Carmel and over to the Monon trail for some great fall scenery before taking you back to the high school.

Ever since I was hired by Carmel Clay School District, I have run in the Ghost and Goblin 5K. In fact, this race was my very first 5K I ever ran in back in 2011. It really does hold a special place in my heart.

This year it was unusually brisk out for an October run, 33 degrees to be exact. Luckily I had my long pants, long sleeve running shirt, and running gloves to keep me warm. I can’t say the same for my supportive husband who had all of his jogging pants in storage (we were in the process of moving and the majority of our stuff was in storage). He toughed it out in a pair of gym shorts, long sleeve shirt, and a thin jacket. I’ve certainly got myself a good man!

We headed out for the start line with 5 minutes to spare and took off. The great part about repeating races is that you are familiar with the course and so it is easy to pace yourself. Plus the cold is motivation for you to run a bit faster so you can get warm quicker. We took off, set a solid pace, and simply enjoyed the run. It was over before I knew it and I was back at the high school looking for my students to congratulate them on a job well done!

20131103-222044.jpg

Some of my students who participated in the race.

20131103-222058.jpg

My wonderful, loving, supportive, husband!

 

20131103-222300.jpg

Ghost & Goblin 5K
Official Time: 25:33
Division Place: 11/85
Overall Place: 160/870

 

Coconut Water Review

Anything coconut is all the rage these days.  As I’m sure most of you know, coconut water has many health benefits.  The first thing (which is the sole reason I tried drinking it in the first place) is that it is filled with natural electrolytes.  It is a great way to replenish your electrolytes after an intense workout without any added sugar, preservatives, or ingredients you can’t pronounce.  It is all-natural and who doesn’t like that?  Drinks that are filled with natural electrolytes, like coconut water, are a great way to help lower your blood pressure.  For all of you people out there who watch your carb intake, it has low sugar and carbohydrate levels.  Plus it helps promote healthy skin, fat loss, and weight loss.  If those aren’t reasons to start drinking coconut water, I’m not sure what is.

Naturally, I went out and started buying up coconut water.  Who knew that there were so many coconut water options out there?  I certainly didn’t!  I’m not going to lie, the first time I took a swig of the cold, refreshing drink I about spit it out all over the place.  NASTY!  Eventually, I branched out a tried other brands.  Some are better than others and I haven’t tried them all, but here is what I’ve found.

Brand - Zico Retailer - Walmart Price - $1.89  Taste - Horrific This was by far the WORST tasting coconut water I've ever had.  Too bad for me I bought 4 bottles of it because it was cheap.  It has a funny flavor and it is not refreshing in the slightest.  I do not recommend it.

Brand – Zico
Retailer – Walmart
Price – $1.89
Taste – Horrific
This was by far the WORST tasting coconut water I’ve ever had. Too bad for me I bought 4 bottles of it because it was cheap. It has a funny flavor and it is not refreshing in the slightest. I do not recommend it.

Brand - O.N.E Retailer - Walmart Price - $1.99 Taste - Okay I found this brand to be a bit bland.  It was okay and for the price, I was hoping for something better.  I will say it was a step above Zico, but you get less in this juice box style drink.

Brand – O.N.E
Retailer – Walmart
Price – $1.99
Taste – Okay
I found this brand to be a bit bland. It was okay and for the price, I was hoping for something better. I will say it was a step above Zico, but you get less in this juice box style drink.

Brand - Earth Fare Retailer - Earth Fare Price - On Sale $1.00 Taste - Pretty Good Out of all the plain coconut water I've tasted, this was the best.  I actually like it pretty well and the fact I got it on sale for a $1.00 was an added bonus (especially since I bought 5 cans).  There are 2 servings per can but at 110 calories, I think it's pretty worth it.

Brand – Earth Fare
Retailer – Earth Fare
Price – On Sale $1.00
Taste – Pretty Good
Out of all the plain coconut water I’ve tasted, this was the best. I actually like it pretty well and the fact I got it on sale for a $1.00 was an added bonus (especially since I bought 5 cans). There are 2 servings per can but at 110 calories, I think it’s pretty worth it.

Brand - Coco Retailer - Earth Fare Price - $1.99 Taste - Sweet and Refreshing I found this brand while perusing the aisles of Earth Fare.  It is gogi berry and lychee flavored which added to the overall light and refreshing taste.  However, it does have pulp in it so after I got over the shock of slimy pieces of clear stuff floating around in my water, I thought it was pretty good.  If you are not down with the pulp, I'd pass on this one.

Brand – alo Coco
Retailer – Earth Fare
Price – $1.99
Taste – Sweet and Refreshing
I found this brand while perusing the aisles of Earth Fare. It is gogi berry and lychee flavored which added to the overall light and refreshing taste. However, it does have pulp in it so after I got over the shock of slimy pieces of clear stuff floating around in my water, I thought it was pretty good. If you are not down with the pulp, I’d pass on this one.

 

Brand - Vita Coco Retailer - Walmart Price - $1.99 Taste - SO GOOD! This is by far my favorite flavor of this brand, probably because it is tropical and it makes me feel like I should be sipping it out of an actual coconut, kicking my feet up, and catching some rays - not finishing up an 8-mile run.  The bottle is a bit larger and so you have to pour it out in a cup otherwise end up drinking more than 2 servings (which I end up doing anyway).

Brand – Vita Coco
Retailer – Walmart
Price – $2.79
Taste – SO GOOD!
This is by far my favorite flavor of this brand, probably because it is tropical and it makes me feel like I should be sipping it out of an actual coconut, kicking my feet up, and catching some rays – not finishing up an 8-mile run. The bottle is a bit larger and so you have to pour it out in a cup otherwise end up drinking more than 2 servings (which I end up doing anyway).

So now you know – if you know of other brands please feel free to add to the comment box.  I’d love to know what brand you love (or hate).   If you’ve never tried coconut water before, I challenge you to go ahead and give it a try.  Your body will thank you for it!