Wednesday, September 28, 2016

National Women's Health & Fitness Day


Running has been a part of my life for years now. Being a runner is something I'm very proud of! By no means am I an expert in it but it is definitely a therapeutic thing for me. I run for my mental and physical health alike. The best advice I can offer is to find some form of exercise that you love. For some, that's workout classes and for others it's organized sports. No matter what it is, embrace it!

Today I decided to do a roundup about my diet and exercise regimen. I do have my degree in Dietetics, but it's important that I note I am not a Registered Dietitian. If you're interested in utilizing a Dietitian, I would be happy to put you in touch with one of my RD friends! Just shoot me an email to :).

Workout Routine:

I run 4 1/2 miles, 5 times a week. In my previous neighborhood, this run was a little shorter but it incorporated hills which I would suggest for a variation! In my new place, I run down the streets surrounding me (very scenic, I love my little town!) which is relatively flat.

Once I finish the run, it's on to a few intervals with push ups, crunches and squats.

I run through 2 sets of the following:

30 squats

30 push ups
 30 crunches (straight)
30 crunches (to the right)
30 crunches (to the left)


{ breakfast }

I'm a creature of habit when it comes to breakfast! I start almost every morning with my greek yogurt concoction and a banana. My greek yogurt "recipe" is below:

1 Chobani Greek Yogurt

2 tablespoons of Flax Chia Blend
Pinch of cinnamon

(Panera's Ancient Grain & Arugula Salad + avocado)

{ lunch } 

I like to vary my lunch depending on the day. Occasionally I will have my bigger meal at lunch but most of the time, lunchtime consists of a nutritious salad. Let me explain what I mean when I say a "nutritious salad". Sure, you might think that all salads should be considered healthy. Don't fall into this trap, guys!

I try to make sure that my salads have at least two superfoods in them. Most of the time, I find those superfoods in avocados and spinach or kale. Bring on the greens for this girl! :) 

In the last few months, I've been traveling once a week for my job. While some use this is an excuse to max out their cheat meals, I refuse to let that be the case for my diet. I've fallen in love with two of Panera Bread's salads - Ancient Grain & Arugula Salad and Chicken and Romaine & Kale Caesar Salad with Chicken. I ask to have both salads topped with avocado - say hello to your superfoods!

While I've become quite the Panera addict, I like to go for a budget-friendly salad from my neighborhood Kroger when eating at home. It's a pre-made spinach salad (you can find these in little to go bowls by the salad mixes!). From there, I add half an avocado. Good to go - on the go!

{ snacks }

(only every once in a while, I try not to if possible!)

Like I said above, I really try to not snack. It's a slippery slope with me and snacks. I'd rather just keep it to the simple three meals a day. However, there are times were a girl just needs a little bit of something to munch on before the next meal! When hunger strikes, I reach for low calorie options. This way a snack doesn't completely ruin my diet for the day.

I keep 2% milk string cheese and turkey pepperoni in the fridge at all times. These are low calorie options that get the job done when it comes to protein. One suggestion of mine with snacks - stay away from empty calories! If you munch on chips to tide you over, you'll just be hungry again in a New York minute. Reach for something that will stick with ya!

{ dinner }

Winner, winner protein dinner!

I will start this by saying I haven't always been the best when it comes to eating meat. For a long time, I was practically a vegetarian with just a small dose of chicken here and there. Once I started running more, that all changed. This diet change was for the better for several different reasons.

I've noticed that incorporating more meat in my diet helps me feel satisfied for longer and keeps me from reaching for the pretzels. Not only this but it helps me make it through my runs with a little more ease than before!

I've started buying Hormel's marinated pork tenderloin. They have all kinds of different marinades from lemon & garlic to mesquite BBQ. I've tried quite a few of them and I would say that the lemon & garlic is my favorite! This pork tenderloin makes six different servings making it perfect for leftovers throughout the week! I always seem to be on the fly during the week so having something easy and nutritious like this to heat up always saves the day. 

Two other items that you will always find in my fridge are tomatoes and avocados. I cut both of this up and layer tomatoes on the bottom, avocados on top. From there, I sprinkle the veggies with a little truffle salt (this one's my favorite!). Once the truffle salt is sprinkled, I top that with balsamic (this one's my favorite - and I've tried a lot of balsamic :).

Don't forget the carbs! I know carbs get a bad rep and a lot of people end up avoiding them altogether. I beg of you to not do this! Carbs are not your enemy, I promise. It's all about eating the right carbs that make the (healthy) world go round. I buy a multigrain loaf from Kroger's bakery. This is filled with all kinds of yummy grains that I just can't get enough of! I heat that up and pair it with oil and balsamic. I fill a little side plate with a base of EVOO (Lucini is my favorite), sprinkle a little garlic powder (great for helping inflammation and all sorts of other health benefits), and top it with balsamic.

Phew! I hope I didn't completely wear you out with all this info! 

Keep in mind that the diet I've listed above is just an example of my day-to-day. I do incorporate other kinds of food but I didn't want to wear you out breaking down every little thing I've ever eaten :). Feel free to leave your questions below in the comment section! 

Thank you so much for following along! It means so much to me! :)