7k, fitness, Health, mamavation, Miss Shannan, Moms Running, team ortho

WE GOT LUCKY FOR THE GET LUCKY 7K – MAMAVATION POST

Today we’re getting more snow. That fact is about enough to make me pull my hair out, but I’m thankful that the snow demons held off until today. Their snowy tardiness meant that the weather was still wonderful for last Saturday’s Get Lucky 7k race.
My good friend, Nicole, and I signed up for this race months ago, forgetting the unpredictability of Minnesota weather. At least the snow-mathon that has been this winter let up long enough for us to have a great race.
We finished in just under an hour, which isn’t record breaking we know, but it stills feels great to be able to say “we finished.”

Now I’m talking her into doing the Minneapolis Marathon with me as a relay. I’m hoping that my powers of persuasion will be strong enough. I might have to use the “Jedi Mind Trick” but if we can get a team of four of us together, we can break that race down to about six miles a piece. Sizeable chunk, I know, but I promised her that she won’t die during the race 🙂

In the meantime, back to shoveling snow around here and back to the treadmill till the roads clear. Keep it frosty.
 
healthy eating, mamavation, Miss Shannan, toddler

MAMAVATION MONDAY – DONE IN BY THE DISHWARE

I like it when life accidentally helps with your diet options. For instance, last week I bought my toddler some new bowls. In my eyes they are awesome. Perfect size, Perfect shape. Just macho enough for my little man.

In his eyes they are awful. Who knows why, but he despises them. He clearly thinks the new bowls blow. I put his food in one. He dumped it on the table. But then he ate it, without having his eating experience tainted by the mom’s new offending bowls.

But I’m putting the Toddler Un-approved bowls to good use as part of my 2011 Portion Control Party. Our “Regular” bowls are much bigger than a regular portion should be. After measuring the new little bowls, it turns out that they are much closer to what I should be consuming anyway. Imagine that! Even my old dishware was out to get me.

So far, I haven’t made any headway on trying to drop those elusive 10 pounds, but I have managed to hold my weight steady over the holiday season, when snacks abound and workout times give way to holiday parties.

So it’s a win for everyone. My tot gets to stick with his old familiar albeit beat up bowls. And I get to feel dainty when I eat, instead of feeling like I have on a feedbag. Happy Holidays.

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fitness, mamavation, Miss Shannan, mom, running, team ortho

MAMAVATION MONDAY – MY FEET WILL THANK ME FOR IT

Today I had to make a very difficult decision. It’s Black Monday. I was all geeked up to go online and but these awesome furry boots. They are adorable. I would look AMAZING in them. Buying them is stimulating the economy, right??? But, I’m also on a budget.

Instead of feeding my shoe fetish, I came to my senses and registered for the Team Ortho Get Lucky 7K that happens in March. I’ve only got so much money and I couldn’t do both. I hope the boots find a good home with some other fashionista.
At least, this way the money goes to a good cause. The race is organized by Team Ortho and they work to improve and enhance the lives of orthopaedic patients by supporting research, education, and advancements in orthopaedic technology. They also promote good muscular, skeletal, and joint health by encouraging an active lifestyle. The shoe store only promotes its awesome collections of furry leather-clad pieces of heaven.
And I’ll get this awesome sweatshirt for finishing the race in March, so my closet won’t go totally unfifilled.

Also, this week I changed my SparkPeople account to tighten up my calorie count a bit. I’ve let the holidays get to me and the added discipline will do me good. I’ve still got a pound to loose of the 2 pound gain that I picked up pre-Thanksgiving, so while I’m at it, I’ve decided to try and 5 pounds all together to give myself some added breathing room.

I feel much more at peace with my decision to pay for the race instead of the shoes. Those furry boots probably would have hurt my feet anyway.

healthly living, healthy eating, mamavation, Miss Shannan, weight loss

MAMAVATION MONDAY – I GOT CAUGHT BY THE "DID NOTS"

I gained two pounds in the last two weeks. Two pounds doesn’t sound like much. In fact lots of things weigh more that 2 pounds. Dumbbells, bags of flour, my winter boot. But after losing over 50 pounds and keeping it off for over a year, I’m not trying to go back.

It’s my fault. I did just about everything wrong last week. I ate out too many times and did not plan my meals ahead. I did not log my food like I usually do. I did not keep away from the alcohol. I did not work out. I did not drink enough water each day. I din not get enough sleep. And the end result of all those “did nots” – TWO GIANT POUNDS. Somebody smack me.
Now I’ve got to get back on track. Thanksgiving is next week and now more than ever I’m determined to keep things in check during one of the biggest overindulgent holidays of the year. I also don’t want to ruin it for the family, so I’m continuing my quest for recipes makeovers that my whole family can enjoy.
We’re loading up on the veggies and greens this year. Including the slimmed downed version of our family favorite Collard Greens. They can be really great for you and have. ton of vitamins and antioxidants. But it’s easy to ruin the benefits by seasoning them with greasy Ham Hocks or fatty bacon. This year, I’m using the steamer and turkey bacon instead to get rid of the unnecessary calories and fat.
I’ve also included an updated Sweet Potato Pie recipe. I’m not crazy enough to think I an get away without having pie, but I can shave some undesirable fat and calories off the darn thing. This version that I found in Fitness Magazine cuts out the butter, sugar, and whole milk and focus on the Sweet Potato, which is actually good for you.

This week, I plan to pile up the “dids” and leave the “did not” for someone else. Enjoy.

Sweet Potato Pie

Makes 12 servings


Ingredients
Low-Fat Crust

1 3/4 cups all-purpose flour
1/4 teaspoon salt
6 tablespoons chilled oil (canola or olive oil)
1 extra-large egg white; lightly beaten
1 1/2 teaspoons vinegar, either white wine or apple cider
Ice water as needed

Sweet Potato Filling
16 ounces sweet potatoes, baked till soft, with skins removed
4 egg whites
1/2 cup sugar or Splenda
1 1/4 teaspoons cinnamon
1/2 teaspoon ginger
1/4 teaspoon cloves
12-ounce can evaporated skim milk

Directions
To make crust: Preheat oven to 350 degrees F. Mix flour and salt in a medium bowl. Carve a small well in the middle of the flour and add chilled oil to it. Mix with fork until dough is crumbly. Mix in beaten egg white and white wine vinegar. Using your hands, form dough into ball, adding ice water to the dough if it is still a bit crumbly. Dough should hold together well. Refrigerate until very cold (1/2 hour). Roll dough on a floured surface until 1 inch thick. Drape over 9-inch pie pan, being careful not to tear the dough. Trim off the excess pieces and discard. Bake for 7-10 minutes or until golden brown.

To make filling: In a medium-size mixing bowl, mix all ingredients. Pour into the prepared crust and bake at 350 degrees F. for approximately 30 to 45 minutes, until knife inserted in center comes out clean.

Nutrition info: 221 calories, 6g protein, 34g carbohydrate, 7g fat (1g saturated fat), 2g fiber, 125mg sodium
healthly living, healthy eating, kids, mamavation, Minneapolis, Miss Shannan

MAMAVATION MONDAY – LEARNING MY LIMITATIONS

I’m getting back on the Mamavation bandwagon. Over the past two months, I’ve had a lot of things happening all at once.

(Deep Breath)
• We bought a new house, but it’s a foreclosure and needs A LOT of work.
• I booked a bunch of comedy shows between now and the end of the year.
• We put our 2 ½ year old Toddler Tornado into speech therapy hoping that his adorable gibberish will miraculously develop into English.
The hubs and I are so cute.
All while still having my day job and an ever mounting pile of laundry that looms in our bedroom like a giant evil monster. It never slows down. At first I was miserable even thinking about all the things I wanted to do – should do – couldn’t do. Everything. Then I got it together and just let some crap go.
The best thing I’ve learned over this really busy time is that I have limitations. I want to do everything: but I can’t. So I admitted that I should take a break from the Mamavation Sistahood. (Thanks Lori @gutimon for your patience.) I deferred my Half Marathon registration to next year’s event. I kept my expectations on our moving date in check. I let the laundry pile up and now our Todder can use it as a slide. Huzzah.

I’m more at peace now. I’ve managed to stay healthy mentally and physically.  I’ve realized that some things just take a while. They have to develop in their own time.To enjoy life you have to let things run their course and that course can be long and full of twists and turns.

Last November, I posted healthy versions of my favorite Thanksgiving. I really enjoyed it, so here we go again. We’ll start with a new Herb Stuffing recipe I’ve found. Yummm, I can’t wait for my house to smell like the herbs and spices in this awesome recipe. Please let me know what you think.
Have a great week Mamavation ladies. And I hope have some time to breath this week.

Herb Stuffing

Makes 12 1-cup servings


Ingredients
1 1-pound loaf whole wheat bread, cut into 1-inch cubes
8 ounces spicy or regular bulk turkey sausage (or purchase links and remove casing)
1 tablespoon extra-virgin olive oil
4 large stalks celery, very thinly sliced
1 large (10-ounce) red onion, chopped
2 large garlic cloves, minced
12 large fresh sage leaves, finely chopped (about 3 tablespoons)
3 cups natural, fat-free chicken broth

1/3 cup dried, sweetened cranberries

3 tablespoons unsalted butter

3/4 teaspoon fine sea salt, or to taste

Directions
Heat oven to 350 degrees F. Arrange bread cubes evenly on two large baking pans. Brown in oven for about 25 minutes.

In a nonstick skillet over medium-high heat, cook sausage for 5 minutes, breaking into small pieces as it browns; place in a 9-by-13-inch baking pan.

Heat oil in a skillet over medium heat. Add celery, onion, garlic, and sage. Lightly brown, stirring often, about 12 minutes. Meanwhile, in a medium saucepan over medium-low heat, simmer broth, cranberries, and butter for about 10 minutes.

Add celery mixture, bread cubes, and cranberry broth to sausage. Stir until broth is absorbed. Season with salt to taste.

Evenly spread stuffing in pan; cover with foil. Bake for 20 minutes. Uncover and bake 10 minutes.
Nutrition Facts
Nutrition facts per serving:
Servings Per Recipe 12 1-cup servings
Calories199

Total Fat (g)9
Saturated Fat (g)3
Carbohydrate (g)25
Fiber (g)3
Protein (g)8
*Percent Daily Values are based on a 2,000 calorie diet

healthy, mamavation, Miss Shannan

MAMAVATION- PASSING THE TORCH TO MY TOT

For any of my friends who read this post, please know that the comments I am about to make are out of love. But I’ve got to tell you that your eating habits are killing me. You guys fill yourself with some rotten stuff. Please understand, I’ll still hang out with you even though your eating habits are scarry. If I occasionally look at you cross-eyed, it’s just because I watched you eat something that is bound to increase your waistline or give you heart disease. No big deal right?

You do what you want, but we’ve been trying to make sure that we teach our Tot that healty food can be tasty food. We take every chance we get to slip in a fruit or veggie. We slip spinach into his eggs, broccolli into his Mac and Cheese, mixed veggies into his Pasta. So far, he’s good with it and we hope it continues. 

We’ve also started an “At Least Try It” policy in our house. We never make him eat anything, but we do encourage him to at least try new foods.  If he spits it out, oh well, but often he’ll eat it once he gives it a shot. 

So that’s our new strategy for our friends. We’re on a mission to find healthy versions of the food we know they like to replace the crappy versions they currently consume. If the recipes are good enough, maybe they won’t even notice the healthy change until it’s too late.  If we need to go stealth so be it. One of their favorites is Fried Chicken, so lets start with this.

We really liked the upgrade and the chicken came out moist and juicy. Not greazy like the Deep Fried version.  Give it a try. And friends.  Do worry.  Try it. You might like. 🙂

  Oven-Fried Chicken

From: EatingWell.com

Great news – crunchy, flavorful fried chicken can be healthy. We marinate skinless chicken in buttermilk to keep it juicy. A light coating of flour, sesame seeds and spices, misted with olive oil, forms an appealing crust during baking. And with only 7 grams of fat per serving rather than the 20 in typical fried chicken – that is good news.
Servings: 4 servings
Prep: 20 mins
Total: 1 hr 35 mins
1/2 cup nonfat buttermilk
1 tablespoon Dijon mustard

2 cloves garlic, minced

1 teaspoon hot sauce
2 1/2-3 pounds whole chicken legs, skin removed, trimmed and cut into thighs and drumsticks
1/2 cup whole-wheat flour
2 tablespoons sesame seeds
1 1/2 teaspoons paprika
1 teaspoon dried thyme
1 teaspoon baking powder
1/8 teaspoon salt
Freshly ground pepper, to taste
Olive oil cooking spray

Directions

1. Whisk buttermilk, mustard, garlic and hot sauce in a shallow glass dish until well blended. Add chicken and turn to coat. Cover and marinate in the refrigerator for at least 30 minutes or for up to 8 hours.

2. Preheat oven to 425 degrees F. Line a baking sheet with foil. Set a wire rack on the baking sheet and coat it with cooking spray.

3. Whisk flour, sesame seeds, paprika, thyme, baking powder, salt and pepper in a small bowl. Place the flour mixture in a paper bag or large sealable plastic bag. Shaking off excess marinade, place one or two pieces of chicken at a time in the bag and shake to coat. Shake off excess flour and place the chicken on the prepared rack. (Discard any leftover flour mixture and marinade.) Spray the chicken pieces with cooking spray.

4. Bake the chicken until golden brown and no longer pink in the center, 40 to 50 minutes.



Tips:

Tip: No buttermilk? You can use buttermilk powder prepared according to package directions. Or make “sour milk”: mix 1 tablespoon lemon juice or vinegar to 1 cup milk.

MAKE AHEAD TIP: Marinate the chicken for up to 8 hours.

Nutrition Facts

Calories 226, Total Fat 7 g, Saturated Fat 2 g, Monounsaturated Fat 2 g, Cholesterol 130 mg, Sodium 258 mg, Carbohydrate 5 g, Fiber 1 g, Protein 34 g, Potassium 400 mg. Exchanges: Starch 0.33,Lean Meat 4,Fat 1.5

Percent Daily Values are based on a 2,000 calorie diet

exercise, fitness, healthly living, mamavation, Minnesota, Miss Shannan

MAMAVATION – FEELING ANXIOUS? EXERCISE MIGHT BE YOUR ANSWER!

I’ve been super busy lately. Comedy shows, big projects at the radio station, a pushy 2 year-old that is going through a non-sleeping phase. Lions, and Tigers, and Bear’s oh my… It was definitely a struggle to get to the gym and stay motivated. With all the crap going on, my stress level is through the roof. It sucks: laying awake at night worrying about crap that I can’t do anything about at 3:00 am any way. What the heck???

Of course at busy times it’s easy to default to sitting on the sofa, eating tasty snacks and staring at the TV. But I’ve got a good reason for you to get up and get moving instead.

In the March/April issue of the American Council on Exercise’s magazine, Fitness Matters, they talk about a study conducted by the researchers at Princeton University. Of course the study was on rats and basically they studied two groups: one that they stressed out for three to six weeks and another group that still was stressed out, but also had the chancee to run everyday.

During the study those industrious little Princeton researchers found that the group of rats that ran for six weeks showed less stress-induced anxiety than the non-running rats. And they say that moderate exercise appears to have the same effect on humans. The researchers aren’t sure if we humans need more or less exercise than our rodent-like brethren, but they do say “don’t quit.” We may not feel the “magical reduction of stress” right away, but they are sure they will come.

So next week is guaranteed to be just as busy for me at work as ever, but I’ve already built in some time to workout, including chatting up my boss so I can come in a little later on a couple of days. That way I have time to get my run in before work. Only nine more weeks till race time, so I need to stay on my game.

And I’m going to keep researching some healthy but tasty recipes. I tried to the Minnesotan custom of making dessert “bars” this weekend with no recipe and the experiment failed miserably. ABSOLUTE DISASTER. So here is the “re-do” and recipe so you guys can do better than I did.


Raspberry Bars Recipe – ACE Healthy Recipes – American Council on Exercise

Also make sure you keep up on the Mamavation Sistahood. Our “Queen” is picking two new Mamavation Moms who are willing to share their weightloss journeys with us. The finalists have been picked and you can vote for you favorite here. The Mamavation Moms selected get some great gifts for our sponsors like EA Sports Active and Earth Footwear.

Hope you have a Anxiety Free week everyone. Keep it moving folks. If a rat can do it, you know you can do it too.