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Health and Fitness information to improve your quality of life


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GF Cinnamon Raisin Protein Bread

This has been a beautiful weekend with sunny skies and cooler temps.  I had a great 8 mile training run this morning and I’m looking forward to trying this cinnamon raisin bread.  It’s gluten free, low carb, and protein.  Oh yeah!  Here is the recipe I found on:

FitnessRX for Women

 

Gluten-Free CINNA-RAISIN PROTEIN BREAD

Ingredients:

1/2 cup of vanilla whey protein powder
1/4 cup unflavored casein powder
3/4 cup gluten-free rolled oats
1 cup egg whites
1 TB cinnamon
1/2 tsp. salt
1/2 tsp. baking powder
3 TB raisins

How to Prepare:

1. Preheat oven to 325 degrees.
2. Put all ingredients except raisins into a food processor or blender (if you don’t have either, you can put into a large bowl and use a hand mixer or whisk) and blend until completely smooth.
3. Pour batter into a small loaf tin and stir raisins into the batter.
4. Bake for approximately 40 minutes, or until the top is golden brown and a knife inserted into center of loaf comes out clean.
5. Let cool for 20 minutes and slice into 8 equal pieces. Enjoy!

NUTRITION DATA
Per slice (loaf serves 8): 110 calories, 17 grams protein, 8 grams carbohydrates, 1 gram fat

100% TASTE, 0% GUILT

 

 

Lo Carb CInnamon Raisin Bread

 

 

 

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Running, Stress Relief, And Gratitude

This week has been stressful due to dealing with some family issues and my mom’s poor health.  I’ve always been a worrier and the increased stress lately has been exhausting and affected my workouts, meals, and sleep.

I’m currently training for a half marathon and was scheduled to run 7 to 8 miles for my long run this weekend.  I tried to prepare myself for my morning run by indulging in healthy carbs and drinking fluids the night before but it didn’t help matters that I tossed and turned most of the night. I woke up several times during the night and finally got up at 5 am to prepare for my run.

My pre-run meal consisted of organic oats topped with walnuts and an expresso.I still felt exhausted after the caffeine, but interestingly enough was still looking forward to my run.  I still began to doubt my ability to complete my planned mileage but was meeting friends so decided to do what I could do.

I met my running buddies who both had issues with sleep too. This seems to be fairly common in runners .  I suspect it has something to do with the anticipation of getting up before the break of dawn combined with running for the sake of “fun.” Nevertheless, we all looked at the bright side and noticed that at least there was less humidity and it was in the low 70’s

 

runwithyourheart

The first couple of miles were grueling and went by extremely slow. My legs felt like bricks. I decided to drink some water and refuel with carbs half-way through my run.

I ate half a package of sports beans I recently purchased to see if that would help.

What are sports beans?

Sport Beans   are energizing Jelly Beans that are formulated to help fuel the body during intense exercise. Clinically proven to maximize sports performance, each bean is loaded with carbs for fuel, electrolytes to help maintain fluid balance and vitamins to optimize energy release and protect cells against oxidative damage”
I hadn’t tried sports beans in a couple of years but discovered them again while buying groceries last week. I had given them a try in the past but they made me sick. I began to experiment with other snacks but never found anything special.
I researched the sports beans later and discovered it’s important to drink plenty of water with them to avoid stomach issues. I definitely didn’t do that when I tried them.
The directions on the package of sports beans said to take the entire package thirty minutes before your workout.  I decided to refuel at mile four with half the package and made sure to drink plenty of water with them.  I definitely noticed an extra boost of energy and my legs felt lighter about 15 to 20 minutes later.
I was able to increase my pace and finished with a strong final push the last mile.  I love the quote “when your legs get tired run with your heart.”  I often do that the last few miles but it makes the finish that much sweeter.
The endorphins provided a good rush and reinforced my reason for running.  Running is such a great outlet for me. It helps to clear my mind and gives me a chance to enjoy and appreciate nature .
Running at the break of dawn and  watching the sunrise always fills me with gratitude.  It truly makes me realize what a gift our health is and how lucky I am to be able to exercise.

 

I always finish my run with a better perspective and realize that no matter what’s going on in my life right now, it could be a lot worse.  I am truly blessed to have a loving family, home, food to eat, and live in the USA “HOME OF THE FREE”


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BodyBalance- Tai Chi, Yoga, and Pilates

BodyBalance sequence

Love teaching Les Mills Body Balance classes.  They provide us with the most up to date education in the industry; as well as choreography and music.

 

 

Here is a teaser for the general class design:

Their ab tracks are amazing and one of the reasons at age 57, I keep a strong core and good abs.

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Check with your local gym and see if they offer Les Mills classes. They have something for everyone- Weight training, kickbox, cardio conditioning and more.


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Define The Muscle, Burn The Fat

runwithyourheart

6 mile run this weekend felt good!  The humidity was intense even at 6 am but I pushed through and got out of my comfort zone.  My legs were tired and I was definitely “running with my heart.”  My runs around 6 miles or more are great fat burning workouts for me.  I really can see more muscle definition when I combine longer runs and weight training.

I finished my run with lots of water to replenish fluids and a post run snack. IMG_20170709_150908This smoothie with avocado, spinach, and pear was delicious. I definitely moved out of my comfort zone during my run and this was a well deserved treat

After recovery, I followed up my cardio with some triceps and chest work. I did 4 sets of tricep pressdowns alternating with bosu ball close grip push ups to burn out my triceps.  triceppressdown

 


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Six Pack ABS -Try My Intense AB Circuit

Ready for an intense workout that will get your heart pumping and  will help you create lean, defined abs?

It’s the weekend, don’t let it destroy your progress and hard work you put in during the week 🙂  It’s ok to plan one cheat meal but offset it with a little more activity and clean eating the rest of the day.

The abdominal muscles can be the hardest to uncover and define as it is one of the areas many people store fat.  To see definition in the abs requires a clean diet and a workout plan that includes cardio, weight training and core work.  Check out my ab circuit that will help get you started.  20170613_075037

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Ultimate Fat Burning Juice

Been experimenting with different juices to help get my daily intake of fruits and veggies. I been on a grapefruit kick lately and had never really thought about juicing grapefruit.  However, came up with this concoction that I absolutely love.

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It contains 4 of these ultimate FAT BURNING FOODS!

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I made sure to get just the fruit sections of the grapefruit and peeled away all of the white fleshy part of the fruit.  Here is the recipe:

1 Medium size RUBY RED grapefruit

1 cup of organic spinach

4-5 large organic dark cherries

1/2 cup of fresh pineapple

1 tbsp organic chia seeds

filtered water

ice

Blend ingredients and enjoy!!  Delicious. Let me know how you like 🙂