Endurance Training

If anyone had ever told me that I would choose to train for endurance athletic events in my mid-40's I would have told them they were out of their mind. There is now way I would ever have predicted that I would be running let alone running distances. To run long distances or for hours at a time, you need to train. The body needs to build up to long unending cardio sessions. Today when I was cardio-knitting I was pondering the depths of endurance training as it relates to running half marathon races and as it relates to sweater knitting.

My goal of running 4 half marathon races during 2012 had me logging in quite a few miles. I ran three and four days every week. Yes, there were a couple of weeks since January 2012 that I did not run. The only reason I didn't run those weeks was because I was sick. I feel fortunate that those weeks were few this year. Now that the final half marathon race is only 5 days away I have my training eyes on a new goal. My first marathon race in March. To prepare for that longer endurance I'm increasing my running and my cross training. The goal is to have the body accustomed to exercising for hours. Not hours and hours and hours, just 4 hours.

As I posted last week I've begun cardio-knitting for and one-two hours on my non-running days. This past weekend I had the fabulous opportunity to experience the benefits of that cross training before my big race. I ran a 12K yesterday. I ran it as a coach with a client who had never run more than 5 miles. Instead of running at my normal pace or pushing myself to run a personal record, I ran at her pace. That slower pace was what could be called an "easy run," if you can imagine running 7.5 miles as an easy run. I was so proud of her for running 99% of the race! What did I gain? A huge wealth of knowledge! I learned that cross training has extended my cardiovascular capabilities without me needing to run more miles. I learned that with my current level of running fitness I could easily have run another 6-7 miles. I learned that I'm quite prepared to run my next race exactly the way I want to, as though it were "just another long run."

How does endurance training relate to knitting sweaters? As you can imagine knitting a sweater requires a good deal of time commitment. Before you embark on the adventure of knitting said sweater you need to assemble all the materials, tools, and pattern. Reading the pattern from start to finish is always recommended. A knitting pattern is just like any other set of instructions, it tells you where to begin, where to end, and what to do along the way. One item that all knitting patterns list is gauge. Gauge is the number of stitches and rows knit per square inch. Master knitters, and knitters who want their item to actually fit, will knit a gauge swatch. This swatch is much like a practice run. You knit a piece of fabric that is four inches square. Just a mini practice sample of the garment itself.

I usually knit lots of socks and shawls. Gauge is not very important with shawls. It is not important for a rectangular or triangular piece of knitting intended to drape over the shoulders without a particular fit to be the exact same size as the pattern directions. With my sock knitting I'm not terribly concerned with my gauge either. I knit so many socks I'm familiar enough with my gauge that I can pick up my needles and yarn, match choose a pattern and go. Sweaters though are a completely different story. I need to swatch. I need to swatch using two or three different size needles to get the right number of stitches.

I've been wanting to knit the Gathered Pullover for 5 years. Yes, some patterns hang around and wait for me while others grab me by the throat and demand to be knit immediately. This sweater has been patient. It has even waited while I have the yarn in the house to knit it up with. I decided this would be a fun sweater to take to the beach this weekend. I'm hoping for some beautiful weather to sit outside and knit in. I'm OK with sitting outside in a sweater or sweatshirt while I knit. I just want to be able to knit on the beach. My yarn is a lovely hand dyed yarn. I have four skeins and each is slightly different than the other. I needed to swatch all four skeins of yarn to find the perfect blend of colors in order to come up with a pleasing sweater. My swatches are my practice runs that gear me up for the endurance event of knitting a full sweater.

I'm finding my endurance training is taking a toll on my cooking. I don't have as much time for cooking nor do I have the same interest in creating new foods in the kitchen. What I have been doing is going for basic protein and veggies. I purchased a large bag of broccoli florets, a pound box of baby spinach, one of baby kale, and one of spring mix. I picked up easy protein too, ground turkey, rotisserie chicken, and chicken thighs. My meals have been an odd mix of these. Example?? Sure!

Odd Spinach Salad

2 cups baby spinach leaves
1/4 pound ground turkey
1/4 cup chopped peppers
garlic powder and pepper to taste
1 serving guacamole

Saute the ground turkey and the chopped peppers with garlic powder and pepper. Layer the spinach, ground turkey, and the guacamole on one plate.

Internet and Storms

As everyone knows, the East Coast of the United States suffered a terrible storm this week. Western North Carolina was not spared the high winds, and we also experienced a mix of snow, sleet, and rain instead of the heavy rains that the coastline experienced. While I am deeply saddened by the loss of life and the tremendous damage to property, I am also grateful that the storm spared my town the heavy snow and ice that was predicted. Based on past experiences, I was prepared to loose power and not be able to drive for days due to icy roads.

What did happen? Not much except my internet at home is glitching off and on. It works for a minute and then it stops. Ironically, there were AT&T technicians on my street Monday and Tuesday. Both days when they were there the internet service was fine. I thought they had fixed some issue in the lines on the street. No such luck. I have thought though it might be fun to call and ask AT&T if they would please send out a repair truck and just leave it parked in front of my house. That would be a much better solution than me spending 45 minutes on the phone with a repair-techy person.

So how did I keep myself busy for 2 days while I was offline and not writing? I finished that $5 in Paris sweater. I ripped back the collar. That silly task took me over an hour. Who knew it would be so hard to unknit a sweater collar? I'm pleased with the results! The body of the sweater is a beautiful collage of color and the ribbed bands hold it all together.

I did an hour of cardio indoors at the gym and saw clients afterward. I attempted an hour on the treadmill. Oh did I ever try! I made it 35 minutes before I finally caved in to the soreness in my joints and the boredom! Then I switched to our Elliptical Edge by StarTrac (he he). I did that for another 25 minutes of burning quads. I think I might be spoiled with outdoor running. I'm not sure how to handle that. We are rapidly approaching winter and after the OBX half marathon race in 10 days I'll be training for my first marathon, the premier Asheville Marathon on the Builtmore Estate here in Asheville, North Carolina. This winter, I might be forced to run 2 or 3 hours on the treadmill. Looks like I'll need to search out some inspirational running music for those long treadmill runs.

Finally, I went grocery shopping. I learned that if the weather is already bad and you go to the grocery store it is empty of people! I went to the busiest health food store in town just before 5 pm and there were plenty of parking spaces and very few other last minute dinner shoppers in the store. I wish I'd bought more food when I was there. Somehow I only bought for one day. Silly. I bought enough fresh chicken to enjoy a tasty high protein entree Spicy Baked Chicken Thighs. (Thighs have a higher concentration of the amino-acid L-cartintine in particular ~ essential for metabolizing fat and other fun things! They are a little more fatty, so enjoy them about once a week.)

Spicy Baked Chicken Thighs

1 pound boneless chicken thighs
1/2 onion, diced
2 jalapeno peppers, sliced
2 tsp garlic powder
Sea salt and pepper to taste

Put all in a 9x9 baking pan and toss together, coating the chicken. Bake at 350 for 45 minutes or until cooked through. Serve on a large green salad for a healthy lunch or with two hot veggie sides for dinner.

Progress

Progress can be measured in large chunks or small bits. Sometimes our biggest goals, those ones we would like to take chunks out of, come to us in small bits. When those successes seem to slow and come at a snail's pace it is important to take a moment and look at the bigger picture. How long have you been working toward the goal? No really. How long?

I know I've set some goals recently that are inching their way along. If I take an honest look at them and assess where they originated I've been working on them for years not months. In my early to mid 30's I was what I consider my ideal weight but not my ideal body fat percentage. As a fitness professional I am quite aware of the difference here and how it plays out on a person's (me in this case) health. Unfortunately for me my health took an interesting turn in my early 40's. I broke my leg in 3 places and required 8 screws and a plate to repair it. When I was finally able to walk easily again, I found myself with an even higher body fat percentage and a scale weight that made me sad.

It has taken me diligent work but my fitness has improved and my numbers are turning around. One factor has been my dedication to my TLS low glycemic impact eating. Once I saw how easy it is to put on lean muscle and take off unwanted fat by eating healthy whole foods I chose to be a coach. Now my eating plan fuels my goals.

Another factor is my dedication to exercise. Running has completely changed my life. Today's run was 5.5 miles. I ran on flat ground. I stopped when I felt pain and ran when the pain eased off. I knew my body could sustain the run. I knew my muscles could continue. I knew my lungs and heart were strong enough to take the extended cardiovascular exercise. I was happy about that.

When I take a look back at where I was 4 years ago I am amazed. I am awed at where I was and where I am now. I could never have run 5.5 miles 4 years ago. I doubt I could have run 1 mile. I had to learn I wanted to run. I had to find that bottom place, even as a trainer, to get to the place where I wanted to excel. Once I reached that place I had to start the training. Most people don't wake up runners. Most people have to start walking. Then they have to progress to walking with a few jogging or running bursts in there. Eventually they switch out to running. Few people enjoy running more than 3-5 miles. Some people enjoy endurance running. I never thought I was one of those people.

Six weeks ago I wanted to make my 5 mile easy run be an 8 mile run. I wanted to have that easy recovery at the longer distance. Yesterday's run was not 8 miles but it was darn close. This morning I woke without any soreness in my body. I feel I've achieved that goal. That is one step on the road to my grander goal. My goal of running a full marathon in less than 5 hours in March. My scale weight is approaching my desires as is my body fat percentage. It seems the running and the fat burning goals are inching their way to achievement at about the same rate as my running goals.

I have a simple exercise for anyone who is struggling with their grand goals right now. Look at that goal. Look at all the steps to achieving that goal. Look at where you had to come from to even state you wanted to reach that goal. Take pride in yourself. Take pride in the path you have been on. Take great pride in what it took to get to where you are today. Think about what your next step is. Are you working on burning fat but not getting the results you desire? Get yourself doing another 30 minutes of cardio. Are you doing plenty of cardio but not eating enough or the right foods? Set a meal plan and follow it to the letter. If you are having issues remembering to eat on time set a timer and eat when the timer goes off. Getting the right foods into the body does not happen by accident. You have to plan it. Getting your cardio done requires planning. Getting your strength training done requires planning. You are just as important as all the people and events that are filling your days. Take the time to put yourself first. I can guarantee you will have more energy and be more productive in the time you offer to others.

How about ranch today?? How about we go for a comfort food? Wouldn't it be nice to have a ranch dressing that you could use without feeling guilty?

Ranch Style Dressing

1/2 cup kefir OR 4 TBS Greek  yogurt mixed with milk to make 1/2 cup
1 tsp garlic powder
1 tsp dill weed
salt and pepper to taste

Mix all ingredients together and allow flavors to meld. Use sparingly on salad. I have used this dressing as a dip for roasted chicken. Yup. I'm just that weird. It does taste yummy though!

Participation

There are days that I feel we should get points for participation simply by getting out of bed. This morning I was not in a participation mood. Fall is in full swing here in the mountains. Mornings are chilly. We were at 40 degrees when I was getting out of bed. Not much incentive for putting on the running clothes and getting out there.

I did it though. I got up and put on my cold weather running tights, tank top, and cold weather running long sleeve shirt. My first half mile was so chilly I had to tuck my hands into the sleeves of my shirt. The next mile I was pushing my sleeves up my arms. By the end of mile 2 I was peeling off the long sleeve and offering a prayer of gratitude to the angel who insisted I wear the tank top under the long sleeve. I was aiming for 8 miles. At mile 7 my ankle chose not to participate any longer. It was cranky and achy. I opted for the half mile steep uphill walk instead of the mile plus a bit of gradual uphill followed by a flat finish to my front door. The ankle is fine now.

I ate a huge breakfast. Now an hour later I'm hungry again. Looks like my metabolism is participating today. Even though I'd love a huge meal heavy with carbohydrate laden pasta I'm going for a nice salad with protein. It is about goals. I'm choosing meals that will get me to my goals. I love salads. Even in the cooler weather salads still hold appeal. I think one reason is I give every effort to make my own salad dressings. They are not hard to prepare. Simple ingredients put together in a variety of ways. For the next 4 days I'll be posting a different salad dressing. I promise there will be a healthy alternative to the classic ranch and a blue cheese option as well. Today?

White Balsamic Pesto-ish Dressing

2 cloves garlic, coarsly chopped
1/2 tsp coarse sea salt
1/4 cup fresh basil OR 1 TBS dried basil
1/4 cup olive oil
1/2 cup white balsamic vinegar

Mash the garlic and sea salt together with a mortar and pestle until the garlic is thoroughly pulverized.

Add the basil and repeat until the basil has turned the mixture green and the leaves are no longer recognizable.

Add the olive oil and slowly combine. Combine the oil mixture and the vinegar. Add to your salad sparingly.

Feeding the Soul

There are days that are meant for feeding the soul. Today was one of those days. I went out for a 5.7 mile hike with 3 other women today. What a moving experience it was! We started mid-morning when the chill had not yet left the forest. The first 1/2 mile was straight up hill and before we reached the top, well the place where it leveled off into a more gentle switchback climb, I had shed one of my layers. We walked through shade and sun. We felt pockets of heat coming up from the valley below and chilly winds that whipped over the mountain top. It was 4 hours of change. It was 4 hours of physical challenge. It was 4 hours of wonder and joy.

Hiking in these mountains is always amazing. The ecosystems change as you ascend. At one point I looked out over a cove of trees with moss covered boulders at their bases. On the next turn there were lush ferns covering the ground. Much of the hike was technical and strenuous. Technical in that we had rocks in the path and roots to avoid tripping on. Strenuous in that we were climbing up about 80% of the time. It was so worth the climb. We reached a few pinnacles where the view was unobstructed. On this clear day I felt like I was seeing the end of the Blue Ridge Mountains off in the distance.

As we hiked we talked. We enjoyed each other's company. The dogs that accompanied us ran and played. At the 3/4 mark as if there was some unspoken agreement we walked in silence. It was peaceful. We were on a ridge with views and drop offs to either side of the single track path. My thoughts fell into place. My heart filled with joy and love. My creative spirit yearned to express itself. My soul filled and was fed by the beauty of the undisturbed wilderness around us. It was a glorious day in the woods!

As we say goodbye to the deep greens of summer I thought I'd honor that change with a French Lentil Salad. Each of the greens in this salad have a distinctly different flavor. I hope you enjoy it!

French Lentil Salad

1 pound dry lentils, cooked and drained
1/2 cup finely sliced scallions
1/2-1 cup chopped Italian parsley
3/4 cup coarsely chopped walnuts
1 lemon, juiced
1/3 cup olive oil

Boil the lentils over medium to low heat for 30-45 minutes or until soft. Drain and rinse them. While the lentils are cooking chop the other ingredients and combine in a bowl. Add the lentils and mix through. This can be eaten right away or served once the flavors have had time to mingle deeply.

Craving Pizza

There are days I have weird food. Weird combinations of food and weird food substitutions. I've been eating an alternative diet for about 15 years. At first I cut out wheat and dairy. I had to cut out mushrooms because they became a migraine trigger. Then I cut out gluten completely. I was eventually forced to cut out soy. So what is left? Veggies, protein, and a few other grains.

I don't feel deprived, often. There are some foods I wish were still in my diet. Just because they taste good and are common social foods. Pizza is one of those foods. I can make a gluten free crust and have a goat cheese pizza. It is tasty. It is not brick oven pizza. This week I'm not eating any grains. No gluten free crust for me. So how am I going to satisfy that pizza craving? By making one of my weird food meals!

Eggplant Pizza Like Dinner

1 Large eggplant, sliced in thin rounds
1 small package baby spinach
1 green pepper, sliced in thin rounds
1 or 2 tomatoes sliced thin

I spread the eggplant out in a single layer on a broiler proof pan and broiled for 5 minutes on each side. Then I layered the spinach on top:

I put pepper rings and tomato slices over the spinach. Then I sprinkled with powdered garlic and put it back under the broiler until the spinach wilted and the tomatoes had started to cook.

It may not be pizza but it satisfied the craving and kept me within the limitations of my meal plan! My blood sugar remained balanced and my taste buds are happy.

Patience

Yesterday I started a new hat. I've been saving a yarn that I spun for a year now. The yarn was spun from Blue Faced Leicester wool. It has a slight shine to it and feels springy as it flows through my hands. This hat has been a lesson in patience for me. I started the cast on the designer recommended. I was not pleased with how it looked as a beginning. I ripped it out. I tried the alternative cast on. It took me a bit to get the hang of what she was telling me to do and even then I was not certain it would be right. I knit one round. I found my stitch count was off. I ripped it out and started over. This last cast on worked. I had the right number of stitches. I was ready to begin a ribbed cuff. I thought that was it. Good to go. No more worries. Just knit it up. Time for joy and celebration. Yes, only 8 rounds into the hat and feeling like the celebration of a completed hat was due.

I completed the cuff and began the cabled design that would be the hat. After 4 rounds of the design I thought it would never work. The yarn was too busy. The pattern didn't show. I was convinced I'd have to rip out and pick a new yarn. Fortunately for me I chose to put it down for the night and wait until morning. Giving it a fair chance I picked it up again today. I decided I'd put so much effort into it already I might as well give it another couple of rounds. Six rounds later I'm pleased with the hat again. I'm happy with the yarn choice. I like the way the pattern is forming. I love the way the designer has written up the pattern. She was smart enough to write a pattern that someone on a detox can understand.

There are so many times in our lives that we give up too soon. I see people giving up on themselves and their goals just before they are about to reach them. It saddens me to watch this happen. Like my hat, these people were just a few steps from seeing their progress. Just a few short steps from reaching a milestone that would fuel them on in their journey.

Body transformation is a slow and steady process. The body requires good fuel and proper exercise just as much as it requires sleep and an environment that encourages peace and calm. As a personal trainer and a TLS coach I can provide wonderful fun workouts and education on proper food choices. I can assist many of my clients in accumulating moments of peace and joy in their lives. I can even make them so tired they sleep well. I cannot walk the path for them. I can and do walk beside them.

Today I've learned that I may need to provide guidance in patience. I may need to point out more of the milestones as they are achieved. I also learned that I may need to have more faith in my own milestones and achievements.

As for food, today is day 6 on my detox. I'm feeling great. I'm super happy today. I'm appreciating the beautiful Fall day and kale is the veggie in abundance. I'm majoring in greens this week. Greens are nutrient dense and fill the body with fiber. There are only so many steamed greens a person can eat though. As I'm tiring of them I decided to make some crispy kale. Ironically crispy kale is a lesson in kitchen patience.

Crispy Kale
1 bunch kale cut in small pieces woody stems removed
Bragg's Liquid Aminos or soy sauce to taste
Garlic powder

Preheat the oven to 375. Lay the kale on a baking sheet in a single layer. Spray with aminos or soy sauce. Sprinkle garlic powder over. Bake for 10-15 minutes watching so the kale just gets crispy but does not burn.  Before and after baking:

Dedicated? You bet!

I woke this morning thinking about dedication. I'm dedicated to my goal. I thought I was dedicated to my goal for a long time now. Perhaps I have been. Perhaps the goal has shifted. I started running in July of 2011. my goal for 2012 was to run 4 half marathon races. Through the year I've also had a goal of dropping 10-15 percent of my body fat. While I've run 3 half marathons, one 13.5 mile trail run, and am training for my final half marathon race of the year I'm no where close (I have 10% left to go) to reaching any fat burning goals.

I don't feel I've been neglecting the fat burning goal. I feel more that I've been expecting that goal to just tag along and somehow be a side effect of the running goals. Running has gotten my cardiovascular health up. My heart is beating quite strong and carries me through long runs up hill. I'm not nearly as winded from exertion as I was 6 weeks ago let alone last Fall. Running has made my legs stronger. I'm able to climb hills without burning quads. I can do squats and lunges that before would have had my knees screaming. Best of all I'm able to run on a leg that has 8 screws and a plate in the ankle and just above without excruciating pain.

But all this running has not created a fat deficit. It has not forced my body to burn the fat down to the percentage I want. I looked at that in detail just before I challenged myself to writing this blog for 90 days straight. I had a little talk with myself. I talked to myself about my goal body fat percentage goal. I wanted to be clear with myself as to why I wanted to reach this goal. Do I really feel this is attainable and what is the purpose? Then I looked at what would be required for me to reach that goal. What would have to change in my attitude? What would I have to change in my diet? What dedication would I have to place in my own journey? Do I really have time for that? Is it all worth it?

The changes I've made in my dedication to my diet are huge for me. Every change that an individual makes is huge for them. I'm 16 years past the giving up soda and sugary drinks change. I've learned over the last 12 years that I'm not just intolerant to wheat but I can no longer eat any gluten. I know of all my other food allergies and sensitivities. For most people these are the toughest challenges. These are the changes that cause cravings and bumps on the road to success.

What changes could be left? Dairy. I love half and half in coffee. It tastes great and I feel something is missing from my coffee if it is black or has a non-dairy substitute milk in it. I'm also a meal skipper. Skipping meals throws off the blood sugar. I know that high and low blood sugar both put the body into a fat storing not a fat burning zone. Somehow this knowledge was not enough to fuel a dedication to eating on time. I also know that when I eat processed grains (for me they are gluten free) my body does not feel good, puts on weight, and puts the brakes on the fat burning.

I have a renewed dedication. I have my goal in sight. I know that burning up that body fat will make running easier and if it is easier it is more fun. I have my why. I have my goal in my heart and on the radar of my daily routine. I know there will be many temptations along the way. I'll deal with them. I'm sure I will write about them in the future. For today I'm going to keep my sights on the goal and the steps necessary to reach that goal. I am dedicated to me reaching my goals.

My detox lunch today? Roasted chickpeas on a grilled spinach salad. Really? Grilled salad? Yes. YUM.

Roasted Chickpeas

1 can chickpeas rinsed and well drained
1 tsp olive oil (unless on detox and then OIL FREE)
sea salt and herbs of choice

Pour the olive oil onto a jelly roll pan or a broiler pan. Add the drained chickpeas and roll to coat. Sprinkle with herbs and salt. I like sea salt and garlic powder best. I have used Cajun spices, Old Bay Seasoning (omit the salt here), Italian herbs, basically what ever suits my fancy at the moment. They go into a 450 degree oven for about 20 minutes. Stir them about a few times to keep them from sticking or burning on one side. If you don't eat them all in one sitting they can be kept in the fridge. I like them as a snack, as part of the meal, and as a topping for salad instead of croutons.

Grilled Spinach Salad

2-3 cups of spinach
Halved cherry tomatoes

Arrange the spinach and tomatoes on a broiler proof dish. Place under the broiler. I didn't use the highest setting in my oven. I put the rack down one level and kept an eye on it really good. I let the spinach wilt and the tomatoes get hot then pulled it from the oven. You don't want to let it cook too long or your spinach will be soggy. After adding chickpeas to the salad I had a wonderful lunch. If I'd not been on detox I might have dressed this salad with some vinaigrette dressing. Or I might have just gone ahead and eaten it as is.

Happiness. Do you have it?

I was chatting with Kam this morning about happiness. Not anything in particular just being happy in life. It is remarkable how many people are not happy in life. Yes, the world has many tragic events. Yes, we have diseases that are killing people daily. We were not talking of the catastrophic events. We were talking of general daily happiness. That happiness that is not dependent on other people or events. So many people are waiting for something to happen to make them happy. I'll be happy if...I win the lottery...drop 50 pounds...meet the love of my life...move to another city/state/country.

In this chat we thought perhaps people need to practice being happy. There are so many life experiences we practice for and feel quite normal in doing so. All musicians practice before a performance and throughout their career to get better. Athletes practice before an event. Even a simple workout is a practice. Students are practicing by studying before an exam. Why not practice being happy?

I feel happy most of my day. There are mornings that I wake up grumpy, sick, tired, or not wanting to face the world. Everyone, even the happiest person has those moments. In pondering this general happiness I dug deeper. I wanted to realize what effects my daily happy in a positive way and how that could be translated into a happiness practice. I start my morning with puppy snuggles. My dogs make me smile first thing in the morning. One of them wants to be pet and played with the other wants to curl up and be cozy with me. I like this. Not everyone would and that is OK. I enjoy checking in with my friends while I drink my morning hot beverage, tea right now but sometimes coffee. I check email and I check with my friends on Ravelry and on Facebook. I might post about my day or not it all depends on the morning.

Most mornings I spend an hour or two with my online coaching. This brings me great joy. I love assisting others in their process. I love being there to help someone make a change that can turn their day or life around. Nutritional coaching is one aspect of my job. Fitness coaching is another. I coach both of these at a distance. The growth and changes these clients and friends experience is tremendously rewarding. The clients I see in person bring me great joy too. I love watching a client reach new heights in their awareness of themselves. It is a beautiful process.

Another source of joy for me is to cook. I love making meals that taste good and are good for the body. It makes me so happy to cook for my family and have them enjoy the meal. I often think about how they will like the different tastes in the food. I try to know and remember everyone's favorite foods and bring something to the table that satisfies those desires. Today I made a stuffed squash. I had quite a variety of tastes in this squash. My goal was to have all these flavors blend yet hold their own distinction. It was a challenge. I'm proud of the result.

Stuffed "Acorn-ish" Squash

3 acorn (or similar size) squash (I used dumpling squash. They have flat bottoms.)
1 small onion, chopped small
2 cloves garlic, minced
1 pound asparagus
1 package baby spinach
1/4 cup chopped fresh basil OR 2 tsp dried basil
1/4 cup dried cranberries

Top and seed the squash. This is quite a lot like making a jack-o-lantern in miniature. Cook upside down in 1/2-3/4 inch of water for 35-45 minutes or until soft.

Seam saute the onion and garlic. This is done by heating a fry pan and adding a few tablespoons of water with the onion and garlic. When the onion is soft add the asparagus. Cook for 5-8 minutes until the asparagus is just beginning to soften. Add the spinach and steam to wilt. Add in the basil and cranberries and remove from heat. Fill each squash and return to the oven for 15-20 minutes.

 

I hope that everyone finds a way to practice happiness in their day. Pick something simple if you are feeling low or down. Find a small activity to be happy about. Look out your window. Is there a tree that might have a bird to watch? Is there a city street below that might have a mother or father laughing with a child? Can you say hello to someone you don't know while grocery shopping? What do you enjoy doing and how can you raise the happiness bar just a little?

WHY??

When my children learned this word I thought my days were numbered. Now as a trainer I love it. Why? One of my greatest goal setting questions! Why are you doing this? Smaller jeans? Larger muscles? Easier hiking? Faster run time? Lessened pain or to become pain free? Fight cancer? Fight heart disease? Reverse diabetes? Avoid a family history of these diseases? Combat autoimmune disease?

I've been thinking about my "why" today. I can't avoid it. Every turn I take I see it mirrored in the people around me. I have many answers to the "why" question. I want to fit into my clothes better. I want running to be an easier activity. I want to be stronger. I want more balance. I want to age gracefully. I want to hike the Appalachian Trail when I'm 67 (I think by then I'll have time to do it). I want to avoid some family history, high blood pressure and cancer are top on that list.

Please think about your "why". Think about what your driving force is. Think about the many facets to this force. Simply stating that you want to be healthier is good. Going to the deepest level of that is great. Healthier is what? Why do you want to be healthier? Has your doctor said you are borderline diabetic? Do you have high blood pressure? Are you hoping to avoid these issues because someone in your family has them?  I have clients who want to play with their grandchildren. This why has many layers. It also has a deep emotional tie. When your goal has an emotional tie it becomes easier to stay on track. The steps to reach it seem shorter and less labor intensive.

Food is a simple controllable step on the road to a healthier you. It is rare that people are forced to eat bad food. I have seen some cases and they make me very sad. The majority of people are in control of the foods they put into their bodies. Choosing foods that are nutritious and taste good is a skill that can be learned! This is my best news for you today. You can make a change. You can choose to nourish your body in a way that provides optimal performance. Best of all, you don't have to sacrifice flavor, color, texture, or quantity to do it!

Today's food is Lentils. Lentils are easy to cook. They require no soaking and are fairly quick to prepare.

2 cups green lentils, washed
1 can diced fire roasted tomatoes
1/4 cup diced peppers (mine were mildly spicy if I had used a sweet bell pepper I would have used one whole one)
1 tsp sea salt
1 tsp oregano
1/2 tsp ground sage

Add all ingredients to a pot and cover with water. Slowly boil keeping the lentils covered in water for 45 minutes or until the lentils are soft.

Lunch yesterday was lentils with seamed veggies and a simple green lettuce salad. It was quite filling and kept me going for 3 hours. Perfect timing for my afternoon shake.