Update

I've had a good amount of emails and comments lately asking if i really, really and quitting this blog. I don't know... it's up in the air.


In other news, I'm moving to Jacksonville, FL. I announced it on my cooking blog about a week ago, but I realize not everyone reads that. We're headed down 2 weeks from today, and it's all so surreal. At first I was excited, but now that I actually have to leave my job, pack my house, and be super far from my family, I'm less than excited.
I know there will be great new opportunity for me down there, but I'm really happy here and I like to take the 'if it's not broke don't fix it' approach. Surprise, surprise - I don't do change!


So anyway, my biggest concerns about moving are sitting at home all day alone until I find a job and being bored which leads to eating for me. Also, the summers are awfully hot, so running is going to be hard... but on the bright side, I can run on the beach! And all of the apartment complexes have pools (not lap pools, but I can lounge with books there)


Anyone live in the Jacksonville area and know of some good running trails or parks?


So to wrap this up, right now I'm not really in a motivate the masses kind of mood... more of a poor me kind of mood... I freakin hate moving... like the physical act of moving, packing, having no cable for a few days, driving 14 hours.... ugh. So perhaps when I get to Florida and things are going well, I'll feel like blogging and being inspirational again... I've got a few ideas and goals and such that I'm going to start working on :)


And also, I normally don't call out other blogs because I really do read all of yours, but if you're looking for a similar blog with tons of inspiration about an awesome girl, check out www.balanceformere.blogspot.com, she started running just this year, is kicking butt, is super fit, healthy, motivational, and an all around nice and wonderful girl!
Meredith- hope you don't mind me linking you, I know you'll probably read this :)

Taking a break...

While it may seem obvious to some people, I've been taking a break from blogging.
There are a few reasons for this - lack of time, stress, lack of motivation, laziness, etc.


Health and fitness is still absolutely important to me and central in my life, but my blog just isn't fitting in right now. I hope to continue blogging, but who knows?
I feel like the reason for this blog was to motivate people to start and continue a healthy life journey, and I think I accomplished that.
My interests in health and fitness have now branched off into more specific areas that I don't think appeal to the masses (like my superfoods posts didn't get a big reader response). While I still continue to learn and put the things I learn into practice, I realize that it's not what everyone wants to read about, if they did, they could pick up a book and read it rather than read what I paraphrase.


Perhaps after we move and I get settled into whatever it is I'm doing, I'll find more inspriation to write, but journaling my life online just isn't something I really feel comfortable doing.
Thanks to everyone who has read my posts and I hope that you've found my random thoughts and insight amusing and informative. My cooking blog will live on for sure, at least for a while, so you can always reach me there, and who knows, maybe I'll be back!

playing catch-up

tomorrow marks a huge day for me, my 1sy runniversary!
(the anniversary from my first ever 5k)
this weekend i'm actually at home, playing catch up. it the first weekend with JJ home and no baseball, since January.
he doesn't know, but we're going to clean the house, run errands, and start packing :)
much more to come this weekend...
i promise i haven't forgotten this blog :)

Another weekend, another challenge...

This weekend I'll be travelling to Louisville for the IU Baseball Regionals. I'm very excited to go as this is only the second time in school history that they've made it to regionals!
Having lived in Cincinnati for so long, my family often took weekend trips to Louisville. We've been to many Bats games and seen the sights, so I'm pretty comfortable with travelling there. Luckily this weekend we're much closer to IU than last, so some of JJ's friends/classmates/Athletic Trainers, and my psrents and sister will be able to attend the games! (and I won't have to sit alone! yay)


I'm really excited to get out of town for another weekend, but at the same time, I'm not good with switching up my normal weekend schedule. Usually I do 5 mile runs on Saturday and Sunday, get in my good, long workouts, maybe indulge a little with food, but my exercise makes up for it. Since I'm going to be out of town, food is always sketchy as well as exercise. However, I've been planning ahead for the weekend. Last night I went to Kroger and stocked up on some fruit, veggies, hummus, yogurt, and oatmeal. I know that for breakfast and lunch I can stick with my normal routine, so that's comforting. Luckily JJ eats with the team so I don't have to go somewhere with him and try to find something healthy, and I don't spend any money!


As far as exercise goes, Louisville has a really nice running loop that is being built around the entire city. We're staying at the Galt House, which has great access to the Riverwalk area so I know I'll be able to get in 2 good, long runs on Saturday and Sunday. I'll probably bring the shred with me so I can do that in the hotel room quickly for some extra strength training.


Now what takes this from working weekend trip to borderline vacation??
THIS!

Yes, my friends, that is a ROOFTOP POOL!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
And it is where I plan to spend my Saturday and Sunday as long as the games aren't going on. I know it's a stretch calling a pool a vacation, but I haven't had a real vacation in 4 years... so I'll take anything!!


So I'm feeling really good about making great choices during the day and getting my exercise in, the only point I'm worried about is nighttime, after the games, going out (and hopefully celebrating!


So one more time, wish us luck, they might make school history! GO HOOSIERS!!!!!!!!!

Life in fast forward...

When JJ and I first moved to Bloomington, I hated my job, had no friends, and knew we would only be here for 2 years or so, do I didn't want to get invested.

What a horrible way to live life. And I am so sad I wasted a whole year of my life like that.

Last summer, I found a new job that I LOVE, met new people and established relationships, and got a little more involved in the community. It has been one of the best years of my life. I'm pretty shocked that during that year I was able to lose as much weight as I did because I was unhappy, but at the same time, I totally isolated myself and working out and eating right was my main focus. I've finally learned that there is balance between health, fitness, life, friends, love, family, fun times and money.

Well let me tell you, I am not happy about moving, but I'm not sad. I don't want to leave my friends, job, home, running trail, grocery stores, etc., but at the same time I'm excited for a new start. I wish it didn't take me 1/4 of my life to realize these things, but it's better that never, right?

I think the mindset change is most evident in the past 2 weeks. Work has been SO hectic, it was my birthday, and IU went on to win the Big 10 Tourney in baseball. It was a struggle, but I kept the balance and had the most wonderful 2 weeks of my life, and it is probably the perfect way to end our life in Bloomington (we still have 2 months until we move though).

So here is a photo of JJ and I at my birthday dinner. The team played Michigan State in baseball earlier in the day, I went to the game and they won! Then we went out with a few of the other trainers. I had such a fun night!

On my desk at work for my birthday was this: A bunch of bananas with a candle. My wonderful boss and co-workers know that I'm trying to be healthy and lose a little more weight, so rather than get the normal birthday cake, they brought in a fruit/veggie platter and this!

It seriously made my day!

JJ's gifts for me were a flower arrangement sent to my office and then this knife sharpener and a new santoku knife. He likes to tell me that he only ever says my cooking is 'ok' so I don't get a big head and so I keep trying new and better things... haha. I love him so much.

This brings me to the past weekend. WHAT A WEEKEND! I was having such a hard time deciding if I should drive up to Columbus, OH for the Big 10 Baseball Tourney. IU was the #3 seed, but we knew they were going to do really well. Money is super tight for us right now, and I had to stay at the hotel where the team was if I wanted JJ to stay in my room, plus I had to do something with Pumpkin for the weekend, and it was a 5 hour drive... I was so torn about going or not.

JJ and I decided that if they made it to the championship game, I'd just go to that and stay one night at the hotel. My mom, who is so awesome and I love so much, offered to meet me in Dayton and pick up Pumpkin so I wouldn't have to drive an hour out of the way and drop her off in Cincinnati. Plans worked out perfectly. The game was wonderful, and they WON!!!!!

IU seriously was just unstoppable, they outscored their opponents 47-9 in 4 games, had a .414 batting average for the team, and their pitching was amazing. They totally deserved it, and I am so happy I was there to witness it.
(JJ is kneeling in the bottom right, wearing khaki shorts)

Sometimes I struggle with going out of town and letting food get the best of me. This weekend I was determined to NOT let that happen. I was feeling skinny on Friday morning, and I weighed in at 171.5, and I'm so so so so determined to make it into the 160's by June 1, so I let that thought sit in my mind all weekend. I packed the cooler with fruit, yogurt (Oikos Honey is my new OBSESSION, it's SO GOOD!), and some other good food.

On Saturday, JJ and I went to Mongolian BBQ for lunch. I love going there because you go through a bar and pick out what you want and they cook it on the flat top in front of you. I filled a giant bowl with tofu, broccoli, snap peas, water chestnuts, peppers and bean sprouts. It was the most delicious meal I've had out in a long time, it was so healthy, and I felt so good getting that many veggies in at lunch because I knew all night I'd be at the ballpark and my choices would be limited.

Here comes the shocker of the night... Usually when I'm emotional, I eat. Happy/sad/nervous/mad, no matter the emotion, I eat. I did not get a single thing at the ballpark even though I was so nervous and happy and excited. I had a diet coke, water, and a banana that I snuck in. Seriously, I'm so proud of myself. Sometimes when people say do you worry the weight will come back on, I say HELL NO! And here's why, weight loss and healthy lifestyles are 90% mental and 10% physical in my opinion. I've got it in my brain what's right and wrong, what's healthy and not, and now I can control my emotional ties to food. I can be sensible and think through cravings. For 2 years now I've been living this way, and I'm not going back. I'm too happy and too set in my ways to go back.

On Sunday morning, I went down to the hotel's fitness room. I got on a treadmill, hoping to do 30 minutes. After 5, I was bored to death. I didn't want to run around the city, but the arena district is actually really safe and nice, so I decided to go run around there. I found a cute little park that had a .5 mile loop, so I ran that a few times and then looped around the ball park and area, I ran about 30 minutes. Then I found a Starbucks and read the paper. I'm an early riser, this was around 7:30 am, no way JJ was going to be getting out of bed anytime soon...

It was a wonderful morning, wonderful weekend, wonderful birthday, etc.

Hope you all have a fantastic Memorial Day weekend!

Next Monday my little Pumpkin Spice turns 4!

Happy Birthday ME! (And a 5 Year Photo Recap)

Happy 24th Birthday to me!
I absolutely LOVE birthdays, mine and everyone else's! I love celebrating them, making cakes, and living it up! This year, I am so excited about my birthday for so many reasons.
I don't like to look at many old photos of myself because I'm embarassed, sad, and angry, but I decided to look at the past 5 years of birthdays to do a little LOOK AT ME NOW!


So let's take a little looksie! I tried to find every photo of me with my traditional Pumpkin Pie (birthday cake) but I couldn't find them digitally already on the computer.

24 Years YOUNG: 173 lbs

and looking good in horizontal stripes, something I avoided when overweight!

23 Years: 195 lbs., had been only focused on cardio, since last year at this time I started doing strength training. My arms have really toned up since then!

(Note: Those are NOT my onion rings!)

22 Years: 238 lbs., 2 months into my weight loss journey, down 15 lbs!

21 Years: 230-ish , had just lost 10 lbs. for my sister's wedding, thought I looked great. Did not.

20 Years: 245-ish, College = where I gained so much weight

So there ya have it. I don't have more than 5 years back on the computer, and photos are at my parents house.

This year I feel better than any other birthday. Things are really hard for us right now, so I'm so thankful that I'm healthy and in a great mind-set otherwise.

I'm so thankful to my wonderful husband for his continued support, and especially my parents and sisters who have always been the best.

Feeling Guilty...and group chat tonight!

I know, I've been really bad about posting, but I did warn that I'd be BUSY!!!


Over the weekend was graduation/Mother's Day. It was a great, fun weekend with both sets of parents here, but it was BUSY and I'm exhausted. I feel like all I did was cook and clean, and on Saturday I got some kind of stomach bug and did not feel well the rest of the weekend.


Surprisingly even though I took off workouts on Sat. and Sun., and ate a little more than usual, I don't feel like I gained more than a pound or two. I haven't stepped on the scale though... I'll wait until Friday.
I know it's going to be hard though, because my BIRTHDAY IS THIS WEEK!!!! and I love celebrating my birthday... and I have a few celebrations planned with lots of dinner and cakes and such... but I'll try so hard!


Things should die down here pretty soon for a month or two (then we move) so I'll try to get some more health, fitness and diet info in here, I still need to recap my superfoods month, and hit up the library...


Anyway, group chat is TONIGHT AT 8PM EST (during the biggest loser finale)
See you there! www.chatroll.com/ashisfit

Group Chat Moved....and Week 7

Hi Everyone! Since Mother's Day is Sunday, I'm going to postpone group chat to
TUESDAY, MAY 12 @ 8pm EST (during The Biggest Loser Finale!)


As always, group and non-group members are welcome.


Week 7 stats...
Loss: -.5lbs
Cumulative: -1.5lbs
Eh, I'm apathetic towards it. Stressful work week and eating out have not helped. Also I'm having some serious knee pain, I'm going to have JJ take a look at it tonight.
This weekend will be rough food-wise, hopefully I'll get a long run in on Sunday...
Have a nice mom's day, all!


Hopefully Pumpkin ::cough::JJ::cough:: will do something nice for me ;)

PFP Results!

Please go report your weight-loss at the Pound For Pound Challenge website by TOMORROW!
And also, please comment here with how much you've lost and pledged, I'd love to know how our group did!


Thanks!!!

Week 6 Weigh-In!

Week 6: -.5lb
Cumulative: -1lb


Not a great week :( I gave blood on Monday, and the rest of the week my exercise was HARD. I had to take off Monday and then when I started BFBM on Tues, I was so winded and lightheaded I had to stop. Even this weekend, my long runs were really hard. I've heard that giving blood makes you feel winded easily for a week, and this time I feel like I had the side-effects more than any other time.
I'm guessing stress+blood donation+heat=bad workouts.


However, I'm feeling great today! I CLEANED THE CRAP out of my house this weekend. I threw away all the clutter and scrubbed on my hands and knees, and somehow cleaning like that almost cleaned all the emotional crap out, too. I'm feeling much, much better about everything. Taking it one day at a time, not stressing about the stuff I can't change, etc.


Also, JJ's traveling during weekends with baseball (except for the Big 10 tourney) is over, so it will be nice having hime home for dinner :)


Now, no one was at the group chat last night (or if you popped in but didn't say anything, I didn't see you) but I left the window up and checked in and out from 7:45 - 9:00.
I'm totally not mad about it, I understand everyone is busy, but I was kind of bummed. Also, how is everyone doing? Are people less motivated now that I don't post weights and things? I'm a little worried that a lot of people have dropped it or aren't going to finish. We're only on week 6! I know I haven't been the most wonderful leader, but I'm ready to step it up.
I want to really kick it into gear now. I'm not going to re-start the group, but if you're still motivated and working hard for it, please TELL ME!!! In the beginning I had tons of emails and such and now it's died down so much.
Talk to me, ladies!

Reminder!

Group Chat tonight, 8pm EST - www.chatroll.com/ashisfit


Please come and bring some topics!

My new plan...

So in order to keep myself from the after dinner muchies, and to get back on track with 20/20, I'm going to stick with my normal exercise and be strict with calories, but also add 45 minutes on the elliptical each night. That should burn an extra 350-ish calories per day, so that's 1/2 lb. per week extra.


This morning was not good. I usually don't weigh myself during the week, but this weekend was filled with snacks becuase I was at my parents, and now I'm up 2 lbs, so I'm at 174.... ugh!!! The next 5 weeks need to be 2 lb-ers. NEED to.


I really need to get myself centered and focused and not let the stress of things I can do NOTHING about get to me.... Any tips?? I've been really good at keeping my moods leveled out, but lately I've been back to my old self where I was either super happy/on top of the world or completely down in the dumps - which led me to binge eating, and 252.5 lbs.
If I could plan a wedding and lose 47 lbs., I should be able to lose it now, right? I have to keep telling myself I CAN!


Today I'm giving blood, which always makes me feel a little better, knowing I helped save up to 4 lives :)
It's all good, right?

Week 5, Group Chat Tonight!

Reminder - Group Chat tonight, 8pm EST www.chatroll.com/ashisfit


Week 5 Results: 0 lbs. lost
Overall loss: -2.5 lbs.
Behind my own goal and group goal - 2.5 lbs :(


A topic to discuss at group chat - STRESS!!! And how it effects your eating habits, workout habits, or overall state of mind.
(Yeah, this one's really for me... enlighten me, please... because I just can't handle it anymore!)


Hope you're all on track with -5, and hope to see you all tonight at the chat.
I could really use some motivation and a swift kick in the butt! Thanks :)

SuperFoods: I'm a slacker...

So I haven't been blogging the health benefits of the SuperFoods I've cooked for the last week. I've just been so busy! I'm going to try to catch up in this post though, because SuperFoods are just that important :)




SuperFood: Cinnamon!


Cinnamon is an excellent SuperFood because of its effects on blood glucose levels and triglyceride and cholestrol levels. These qualities are most beneficial to those suffering from Type II Diabetes.
Some other spices that show similar results are: Cloves, Bay and Turmeric
To showcase Cinnamon, I made Garden Harvest Muffins.
To incorporate Cinnamon into my daily life, I sprinkle it into my oatmeal every morning!




SuperFood: Avocados!


Avocados are an excellent souce of

• Monounsaturated Fatty Acids
• Fiber
• Magnesium
• Folate
• Polyphenols
• Lutein
• Vitamin E

The monounsaturated fats in avocados are what help bring them to SuperFood status. They contain oelic acide, which helps reduce cholesterol. Avocados are considered a nutrient-booster because it improves the body's ability to absorb other nutrients.

It's important to remember that Haas avocados, the most common variety in America, is still rather high in calories, so eat them multiple times weekly, but remember to count the calories - 145 calories for half.

Usually I just chop it up and top salads, or make guacamole with avocados, but I did something a little different to showcase avocados: Sweet Potato Fries with Avocado Dipping Sauce

SuperFood: Red Bell Peppers!

Red Bell Peppers are an excellent source of:

• Vitamin C
• Carotene
• Vitamin E

Red Peppers are a superfood because they contain one of the highest concentrations of antioxidants found in vegetables. Research shows that they lower levels of many kinds of cacner, heart disease, stroke and cataracts. One quarter of a red bell pepper contains more than twice the recommended daily value of Vitamin C! All peppers are high in Vitamin C, however red bell peppers are the ones rich in beta-carotenes.

I absolutely love red bell peppers. They're by far one of my favorite vegetables. The downside is they can be expensive, especially when you buy them organic, however it's best to buy them organic because you eat the skin. They're also much sweeter! Jarred roasted red bell peppers are much cheaper to buy, though I don't find they taste quite as good, they're a great substitute in the winter or when organic bell peppers are unavilable.

To showcase red bell peppers, I made one of my favorite dishes, Fajita Pasta!

SuperFood: Carrots!

Carrots are an excellent source of:

• Carotenes
• Fiber
• Vitamin E
• Vitamin C

Carrots have been shown to protect against lung cancer, lower blood pressure, guard against food poisioning, and they contain the most beta-carotene of any common food. It's also important to buy organic carrots.

One of my favorite ways to eat carrots are in cabbage and carrot slaw. Almost every day, Pumpkin and I snack on some organic baby carrot sticks! Here's a delicious way to enjoy carrots - Carrot and Raisin Salad

SuperFood: Shiitake Mushrooms!

Shiitakes are an excellent source of:

• Potassium
• Niacin
• Iron
• Riboflavin
• Selenium
• Fiber
• Protein

Mushrooms, and specifically Shiitakes, have been shown to keep the immune system healthy and strong, improve eyesight, hearing, circulation, impotency, stop migraine headaches, tumors, and cancer. Shiitakes have also been shown to help lower cholestrol.

I love mushrooms, I especially utilized them when I was a vegetarian as they are a great textural substitute for meat. To showcase Shiitakes, I made Shiitake Marsala Burgers!

SuperFood: Artichokes!

Artichokes are an excellent source of:

• Folic Acid
• Potassium
• Inulin

Artichokes have been shown to assist in liver function, aid digestion and help gallbladder problems, lower cholesterol, reduce fluid retention, and stabilize blood sugar levels.

I absolutely love artichokes, they're so delicious and perfect for bulking up pasta dishes. Tonight I showcased them in a pizza - Beckon Desire!

I'm the CHAMP! haha

So here's the official data for the race:
5k - 143 Participants
Dad - 26:00, 49th place
Ash - 28:56, 71st place




10k - 96 Participants
Dad - 57:11, 52nd place


Ash - WINNER OF THE 18-24 AGE DIVISION!!!!!!!!!!!
And I wasn't at the awards b/c I was watching the 10k, so I didn't hear my name called, but I got a reusable bag and a waterbottle today! I'm the champ! LOL


I'm not going to lie, I think it's hysterical I won my age division... I'm happy, but I feel like this race had to have been a fluke. How the heck did I cut 2 mins in 3 weeks AND on a hilly course?! Ahhh, we'll see how I do May 16th at the Coach Hep 5k :)

20/20 Girls!

Don't forget, we have a group chat tonight at 8 PM EST!
www.chatroll.com/ashisfit
See you there :)


PS - Think of some topics you might want to discuss!

YAY YAY YAY Best day EVER!!!

Today was the Spring Run at the YMCA. My dad ran it with me, it was WONDERFUL!
Last November, I did the Fall Run, same course, and I finished in 32:42
Today, and this isn't totally official, but I finished around 28:55!!!!!!!!!!!


Not only did I set a new PR, but I broke the 30 minute time, and even got it under 29 minutes! That's 2 minutes off my last 5k, only 3 weeks ago!!!
I'm kind of in shock. And a little scared to match it or beat it at the next 5k on May 16!
Dad did a great job too, around 25:50 for the 5k and 57 for the 10k. He ran both. He's a superstar. Don't you love the vintage running t's? That one was from 1988... haha!

Then Dad left for Cincinnati, so I decided to go to the IU Baseball game where JJ is the Athletic Trainer. It was gorgeous out today, mid-70's, sunny and fantastic.

I stopped by Bloomingfoods for lunch, I grabbed some sushi, fruit and a ginger carrot salad, which was amazing, and I'll be re-creating soon!

To make the game even better, if the pitcher strikes out 12 people, everyone at the game gets a coupon for a free snack attack pack from a local pizza place, which includes pizza, breadsticks and soda (when we redeem that, I'll need to go for a long run.... but I love free stuff!)

Then I got home and took Pumpkin on a long walk, and she demolished her Easter present while I blogged :)

Best Day EVER!!!!!!!

Friday Weigh-In

+1
Boo!
I'm not surprised, I pretty much cleaned up the Easter candy. This week I'll really focus on getting a -2 to compensate. The weather is getting warmer and nicer, and I've found that as much as strength training helps get cuts and muscle, running is what really drops the weight for me.
I need to work on this tendency I have to pig out at holidays. I always am in the mindset of 'I'm on vacation' so I just eat and eat and eat all day long. I know most people gain at the holidays, but I seem to gain, and then take the time before the next holiday to get that weight off, and it's just this awful cycle from Thanksgiving to my birthday (May 14). My real losses come in the summer -which is good because that's where we're headed! I'm sure when I get to my maintenance weight it won't be as bad, but right now it's just like, ugh, can I please get to the 160's!?


Anyway...April's 5K is tomorrow! It's the YMCA Spring Run, and my Dad is here to run with me! Yesterday we took a run on the trail together, and he helped me with my form (I cross my arms when I run rather than hold them straight). He said that will help propel me forward, like a train...It's funny b/c when he runs, I think he looks kind of funny. Oh well, if it makes me faster... He also thinks I'll PR tomorrow, but this course is pretty hilly, so I'm not so sure.


I'm thinking that since I'm only doing the 5k at 8am, while dad does the 10k at 9am, I'll run a few laps around the park, which is 1 mile, so I get in some more mileage.


How did everyone else do with their weigh-in? Hope you were able to resist the Easter baskets better than me!

Thank-You's :)

If you haven't noticed, this blog was recently made-over by Ashley, a wonderful reader, blogger, and talented designer! I absolutely love the design, thanks, Ashley :)
The link to her blog design site is http://greatgrabbiedesigns.blogspot.com/, and her email for designing is greatgrabbiedesigns@yahoo.com.


I'd also like to thank my sister, Kristine, for my Easter basket present, this workout top!

I love it for so many reasons! Mostly because as you can see, I'm getting awful tan lines from my current workout tanks which have wide straps. It's amazing how tan I've gotten just from running outside 3-4 times per week!

I also love it because it's from TARGET! Which means it's super cheap ($17 compared to Nike's $40 tanks!) which means I can go buy more! It was very water resistant and kept me nice and cool!

Thanks, KK :)

SuperFoods: Salmon, Pear and Turkey Breast

Today I am covering 3 SuperFoods in one post. While some readers have found the SuperFood posts to be boring, I can't disagree more! Saying your health and eating what your body needs and the knowledge of what you can eat to prevent cancers/diseases and promote mental health is boring is just crazy!




So let's talk Wild Salmon! It's an excellent source of:

• Marine Derived Omega 3 Fatty Acids


• Vitamin B


• Selenium


• Vitamin D


• Protein


• Potassium

Sidekicks: Alaskan Halibut, Caned albacore tuna, Sardines, Herring and Trout

Salmon is considered a SuperFood because above all, it contains Omega 3 Fatty Acids, which the body cannot produce on it's own, but needs to function. Long ago, when all animals were free-range, they contained Omega 3 Fatty acids, but now most animals are not free range. Now most packaged meat is higher in Omega 6 fatty acids, which we are now getting too much of.

Here are some ways to get more Omega-3's

• Eat Omega 3 enriched eggs (free range/cage free)


• Cook with canola oil rather than corn oil


• Eat walnuts, pecans and pepitas


• Sprinkle wheat germ on yogurt


• Add flax seeds to muffins, bread, and pancakes

I don't eat fish or seafood, so I am not knowledgable about the mercury scares and which fish to choose wild or farm raised, however if you consume fish often, please check out the following sites to learn more:

• http://www.audubon.org/


• http://www.environmentaldefense.org/


• http://www.mbayag.org/

Skinless Turkey Breast

• Low-Fat Protein


• Riboflavin


• Niacin


• Iron


• Zinc


• Selenium

What makes Skinless Turkey Breast a SuperFood? It is the leanest source of meat protein on the planet, it has heart healthy nutrients that cut your risks of cancers, and it contains many valuable vitamins and minerals. What makes it even better is what it doesn't have - lots of saturated fat, only .2 g. per 3 oz.! To compare, 3 oz. of fresh ham has 5.5 g. saturated fat, and 3 oz. flank steak has 4.5 g. saturated fat, which is linked to cardiovascular disease and cancer.

What turkey does have that makes us really want to eat it is selenium, which plays a role in thyroid hormone metabolism!

My favorite way to consume turkey is getting 99% fat free ground turkey breast (make sure you get the 99% fat free, not the 85% or 90%). I love to use it in place of ground beef. I haven't been able to find organic ground turkey, but I have seen amish, which I think could be organic, but they only sell whole amish turkeys, which I don't normally buy. I usually buy Honeysuckle or Jennie-O (which is constantly shown on Biggest Loser).

Every now and then I do buy a turkey breast, but usually it's just ground or cutlets. When you buy deli turkey, it's important to look for the natural kind, something with lower sodium and nitrates because the sodium in deli turkey can be especially high. It's important that you thoroughly cook turkey, but don't overcook it because being so lean will dry it out. I have so many recipes for ground turkey on my blog, here is a link to the turkey tag!

20/20 Update

A 20/20 member, Kristi, has decided to manage the google doc to chart our weight losses. You'll be getting an email from her with instructions. If you're not sure which name you are, you can email me, but I think everyone knows by now.


Also, I'd like to join a buddy group. I think you all know my personality now, how far I am from my goal, preferred exercise, etc., so if you think your group would be a good fit for me, let me know :)


Thanks so much for being so understanding about this, you're all awesome and I'm glad this challenge will still go on, just modified a bit!

Easter Re-Cap

I had such a great Easter weekend!
Exercise: On Saturday, Kristine and I (below) went to Lunken Airport to run the 5 mile bike/run/walk trail. The trail start moved, but Kris didn't know, so we ended up parking 1/4 mile away from the start/finish, so we did 5.5 miles. I ran it in 58 minutes, which I'm super excited about! At the end, my knees were pretty sore, but I felt good! It's the longest run I've been on since the Thanksgiving 10k, so it felt really good to get back out there and run far on a new trail.
The trail itself is around the airport, and I hate planes, so it was a little scary having planes fly overhead... but I survived - lol.
The first 1.5 - 2 miles are straight and LONG... you just keep running as far as you can see, basically the length of a runway! That section is right next to the very top green looking snake that's really a creek, the paved trail is right next to it. I'll definitely go back to Lunken next time I'm at home in addition to the 5 Mile trail because Lunken is good for distance and working on endurance, and the 5 Mile Trail is good for hill training.
We had planned another run today, but it was cold and raining, so we opted out. I'm thinking I'll do a Jill video tonight.



Food: I didn't do so hot there. Good thing I exercised to make up for it :) I met up with my friends Jay and Mike and Moe's, but to be healthy, I got a streaker burrito (no wrap) with no chips, so that was good. For breakfast each day I had oatmeal, nothing extravagant. What killed me most was the chocolate and cookies. I love some Easter chocolate :)


This week I'll have to be really careful to stick with my calories....My April 5k is on Saturday, the YMCA Spring Run. My dad is coming out from Cincinnati to run with me - yay!


Now my favorite part of Easter - the egg hunt! This year, JJ was in Iowa with the baseball team and Becky is in Switzerland, so only Kris, Dan and I were home. Kris helped mom hide the eggs, and Dan and I were the hunters. I found 2 dozen and he found 1. I'm the champ :)

The Challenge

I've been reflecting on this for the past week, and I've come to a decision about the future of the blog and the challenge. I don't want this to come across as negative and like I'm abandoning the challenge, but it's grown into this black hole in my life. I sincerely want everyone to reach their goals and I'm more than happy to help, but it's taking up so much time and it has become a distraction rather than a motivator for me.
Also, I am not qualified to be giving out some of the advice people are asking me for and I really think some people should seek professional help rather than be contacting me. I simply don't have the time to be recording everyones progress and sorting thru them to find out who is losing and who reached milestones and then there are some people who are just not emailing me back and I just honestly can't be putting so much effort into this when I'm getting nothing back from it except emails telling me what I've forgotten to do or what I still need to do, whose name is wrong and who I forgot to record, etc.


I'm still going to challenge myself, and I hope you all challenge yourselves too, keep in touch with your buddy groups, go to chats, etc., however I am not going to be tracking weight each week, sending chat transcripts, etc. This could honestly be a full time job, and I already have one of those!
I'll make a post each week with my personal loss, and you all can respond with yours, I'm really happy to hear your success stories, but the dedication of time is just too much for me right now.
And just to clear some things up, this blog isn't just about the challenge and for the challenge, it's about how I became and continue to be healthy. If people have problems with my posts are SuperFoods, just don't read the blog. If you think I'm too preachy about organics and green lifestyles, don't read. I don't want to alienate people, but no one is forcing you to read this.


I do want to thank all of the people who have been so kind to me and believe me, I know there are more nice and thankful people than rude/mean. Honestly, I just don't have the time to do this for 167 people when it's really not motivating me at all, just stressing me out.
Best of Luck!
Ash

SuperFood: Yogurt!

Today's featured SuperFood is: Yogurt!

Yogurt is an excellent source of:

• Live and active cultures
• Complete Protein
• Calcium
• Potassium
• Magnesium
• Zinc
• B 2 and 12

Yogurts many benefits come from two things, prebiotics and probiotics. Probiotics are living bacteria that have health benefits while prebiotics feed the probiotics. Prebiotics help the body absorb calcium.

It is important that your yogurt states it has 'live active cultures' or it will not contain pre- and pro- biotics.

yogurts can help the body reduce it's cancer risk. The probiotics have been seen to stimulate the immune system, as well as neutralize mutagens that cause cancer.

Yogurt is acutally ok to eat by the lactose intolerant because the probiotics in yougurt have already digested the lactose. There is also evidence that yogurt can help to relieve eczema and milk allergies.

I personally love yogurt, I have it every day for lunch! But here are some ways to cook with yogurt: Waldorf Chicken Salad, Baked Saffron Yogurt Rice with Spinach, Very Berry Frozen Yogurt, Tzatziki with Chickpea Patties, Chicken Tikka Masala, Burmese Yogurt Baked Chicken

SuperFood: Broccoli!

Today's featured SuperFood is Broccoli!

Broccoli is an excellent source of:

• Sulforaphane
• Indoles
• Folate
• Fiber
• Calcium
• Vitamin C
• Beta-Carotene
• Vitamin K

Some Broccoli Sidekicks are: Brussels Sprouts, Red and Green Cabbage, Kale, Turnips, Cauliflower, Collards and Kohlrabi

Broccoli has been shown to fight cancer, boost the immune system, lower occurances of cataracts, support cardiovascular health, build bones, and decrease inflamation.

Broccoli is a natural chemopreventive in that is slows down the progress of cancer at many stages. The glucosinolates in broccoli are the cancer fighters. Broccoli's cancer fighters have been shown to especially fight breast and prostate cancer because the indoles work as cancer fighters against hormone-related cancers.

Tonight for dinner, I made Penne with Broccolini and Crispy Prosciutto

Here are some other dishes I've made with broccoli, or with broccoli as a side: Creamy Broccoli and White Bean Soup, Kung Pao Chicken, Spicy Chinese Chicken and Veggies

Week 2 Milestones

Congrats to our Week 2 5+lbs. lost Girls!

Jen M
Jessica T
Misha
Amy Ma
Anna
Jules
Liz
Sandy
Megan A

You are doing such a great job, and we're so proud of you!

Please print this off and hang it on your wall, or post it in your blog if you're a blogger :)

SuperFood: Blueberries!

Today's SuperFood is Blueberries! Dr. Pratt states, "Blueberries contain more powerful disease-fighting antioxidants than any other single fruit. They're absolute powerhouses in the world of health-promoting foods."

Bueberries are an excellent source of:

• Polyphenols
• Carotenoids
• Fiber
• Folate
• Vitamins C and E
• Potassium
• Manganese
• Magnesium
• Iron

Blueberries have been shown to preserve congnitive abilities, precent Alzheimers, prevent cancer, improve cardiovascular health, prevent diabetes, improve capillary circulation, combat UTI's, strengthen blood capillaries and improve circulation.

Some sidekicks to blueberries are: Purple grapes, cranberries, boysenberries, raspberries, strawberries, currants, blackberries, and cherries.

Blueberries are perhaps most revered for their effects on brain health. Blueberries can help protect the brain from oxidative stress, which reduces age-related conditions, like Alzheimers and dementia.

It has been discovered that Wild Blueberries contain more anti-oxidant power than commercial blueberries, and those are more commonly found frozen year round.

Every summer, my mom and I go to a you-pick blueberry orchard that is only open 1 Saturday per year from 8am to noon. It's so much fun, and a wonderful tradition. We freeze some of the berries, but they tend to never make it that long! Last year we picked 18 lbs.! I highly recommend checking out you pick, it's much cheaper, it's fun to do, and it's good exercise on the quads when you're squatting under the blueberry bushes for a few hours!

For dinner tonight, I made a 3 course meal featuring blueberries: Blueberry Chipotle BBQ Meatballs with Blueberry, Mint and Lemon Quinoa Salad and Mixed Greens Salad with Blueberry Vinaigrette.

Here are two other things I've made with blueberries: Blueberry Oat Pancakes, Double Crusted Blueberry Pie.

SuperFood: Dark Chocolate!

Today's superfood is Dark Chocolate!

Dark Chocolate is a great source of Polyphenols.

It is recommended that you don't eat more than 100 calories worth of dark chocolate daily, and adjust your diet accordingly to compensate for the 100 calories. Make sure it's dark chocolate and not milk or white, because the milk intereferes with the effectiveness of the polyphenols.

Dark chocolate is considered a SuperFood because it contributes to lowering blood pressure and increasing blood flow.

When you buy chocoalte, it is important to look at the cocoa solids percentage. Anything 70% and over is what you should shoot for.

This chart from SuperFoods Healthstyle shows some of the polyphenol richest chocolates:

Newman's Own Sweet Dark Chocolate - 955 mg

Dove Silky Dark Chocolate - 811 mg

Endangered Species Dark Chocolate Wolf Bar - 811 mg

Cadbury Royal Indulgent Dark Chocolate - 765 mg

Hershey's Special Mildly Sweet Dark Chocolate - 676 mg

As far as cocoa powder, it's best to go with natural cacao rather than Dutch process, which is best for baking because it has been treated to neutralize alkaline, making it stable for baking and such.

Tonight for dinner, I made Chicken Mole, which had a delicious chocolate flavor from natural cocoa powder.

If you look on my blog's chocolate tag, you'll be inundated with baked goods, which aren't exactly healthy... so I tried to find some of the savory/dinner/somewhat healthy chocolate dishes: Vegetarian Cincinnati Chili, Chocolate Oat Pancakes, Figs Filled With Almonds and Chocolate, Homemade Chocolate Marshmallows, Chocolate Sorbet

SuperFood: Cabbage!

Today's featured SuperFood is Cabbage!
Cabbage is an excellent source of:

• Folate
• Fiber
• Vitamins B, C and E
• Potassium
• Beta-Carotine
• Calcium

Sidekicks: Red Cabbage, Napa Cabbage, Savoy Cabbage, Brussels Sprouts, Bok Choy

Cabbage has been shown to reduce the risk of cancer, lower risk for heart disease and stroke, cut risk of cataracts, speed ulcer healing, inprove digestive health and reduce the risk of spina bifida.

Cabbage contains antioxidants which have been shown to reduce the risks especially of stomach, lung and colon cancer. Sauerkraut has especially been shown to improve digestion.

Of all cabbage varities, raw green cabbage contains the most folic acid and antioxidants. I love eating vinegar based slaw salads, or dinner salads bulked up with shredded cabbage. It's a great filler and it's very cheap!

The recipe I made tonight with cabbage is Mu Shu Vegetables.

Here are some other recipes containing cabbage: Jicama and Green Apple Slaw, Lowfat, No Mayo Coleslaw, Baked Eggrolls, Rice Noodle Slaw Salad Bowls, Asian Salad with Chicken Potstickers and Ginger Carrot Dressing, Stuffed Cabbage Stew, German Red Cabbage, Asian Cabbage Toss, Irish Chicken and Bacon with Cabbage

SuperFood: Spinach!

Today's featured SuperFood is Spinach! I absolutely love spinach, it makes a delicious salad when topped with fruits and nuts, and it's great for bulking up pasta dishes. I personally like to buy pre washed, bagged, organic baby spinach because regular spinach in bunches can be very sandy and sometimes tough.

Spinach is a great source of:

• Beta Carotene
• Omega 3 Fatty Acids
• Vitamins C and E
• Calcium
• Iron
• Zinc
• Polyphenols
• Potassium
• Folic Acid

Spinach also has been shown to reduce the risk of cancers, offers antioxidant protection, protects against eye degeneration, anemia prevention, offers cardiovascular disease prevention, and reduces the risk of age related macular degeneration.

Some of spinach's sidekicks are: kale, collared greens, arugula, bok choy, and seaweed.

Spinach is one of the most nutritious foods on earth calorie for calorie. It's popularity has drastically increased, with consumption 5x higher now than in the 1970's. This is mostly because it is widely available in the market pre washed and bagged, as well as frozen and pre chopped.

What makes spinach so important in cancer prevention is its glutathione and alpha-lipoic acid content. These are two critical antioxidants that the body produces naturally, but production slows down as we age. Supnach also contains carotenoids lutein and beta-carotine, which are also important players in the fight against cancer.

Spinach is high in oxalates (an organic chemical that can combine with calcium to form calcium oxalate, an insoluble chemical the body can not use) therefore spinach should not be eaten daily. Twice a week, and preferably raw, is best.

Here is the dinner I made tonight with spinach: Balsamic Veggie Quesadillas

Here are some others I've made: Spinach Chicken Meatballs with Orzo Pasta Salad, Roasted Beet Spinach Salad, Harvest Spinach Salad, Spinach and Sausage Lasagna, Zuppe Toscana, Spinach and Ricotta Crepes, Pear, Spinach and Pecan Rolls, Spinach and Veggie Dip, Baked Saffron Yogurt Rice with Spinach

SuperFood: Lentils

Today I am blogging about lentils. They fall under the category of beans, but since there are so many types of beans, I'm going to try to hit a few and focus on the individuals rather than beans as a whole.

Lentils are a source of:

• Low-Fat Protein
• Fiber
• Potassium
• Folic Acid
• Magnesium

There are many varities of lentils, brown, yellow, red, green, large, small, they're very versatile!

Some Bean/Lentil sidekicks are: String beans, Sugar Snap Peas and Green Peas (my favorite!)

Lentils are a SuperFood because they lower the risk of heart disease, stabilize blood sugar levels, prevent and combat anemia, reduce obesity, and relieve constipation.

Lentils are a great dried bean because when boiled, they cook in only 20 minutes, where most dried beans need to be soaked overnight. Also, red lentils can cook even faster than that. They are featured in many cuisines around the world, and are very inexpensive. They are often considered a better source of protein than animal meat because a cup of lentils provides 17 g. protein and only .75g fat. Lean sirloin contains 7x the fat!

Tonight for dinner, I created a recipe using lentils - Lentil, Barley and Goat Cheese Patties. They are similar to a veggie burger, but I ate them without buns.

Here are some other lentil dishes I've made: Butternut Squash and Prune Khoresh with Lentils, Harira Soup, Sausage and Lentil Stew, Dal Bhat (Nepalese Spiced Lentils), Butternut Squash and Lentil Soup

SuperFood: Soy

The first SuperFood I'm going to feature this month is Soy. Though lately I've found some reasons to question soy consumption, with a little more research, I've found more factual information about it; how it should be consumed, the risks associated with it, and how it can be a very healthy superfood!

Soy is a wonderful source of

• Plant Derived Omega 3 Fatty Acids
• Vitamin E
• B Vitamins
• Iron
• Potassium
• Folate
• Magnesium
• Protein

Some Soy sidekicks are: Tofu, soymilk, soy yogurt, soy nuts, edamame, tempeh and miso

Soy also has been shown to reduce cholesterol, reduce blood pressure, reduce cancer risks, manage diabetes, lower risks for osteoperosis, lower risk of heart disease, ease menopausal symptoms. Soy is very good for you, and 1/2 c. can be consumed daily to get 18-20 g. of protein, or about 40% of most people's daily recommended value.

Now, regarding the cancer/estrogen topic:

Dr. Steven Pratt says, "Soy is perhaps the most misunderstood SuperFood. While its health benefits are undeniable, the controversy surrounding the relationship between soy and breast cancer has obscured the value of this extraordinary food and has made some people nervous about redular soy consumption. I can reassure you that soy is a safe and healthful food when eaten in whole food form. Information about the health effects of soy supplements is less clear, so I advise patients to stick with soy in whole-food form."

All literature I have read suggests that soy in whole food form, helps to reduce risks of cancer. However, so much of the soy consumed by the general public is not in whole food form, it's in processed form and oils, used in so many prepackaged items.

Overall though, soy is most definitely a SuperFood! Just don't forget if you have a family history of breast cancer, you might want to check with your doctor about consumption.

Here is today's featured recipe on my cooking blog: Sweet Pea Ravioli (Vegan, tofu is used in place of cheese and cream)

And here are a few more recipes with soy:

Barley and Edamame with Grapefruit, Summer Rolls, Spicy Thai Coconut Tofu Soup, Sweet and Sour Tofu with Peanut Noodles and Veggies, Vegetable and Tofu Pad Thai, Tofu Lettuce Wraps

Announcement!

Welcome to SuperFoods month!

Overall wellness is primarily based on what you put in your mouth. Yes, excercise is important, but what you eat is where it all begins. It doesn't matter how many miles you run, if your diet isn't rich in vitamins, minerals, and wholesome, healthy food, you will not be well.
I have decided to dedicate April to superfoods on this blog, and my cooking blog, A Year in the Kitchen.

As I read more and more about health and food, I become more and more passionate about the quality of the foods I eat. If you browse back though A Year in the Kitchen, you'll find an abundance of superfoods in my everyday meals. This month, I've decided to choose one superfood or superfood 'sidekick' to blog about each day. I will post here about the benefits and nutritional information about the superfood or sidekick, and I'll create or find a fun, fresh, new approach to preparing the superfood in a meal, which I'll blog about on my cooking blog.
I think you'll be surprised at how many superfoods you already eat, but you will also be faced with a few easy changes you can make to include more superfoods!

If you'd like, you can add the button (on the right in my blog layout) to your blog and link back to here or my fit blog to let your readers know about superfoods month.

Thank you so much to Emily for creating the banner and button for me :) She's amazing!

Edited Race Results :)

My official time was 30:45.8
I finished 73rd overall
26th woman
This is out of 145 participants
Yay!
Here's the website with official results

Week 1 Results!

Congrats to Joy and Pam for losing 5 lbs this week!
Here is how everyone else did ----
(I'm only posting the losses of those who emailed me this weekend)


Week 1 Loss


Allison B 1.5
Amanda G 2
Amanda H 0.5
Amanda NY 0.6
Amy Ma 4
Amy R 1.2
Amber 3
Andrea L 1.2
Angela N 1.2
Andrea S 2
Anna 3.3
Ash 1.5
Ashley R 0.5
Ashley S 2
Becky 1
Beth 1
Benita 2.2
Bev 1
Carrie 0.6
Cassie 1
Charlotte 1.5
Chelsie 1
Cindy 2
Colleen 1.8
Courtney S 3
Courtney W 1
Ellen 0.2
Emily G 2
Emily Sm 1.5
Erin C 2.8
Erin A 2
Heather B 3
Heather Mu 0.2
Heidi 0.2
Holly H 0.5
Jacqui 2.4
Jaime 2
Jamie Ba 1.8
Jamie Br 2
Jen F 1
Jen M 4
Jenn B 1.5
Jenn G 4
Jennifer J 0.6
Jesse 0.5
Jessica A 0.6
Jessica De 1.8
Jessica Ke 2
Jessica Ko 0.5
Jessica MR 0.8
Jessica T 3
Jessica W 1.8
Jill D 1.2
Joy 5
Jules 2.5
Karly 1
Kate J 1.2
Kate Q 1
Katie O 1.2
Kirstie 1
Kelli 4
Kelly 2
Kendra 1
Kim B 2.2
Kristi 4
LaShawn 1.5
Lauren 2
Lex 2.2
Lianne 1
Linnea 2.2
Liz 3
Lyndsey 1
Mckay 1.2
Megan A 2
Megan D 3.8
Megan KT 1
Meghan 0.9
Michelle R 0.4
Mindy C 0.5
Mindy D 1
Misha 3
Monique 2
Natalie 1
Nicole H 2.8
Nicole M 0.6
Nicole Z 2
Pam 5
Rachel 1.2
Ruth 2
Samantha 0.5
Samantha S 2.8
Sandy 2
Sara M 0.8
Sara H 1
Sarah L 1.2
Sarah SS 2.2
Lena 0.9
Stacy 1.2
Stormy 1.4
Tessa 1
Tricia A 0.5
Tricia C 0.4
Vickie 2
Vicky 2.8
Yael 0.5
Zania 2


Our group of 167 started at 27,635.2 lbs.
This week we lost 163.1 lbs (or more, I didn't get emails from about 20 people)


Great job, everyone!




Another thing I want to note is today at the chat, we had 4-5 people. It's really hard to carry on a great chat when so few people are there. There are about 30 people who recieve transcripts, so I'd like to find another time when all 30 people can be there.
I'm also thinking maybe we should have a host each week who should have a few topics on hand to discuss, or I can plan the discussion topics and post what they'll be the day before so you all can think about it. Does that sound like something anyone would be interested in? Or do you like the chats as they are?
Thanks!

You NEED to get this book. NOW!

I got this book at the library this morning, and it has consumed my day. It is chock full of information that just blows my mind! I feel like I'm constantly learning 'healthy' things, and then I learn something else that takes me even further towards that healthy AND ecological friendly nirvana.


For the past few months, I've been really leaning towards vegetarianism again. If you follow the cooking blog, you can see it's been very vegetarian dominant. Well, the past few weeks, I've been looking into veganism. I ultimately decided that it's not for me. I just don't think I'd be able to feel full, or get all of the vital things I need with that type of diet. However, I have made some big changes - for example, I only buy organic dairy products and free range eggs, I now get plain yogurt, with no artifical sweeteners, and I started incorporating soy milk into my daily diet.


Then, a bombshell was dropped on me last weekend - soy is bad for you?! Ok, maybe not bad, but soy is in EVERYTHING, and there are ties between soy and estrogen. For example, my mom had breast cancer, and a histeretomy, and is no longer allowed to eat soy... however, soy is in everything. Look at your labels, you will see soy or soy oil and corn in nearly every packaged product. Our bodies are getting way too much soy, and far too many Omega-6's (which are in soy) I don't consume many prepackaged products, so the soy I do consume is going to be ok I think...(still need to read more) but I am going to drop the soy milk and stick with organic 1% milk. I also might start taking some fish oil supplements for Omega 3-s, which only 40% of Americans get enough of!
I also learned so much about the differences between grain fed, grass fed, and mass produced meats, as well as the benefits on the earth of grass fed, free range meat. I was always under the assumption that all animal farming was bad for the earth, but that's not at all the case!


I also am now going to cut quick cooking oats out of my diet and make a big batch of steel cut oats on the weekend and reheat them for breakfast. I've stopped buying 'quick cooking' grain products, yes it takes more time, but the quick cooking things are stripped of so many of the nutrients we need.


I could go on and on, but wow, the past few weeks all the reading I've done has BLOWN MY MIND! I can't possibly write everything I've learned on here, and I sort of rambled through this post anyway, but my point is, EDUCATE YOURSELF!
I'm so glad I'm only in my 20's, and have the rest of my life to put all of this information into practice!
Empower yourself, go read :) You'll be shocked at what you don't know, and what you thought you knew.
I'm going to blog a bit more about this book, but in the mean time, see if your library has it!

5K Results!

Today's 5k was great! It was at a park, and basically you ran 1km down the road, then turned around a cone and bame back, and down the road 3k, and came back 1k to the finish line.
The morning was very cold and little drizzly, but not too bad. My feet were a little numb in the beginning. I felt like I was running pretty fast in the beginning, and I was! I ran my first mile in 9:12! I knew I couldn't keep the pace, and the 2nd mile was basically running gradually up a hill, so I tried to slow myself down a bit. When I hit mile 2, I was at 19:26, still a great pace! When I hit the finish line, my ipod timer said 30:49, so I think that's about what my finishing time was! I can't believe how great I did. I cut 2 minutes off my last 5k!
However, this one had one long, gradual hill, and my first timed 5k had lots of smaller ones, so I can't compare them too much. However, my April 18 race is the same course as my first, so I'll have a better idea then. I was going to try to shave 20-30 seconds off each race, but geez, I don't know if I'll be able to get it lower any time soon!
I am so happy with my results, and I love the t-shirt I got, super cute, huh?


Hopefully the paper will have the results and breakdown among age group tomorrow. I'll update for sure! :)

Weigh-In Week 1 Results!

This morning when I weighed in, the scale flickered between -1.5 and -2.0, and settled on -1.5! This pace will set me at -30 lbs. in 20 weeks (which is my ultimate goal, to reach 145-ish!)


All of the emails are coming in with some great losses! I'll be posting on Sunday night with everyone's results.


Also, it seems as though many ladies would like to be involved in the chats, but the times don't work. I'll be creating a little survey to send out to all of you and maybe we'll change a time, or add in a 3rd chat.

Weekly Menu/Exercise Plan

I'll be doing my first 5k of 2009 this week! Saturday is the Habitat for Humanity 5k, and I'm hoping to run it around 32:00. I haven't driven the course, so I don't know about the hills, but Bloomington is pretty hilly. I'm not too thrilled at the weather forecast for Saturday morning, 40ish and rainy... not good! Oh well, I'm still excited to get in a race!
Saturday night we'll be going out to eat. I've been holding onto a gift card to Cheeseburger in Paradise for quite a while now, so we're going to go. They don't post their nutritional information, which is a bummer... and generally means everything is bad for you! But they do have the option to sub in a veggie burger or they have St. Bart's chicken, which doesn't look terrible. Either way, I'm going to have a heavy workout day Saturday to make up for it! We're expecting scattered rain all week, so I'm going to hopefully plan the right days to run outside!


Sat: Exercise - 5k in the morning, 1 mile walk back to the car after the race, and No More Trouble Zones
Dinner - St. Bart's Chicken at Cheeseburger in Paradise


Sun: Exercise - (Rain on the forecast) Hopefully walk/run with Pumpkin, Banish Fat/Boost Metabolism DVD
Dinner - Jerk Chicken Burgers with Grilled Pineapple, Grilled Jerk Veggie Kebabs


Mon: Exercise - Run 4 miles, Shred L3
Dinner - Homemade Gluten Free Veggie Lovers Pizza, Italian Salad


Tue: Exercise - Banish Fat/Boost Metabolism, (Rain in forecast) Hopefully walk Pumpkin
Dinner - Turkey, Artichoke and Red Pepper Quesadillas, Warm Spinach Salad


Wed: Exercise - Run 3 Miles, Shred L2, Walk Pumpkin
Dinner - Lentil and Goat Cheese Patties, Mashed Cauliflower, Kale Chips


Thurs: Exercise - Run 3 Miles, No More Trouble Zones
Dinner - Pomegranate Glazed BBQ Chicken, Sweet Potatoes, Broccoli, Salad


Fri: Exercise - Off! Walk/Clean the house
Dinner - Pea and Tofu Tortellini with Greens

Biggest Loser Casting Call

It was always a dream of mine to be on the show, but I never applied because I was in college, and by the time I graduated, I no longer qualified for the show.

However, think you have what it takes??? Apply now! Sorry for the all caps, I c&p'd off the NBC press release!

NOW CASTING SEASON 8! NBC'S THE BIGGEST LOSER IS BACK! ARE YOU READY TO CHANGE YOUR LIFE FOREVER? IF SO, WE ARE NOW CASTING FOR BOTH INDIVIDUALS AND TEAMS! WE ARE SEARCHING THE COUNTRY LOOKING FOR INDIVIDUALS AND PARTNERS WHO WANT TO LOSE WEIGHT AND SHED THE POUNDS ONCE AND FOR ALL!

PLEASE NOTE: April 3rd is the deadline for submitting tapes and applications. There is no guarantee that tapes and applications received after the April 3rd deadline will be reviewed in time for season 8.We are currently looking for outgoing and charismatic people who have personality along with the WANT, DESIRE and COMPETITIVE EDGE to vie for this once in a lifetime opportunity to change your lives forever and compete for $250,000!

DID YOU GAIN THE WEIGHT AFTER PREGNANCY AND HAVEN'T BEEN ABLE TO TAKE IT OFF?-WERE YOU AN ATHLETE WHEN YOU WERE YOUNGER AND THEN LIFE GOT IN THE WAY? -DO YOU WANT TO LOSE WEIGHT FOR YOUR WEDDING DAY OR TO START DATING AGAIN?-ARE YOU A GRANDPARENT WHO WANTS TO BE AROUND TO SEE YOUR GRANDKIDS GROW UP?-ARE YOU FINALLY READY TO LOSE THE WEIGHT ONCE AND FOR ALL?WHATEVER YOUR REASON IS, WE ARE SEEKING BOTH INDIVIDUALS AND PARTNERS!

How to Apply:

Step 1: DOWNLOAD THE APPLICATION

Step 2: MAKE AVIDEOTAPE (only DVD or MINI DV will be accepted). PLEASE TAKE A PHOTO OF YOURSELF AND INCLUDE IT WITH YOUR APPLICATION.

Step 3: MAIL THE APPLICATION, PHOTO AND TAPE TO US ASAP (photo and tape will not be returned)

What to include in your 10 MINUTE videotape:
Show us why you should be on The Biggest Loser. Make your video as personal as possible. Start with your name, age, hometown, height and weight. Take us on a tour of your typical day at work and home. Let us know (and see) why losing the weight is so important to you! Show us, don't just tell us, why you need to lose the weight. And, Remember, we want to see your personality shine.

HERE IS THE LINK TO NBC's WEBSITE

20/20 Update

I'll probably post every few days with some general 20/20 information, FAQ's, requests, and such.


-If you have a blog where you're posting about 20/20, please comment in here with a link to it so the other girls can add you to their reader! (If it's public)


-Some of you have said you can't make some of the chat times, but were wondering if I can get a transcript to you. I try to make it to every chat, so I'll copy and paste the transcript into an email. If you want to be part of that email, comment or email me.


-I've gotten some great feedback about the buddy groups! I am so happy you all are bonding. I'd love to get updates if your group has any special goals or plans (for instance, one group has all decided to start c25k). I'd love to do special posts about the groups if you are doing something fun together or have an additional goal.


-We are up to 166, and that is where the group has officially been cut off! 166 PEOPLE! AMAZING!!!


I hope everyone stops in tomorrow night at 9pm EST for our group chat! Thanks :)

2009 Race Schedule

It's finally race season again! This year I'm going to try to do 1 5k each month from March thru December (if I can find races). My last 5k time was 32:50, so I'm going to aim to beat that for my first 5k, and then I'll try to cut my time 30 seconds each month.
I was planning for my 2009 inaugural race to be in April and the Y's spring run, but I saw a sign up in my neighborhood for the Habitat 5k, which is this weekend, March 28!



It takes place on the IU campus, here's the website for more info: IU Habitat 5k


April is the Spring Run at the YMCA, where I work. I was on the fence about whether I'd run the 5 or 10k, and I decided on the 5k. Many of you said don't worry about being last, but my self confidence lost and I don't want to be last!
This race will also be special because my dad is coming out to Bloomington to run the 10k that morning. He aims to beat his age when he runs 10k's, which would be 54:00! He calls himself the grey stallion :) It will be fun to have him cheering me on at my 5k, and I'll cheer him on during the 10k!

For May, I'll be running the Coach Hep Cancer Challenge 5k. Coach Hep was IU's football coach, he unfortunately died of brain cancer. He was a fantastic coach, and all around a great man. He really left his mark on IU after only coaching for 2 years!

This race is fun because there are cycling races, family walks, and a 5k. Here's the website for more info: http://coachhepcancerchallenge.org/

You even get some red shoe laces for the race!

For June, I'll hopefully be running the East Fest 5k in Bloomington. That's as far as I've scheduled for so far.

I love running 5k's because they're short, fun, and don't take a lot of training! Hopefully all of these races will really get me fast and prepared for the 100th running of the Cincinnati Thanksgiving Day 10k!

I know a few girls in the 20/20 Challenge are working on the c25k program. I highly encourage you to go ahead and sign up for a 5k at about the time you will finish the program. It will really motivate you to make it through all 8 weeks.

It is fun to run races with people, but I've done some on my own, all of these will be too - so don't be discouraged if you have no one to run with :)

20/20 Update

-Last night I sent out emails regarding buddy groups. If you didn't get one, or you have an issue, please email me ashisfit at gmail dot com (sorry no link, i've been getting lots of spam)


-There were about 10 people in our first chat session. It went really well! We talked about the shred, running/shin splints, and some goals. Please log on sometime and get to know the other participants! Our next chat is Wed. at 9pm EST


-I've had people emailing me and commenting daily about joining still. The cutoff is going to be tonight at 12pm EST. I hate to cap the group, but I want everyone to participate for all 20 weeks, and we're up to 152 people! If you still want to join, email me at ash is fit @ gmail dot com with the following:
*Name
*Weight on Friday
*If you want a buddy group - Age, State you're located in, your preferred exercise method, and your motivation


-Please don't forget to go to PFPChallenge.com and donate your pounds! We can potentially donate 900 lbs. of food! GO NOW!


That's all for now, hope you all have a great week!

2 Things...

1. All of the "I want a smokin' hot bod" reasons for the 20/20 challenge are hilarious. I'm not going to lie and say that's not my reason, too... haha
and
2. We are up to 144 participants! WOW!!!

Happy Weigh-In Day! 20/20 Kickoff...

Let me start out by saying 131 of us signed up for the Challenge! Wow! This is truly amazing. Our group has the potential to lose over 1 TON!!!
That also means we should donate around 786 lbs. to the Pound for Pound Challenge! Please go pledge your weight, I'll post a reminder in May for you to go back and confirm it! (This is my original post about it)


Last night I sent out the first group email requesting some info from you as well as info about the Buddy groups I'm going to set up. If you joined and didn't get the email, please contact me and I'll get that straightened out.


A few highlights from the email included:
-We are going to have chat times set up at http://chatroll.com/ashisfit on Sunday from 3-4pm EST and Wednesday from 9-10pm EST.
-Buddy grouping will take place this weekend, please reply by Sunday with the info in the email if you want a buddy.
-Contine to educate yourself, and the "steps" are all optional but encouraged, and don't need to be done by today or anything.


Thank you again, to all of you who signed up.


I also want to encourage my readers who are already at their healthy weight, or aren't in the challenge, to still come back here often. I'll be posting non-challenge things as well, and if you are at a healthy weight, we all could use your words of advice and support of how you got there and stay there. You're also welcome to come to the chats!

Step 8: Develop Healthy Snacktime

Snacking. It's unavoidable! I don't really snack much during the week, but on the weekends I could graze all day long.

One important thing to remember is that these are estimates, your actual calorie count will differ, and make sure you measure so you know you're getting the correct serving size!

200 Calorie Snacks:
-12 Almonds (169) and 1 clementine (25) = 194 calories
-1 Apple (70) plus 1 tbsp. Organic, Natural Peanut Butter (100) = 170 calories
- 1 Banana (100) sliced in 1 c. Nonfat Yogurt* (100) = 200 calories
-^1 c. cubed canteloupe (55), 1 c. honeydew (61), 1 c. strawberries (59) = 175 calories
-1 oz. goat cheese* (75), 15 kashi TLC crackers (130) = 205 calories
-1 serving baby carrot sticks (65), 2 sargento lowfat natural string cheeses (100), 1 c. celery hearts (19) = 184 calories
- ^12 pieces brown rice vegetable sushi roll = 270 calories (soy sauce is extra calories!)
-24 cherries (90), Newman's 100 calorie mini popcorn pack (100) = 190 calories
-2 slices light wheat bread (80), 1 tsp. mustard (5), 2 oz. natural (I like boar's head) deli turkey, sliced* (60), 1 baseball sized sliced tomato (30) = 175 calories (yes, a sandwich for 175 calories!)
-^2 tbsp. hummus* (50), 1 c. cucumber slices (40), 1 oz. rice creackers (110) = 200 calories
- 1 large organic hard boiled egg (70), 1 whole wheat matzoh (100) = 170 calories
-1 whole wheat english muffin (130), 1 tbsp. honey (64) = 194 calories
-5 dried figs (105), 1 c. vanilla soy milk (100) = 205 calories
- 1 nectarine (60), 1 oz pistachios (160) = 220 calories
- 1 pear (110), 1/2 oz. dark chocolate chips* (80) = 190 calories
Ok, I'll try to come up with more as the weeks go by... those should give you some ideas! Just remember if you do get prepackaged snacks, read the ingredients and make sure it's not full of chemicals and additives. Try to stick with organics and reputable brands, like Kashi and Newman's Own.
*Please read your label and find yogurt close to the calories listed, or adjust your snack
^Photographed above

Educate Yourself! (The library is a candystore!)

I am more than happy to reiterate the health and fitness information I learn... but there is so much information out there to be consumed! I can't possibly blog all of the information I absorb because there is just so much, but please know that whatever factual information I give out on this blog does come from published sources.


Now call me a nerd, but I absolutely love the library.... it's my candy store! I just want to run through it and pull out every book and engorge myself in the knowledge! I go every Sunday and take out novels for pleasure and education, cookbooks, health related books, and all things inbetween. It's simply amazing the amount of information that is right at your fingertips - and free! Right now I am making my way through 3 books, one is the American Heart Association's Low Calorie Cookbook, one is a Superfoods Infomation and Cookbook (arranged by season), and the last is Jillian's Winning by Losing. Many of the cookbooks you can find provide nutritional information, making calorie counting MUCH EASIER!
I learn so much every time I pick up one of these books, but it can also be overwhelming, especially the Superfoods book. There are so many nutrients and vitamins and minerals and elements to food that your body needs, it can be scary to think you're not getting everything you need. However, as long as you're eating a rainbow of foods, you should have your bases covered. I'm going to do a little more research about vitamins, and blog about that (as well as some other supplements).


Here's one of my current books, which I'm fascinated by, and I strongly encourage you to check out:



Now I know not everyone likes to read books. Hard for me to understand because I love them, but I do know that most people will pick up a magazine. My mom gets Prevention, which I enjoy reading when I'm at home. There are tons of health magazines out there, as well as Cooking Light. I strongly encourage you to check these out at the library, or get a subscription. Sometimes you can even find magazine bundles by common interest, like here: Buy 2, Get 1 Free, or this Fitness/Shape/Natural Health/Bundle!
The great thing about magazines is they have current information, unlike books which can be outdated. They often have information about the latest fads in food and exercise, as well as any current health concerns. They also are seasonal, which is great for produce and weather related exercise!

Lastly, if you don't like to read, or you don't have time, try listening to health and fitness related radio shows, podcasts, or books on tape! Jillian Michael's talk radio show is on every Sunday from 9-11, but is also available for download to an ipod!

I love listening to her talk show because she really gears it towards people who are trying to lose the last 20 lbs, but she also gives so much insight about the benefits of eating clean, organic, and healthy foods. She also takes listeners calls and is just in general a huge wealth of information. So much of what I blog about stems from her shows and books.

I know there are some C25K podcasts out there as well, I've not used them, but I know some people really like them.

I'm sure there are other ways of learning more about health and fitness, these are just a few examples. I really can't say enough about how empowered you will feel, and how it will change your decisions about food and exercise when you understand the science of it. Not only will you think twice about what you put in your mouth, but you'll feel so smart, and you'll want to share the information you learn.

Knowledge is power, people! And it's all FREE!!!