It's almost running season! Time to start planning.

The sun is out, the temps are finally out of the teens, and the snow will hopefully be melting soon. I feel like this winter has been the absolute longest winter yet. The bitter cold temps made it nearly impossible to leave the house and spend any time outside, especially with a toddler. I'm ready to get out of this house and have had the worst case of cabin fever ever.

The warmer temperatures and bright sun have me itching to get out and run. I've ran on and off through the winter when temps were above 20 degrees, but it's tough getting out often since I do most of my running in the later evenings or with a jogging stroller. So for the last few months it's been a ton of yoga, HIIT and kickboxing.

Pretty, but over it!

I won't miss this!

Now that it's spring, I've been busy making some race season goals and plans:

• Run one race a month
• Run a half marathon 
• Increase overall speed (would love an under 25 minute 5k)

I like the idea of having a race every single month (starting in April) because it will keep me motivated and having something to look forward to is always a bonus. I'm planning on having a mix between some 5k's, 10k's, a 20k and the half marathon. I'm aiming to run the half marathon by late June to mid July. 

  

The race lineup so far: 

Tri to Finish Cinco de Mayo 10k in Flint (May)

Fenton Tiger Run 5k in Fenton (May)

Volkslaufe 20k in Frankenmuth (July)
Crim 10 mile in Flint (August - one of my favorites!)

My half marathon is still undecided, so if you have any recommendations for an awesome first half marathon in Michigan, let me know. I'm also looking for some recommended training plans too. The longest distance race I've ran was the CRIM (10 miles) last August and I prepped for that by just running a lot, without any real plan. I'd like to have a more structured plan for the half marathon.

I was thankful enough to be able to get a few walks in this week with the kiddo. We both enjoyed the fresh air and warm sunlight.

We love our Ergo baby carrier! New moms...this is a must have!

Loving the sunlight! 

Next weeks temperatures are expected to be in the mid 40's! You can bet that I'll be out there ASAP! I cannot wait to get outside again.

What are your running goals for this year? 

What's the longest distance race you've done? 

If you have any long distance running tips, fill me in. I'd love to hear them all! 

Egg-ceptional Breakfast: Egg & Veggie Quiche Muffins

I'm always looking for quick breakfast options, especially for those dreaded mornings when I have to get up at 5:15 to be to work. On those early mornings I kept finding myself either:

a.) Skipping breakfast
b.) Buying unhealthy options at work (cheese & bacon loaded omelets)

Both options are unhealthy, and the second was also lightening my wallet and leaving me feeling slowed down at work the rest of the day. I knew that the only way I was going to stop that cycle was to have a quick option to choose from in the morning that required little to no time and effort. That's where these come in:

Egg and Veggie Quiche Muffins:

Ingredients:
- 10 eggs (may substitute with egg whites if preferred)
- Turkey Bacon
- Oil Spray
- 2 cups veggies (I used bell pepper, onion, spinach - you could use just about anything you have)
- Minced garlic
- Low fat mozzarella cheese

Directions:
- Preheat over to 375 degrees Fahrenheit.
- Spray a muffin tin with oil spray to prevent sticking.
- In medium bowl, whisk eggs and garlic.
- Add the chopped veggies to the egg mixture and stir well.
- Line each muffin mold with one slice of turkey bacon (wrap it in a circle in the mold).
- Use a ladle to add the egg and veggie mixture. Fill each tin mold only 2/3 of the way because the egg mixture will expand once cooked.
- Add a small sprinkle of mozzarella cheese to the top of each cup.
- Bake for 30 minutes or until slightly browned (you may want to put baking sheet under muffin tin in case of overflow).

Enjoy!

These reheat very easily in the microwave and are great served with a piece of fruit or a slice of toast. Quick, easy and healthy breakfast option for those mornings you really don't feel like cooking. What I like most about this recipe is that it makes multiple servings at a time and since the bacon is on the edge of the pan it get's nice and crispy too!

I Run Because...

In case you missed it, today is....

I plan on taking a nice, long run later this evening at a new trail that we discovered at Holly Recreation Area. This area has really helped renew my running again. In recognition of today, here's a brief list of the reasons why I run. I'd love hear your reasons as well so share below! :)

I Run Because...

- It makes me feel strong.
- My health depends on it.
- It's cheaper than therapy (both psychological & retail).
- The silence is needed sometimes.
- I'd rather be sore than sorry.
- Sometimes I just need to get away from life.
- It makes me feel healthier...and happier.
- It gives me something to work towards.
- It gives me energy.
- It gives me an excuse to buy cute workout clothes.
- Some of my best ideas come while zoned out running.
- My personal best is just that: mine.
- I can participate in fun races to raise money and get covered in mud.
- I really like to eat.
- I really, really like chocolate.
- I enjoy the scenery.
- I love the endorphin rush.
- It makes my legs look fab!
- I like the one on one time with the hubby.
- It makes getting dressed in the morning so much more positive.
- It's the best way to sight see.
- There's a freedom in just getting out and running with no destination in mind.
- It gives me an excuse to take a break sometimes.
- It's a great stress reliever.
- I love crossing a finish line and the positiveness of those also running.
- It makes my heart, lungs and muscle stronger for a longer and healthier lifetime.
- It decreases my chances of cancers.
- It increases my lifespan.
- It fights obesity.
- It gives me confidence.
- I can. You never know when that could be taken away.

Are you doing anything today to celebrate National Running Day? If you need some ideas here are 10 ways to celebrate. I'd love to hear what you love about it or any goals you've set.  My next big goal: Run a 10k! There's one in late August so I'm really considering it


Are there any specific reasons that you love running? 

Very Berry Oatmeal Breakfast Bake

It looks like winter has finally reared it's ugly head here in mid-Michigan.  I can't really complain since there has been many years where we've had snow on the ground before Thanksgiving. This year we were given a little reprieve and made it until nearly mid-January before the white stuff hit.

Weather like this makes me crave warm and savory comfort foods. The other morning I woke up freezing and couldn't warm up so I decided to start my morning with a boost with this amazing Berry Oatmeal Bake.

I highly recommend giving this a try, especially for those of you who might not be big oatmeal fans because this may change your mind.. This breakfast kept me full for hours and was the perfect boost to get me moving on a day when I didn't want to do much but cuddle in blankets on the couch.

Berry Oatmeal Bake:

Ingredients:

1 cup old fashioned rolled oats
1/8 cup light brown sugar
1/2 teaspoon baking powder
1/2 teaspoon cinnamon
Pinch of nutmeg
Pinch of salt 
1/4 cup walnut pieces, chopped
1/2 cup sliced strawberries
1/2 cup blueberries
1/8 cup semi-sweet chocolate chips
1 cups milk
1 egg (I used egg whites)
1 tablespoon butter, melted
1 teaspoon vanilla extract

Preheat oven to 375 and spray a medium pan (I use glass/corning ware about 8 inch round) with cooking spray.

Mix all dry ingredients together (strawberries and blueberries included, but save a handful of each out to use later in the process) in one bowl.  Whisk the rest of the wet ingredients together in a separate bowl. 

Pour the dry ingredients into the sprayed pan.  Add the liquid ingredients to the dry ingredients and slightly shake to mix the wet ingredients with the dry.  Place the rest of the berries on the top of the mixed ingredients. 

Bake for 40-45 minutes or until the liquid has been absorbed and the top is a golden brown. Serve! 

Super Easy! If you're short on time I'm thinking that this could be thrown together the night before and put in the oven in the morning to bake as you're getting ready (if anyone tries, let me know how it works out). 

Make These: Healthier Homemade Chocolate Granola Bars!

I've been loving on these granola bars for months now!  They are just so tasty and so much better than anything you buy in the store.  And to make it better: They are much less expensive and go further than store bought granola bars and have no high fructose corn syrup.

This recipe is an adaptation from Joyful Abode (another great blog you should check out).

Homemade Chocolate Granola Bars
Ingredients:

• 2 cups oats
• 1 cup wheat bran
• 1 cup sunflower seeds (salted)
• 1 cup crushed peanuts
• 2/3 cup brown sugar
• 4 Tbsp. butter (unsalted)
• 1/2 cup honey
• 2 tsp. vanilla extract
• 1 cup dried cranberries (could substitute other dried fruit)
• 2 Tbsp. cocoa

Preheat oven to 400 degrees.

On a baking sheet mix and spread out the oats, wheat bran, sunflower seeds and crushed peanuts.  Bake for 10 minutes, or until brown.  Be sure to stir every couple minutes to avoid burning. Once browned, take them out and let cool several minutes. Transfer to large bowl.



While baking the dry ingredients, mix brown sugar, butter, honey and vanilla extract in small pan.  Cook on medium heat and bring to a simmer.  You will also need to stir this often in order to prevent burning of the sugars.  Cook until mixed well and the sugars are no longer granulated. the last few minutes add the cocoa and stir well.  Turn heat off and let cool. This will be your “glue” mixture that holds the granola bars together.




In a large bowl mix the dry ingredients (add the cranberries at this point) with the “glue” mixture.  Mix extremely well and make sure that everything gets mixed in well and covered with the “glue”.



Once mixed, transfer to a baking sheet (I use a 9 x 13) that is covered with wax paper (spray wax paper with non-stick cooking spray). Spread mixture across pan with spoon or spatula.  At this point I cover the bars with another piece of wax paper and press down hard in order to spread and compact the granola (put a little muscle into it). 




Wait several hours for it to cool and then cut (use a pushing down motion, instead of sawing).




Each batch makes about 14 full-sized, delicious bars. Store in sealed container or individual wrapped.

I’m thinking that one of these times I’d love to make a batch with toasted coconut in it…or maybe dried bananas and peanut butter. The options are endless!

What are your favorite granola bar flavors? Any mix-ins that you’d enjoy?

Some like it HOT!

I bet when you think of hot, the last thing that pops into your mind is chickpeas.  For me, chickpeas (garbanzo beans) on their own are just kind of bland and I’m really not big on the texture, but pop those babies in the oven with some spice or turn them into hummus and OMG, I’m all over them. 

These roasted morsels are chock full of flavor, good for you and ridiculously easy to make.  And like always, they are relatively cheap to make too (I know we all can stand to save as much as we can in these tough financial times).

Roasted Spicy Chickpeas
Ingredients:

• 2 cans of chickpeas (15 oz.)
• 2 tablespoons olive oil
• 1 teaspoon paprika
• 1 teaspoon cumin
• 1/4 to 1/2 teaspoon cayenne powder
• 1/2 teaspoon chili powder
• Salt to taste

*Spices can be varied for taste/preferences (I like my stuff with a good spicy kick to it).


Preheat oven to 400 degrees.

Rinse and drain the chickpeas.  I use a towel to pat away any additional moisture. 

Toss chickpeas in bowl and coat with olive oil.  Add spices and stir until fully covered and distributed.

Transfer chickpeas to baking sheet (cover sheet with foil if you would like a quick clean). 



Bake for 45-60 minutes until at desired texture (I bake mine longer in order to have a more crunchy texture). Stir or shake them every 20 minutes or so to get even browning/prevent overcooking.

Enjoy! These are great on their own, but I love throwing them on a salad too for a little extra flavor and a protein punch!



These are seriously one of my favorite snacks.  They’re super portable and easy to make.

Some other benefits to chickpeas (garbanzo beans):

• Great source of vegetarian protein
• Contains lots of minerals, such as calcium, manganese, phosphorus, magnesium, iron and zinc.
• Low on glycemic index, which is important for keeping blood sugar levels stable
• Lots of fiber, so you feel full longer and great for colon and digestive health.

Do you have a favorite healthy spicy snack? Share your recipe!

Park the Phone

Did you know that over 5000 people were killed and nearly 1/2 million were injured in 2009 from distracted driving accidents? 

To me that’s a staggering and scary statistic.  Just think about how many people you see on the roads multitasking, whether it be texting, talking on the phone, scarfing down a burger or touching up their makeup.  Think about how often you do it.  The problem is that everyone thinks that they are great at it and that it would never be them that causes the accident and gets hurt or injures/kills another.  No one wants to believe that it could be them, or their family or friends.  No one wants to think that they are susceptible.



You are probably wondering why I’m even talking about this.  Normally my blog is filled with recipes, life musings, photos and fitness stuff, but this all began with a project for a class.  For the past month, I’ve been engrossed in a project for my public health class.  I’ve researched, heard stories and even conducted my own survey in our area to see how prevalent of an issue this is.  In our area of Mid Michigan, over 98% of driver’s admitted to distracted driving.  The biggest culprits: texting, eating, talking on the phone and passengers.  Using a cell phone alone affects your reaction time as much as though you were legally drunk (0.08 blood alcohol content).  In fact, you’re four times more likely to get in an accident while using a hand-held device, such as a cell phone. 

As much as there is a taboo upon drinking and driving, often texting while driving is accepted.  If everyone were to actually think about the consequences of their inattentiveness maybe it would not be such an accepted behavior.  I guess, it just comes down to being aware of how your driving is affected by these distractions.  Have you ever really thought about it?  All it takes is one second to look away and your life (and other’s) could be changed forever. The norm needs to change.



The good news, this is becoming a more prevalent issue in our society that is being brought to attention.  It’s insane to see how many campaigns are out there to tackle this problem and how many different ways its been approached.  I’m excited to say that we are actively working on a campaign on our campus and seeking funding right now.  It’s excited to see our hard work turn into something real.  A simple class project is now becoming a real life campaign that could possible and hopefully have an influence on others. 

Working on this project has really made me think about how I’m so grateful and happy that I’ve changed my career focus.  I’m excited to be involved in campaigns that bring awareness and change.  I love submerging myself in these projects and hoping to inspire change and healthier habits in others.  I know it’s often going to be a long, trying journey, but I’m excited for the challenge. 

Bring it on.

Fast, fabulous & filling!

Want a quick & healthy recipe for those days where you have little to no energy to cook up dinner?  This is definitely one of my favorite recipes for days when I’m short on time or motivation (like today after studying all day).  It’s great because it’s very few ingredients and also uses few dishes for prep so clean up is a breeze.  Within 30 minutes you’re in and out of the kitchen with a fabulous, healthy meal to boot!

Balsamic Tilapia with Brown Rice


Ingredients:

• 1 cup instant brown rice
• 2/3 cup water
• 2 tilapia fillets (any white flaky fish would work)
• 1+ cup of fresh spinach leaves
• 1/8 cup balsamic vinaigrette dressing
• 14.5 oz. can of diced tomatoes (Italian seasoned are my favorite)
• 1 Tbsp. grated parmesan cheese

Directions:


Heat oven to 375.

Assemble 2 sheets of heavy duty aluminum foil on a baking sheet with the sides slightly turned up (into a shallow bowl).  Pour 1/2 cup of brown rice into center of each foil. Pour 1/3 cup of water over each mound of rice. 

Spoon 1/4 of can of tomatoes on top of rice and then place tilapia on top of rice and tomatoes.

Drizzle balsamic vinaigrette dressing onto each fillet, then top with remaining tomatoes (including the juice).  Finally, pile high with plenty of fresh spinach. 

Doesn’t that look delicious?!


Once assembled, bring up foil sides.  Fold ends and sides up to seal (allow a little room for heat circulation).
Bake 25 minutes.  Cut several slits in the top of foil when you take out of oven in order to let steam escape.  Sprinkle with parmesan & enjoy!
 
I know this isn’t the most appetizing picture, but I promise you that it’s amazing & super simple!

What’s your favorite 30 minute and under meal?

Happy Hummus: Healthy Snack Favorite!

I’m a sucker for snack foods.  No matter how large of a lunch/dinner I have you can bet that within an hour or two I’ll be craving a snack.  I’m always on the lookout for new healthy foods to munch on so I don’t succumb to potato chips, cookies and other not-so-healthy foods.  For a long time we’ve been stocking up on hummus from the grocery store and spending way more than we should.  Finally, I decided to do a little research and partake making my own and boy, I’m sure glad I did! 
Hummus is super easy to make, affordable and chock full of fiber which keeps you full longer and great for keeping blood sugar levels from rising too fast (fabulous for diabetic, insulin resistant or hypoglycemic individuals).

Sun-Dried Tomato & Spinach Hummus:
Ingredients:

• 1/4  cup  water
• 3 tablespoons  chopped oil-packed or vacuum packed sun-dried tomatoes
• 2 tablespoons EVOO (extra virgin olive oil)
• 1/2  teaspoon  salt
• 1/4  teaspoon  freshly ground black pepper
• 1 heaping tablespoon minced garlic
• 1  (15-ounce) can chickpeas (garbanzo beans), drained
• 1 large handful of fresh spinach leaves
• 1 tablespoon fresh parsley (optional)

Mix all ingredients into food processor and puree until smooth.  If it doesn’t seem to mix well add a bit more water/oil and it should start to mix a bit better.  I like to dice the veggies beforehand to ease the work on the food processor.  This is excellent served with pita chips, tortilla chips and veggies (carrots, celery, peppers).

Nom, Nom, Nom! Yummy Goodness!

Have you ever made your own hummus?  What’s your favorite healthy snack?