Tag: running

Pre-race Dinner Idea

Two of our daughters and daughter-in-law are running an early half-marathon race tomorrow. Tonight they wanted a light, but protein-packed dinner — something that would fuel their race, but not weigh them down. So, they put their heads together and came up with this beautiful plant-based veggie bowl.

Quinoa, marinated tofu, and spiced chickpeas provided the protein. The colorful veggies included: roasted squash and mushrooms, onions, pickled carrots, snow peas, avocado chunks, and grape tomatoes over a bed of crisp greens. A choice of light dressings completed this delicious veggie bowl.

I am so proud of my girls, not just for running, but for coming up with this much healthier pre-race meal, so different from the carb-loading pasta dinners I remember from their highschool days. This is a much healthier and satisfying meal.

PS: They all finished with good times. Shannon came in third in her class. (Could it have been the quinoa?) 😉

Run, Walk, Move!

Isolation, social distancing, schedule changes, constant adaptations to your normal way of living have taken a toll on everyone. Listening to the “news” for a glimmer of hope may only depress you even more, so is it even necessary? The tension and stress of daily life are cumulative if you don’t regularly take some time to let off steam. The good news is the weather is improving, so you can enjoy some outdoor activities again!

While you can’t control everything in this crazy world, you can do something to shift your attitude toward a more optimistic focus. Running, or even fast walking, for just 15 – 30 minutes each day has great mental as well as physical benefits. It not only tones and strengthens your muscles, it also improves blood flow to your entire body including your brain. This releases feel-good endorphins for natural stress relief. The “Runner’s High” we hear so much about is real. That’s what calls many habitual runners to don sneakers and squeeze in a run in any type of weather. 

Go at a comfortable yet challenging pace. This level is different for each individual. This is not a race. You are not in competition with anyone. It has been said that if you aren’t sweating, then it isn’t exercise, but you should still be able to converse with another person while exercising. If you haven’t been physically active for a long time, then start slowly and work your way up. If you can only walk half a block, then start there. You are moving more today than yesterday, so celebrate each accomplishment as a WIN! Soon you will be walking one block, two blocks, a mile, then more. You might even turn that walk into a run! 

The important thing is to get moving. Now that the weather is warmer and masking is optional, you can go outside and enjoy the fresh air and sunshine as you walk or run. Fifteen minutes of direct sunlight on your bare arms, face and legs will give your vitamin D levels a real boost, which will in turn improve your natural immune system.

Start now and make daily exercise a priority. You devote so much time and effort to other people and things, you should not feel guilty about taking time for your own physical and mental well-being. You are worth it! If you schedule this time as a meeting on your calendar it will be much harder to ignore. Put your sneakers on first thing in the morning as a reminder to get moving. Now is better than later!

 

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