Summer 5k Plan + Nutritional Tips

*split lunges in half, i.e. say 50, do 25 ea. leg AND on days that I have listed Walk/Bike/Run for a number of minutes, just pick one!

Above is a 28 day plan. You can make it harder by adding miles, start at 3 miles and work up to a 10k, as well as add a set of tri-cep/push-up/lunges/squats/planks,etc EVERY day, instead of every other day. To make it easier opt out of the body weight exercises all together and focus on only walking or only jogging. Try to throw in at least one rest day a week to keep you going! Right now, the calendar is at an basic/intermediate level that will be a challenge for this group, especially if you are new to running!

Form is EVERYTHING. Core stays engaged on all exercises(belly button pulled to the spine)! Squat with feet shoulder width and forward. Knee should not extend over toe on lunges. Keep tension out of your neck and shoulders and engage that core!

Nutritional Tips:

Avoid Sugar! Every 6 days allow yourself ONE sweet item.

Avoid processed foods! Enjoy all of the great produce. Keep your meals basic and fresh. Protein, Veggie and MAYBE brown rice/sweet potato/baked potato(eat half of one). No need for any type of white sauce or heavy sauce. Light seasoning on your grill outs will give great flavor to your protein of choice.

Use olive oil instead of vegetable oil when cooking!

Keep your portions small. One trip to the buffet and potluck or picnic, no more. Chances are you know exactly what that cookie tastes like.

Try small snacks instead of big meals. Go for walnuts, almond/peanut butter and apple, slice of swiss and apple, LARABAR or UBER bars(less ingredients, you know what’s in them!)

Printable Version, Click Below.

Printable outdoor plan

My Grocery Store Must-Haves

Over the past few years, I have come to find some healthy grocery store items that are great “go-to’s” for staying on a healthy eating path. Regardless of what I am making or what I have planned, they are great to have for the week or so ahead. If you don’t want to cook or if you just want a snack, you can always have something healthy! I have it separated into 3 stores, so hopefully you can find some of these items near you.

From any grocery store:

Bananas(especially when you are doing serious training, eat half/share if they are big)

Apples–ALWAYS.

Spinach OR Kale

In-season fruit–on occasion, it gets pricey

Frozen mixed fruit blends–I STOCK UP when there are sales. Great for smoothies, and they last.

Sweet potatoes

Avocados

Eggs

Baby bell peppers

Baby carrots

Almond Milk-unsweeted, usually go for the cheaper of these

On occasion, summer recovery drink–Pure Almond Mocha, Califa Farms

From Trader Joe’s:

Omega-3 Trail mix

Organic Hummus

Whole wheat pita bread–be sure to freeze if you aren’t planning to eat ASAP

Coconut oil–inexpensive

Havarti cheese

Kerrigold Irish Butter, unsalted

Natural Grocers:

Ground Almond or Peanut butter–THE BEST in smoothies, great texture, ONE ingredient:)

Uber bars–variety of flavors! Few ingredients

Vega protein and Vega workout accelerator –buy the small packets and use when I REALLY feel I have lacked in nutrition for the day. Not an everyday thing for me. When I am feeling super low in energy, these ROCK. Vega is plant-based, which I am a fan of!

Mediterranean Ground Quinoa Tacos

Okay– I am VERY impatient  when it comes to cooking. Originally, this recipe was labeled Greek style Quinoa burgers-(link where recipe originates) BUT naturally I destroy the burger before it is fully done. So I improvise. I quickly decide not all is lost at the point of udder destruction and realize tacos could be just as good–and hey, a lot quicker to prepare!

Mediterranean Ground Quinoa Tacos

• 1/2 cup rinsed quinoa–preferably red quinoa, better burger-like look, Trader Joe’s has great quinoa options!
  
• 1 medium carrot, cut in large chunks
• 1/2 cup mushrooms
• 15 ounces black beans
• 1/4 cup plain dried breadcrumbs
• 1 large egg, lightly beaten
• 1 tablespoon ground cumin
• 1 tsp. garlic powder
• Coarse salt
• Ground pepper
• 2 tablespoons olive oil
• 1/2 cup plain nonfat Greek yogurt
• 1tbsp. Dill
• 1 tablespoon fresh lemon juice
• 4 pitas (each 6 inches)
• 1/2 English cucumber, thinly sliced diagonally
• Hummus–Plain from Trader Joes
• Soft corn or whole wheat taco shells
• Spinach and Feta for added flavor

1. Step 1

   In a small saucepan, bring 3/4 cup water to a boil; add quiona, cover, and reduce heat to low. Cook until liquid is absorbed, 12 to 14 minutes; set aside.

2. Step 2

   In a food processor, pulse carrot until finely chopped. Add cooked quinoa, mushrooms, beans, breadcrumbs, egg, cumin, 1 teaspoon salt, and 1/4 teaspoon pepper, 1 tsp. garlic powder; pulse until combined but still slightly chunky.

3. Step 3

   Form mixture into four 3/4-inch-thick patties (dip hands in water to prevent sticking). If too soft, refrigerate 10 minutes to firm. In a large nonstick skillet, heat oil over medium; cook burgers until browned and cooked through, 8 to 10 minutes per side. THIS IS WHERE I WENT OFF THE BEATEN PATH: Instead of keeping burger-like shape, just brown quinoa like you would normal hamburger

4. Step 4–OPTIONAL

   Meanwhile, in a small bowl, combine yogurt, lemon juice, dill and a smidge of onion powder; season with salt and pepper. Serve burgers in shell or pita spread with hummus. Add quinoa, yogurt sauce, spinach, feta, cucumber–WHATEVER SOUNDS GOOD TO YOU

The result–sorry I don’t usually plate the food I am about to eat–I PROMISE it is good. You do not have to use feta, Havarti or any cheese is great on this as well, especially if you melt it a bit. For tangy Mediterranean flair, keep the feta, yogurt sauce and hummus. You can go the normal taco route as well, cheese, lettuce, plain Greek yogurt substituted for sour cream! Be creative and messy!

Quinoa is a complete protein. A great change-up for a meatless, yet protein filled option! Thanks to marthastewartliving.com for the inspiration!

Simply Challenge: RE-FUEL

Yay! If you started Simply Challenge on the first day–you are almost there! If you begun a little late, that’s okay too! Please do this anytime! Maybe it begins today as the weather is mild and more inviting. You are FINALLY feeling refreshed and ready for consistency! So please try!

CLICK: 28 day challenge!

We must RE-FUEL and sometimes we want COOKIES. SO…..I must share this great HEALTHIFIED, EASY, YUMMY Cookie Recipe! To re-fuel from all of your working out.

Heidi’s Healthified Breakfast Cookies(follow blog link):

http://heidicarlson.blogspot.com/

If you are having link issues:

Healthified Oatmeal Peanut Butter Breakfast Cookies

1/2	cup mashed banana (about 1 large)
1/2	cup chunky natural peanut butter (unsalted and unsweetened)
1/2	cup honey
1	teaspoon vanilla
1	cup rolled oats
1/2	cup Gold Medal® whole wheat flour
1/4	cup nonfat dry milk powder
2	teaspoons ground cinnamon
1/4	teaspoon baking soda
1	cup dried cranberries or raisins

	Preheat oven to 350°F. Lightly coat two cookie sheets with cooking spray; set aside. In a large bowl, stir together banana, peanut butter, honey, and vanilla. In a small bowl, combine oats, flour, milk powder, cinnamon, and baking soda. Stir the oat mixture into the banana mixture until combined. Stir in dried cranberries.
	Using a ¼-cup measure, drop mounds of dough 3 inches apart on prepared cookie sheets. With a thin metal or small plastic spatula dipped in water, flatten and spread each mound of dough to a 2¾-inch round, about ½ inch thick.
	Bake, one sheet at a time, for 14 to 16 minutes or until browned. Transfer to wire racks to cool completely. Store in an airtight container or resealable plastic bag for up to 3 days or freeze for up to 2 months; thaw before serving.Verdict:  the best after school snack.  Just enough sweet to satisfy and enough protein to rid me of my afternoon headache.  Perf.

Some modifications: Instead of Honey: Maple Syrup OR Agave Nectar::Add Chocolate Chips::Add Flax Seed for added nutrition::Use Almond Butter

WARNING: These will not taste like cookies from grandma, you can eat these cookies for breakfast, without the guilt! ALSO: FABULOUS FROZEN.

Healthy meals, a new discovery.

Since I have begun my vocation in the health industry, I have been on the look out for ways to eat healthy that are easy and affordable. I am okay with certain supplements, however I, more than anything,  support REAL food.

So through a person I admire, a health coach and Pilates Instructor trainer, I have come across Wildtree. It is amazing. I am all about being aware of what we are putting in our bodies–and with Wildtree you get exactly that! A great way to make a quick and easy meal without breaking the bank, because a little goes a LONG way in each of their products. You will now have a peace of mind knowing what you are cooking is organic, all-natural, no MSG, non-processed, and REAL. One of my favorite products is grapeseed oil –there are multiple infused flavors with great health benefits. It is a fabulous way to make healthy food taste great and keep it healthy!

Click on this link to my page–http://www.mywildtree.com/302435/— to learn about recipes and products, like grapeseed oil benefits among other testimonials. If something interests you, you can buy through the website. Please contact me if you have questions at roxanne.glanzer@gmail.com.

This is amazing for people in all different stages of life–single, newly-married, families with children, and empty nesters. Thanks for letting me express myself about this product! Life is better when we have options–that’s why I am a fan of Wildtree.

One more thing–DO NOT feel pressure to buy this product. I mainly want you to know that something like this exists–I had no idea!

Stop eating stress

I personally believe stress is among the top factors of weight gain in the US, if not #1(not proven, but seems about right). Since stress cannot be eliminated from human nature, here are a few tips I have found help my stress eating notions.

Roxanne’s personal tips that beat stress eating:

1. I buy foods packed with antioxidants that taste good, weed out the chips and cookies. I.E.–1/2 c. Blueberries, 8 whole walnuts, 1 pear, or a handful of snap peas or carrots dipped in hummus(2tbsp.).

2. I read a magazine with a tall glass of water–make the magazine your mental break.

3. No matter HOW MUCH I have to do, if there is time to dig for and eat a snack their is time for a walk, jog or bike ride OH and with a friend. I talk out my stress and avoid bottling it in!

4. I make time for a small treat in my day, not a huge serving of my favorite___(FILL IN)____. My treat for a stressful afternoon is an 8oz. cup –80ish calorie serving of Pure Iced Coffee w. Almond Milk –Mocha–from Califia Farms–AMAZING.  The great thing about this product is it is filling,  a little thick, you will not want more than 8oz. Found at the Hy-Vee health market. It’s a little pricey but less than going for a high calorie coffee drink at Starbies.

5. I take a Gummie Multi-Vitamin–a great way to curb a sugar craving! Good news– you can only have 2 because anymore is dangerous!– and they taste like candy but do your body good. I wait until later in the day to take them instead of right away in the morning.

6. I, to the best of my ability, ALWAYS sit and eat. ALWAYS put my snack in a small bowl, NEVER eat from a package.

7. I stretch, find 10 min workout video online OR do 10 push-ups and sit-ups

8. I wait 15min before you start eating your stress–try to beat the I don’t care, eyes glazed over, eat whatever is in front of me feeling.

9. BEST STRESS RELIEVER(that I am working on)–AVOID PROCRASTINATION:)

Bottom line, we are in a fight everyday. I was reminded a few days ago to not to focus at the waves attacking and drowning me, but faithfully past them, to the calm waters ahead.

Love,

Roxanne

A fresh take on Fridays

The week is done, the mind is shut down and ready for the weekend. It’s time to transform the old Friday outlook and embrace Fridays differently. “Letting go” on Friday because we deserve it, is asking for a binge weekend of no activity and sugar highs. NO, our body does NOT deserve that.

A fresh take:

Plan a consistent, unchanging workout for Friday. As much as you can, rain or shine, snow or wind commit to that workout every Friday. The catch: make it as simple as possible but make it a favorite. This will end the wondering of what to do– which leads to procrastination and avoidance. If it’s not a workout, switch your mindset and focus on eating a healthy lunch or breakfast on Friday AND make it a must(instead of that cupcake).

Fresh Friday (SIMPLE) Ideas:

Run or Walk 3 miles every Friday–perfect amount and you can be done in 25-40 min depending on your pace.

Bike 40-45 min. every Friday

Do Yoga or class that excites you–most gyms offer classes or you could try one for free OR find a clip online.

Make a smoothie for lunch with a handful of greens(spinach), (1/4 scoop) of chocolate protein powder, frozen strawberries, blueberries and peaches(1-11/2 c. total), (1tbsp.) of almond butter, and almond milk(1c.)

All of these options will boost your mood and add to your motivation to stay healthy!

HAPPY FRIDAY!

Love,

Roxanne

Bread be gone

Switch out bread or flour wrap with romaine lettuce! The great thing about romaine compared to even normal lettuce is that romaine has 3 components: durability(so you can load it up), nutritional value(vitamin A, C and K–to name a few) and it crunches beautifully when you bite with a great taste(a must!).

Quick and Simple Romaine Wrap:

Romaine lettuce, 2 leaves

4 slices( 2 on each wrap)Applegate smoked turkey OR roast beef –**Applegate brand meat is AWESOME–can FOR SURE be found at Hy-Vee, Trader Joes, Natural Grocers or Whole Foods.

2 tbsp.(1 ea. wrap) Roasted red pepper hummus–Gluten free **find hummus with the least ingredients as possible…i.e. chick peas, tahini sauce, olive oil(or some kind), salt, roasted red pepper

Feta cheese–small amount–size of 2 thumbnails

Avocado–1 cut up into cubes

Baby tomatoes–1/2 cup cut in half or fourths

Putting it together:

However you like! Start with hummus first or a dab on top. Pile everything else in and enjoy!

For lunch, snack or evening meal–this will leave you energized and feeling light on your feet:)

(MINI) Bananas!

Have any of you seen these?! Mini bananas. What a PERFECT pre OR post workout snack. Bananas are WAY too much sometimes, packed with sugar– supplying our body with more sugar than we need.

Go out and get these! I feel like I am always asked what to eat before a workout or after. I think this is a great solution if you LOVE bananas and need that extra energy without an overload of calories or sugar.

Try a larger chain grocery store, I bought my baby bananas at Hy-Vee!

A seed of nutritious proportions

Recently, I came across a little nutritious seed called Chia. For some unknown reason, my favorite history lesson was that of the ancient Aztec and Mayan cultures. I love them! They were innovative, creative and mysterious people with crazy beliefs but very modern and effective tactics to survive. Many cultures have used certain ‘superfood’ discoveries, newer to us, to survive for centuries.

 

The chia seed is of the mint family, seen by the Mayan culture as a food that promotes endurance–it is full of Omega-3 and Omega 6(essential fatty acids), fiber, B-vitamins, protein and calcium. It has also been proven to thin blood, as well as provide healthy levels of blood pressure and blood sugar(info from the back of the chia seed bag and other sources:)).

My favorite way to use a chia seed-because the “what to do with it” is not second nature (thank you Liz Harms):

In smoothies! They add to smoothies what ice cannot. A nutritional crunch!

Try this:

1 avocado, 1 banana, 1/4 cup greek yogurt(plain), grate a little ginger,  1 tbsp. honey, 1 cup OJ or your favorite juice, AND a small handful of chia seeds!

But really, chia seeds could probably be sprinkled in salads, baked into bread or muffins–I’m sure many more options! The flavor is mild, so do not fear the chia!

**My sources are from truroots.com as well as the links above. TruRoots is a great brand of chia seed.