Paying It Forward

This is a follow up to my 26 Acts of Kindness challenge post from earlier this month. Jen at Peanut Butter Runner motivated me to perform an act each day rather than only my assigned number in this post.

From this challenge, I learned that an act of kindness does not need to cost a million dollars to make a difference. In the beginning, all of my ideas cost money. As a student, this is something I can not afford, no matter how much I would love to treat everyone to a coffee at my local Starbuck’s. I went back to the drawing board, and realized, an act of kindness, no matter how big or how small, is still an act of kindness, and should never EVER be judged.

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Lessons learned:

It was invigorating and fun researching and coming up with kind acts for others to then perform. On my computer, I kept a word document to keep track of my daily deeds to honor each one of the lives lost in Newtown, CT. This served as a daily reminder to be a little nicer each day. Today marks day 25, but I think I would like to continue to day 250,000, because,  boy does it make you feel good!

Some of my favorites included helping a friend find an internship, cleaning up the kitchen each day before work so my parents wouldn’t be able to get to it, not complaining for a whole day- okay, I may have slipped up a couple of times!, supporting a great cause, and my favorite, leaving post-it notes on the bathroom mirror of my local grocery store.

Before a food store shopping trip one afternoon, I grabbed a post-it note and on it wrote: “You’re beautiful on the inside and out!”. As soon as I arrived at the store, I went to the women’s restroom and placed the post-it on the mirror. I hope it made others smile as well as feel or realize their beauty!

26 Acts of Kindness on Facebook

Act of Kindness ideas

The lives of those lost in the Newtown tragedy will always be in our hearts.

Did you participate in the 26 Acts of Kindness or in a random act of kindness? What did you learn from that action?

Thank you for all you do each and every day!

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Will You Join Me?

This week’s Healthy Monday tip:

“January 28
Find Peace with a Pen
Situations and events that are distressing for many might not bother you in the least. Or, you may
be sensitive to even minor stressors. The first step in managing stress is identifying your triggers.
Knowing when, where and why stress occurs, along with your stress symptoms and how you cope,
can help you reduce exposure or come up with successful strategies to alleviate the issue.
This week, start a stress journal. At week’s end, reread your entries to identify common themes to
your stress and then brainstorm some solutions.”

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Healthy Monday on Twitter

Healthy Monday Facebook

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Here’s to less stressed days!

I’m on my way to my first Grad school class. This is the beginning of a new stressful adventure. I can’t wait to share each chapter with you!

Kicking it in style on my first day of Kindergarten. 🙂                                                                                                                                                                              Best of luck to everyone who just began a new semester!

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No first day would be complete without watching this for a laugh:

Happy Healthy Monday!

The Healthiest Meatless Meatball Sub EVER!

In prep for Healthy Monday, I present to you a sweet potato boat of goodness.

The all-star ingredients:

Sweet Potato!

Nate’s Zesty Italian Meatless Meatballs– easy, healthy, and soylicious.

Chobani Plain Non-Fat Greek yogurt for a sweet potato topping.

Peas

…and some more greens! Spinach and avocado!

Tomato!

Garbanzo beans! 🙂 Whole Foods also sells beans with no sodium! Go 365 Everyday Value brand!

Strawberries for a little something extra sweet.

Raisins for an extra punch! Please pardon my dry, dry hands from this cold weather. From the amount of lotion I put on, you’d think they’d be as smooth as a baby’s bottom!

A salad can never go wrong with Bolthouse Farms Classic Balsamic.

The final product with onions on top! I ended up putting everything on my sweet potato. Flavor explosion.

Please feel free to share your favorite meatless meal!

Be sure to check out Meatless Monday on Twitter and Facebook!

Tomorrow I’ll be sharing the Healthy Monday tip for the week of January 28th.

Penciling in a Workout- Part Two of the Food for Your Heart and Soul Series

One day while watching the tube, Kim Kardashian was talking about working out, probably on E!  news or something. I hope you just didn’t stop reading because I mentioned a Kardashian! During her interview, Kim said she schedules her workouts as appointments, just like she would with her doctor or hairdresser.

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Whenever I think of a workout now, I think of it as an appointment, doing something good for my heart and soul. This is especially helpful on days I just don’t feel like working out. Thank you, Kim!

This is how I break my weekly workout appointments down. I’ll start with tomorrow, Sunday.

Sunday: cardio- with the sun setting earlier during these winter months and getting home in the late afternoon from work, I don’t feel comfortable running in the dark. On Sundays, I do an hour on the Pilates Cardio Rebounder. It’s always good for the mind and body to mix things up though! Boredom prevention! 😉

Monday: upper and lower body strength routine – more focus on lower body

Tuesday: cardio- outside run

Wednesday: upper body strength routine

Thursday: outside run

Friday: upper and lower body strength routine

Saturday: off- I usually sneak in a yoga sesh! Off days are so important for your muscles to repair so that by your next workout, you’ll feel refreshed and ready to go!

On most days, I also practice yoga anywhere from 5 minutes to an hour. You can read more about my yoga journey in my post My Love for Yoga and Yogurt. This weekly schedule was created using the U.S. Department of Health and Human Services 2008 Physical Activity Guidelines for Adults.

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Author’s Notes

When I started lifting weights and body resistance exercises, I’m not going to lie, it was hard! But, I didn’t give up, I was determined! I could barely do a push-up. I guess my upper body strength was almost zip, zilch, nada! Now, when I do push-ups, I want to do more because I think of when I couldn’t even maneuver my body up and down. I even challenged a co-worker at work today to a push-up challenge because he didn’t believe I could do them. I can’t wait to prove him wrong! All in good fun of course! 😉

Click here for step by step push-up directions. Push-ups target your arms, chest, and shoulders.

My workout schedule took trial and error. I had to make arrangements to figure out what worked for me and my life. I’m still constantly making changes when things come up.

If there are days when you find yourself wishing there was more than 24 hours in a day so that you can get a workout in, always remember, a walk around the block is better than no movement at all. 🙂

How do you stay on track with your workouts?

I hope everyone is having a wonderful weekend! It was a snowy one here! Last night, there was a beautiful snowfall. The snow was sparkling!

This is what a local newscaster said:

“Did you notice how the snow seems to sparkle tonight? Thank the bitter cold. Because temps are so low, the freezing process gives the surface of the snowflakes a flat shape with a shiny surface that reflects light. In higher temps, a snowflake has more of a fuzzy surface. The moon is nearly full, so there is plenty of light to reflect off the shiny surfaces of the snowflake. “Sparkle Snow””

Peace 🙂

7 Facts & Tomato Soup

Thank you again to Meghan at After the Ivy League for nominating me for the Versatile Blogger Award! It is an honor! For this award, I am suppose to share seven facts about myself. Here we go! 🙂

Seven Facts about me:

1. Tea is my comfort. When I don’t have tea with a meal, I feel as though a food group is missing. Lately, I’ve been enjoying: Decaffeinated green tea, Black Tea, Chamomile tea, and Celestial Seasonings Candy Cane Lane. My pantry is still stocked with Candy Cane Lane since it is only offered for such a short time during the year.

Right now, I’m enjoying a cup of Tazo’s Calm Chamomile. 🙂

2. The summer before my senior year of High School, I knocked learning how to surf off of my bucket list. Hang 10 baby.

3. Unbeknownst to my college friends and co-workers, I was involved in theater during high school. I started singing lessons in the 8th grade, because I wanted to be the next American Idol.

That’s me in the blue shawl wrapped around my head as a pauper in Les Mis my sophomore year of high school.

4. When I was 16, my hormones got the best of me, and I suffered from severe acne until mid-way through my freshman year of college. I tried everything from non comedogenic products, over the counter medications, meditation, and eating a healthier diet free from grease and junk. Although my insides were thanking me for being less stressed and eating more nutritious, my skin remained problematic. I wanted to hide under a rock. I always felt like people were looking at my face and I would actually avoid going out. After a lot of thought, my dermatologist prescribed me Accutane. It was a long process, but my face healed. Today, I only have minor scarring.

Lesson learned from this journey: Your friends and family will love you no matter what. Today I would tell my teen self to stand up tall and not hold back, because you’re beautiful whether you know it or not! People who make fun of someone for the way that they look need to take a step back. They’re not worth the time. It’s all about karma. From this journey, I learned a ton about health, one of the reasons I changed my major to Exercise Science and Health Promotion.

5. Throughout the day, I eat yogurt in some shape or form for breakfast, lunch, dinner, and in snacks. When on vacation in August, there was no Greek yogurt in site. I could feel the sadness of the Greek gods. One day, while walking down a street of stores, I stumbled upon a little market. I kept telling myself not to get my hopes up as excitement built inside of me. Venturing to the refrigerator section, there was a Peach Chobani waiting for me in its glory. It was the best Greek yogurt I ever had.

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6. On Monday, I begin a new chapter of my life. At 4:30pm, I’ll be sitting in my first Graduate school class, working towards a Master of Public Health. When I think about it, I feel excited, anxious, and a little nervous. Physically and mentally, I feel ready to take on the challenge!

7. In college, I passed a Whole Foods to and from school. Frequently, I found myself turning into their parking lot, parking my car, and walking through their doors. There is something about the Whole Foods experience that is calming, making you want to go back for more.

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My nominations:

Alex at The Run Within

Emily at The Good Era

Cindy at Clean and Green Nutrition

Grace at Practicing Grace

Nikki at Scientifically Nutritious

Nicole at Health Advocation

Since I’ve started blogging, I’ve really enjoyed talking healthy with Alex, Emily, Cindy, Grace, Nikki, and Nicole! They are walking examples of wellness and share great healthy recipes and or exercise tips! Be sure to check out their pages and hard work!

Big congratulations to the blogs I follow below for being nominated on Meghan’s page:

Kate at Quarter Century Southern Living
Alex at Cookie Dough Katzen
Carrie at Fitness and Frozen Grapes

Well deserved! 🙂

Unfortunately, the Healthy Food Party I was going to this weekend was postponed. 😦 But I still did a little healthy cooking in the kitchen today!

After much research on blogs, Pinterest, and other websites, I found an easy recipe for a Winter Tomato Soup on Women’s Health.

I made the Winter Tomato soup this afternoon and it was super easy to make just as Women’s Health said. It would be great with a grilled cheese sandwich too. I already know what’s on the menu for my lunch tomorrow. 😉

Winter Tomato Soup

Prep time: 5 minutes Cook time: 25 minutes

1 tsp olive oil

1 small onion,

diced 2 cloves garlic, chopped (or 1 tsp jarred chopped garlic)

2 Tbsp no-salt-added tomato paste

1 tsp sugar- I used Sucanat

1 tsp thyme

1 bay leaf

2 cans (14.5 oz each) no-salt-added diced tomatoes, including juice

1/4 c fat-free milk- I used 1%

2 Tbsp plain nonfat  Greek-style yogurt
1. Heat olive oil in medium saucepan. Cook onion and garlic until soft, about 5 minutes. Add tomato paste, sugar, thyme, bay leaf, tomatoes, and 2 cups water. Stir together and bring to a boil. Reduce heat and simmer about 20 minutes.

2. Remove bay leaf. Use a handheld blender to puree the soup in the saucepan, or transfer soup to a food processor or blender. Puree until smooth. (If you’re using a standard blender, allow the mixture to cool first; hot liquid may cause the blender to squirt out contents. Depending on the size of your blender, you may have to do this in batches.)

* Rather than pureeing in a blender, I mixed the contents with a whisk.

This left the soup with a nice consistency. I would call it a chunky tomato soup. I enjoy my soup either way, and tonight, I was in the mood for chunky tomato soup. My family gave the recipe two thumbs up too!
3. Heat milk in microwave for 30 seconds to warm, and then stir it into the pureed soup along with yogurt. Mix well. Add salt and pepper to taste, and serve.

Makes 4 servings. Per serving: 76 cal, 1.5 g fat (0.2 g sat), 14 g carbs, 43 mg sodium, 3 g fiber, 3 g protein

Do you have a favorite winter soup?

A Bond that Never Breaks

Hey everyone! I’d like you to meet my older brother, Chris:

In this picture, he’s in his dream habitat, Costa Rica. Chris is the most calm, cool, and collected person that you’ll ever meet.

We had so much fun growing up together.

Chris was my playmate.

My partner in crime waiting for Santa.

My person to share adventures with always.

Chris, I am looking forward to the ride to come!

Happy Birthday to my amazing brother! Thank you for all you do each and every day!

Happy Birthday to all who are celebrating a Birthday today! Today is your day to shine!

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Make a wish!!

What is one of your Birthday traditions?

I’d like to dedicate the yoga practice I am doing this evening to everyone who is celebrating a Birthday today. The focus of this yoga session is on the hips.

Before I finish, I have to share some exciting news! After the Ivy League nominated me for the The Versatile Blogger Award! You have to check out Meghan’s blog. She rocks! Please look forward to 7 things about me in my next post.

**Breaking News (the good kind of course): This weekend, I am going to a Healthy Food Party at a friend’s home. I have always wanted to go to and do something like this! In my next post, I’ll be sharing what I am making. Please look forward to a recipe with no other than Greek Yogurt!

When Mind, Breath, and Body Become One

Cold. So cold when you climb into the car, your shoulders stay so close to your ears for five minutes until the heat kicks in kind of cold.  Where I am from outside of Philadelphia, today was the coldest day in two years. Our morning low dropped to 19 degrees and the afternoon high only climbed another three degrees to 22.

If you’re from Alaska or the North Pole reading this, I know this sounds like a heat wave to you, please have pity on us!

Yesterday, Meghan over at After the Ivy League posted about enjoying to run in the cold in her post Ski Weekend in Maine. As much as I would rather be putting on a tank and shorts this time of year, there’s something about running in that cold that gives me a thrill.

Today’s run in the cold was special because:

There was a light dusting of snow still on the grass from last night’s winter bliss.

With no other walkers or runners in sight, I felt like a gold medalist on the trails.

The air was crisp and the sky blue.

I became conscious of my breathing, my days worries went away with each inhale and exhale, and I became one with my mind, breath, and body.

Running ❤

Do you prefer to run in warmer or colder weather? Why?

For my last few runs, I have overdressed far too much, so I put a lot of thought into what I was going to wear today. I decided on Cuddl Duds thin layer leggings and a Cuddl Duds thin layer top. So soft and cozy! Next, I put a pair of yoga pants on along with a light weight half-zip hoodie and fleece zip-up jacket. Lastly, I added a scarf, ear bags, and put on not one, but two pairs of gloves! 🙂

What do you wear to run outside in on cold winter days?

Please stay warm wherever you are!

I invite you to join me in this yoga session tonight:

“It’s Just Another Manic Monday”

Poor Mondays, they get such a bad rep.

Just look at this guy —>

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At least the Monday Campaigns gives us something to look forward to! Unfamiliar with their initiatives? Take a look at the Monday Campaign overview on their website.

Today’s Healthy Monday Tip:

“Start Slow, Go Steady
Physical activity isn’t just a way to lose weight; it’s an essential step towards a long, vibrant life! If you haven’t been active in a while, now’s the time to revamp your routine. Start out with smaller amounts of exercise at lower intensities and gradually progress to moderate-intensity activity to reduce your risk of injury. This week, work on your fitness routine and don’t worry about how fast or hard others are exercising around you. Remember that you’re never too out-of-shape to get active!”

Ideas:

• Calling up friends for a walk- especially great for today if you have the day off! Soak up that Vitamin D!
• Try a new exercise class (I know from experience that it can take awhile to find what you like to do, but once you find a class you love, you’ll be hooked and feeling great, I promise!)
• One of my favorites:

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Examples of small bouts of physical activity I like to incorporate into my day:

Dishwasher calf raises

Dishwasher Plie Squats

Crunches with Stability Ball while watching TV

Russian Twists with Stability Ball while watching TV

Tree Pose while at computer

Every little bit helps us to stay healthy!

Strategies to increase physical activity

My Meatless Monday meal: For dinner, I’m planning on having Amy’s, the nation’s leading natural frozen food brand. I’m torn between if I want her Tofu Lasagna or her Bean and Rice Burrito. I always add a big salad on the side! I can’t wait to do a post on Amy’s!

Looking for ideas? Check out the Meatless Monday page, another one of the Monday Campaign initiatives! Good stuff!

Join me in my yoga sesh today: 

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Motivation for today:

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Happy Martin Luther King Jr. Day!

What kind of physical activity will you engage in today or this week?

Enjoy your Healthy Monday, friends!

Follow Healthy Monday on Twitter!

Like them on Facebook!

Let’s Get Physical- Part One of the Food for Your Heart and Soul Series

Did you ever have to take that fitness assessment in high school following the guidelines from the President’s Challenge?

In the time leading up to my fitness test, I remember getting excited for it so I could show off my athletic skills to the class. Then, what I now call  dooms I mean test day came, I found out, hey, I’m not really athletic. Sure, I played recreational basketball and volleyball every now and again, but I never had an exercise routine that I followed. Honestly, I didn’t know that in order to keep myself healthy on the inside and outside as opposed to burning off a doughnut  per se, I’d be doing myself a favor to create one.

How the heck did I get started on an exercise plan? Over time, I was exposed to Pilates, group exercise classes, swimming, and cardio equipment at the gym. I always wanted to be on a sports team or be an elite dancer, but that never happened, and I saw this as a second chance.

I began college as an Education major and graduated with my BS in Exercise Science and Health Promotion.

Since my high school fitness assessment:

• I can run several miles
• I can do multiple push-ups
• I sleep better
• I have lower blood pressure
• I feel and am strong

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Benefits of regular physical activity:

• Strengthens bones and muscles- a preventive measure against osteoporosis!
• Reduces risk of some cancers, type 2 diabetes, heart disease
• Mood booster- one of the reasons I prefer to work out in the morning
• Not to overwhelm you, 101 more benefits:

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Upcoming topics on the Food for Your Heart and Soul series include, but are not limited to:

• Creating a weekly workout schedule
• Breaking down resistance training
• Gym terminology
• How to fit in a workout when you’re crunched for time
• Finding the right exercise program

I’m open to topic ideas. Please share if you have one on your mind that you’d like me to talk about! 🙂

If you’re interested in testing your fitness or for kicks, click here. Good luck!

How did you get into exercise? What’s your favorite kind of exercise?

Have a great weekend!

A Marvelous Morning Run

My run day is finally here! I came to the point where I was dreaming of running outside. I imagined the weather, the songs I would listen to, the feeling of my body flying, and the adrenaline rush I would experience. It’s a miracle I did not suffer serious heart palpitations, but I did suffer from withdrawal.  This morning as I laced up my running shoes, I felt anxious, excited, and ready to get out the door. When I took my first strides, I inhaled and exhaled the fresh air and smiled as my feet took me along for the ride.

Today’s run motivation:

Mileage: about 5.3 miles

I track my runs using the Google Map Pedometer.

Time: 52 minutes

Today’s Top Five Running Jams:

1. Blown Away by Carrie Underwood
2. Bleeding Out by the Lone Bellow (free on iTunes this week)
3. Mumford and Sons- Little Lion Man- Thank you Alex@therunwithin!
4. Fergalicious by Fergie (throwback!)
5. Walking on Sunshine- Katrina and the Waves

Stretching:

After my run, I did some lower body stretches, then when I came inside, I followed the YouTube stretch routine below. I can be so stubborn about not stretching at the end of a workout, even though it’s so important! I’m trying to get better at this!

Finish the run sentence

I run because… it makes me take a step back to appreciate the blessings in my life.

Blessings on my mind this morning:

My legs. I’m so thankful that I have legs to run, to walk, and to move me from place to place.

Being able to live in a beautiful county. On my runs, I feel like I can take in the scenery and appreciate it that much more. 

It was a gloomy morning run, but my surroundings brought me some sunshine.

Fresh air. I’m thankful to live where I can go outside and take a deep breath.

Security. I’m thankful for food, having a plan for the next two or so years of my life, and a roof over my head.

I invite you to finish the sentence: I run because… or I exercise because…