How do I start enjoying running?

I've had lots of friends come to me for running advice, but the most common question I get is: How do I start enjoying running? Running isn't easy, especially in the summer. The best times to run are early in the morning or late in the evening and for most people that isn't ideal. After answering this question a few times I've come up with a list of ways to start truly enjoying running. Hopefully this will help!

1. Start out slow. If you pile too much on your plate and start out too heavy you will be sore, miserable, and discouraged. If you start slow by doing shorter runs a few days and week and building up from there you will be able to see progress and your endurance building. You will become more confident in your ability to run and soon be able to go for longer without stopping. For someone just starting out running I recommend you walk-jog-walk-jog each for a few minutes until your endurance builds up. Push yourself but don't increase distance or mileage too quickly or you risk injury. Try running 3 days a week, cross training (swim, elliptical, or bike) 2 days a week, and take a few days off. Improvement doesn't come quickly but it will come. Having confidence in your running will help you enjoy it more.

2. Timing. Pick a time of the day that isn't absolutely sweltering. I prefer the morning but the evenings are nice too. I know with the summer it is hard to convince yourself to exercise when there are more fun things you could be doing. If that is the case, the morning is probably the better time for you to go. Wake up, get it over with, and go on with your day!

3. Where do I run? If you go to Map My Run you can make your own routes or find those that others have made. This way you can plot exactly where you want to go, see exactly how long it is, and you are less likely to get lost. Change it up! If you do the same route each day it is likely you will get bored and lose interest. Start from your house one day but another day try starting from a coffee shop, school, or work to get a change of scenery. If it is too hot do not be afraid to run on the treadmill!

4. Sign up for a race. Once you feel good about your running find a local race to sign up for! It gives you something to train for and working towards a goal will motivate you. For me, I would rather have a training plan (easily found on Pinterest) to stick to than to try and run without one. Once you complete the race you will be so proud of yourself and more confident than you were before! Races are a fun way to get together with a group of people that enjoy the same things you do. Everyone is working hard and working together and the crowd that gathers to cheer will push you and keep you going!

5. Find a group to run with. Many cities will have local running groups that are always welcoming new members. Ask your local gym if they know of any groups or try searching for them online. It is always easier to make running a social event than a solo struggle. It is also fun to do races with friends. That way you are all excited about the same thing and can keep each other accountable!

6. Get a good playlist. A good playlist can go a long way while working out. Make an up-beat playlist that you can sing along to and soon you'll find yourself distracted and enjoying the music and not paying attention to how hard it is to keep yourself moving. Try Pandora, 8tracks, Songza, or Spotify for free music to listen to while you run!

7. Endorphins - You will feel SO MUCH BETTER after completing a run! Nobody ever went on a run, came home, and regretted it. Everyone has those bad days, and those are inevitable, but each bad day will better prepare you for the next one to come. You will be glad you went, happy it is over, and ready for the next good run. Plus... your dessert or beer will be that much more deserved after a nice run!

summertime mentality

gather up some confidence

My First Week with WIC

Well I went to college, graduated, and have now I started working at the Mobile County Health Department as a Nutrition Associate for WIC. For those of you that don't know, WIC stands for "Women, Infants, and Children" and is a nutrition supplement program for qualifying women. I am SO excited and grateful to have this opportunity and can't wait to see what I learn!

There are a few things I learned within my first week of work:
1.  Write down your co-workers' names. You will meet so many people, they will remember your name, and you may not remember theirs. It gets awkward when you keep referring to Annie as Claire. I even made a chart of where people sit in the office so I could remember who they were.

2. Bring your lunch and pack it the night before. The best graduation present my parents gave me was my lunch box. I bring my lunch every day and that way I know exactly what I'm eating and don't have to spend any extra money going out for lunch. Chances are, the lunch you pack for yourself will be healthier than the lunch you go out and purchase during your break. I also recommend packing a small snack. Each day I have gotten hungry between when I arrive and when I eat lunch. I make sure to pack something small (granola bars, trail mix, etc.) for the midmorning. Packing your lunch the night before will eliminate having to plan in the morning and will save you some time.

3. Exercising is easier in the morning. If you can drag yourself out of bed, you will NOT be sad when you get back home and are able to completely relax. After exercising in the morning I find that I have much more energy throughout the day. I think the extra hour to fully wake up and get ready for work has a big part in that. Some days I can't make it happen, and it isn't horrible going in the afternoon, but I definitely appreciate the days I can come home and just hang out and not have to stress about it.

4. Coffee is magic, just magical.

5. Try to learn from everybody you are interacting and working with. They've worked there longer than you and, even though you're fancy and graduated college, they know better than you how to do their job. Their job may not be your job but it will definitely help you in some way.

Local Honey is Awesome

With spring in full swing and the pollen making everything a strange shade of green, I went to my favorite most natural way to combat allergies: local honey. By eating local honey your body can help defend you against the local allergens. It's kind of how when you get the flu shot and it has some of the flu in it. You have to take it in to protect yourself against it. Pretty cool, right? Local honey is especially easy to obtain now that the local farmers markets are opening back up.

Need to find a farmers market near you?

1. Visit the Local Harvest website and type in your location. It will bring up a list of your local farmers markets, where they are located, and when they are open!

2. Download the Farmstand App on your smart phone. It will also give you a list of where the farmers markets are in your area and allow you to see when they are operating!

Need some ideas? My favorite, easy ways to eat honey!

1. Coffee and tea sweetener: every morning I make coffee and every morning I sweeten it with honey.

2. Sandwiches: honey on dry toast OR honey and banana slices OR peanut butter and honey 

3. Oatmeal and honey: making plain oatmeal can be relatively bland, adding honey can put a little bit of a sweet taste into this easy breakfast!

4. Energy Bites

What are some other ways you incorporate honey into your daily diet? 

Happy spring!!

12 Months of Resolutions

I know it's a little late, but I've been thinking a lot about making resolutions. I read an article in The New York Times that said a third of resolutions are broken before February! I couldn't believe that. People make these promises to themselves and they don't last but a few weeks. That's when I decided I was going and make a different resolution for each month of 2014. Some of them are health related, some are about saving money, and some are breaking bad habits. I'm excited to see what I take from this and to see which resolutions stick!

My January resolution is to put my cell phone down.

After watching this video (seriously go watch it, it will change your life), I realized I need to spend more time in the moment and less time stalking miscellaneous social media. When you're hanging out with friends, nothing is worse than watching them play with their phones. Why do people feel the need to see what other people are doing instead of actually talking to the people they're surrounded with? No app on my phone should get more attention than the people I'm around. 

I mean seriously... these people don't even look like they're having that much fun:

Ditch the Soda

Does this shock you? Because this photo sure surprised me when I first saw it!! I look at this and immediately cringe knowing that much sugar is in these drinks. After I thought about it though, these measurements aren't surprising.

Need the caffeine? Try a regular coffee with skim milk and artificial sweetener. It isn't near as much sugar and calories as the Red Bull, Mtn Dew, and Starbucks prepared drinks. I even make my own iced coffee at home if I don't want to drink it hot. The trick is to fill a cup with ice and pour the hot coffee directly into the cup. The ice "shocks" the coffee and doesn't melt as fast as when you put ice into a cup of hot coffee. 

Like the carbonation? Opt for diet sodas instead. I know many people don't think diet sodas taste similar to their regular versions, but consuming this much sugar isn't healthy for anybody.

Need something sweet? Try Crystal Light packets! They're low in calories, taste awesome, and are easy to have on the go.

No matter what though, water is always my go-to drink!!

photosource

Behavior Change Project

For one of my nutrition classes this semester, my class was assigned to do a "behavior change" project. We had to choose a behavior we wanted to change and change this behavior for two weeks, record our progress, and then write a two page paper on it. Doesn't sound that hard, right? I had been thinking about how often I go out to eat and decided to change that behavior. For those two weeks I was only going to go out to eat once a week. ONCE A WEEK.

Let me put this into perspective: I typically eat dinner out around 4-6 days a week. Its embarrassing and costs me a fortune. I never realized how much money I spent eating out until I stopped and counted it up. Our project included a reward of our choice. My reward was to buy decorations for my very bare apartment. After those two weeks I ended up with money for decorations, gas, and the weekend. Cha ching!

Back to the project though: throughout those two weeks I discovered an amazing thing. Tyson Frozen Grilled Chicken strips. It sounds questionable but just about saved my life. Being a nutrition major, I really should cook more but sometimes you just do not have the time (excuses, excuses I know). But this product by Tyson is amazing. I put the chicken strips on salads, in sandwiches, on pizzas, and even just ate them by themselves. Pop a few into the microwave for about 2 minutes and viola! Protein! I knew about frozen chicken fingers but I really did not want a bag of frozen fried chicken in my freezer. This way, I had healthy cooked chicken and it didn't take an hour to prepare. Tyson has a whole line of Grilled & Ready Products, be sure to check them out!

Confession: I went out to eat twice one of those two weeks. Embarrassing.

Can chicken noodle soup cure a cold?

Waking up for class today was an absolute nightmare. My head hurt, my throat hurt, my nose was stuffy, and I was achy. Class only resumed last week so I do NOT want to already be missing class!! I hate being sick so on my way home from school I Googled the best things to eat while having a cold. I know drinking orange juice to consume Vitamin C, getting lots of rest, and eating chicken noodle soup are essential. It became my mission to find out if chicken noodle soup actually helps cure the common cold. It turns out that the combination of vegetables, broth, and chicken may contribute to the movement of neutrophils, a certain kind of white blood cells! One theory states that the steam coming from the broth is what helps because it helps clear the sinuses. Another says that the hot broth helps move the mucus.

After learning all this I decided to make a stop by Publix. I checked out with cough drops, 2 cans of chicken noodle soup, and a box of saltines. I'm sure the cashier knew exactly how I was feeling. Next time you're feeling a cold coming on be sure to stock up on some chicken noodle, it is starting to sound like more than an old wives tale!

greek yogurt substitutions

After deciding to major in Food and Nutrition it has become my mission find ways to make my favorite goodies healthier but still tasty. I found this awesome "cheat sheet" on Pinterest this morning and just had to share it! Substituting Greek yogurt into your recipes in place of fattier ingredients can help lower the calorie and fat intake. I had never even thought about using greek yogurt before! After seeing the difference, I'll definitely have to start using this with my recipes.

How does it measure up?

1 stick of butter = 810 calories & 91.65 g fat

1 cup vegetable oil = 1,927 calories & 218.0 g fat

1 cup olive oil = 1,909 calories & 216.0 g fat

1 cup reuced-fat sour cream = 326 calories & 29 g fat

1 cup mayonnaise = 916 calories & 78.49 g fat

1 cup cream cheese = 810 calories & 80.9 g fat

1 cup buttermilk = 98 calories & 2.16 g fat

1 cup Chobani [plain non-fat] Greek yogurt = 140 calories & 0 g fat

Chobani did a great job with this chart and I can't wait to use it with my next recipes!

Do you use any substitutions in your kitchen?

how to pick 'em - Summertime

My lovely friend at The Corner Apartment is full of beautiful ideas and suggested I write something about how to pick the best produce at the grocery store. I hadn't even thought of it before, but there are times when I am shopping and don't know if something is ripe! Since it is summer, I'll start with those fruits and vegetables. The general key is to look for bright coloring and to avoid bruises, blemishes, and cuts.

Apples: When shopping for apples, watch for soft spots and discoloration. Opt for the roundest apple, these will typically have more flavor than elongated ones. 

Avocado: The perfect avocado is black with a firm body and a slightly soft end. A soft avocado is already bruised. Only refrigerate ripe avocados.

Berries: Search the berries for any signs of bruising and aging. Darker berries will have more flavor, but if you plan to keep them for more than a few days then pick the lighter colored ones.
Carrots: A good carrot has a smooth texture and bright orange color. The leaves at the ends should be bright green. Avoid bruises and cracks, wilting greens, and a rough texture.
Cherries: Good cherries are round and firm but give a little when poked. Avoid mushy and discolored cherries.
Melons: Avoid melons that are soft, bruised, pitted, shriveled, punctured, or have cracked rinds. Look for watermelons and honeydew melons that are symmetrical and heavy for their size. A good cantaloupe has a tan or yellow rind.
Peaches: Smell the peach and make sure you observe a strong peachy scent. The skin should be smooth, have a fuzzy coating, and be clear of bruises.
Tomatoes: The best tomatoes are firm, bright in color, and free of blemishes and bruises.
Zucchini: Look for a zucchini that is between 6-8 inches long. The best zucchinis are firm and free of cuts and bruising.

Make sure to wash all produce after purchase! Remember: it is always best to shop seasonally and the best produce will be found at your local farmer's market!

Water Colors

I constantly have a glass of water in my hand, especially throughout the summertime. It isn't hard to tire of the same plain flavor of water. Beverages like sports drinks and sodas are full of calories and sugar. Many people make the mistake of choosing these drinks instead of water and end up consuming entirely too many calories than they should. Unlike sodas, water keeps you hydrated and is very refreshing no matter the circumstance! There are easy ways to make water more appealing. Two of my "go-tos" are adding fruit and the addition of flavoring powders.

Add a little color: water is absolutely divine with some fruit added into it. The fruit not only adds some color but also the mild flavor is a definite bonus!

Some of my favorite fruits to add into water are lemon, strawberry, lime, and cucumber.
Lemon water can even help stop bad breath!!

Add a little flavor: Many companies have come up with packets of powder that can be mixed into water to add some flavor. These are typically low in calories, sugar, and loaded with tastiness. 

My two favorites are Crystal Lite and Mio!

My sweet pup even knows to stay hydrated during this hot summer heat. Although, I wouldn't recommend the bird bath...

Blackberry Pickin' Y'all

Lately I have been taking my pup to the University of Alabama Arboretum. The Cross Country team does some of their races there, so that is how I found out about it. It has huge grassy areas, trails through the woods, and a little pond - perfect for my energetic animal!

It used to be an old golf course that is now just sort of turned into a dog park. When I walk around I will typically see between 5 and 10 other dogs frolicking around. At the pond there are always dogs swimming, fetching, and sprinting in circles.

The first time I went, I saw a bunch of wild blackberries along the paths. I immediately picked a handful and munched on them throughout the adventure.

Needless to say, I have been getting my fruit serving of the day! The berries were more fresh, juicier, and totally free! I'm excited to go back up to Tuscaloosa, bring a basket, and fill it up with blackberries.

It is quite a perfect summer activity :)

Exam Week, Stress Week

For me, the most stressful weeks out of the semester include the week of and weeks before finals exams. I am already feeling the pressure of my upcoming finals. Stress is a terrible part of exam week and can even negatively influence your final results. Here are a few ways to help manage your stress during this tough time of the year!

1. Limit your caffeine intake: I'm not one to talk, I frequently use caffeine to get me through long nights in the library. Drinking too much caffeine can make you more irritable and after time can even make you lose concentration. Keep it under control and make sure to drink enough water. Water will reduce headaches and help keep you hydrated! 

2. Exercise: 

• Walk around: Take a 10 minute break and walk around the neighborhood it can help clear your head. After the walk come back and you'll feel refreshed and be refocused.
• Stretch it out: look up a few yoga poses! I know I'll be sore from bending over my books so take a few minutes, breathe deep, and relax.
• Go to a class at the gym: the student rec center at my school offers exercise classes throughout the day. One of my favorite is Zumba! Try one out! It'll get you to relax and have some fun!

3. Make time to socialize: If you're like me, you get engulfed in the books and don't even realize you haven't seen any friends. Being alone for so long can take a toll on you! Meet a friend at a coffee shop, go to dinner, or even meet up for some studying. The company can help ease your stress and will keep you sane!

4. Catch some Zzz's: I have plenty of friends pull all-nighters for exams and I simply cannot understand how they do it. Sleep helps consolidate memories, helps you learn better, and keeps you refreshed. It is important to get at least 8 hours of sleep each night, even during exam week!

Try these out and good luck on finals!! :)

Support Your Local Farmers

Spring has sprung and the farmers market is back!! I was so excited to hear that the farmers market in Tuscaloosa started up again, not only because I get extra credit in my nutrition class for going, but because I have been waiting all semester to get a chance to check it out. The booths are quite adorable and the items sold are unlike anything I was expecting. Of course the fruits, vegetables, and meat products are present. But I also saw homemade soap, baked goods, and potted plants! Next time I go I plan to buy myself a plant to hang onto my balcony, I need a little spring out there!

Supporting your local farmers is not only important to them, but it has fantastic benefits for you! Locally grown produce is healthier, has a better flavor, and is 100% organic. As a consumer, buying from a local farmer means you know exactly where your food is coming from and how far it traveled. When I am buying food in Target I try not to think about how the tomato I am buying has traveled more than I did to get to the store. It has sat on shelves, been kept fresh with who knows what, and is now available for me to buy. A little strange. Being a college student, the farmers market isn't always the most financially smart decision when buying food. I challenge you to go once a month or so and see if it impacts your budget very much! You'll be surprised to see that there isn't much of a difference in price between a super market and the farmers market produce prices. The farmers will definitely appreciate it and so will your stomach!

For those of you living in Tuscaloosa, the farmers market closest to The University of Alabama's campus is by Canterbury Chapel on Hackberry Road, between University Boulevard and Bryant Drive. The farmers market is held on Thursdays from 3-6 pm.
For a little more information: Homegrown Alabama Farmers' Market.

healthy microwaving

Being a sophomore in college I know all about time management. I know about being bad at it, being good at it, and wishing I had more time in general. When it comes to cooking food, whatever is quickest is usually the first thing I choose. I challenged myself to make a good dinner using only my microwave. Interesting, yes. I realized that when I think of microwaved meals I think frozen meals and leftovers. I don't even think about baked potatoes, broccoli, or chicken; which is what I fixed last night! I bought a bag of frozen broccoli and heated it up for about 3 minutes. The baked potato took around 5 minutes and I added some cheddar cheese and butter.. The grilled chicken heated up in 30 seconds. This goes to show that good food can take around 9 minutes and involve no actual cooking at all!

So for the other people crunched for time, this is perfect and you won't regret eating it!

"The New Age? It's just the old age stuck in a microwave oven for fifteen seconds." - James Randi

h2o

Today I was reading for my Food Science class, trying to stay on top of my school work and all, I remembered how my teacher had been talking about water and it's importance. It got me thinking about all the actual benefits of drinking water. Besides the obvious - that it has zero calories, keeps you hydrated, and quenches thirst - what does water do for you after you drink it? I did a little googling and found out some really cool things. My top five favorite benefits of drinking water, check it out:


1. Lose weight (cha ching!)- drinking water helps you lose weight because it flushes down the by-products of fat breakdown. It also helps reduce hunger and has zero calories so you can drink as much as you won’t and it won’t add to your daily calorie intake! Also, it fuels your body and muscles so when you go to workout you can have enough energy to get your burn.
2. Relieves fatigue - sure, coffee can jump start your day pretty nicely but when you’re properly hydrated your body doesn’t have to work harder to pump oxygenated blood to your cells. That way, your organs aren’t exhausted and you won’t be either!
3. Better productivity at work - Your brain is mostly made up of water, so when you drink water it helps you think better. Easy enough, right?
4. Look younger with healthier skin - hydrated skin is younger looking skin! Water helps replenish skin tissues, moisturizes skin, and increases skin elasticity. If only this worked in middle school.
5. Natural remedy for headache - dehydration is a common contribution to headaches, so drinking water can be an easy fix! Instead of going straight to the Advil, try a glass of water and maybe that's all you need. Water also helps relieve/prevent joint pains because hydrated muscles are more elastic and suffer less from strain.


So next time, instead of that diet coke, grab a glass of water! You'll be glad you did!

"Water is essential for all dimensions of life." - World Bank Institute (Water Policy Reform Programs)