A Healthier Way Wednesday 7/29

First I have to start with a shout out to the Ginormous July GiveAway that I was lucky enough to win from Nikes and Ponytails. I used quite a few items from my winnings in my meals today.

Now on to

Today's Menu :

Breakfast

Fage yogurt (17 grams protein) w/granola & "Just Raspberry powder" , 1 gala apple

I snacked on some almonds between breakfast and lunch

Lunch:

BST Wrap w/ turkey bacon, spinach, tomato,avocado, spinach & feta cheese on whole wheat lavash bread from Trader Joe's ( it has 4 ingredients whole wheat flour, water, yeast & salt and taste really good)

Juice: carrot, cucumber, POM wonderful and frozen strawberries and I added a fruit wrap for after

Mid afternoon:

made some white bean dip: navy beans, lemon juice, sesame seed oil, garlic, jalapeno ate it with a few sweet potato tortilla chips (very good)

Dinner:

Salad: spinach, grilled chicken, feta cheese , tomato, almonds, raspberry dressing & 3 crispy bread sticks
alongside I drank some chai spice black tea w/o adding sweetener ( if you haven't noticed I prefer to drink most everything out of a protein shaker)

Not pictured:

The Clif Mojo Bar w/ almond butter I am eating for desert as soon as I get this post finished. :)

Today I added more protein and I wasn't hungry in between meals. Also I tried feta cheese (35 calories 1 0z) and the raspberry dressing (35 calories 2 tbs)

The cheese I am used to consuming has 100 calories for 1 0z and my regular dressing is 140 for 2 tbs so I do believe I will be sticking with my new cheese and dressing options. :)

Didn't get a chance to pick up any edamame so hopefully next week.

And the Winner is....

I almost forgot I had to pick a Mix1 Winner drumroll please...

The Winner is....


#13 Candice @I Have Run

Congratulations !!!!

Thanks everyone who stopped by/commented/follows/linked, I really appreciate it and be sure to stop by and check out my Fuel Belt Giveaway if you haven't already..

WeekEnd Report 7/26

Do you keep track of what you eat? Count calories?

My Workouts

Sunday: 30 Day Shred
Monday: 30 Day Shred, 3 miles treadmill, 30 min. rebounder workout.
Tuesday: 30 Day Shred
Wednesday: 30 Day Shred, 2.0 miles (run/walk), 10 mins. stationary bike
Thursday: 30 Day Shred
Friday: 30 Day Shred, 3 miles run/walk
Saturday: Rest
Total miles miles :7.0 miles

What I realized this week:

• That it is hot and 5 am is going to have to become my new best running buddy.
• That I need to find a juicer/blender combo because cleaning 2 machines to make 1 drink is not the business.
  

This next week I am going to:

• Try to get in at least 3 outdoor runs
  
• Get through my hottest(literally its supposed to get up to 100 degrees) 5k, Aug 1st.
  

A Few great posts I came across this week:

• Some wonderful race reports Eri-Thon: From 0 to 26.2 in 30 & Lacy's
  

Food 411

Edamame*
(I was looking for healthy filling snacks and Julia suggested edamame, I had never seen or tried it but this is a little information I found and I am trying to get my hands on some for my Wednesday post)


"What's so secret about edamame? Well, the name for starters. The first few times I heard it, I had to ask, "eda-whaty?" As it turns out, it's just a fancy name for boiled green soybeans -- and the real secret is that they are much yummier than they sound.

Say what you will about the debate over the health benefits of soy: any way you slice it, the edamame is a star legume! Just 1/2 cup of them a day really punches up the fiber, protein and vitamin/mineral content of your diet.

Here's what you'll find in a half-cup serving of shelled edamame (or 1 1/8 cup edamame in the pods):

* 120 calories
* 9 grams fiber
* 2.5 grams fat
* 1.5 grams polyunsaturated fat (0.3 grams plant omega-3 fatty acids)
* 0.5 gram monounsaturated fat
* 11 grams protein
* 13 grams carbohydrate
* 15 mg sodium
* 10% of the Daily Value for vitamin C
* 10% Daily Value for iron
* 8% Daily Value for vitamin A
* 4% Daily Value for calcium

As you can see, that little serving of edamame gives you a bunch of fiber: 9 grams, about the same amount you'll find in 4 slices of whole-wheat bread or 4 cups of steamed zucchini. It has almost as much protein as it does carbohydrate. It contains around 10% of the Daily Value for two key antioxidants; vitamins C and A. And for a plant food, it's quite high in iron; it has about as much as a 4-ounce roasted chicken breast.

Although most researchers agree that further research is needed, recent studies propose the following possible health benefits of soy:

* Soy protein may help reduce insulin resistance, kidney damage, and fatty liver in people with diabetes, according to a study in rats.
* A new study from the Chinese University of Hong Kong indicated that soy protein containing isoflavones (phytoestrogens) significantly reduced overall cholesterol and LDL "bad" cholesterol, and raised HDL or "good" cholesterol, especially in men.
* A study in women reported that regular consumption of soy foods was associated with healthy cholesterol levels.
* The component thought to be at least partly responsible for soy's health benefits is a type of phytoestrogen called isoflavones. Isoflavones also appear to work with certain proteins in soy to protect against cancer, heart disease, and osteoporosis.
* Results from a new study in China suggest that eating more soybean protein may help prevent and treat hypertension.
* A study in which 12 postmenopausal women drank 36 ounces of soy milk daily for 16 weeks noted an anti-inflammatory effect of the isoflavones found in soy. According to the study authors, this may be important in the prevention of bone loss and cancer, among other things.

The bottom line: "It remains prudent to recommend soy in a heart-healthy diet because of [its] nutritional value and as a healthy substitute for protein sources that are higher in saturated fat and cholesterol," says Pennsylvania State University nutrition researcher Penny Kris-Etherton, PhD, RD."

*Information obtained from MedicineNet.com read more of this article here..

"It doesn't matter how slow you go, as long as you don't stop!"
-- CONFUCIUS

Feature Friday-Fuel Belt Review and GiveAway!!!

So it has been the case thus far that I have traveled to my races by my lonesome (my hubby is kind enough to stay home with the kiddos) which left me with the minor inconvenience of trying to figure where to carry my car key, id and chapstick (the chapstick possibly being the most important item on this list) I had been placing my key in my cellphone case and running with that and so I set out to find something that could help me out, enter FuelBelt...


I am now lucky enough to now have two options. The Go-Go Race Number Belt- "Lace Locks to hold your race number, plus a super-spacious pocket (2.75 x 7") for your small essentials"

and the Crush running belt- "The belt for the runner who wants to have it all in one place. Control-stretch waistband gives you a comfortable, bounce-free ride. Zippered pocket for gels, keys, cash. 22oz bottle included."


I have had the chance to give the Crush belt a go on my outdoor running days and it has really come in handy especially since it has gotten much warmer out here. I usually fill the bottle about 3/4 of the way and once positioned snugly does not effect my running and easy enough to access while I am moving. In the pocket I was able to stash my car key/i.d./chapstick/a powerbar gel packet/and a little cash.


I have yet to try out the Go-Go Race Number belt but I am excited to give a whirl at my 5k August 1st. I did play with the pocket and found it spacious enough to fit all my essentials and that right there makes it a winner. :)

From the Company:

"FuelBelt headquarters is the kind of place that has a buzz about it. It’s the kind of place that never really feels like you’re coming to work. We are athletes, with families, and our lifestyle is an active one. We train to race and we race to be part of something larger than ourselves. It’s the spirit of our team that makes FuelBelt special. Combine that with our passion for designing innovative products for runners, triathletes and cyclists and it becomes clear: FuelBelt is a business with a serious heartbeat.

In 2008, FuelBelt was named to the Inc. 5000 list of fastest-growing companies for the second year in a row. FuelBelt was also ranked one of the top-selling accessory collections at specialty retail by Leisure Trends."

To read more about FuelBelt Products or to order online stop by their site http://www.fuelbelt.com/

WIN IT!!!!

The wonderful people at FuelBelt have generously offered to give on of my readers a Helium 4 Fuel Belt ($45 retail value)

MANDATORY ENTRY:
(Please Leave a Valid Email Address)

• Visit the FuelBelt website and tell me something you like about the Helium 4 or another product you would love to have??
•
EXTRA ENTRIES:
To receive these extra entries, you must do the MANDATORY entry.

• Follow My Blog
• Blog about the contest - add a link to this contest.

To receive these extra entries, you must do the MANDATORY entry.
Make sure you leave separate comments for each telling me you did so. Also, remember if you are already follow that counts and be sure to leave a comment for that as well.
If entries do not follow rules, they will be deleted!
One winner will be chosen! Winner will be chosen randomly. Contest ends on Friday July 31, 2009. If the prize is not claimed in 48 hours a new winner will be chosen. Contest open to U.S. residents only. The winner will be announced in a post (and emailed).

Great GiveAways This Week 7/25

Well of course I have to start with my current GiveAway have you entered my Fuel Belt GiveAway Yet??? Ends 7/31
Some more Goodies I've Found...

The Happy Runner is giving away some yummy looking MojaMix Ends 7/27

Faith in Food is have a Navita Natural GiveAway and also has a 25% Discount code for Navita Products. Ends 7/31

Mom on the Run is having a Zevia Natural Diet Soda Giveaway Ends 7/31

Over at Run to the Finish you can enter to win some yummy lookin gluten free baked goods. End 8/3

Megan over at MegaNerdRuns is having a Chobani Greek Yogurt GiveAway
Ends 7/29

You can also stop by Peace.Love. Nutrition to enter to win some yummy Chobani
Ends 7/29

I wondering if you could do me a favor???

If you haven't already stop by Danica's Daily and Vote for her Nectarine and Raspberry Sorbet. She made Top 5 in the My.Recipes.com Best Summer Desert Recipe voting is open until Friday. Thanks so much

"A Healthier Way Wednesday" 7/22

Let me start by saying that even though I have been making some changes to my diet since I have started running there is still much to be desired. I am a fan of most things salty, sugary, fried etc...

I have a times thought of being the host of Diners, Drive-Ins and Dives as my dream job. :)

So I have decided to dedicate Wednesday to really paying attention to what I eat, meal planning and keeping it a mainly fruit/vegetable organic when I can based day, no red meat or pork, I will on occasion try out raw and clean living recipes, I will document with words, pictures, recipes, and product reviews how it all went here in my 'A Healthier Way Wednesday' post.

So here we go:

On Today's Menu was:

Breakfast:

Juice: 2 carrots~1 peach~1/2 cucumber~ 1/2 bottle POM Wonderful

cereal: 1/4 c. oatmeal~1/4 c. spelt~1/2 c. Organic Almond~1/2 c. water~ 1 tbs Just Tomatoes powdered raspberries~drizzle Agave

The finished product: The juice was good, I only ended up eating half the cereal it was a little to sweet for my liking next time I will try it without the agave.

Snack:

Since I only ate 1/2 my oatmeal I was hungry again by 10:30 so I munched on this Pure Bar

Lunch:
For lunch I decided to give Gena's Perfect Gazpacho a go, it was good but I have to admit once I tasted it I kept thinking how if I just added a little Serrano pepper it would go perfect over some strip steak, shame on me now red meat thoughts today :) and I added a a side salad of greens with a basic dressing I found in a cookbook and whipped up.

Dressing:

Olive Oil (enough to cover blades)
1 tsp honey
2 tbs apple cider vinegar
1/3 c. water
1c. parsley
1 clove garlic (more or less if you like)
1/4 jalapeno pepper (more or less if you like)
1/3 c. almonds
1/2 tsp sea salt.

Blend until smooth.

Had a nice POM Spritzer with that. I wasn't full after my soup and salad so I had 1/2 banana w/ almond butter and Trader Joe's Organic Fruit WrapAround 3 I started getting hungry again so I mixed this "Amazing" mix up with a frozen banana and some almond milk
Dinner:
So on to dinner 4 oz. chicken breast on an Orowheat Multigrain Sandwich Thins w/lettuce, tomato, onions and the salad dressing from earlier.

and some steamed broccoli and cauliflower on the side.



Today I got in a lot of veggies/fruits, 36 oz. water, fit in 3 meals, 2 snacks tried out a couple new recipes and I am happy with the meal plan I laid out but I was honestly hungry all day so I am going to have to find more filling snacks and meals next week, so if you have any ideas please let me know I would greatly appreciate it.

WeekEnd Report 7/17

Do you workout when your on vacation?

My Workouts

Sunday: 30 Day Shred
Monday: 30 Day Shred
Tuesday: Rest
Wednesday: 30 Day Shred, 2.0 miles (run/walk), 10 mins. stationary bike
Thursday: None
Friday: None
Saturday: 30 Day Shred
Total miles miles : 2.0 miles

Overall: This was a really easy week for me but i plan on stepping it back up this coming week to prepare fro my next 5k two weeks from now.

What I realized this week:

• That sometimes working out just isn't gonna happen and to not feel guilty.
• That I actually like using the juicer that I have owned for a year and a half
  

This next week I am going to:

• Continue the 30 day shred.
• Get at least 15 miles running/biking in.
• Start a new Wednesday Post "A Healthier Way Wednesday"

Most insightful/helpful /interesting posts I came across this week:

• Some wonderful race reports Running Journal & Healthy Tipping Point
• Recipes I wanna try Perfect Gazpacho
  

Food 411

Tempeh*

(I have seen in a couple blogs tempeh being used in place of meat or bacon in sandwiches, I didn't really know what it was but I am tempted to try it have you? What is your favorite way to use Tempeh?)


Although not a common item in most households in the United States, tempeh, with its distinctively nutty taste and nougat-like texture, is increasing in popularity. It easily absorbs the flavors of the other foods with which it is cooked making it adaptable to many types of dishes. Tempeh can be found in health food stores and specialty markets throughout the year.

Health Benefits

A food made from fermented soybeans, tempeh provides not only the protein found in soybeans but their many other health benefits as well. The soybean is the most widely grown and utilized legume in the world, with the U.S. being responsible for more than 50% of the world's production of this important food. Soy is one the most widely researched, health-promoting foods around. Soy's key benefits are related to its excellent protein content, its high levels of essential fatty acids, numerous vitamins and minerals, its isoflavones, and its fiber.

A Health-Promoting Meat Replacer

Soybeans are regarded as equal in protein quality to animal foods. Just 4 ounces of tempeh provides 41.3% of the Daily Value (DV) for protein for less than 225 calories and only 3.7 grams of saturated fat. Plus, the soy protein in tempeh tends to lower cholesterol levels, while consuming protein from animal sources tends to raise them, since they also include saturated fat and cholesterol. In addition to healthy protein, some of tempeh's nutritional high points include:

Riboflavin: 4 ounces of tempeh provides 23.5% of the DV for this B-vitamin. A nutrient essential for the transfer reactions that occur to produce energy in the mitochondria, riboflavin is also a cofactor in the regeneration of one of the liver's most important detoxification enzymes, glutathione.

Magnesium: Tempeh also provides 21.9% of the DV for Nature's blood vessel relaxant, magnesium, in just 4 ounces. In addition to its beneficial role in the cardiovascular system, magnesium plays an essential role in more than 300 enzymatic reactions, including those that control protein synthesis and energy production.

Manganese and Copper: That same 4 ounces of tempeh will give you 72.5% of the DV for manganese and 30.5% of the DV for copper. These two trace minerals serve numerous physiological functions including being cofactors for the antioxidant enzyme superoxide dismutase.

*Information obtained from WHFoods.com read more of this article here..

"One must eat to live, not live to eat."
-Moliere

Great GiveAways this Week 7/19

Stop by and check out my Mix1 Giveaway if you haven't already.

Other GiveAways:

Over at Say What You Need To Say Lauren is having a Blogerversary GiveAway some great goodies up for grabs
Ends 7/23

Tall Mom on the Run is having a Read My T Giveaway. (really cute t-shirt, and do me a favor and let Mel know EricaH sent ya thanx)
Ends 7/24


Stop by Danica's Daily and enter her Annie's New Mac & BBQ Sauce Giveaway
Ends 7/21

And the Winner is....

The winner of the Gifts-For-Runners Mile Stones Running Necklace is..

Lisa from over at Workout Mommy.

Congratulations Lisa!!!

True Random Number Generator Result: 29 Powered by RANDOM.ORG

workout mommy said... 29 what a great site! I would definitely get the "warm weather bag" --especially these days.

lisa

Thank you to everyone who entered, linked, became a follower or already follow I appreciate you all and be sure to stop by and check out my Mix1 GiveAway!!!

Feature Friday Mix1 Review & GiveAway!!!

Over the past couple weeks I have tried Mix1 products before my morning runs (which was great because I don't really like to eat before I run but an empty stomach doesnt neccessarily work for me either) and my sometimes late gym trips, the drinks sustained my energy and hunger level way after my workouts. Though I didn't find one drink that I didn't like there were a couple that stood out as front runners the Blueberry Vanilla and Key Lime Enhanced protein drinks were my to favorites, I would set them in the freezer about an hour before I was ready to drink it and it would be really cold and creamy so good. I also really liked the fact that these drink were not overally sweet, they were sweet but kept a slight tangy flavor to them which was great. Mix1 really is "great as a healthy, light meal on-the-go, a snack or a post-workout recovery drink"

From The Company:

"It seems our days have become increasingly packed with events as we juggle family, work, and fitness leaving less time to focus on eating right throughout the day.

There are many nutritional products claiming to deliver amazing benefits but in reality fall short on balanced nutrition. With this in mind, we started mix1 with the following mission: to create the highest quality all-natural products that promote health, wellness and performance through truly functional nutrition.

mix1 products deliver all-natural balanced nutrition with multiple benefits in a convenient way. We use the right balance of ingredients, at efficacious levels, to provide the maximum benefit to your body."

Mix1 has two drink categories hi-antioxidant fiber and enhanced protein

hi-antioxidant Fiber

• what:9 servings of fruits/veggies* from a broad spectrum of antioxidants balanced with fiber & protein
• why: most of us don't get enough antioxidants, fiber, or protein during our daily routine.
• when: enjoy mix1 daily with a meal or as a light snack.

• 9 servings of fruits/veggies from antioxidants*
• 9 grams of superior whey protein isolate
• 8 grams of soluble fiber
• 1.5 grams of heart healthy fat
• free of lactose, gluten, soy & caffeine

the right blend of antioxidants = daily wellness

*based on an average serving of fruits/veggies with an ORAC value of 500.
Equivalency from proprietary antioxidant blend.

enhanced protein

• workout shake or meal/snack on-the-go
• why: provides up to 4 hours of balanced energy via superior all-natural nutrition for optimal performance
• where: in the car, at the gym, in the office, at class, on the back 9, after a run or ride

• 15 grams of superior whey protein isolate
• 23 vitamins & minerals
• 3 servings fruits & veggies from antioxidants*
• 3 grams of soluble fiber
• 2.5 grams of heart healthy fat
• antioxidants = to 4 cups of green tea
• free of lactose, gluten, soy & caffeine

superior nutrition + the right mix = optimal performance

*based on an average serving of fruits/veggies with an ORAC value of 500

To read more about Mix1 products, find a store or order online click here...

WIN IT!!!

The wonderful people at Mix1 have generously offered to send one of my readers a case of Mix1 to try for themselves

MANDATORY ENTRY:(Please Leave a Valid Email Address)

• Visit the Mix1 website and using the store locater tell me the closest store to you that you can purchase mix1 products? (Please not that the company will be sending the prize to the winner)

EXTRA ENTRIES: To receive these extra entries, you must do the MANDATORY entry.

• Follow My Blog
• Blog about the contest - add a link to this contest.

To receive these extra entries, you must do the MANDATORY entry.
Make sure you leave separate comments for each telling me you did so. Also, remember if you are already follow that counts and be sure to leave a comment for that.
If entries do not follow rules, they will be deleted!
One winner will be chosen! Winner will be chosen randomly. Contest ends on Friday July 24, 2009. If the prize is not claimed in 48 hours a new winner will be chosen. Contest open to U.S. residents only. The winner will be announced in a post (and emailed).

Great GiveAways this Week 7/12

Well 1st have you checked out my Gifts-For-Runners GiveAway, if not no worries just click here...
Ends 7/17

Other Great Giveaways!!!!

Over at Whit's Getting Fit! in celebration of her birthday, she must be a believer in it's better to give than to receive because she is giving away some major goodies to three lucky people.
Ends 7/18

Fearless, Fabolous, Full Life is host a House-Warming GiveAway, lots of goodies to celebrate her move to wordpress.
Ends 7/13

Head over to Hangry Pants and enter to win your own custom MojaMix
Ends 7/15

Angela at Oh She Glows is hosting her 1st of three Amazing Grass GiveAways right Now!!
7/14

An Apple a Day has a great Ooba and Sahale Snack GiveAway going on.
Ends 7/17

Heather over at Health, Happiness and Hope has some goodies she is giving away head over and check it out.
Ends 7/18

Check back here throughout the week because I will add on any giveaways I come across here.

WeekEnd Report 7/11

Do you reward yourself for meeting your running/fitness/diet goals? If so, how?

My Workouts

Sunday: 30 Day Shred
Monday: 30 Day Shred, 2.5 miles (run/walk)
Tuesday: 30 Day Shred
Wednesday: 30 Day Shred, 3.0 miles (run/walk), 10 mins. stationary bike
Thursday: 30 Day Shred, 3.6 miles (run/walk)
Friday: 30 Day Shred
Saturday: 30 Day Shred, 3.2 miles (run/walk)
Total miles miles : 11.8 miles

Overall: I wish I could have gotten a bike ride in this week. I am happy that I actually worked out everyday this week.

What I realized this week:

• That I have more energy since I have been working out and tweaking my diet.
• That I am not alone in thinking that a trip to the gym at 10:30 at night is normal.
  

This next week I am going to:

• Continue the 30 day shred.
• Extended my Saturday morning run by 1/2 mile
  

Most insightful/helpful /interesting posts I came across this week:

• Some wonderful race reports Chasin' Bunnies & Shut Up and Run!
  

• Raw Foods 101- posted over at Choosing Raw

Great Sites:

• Daily Spark : Great site I found that has articles on nutrition, fitness, product reviews and more.
  

Food 411

Blueberries

Blueberries are literally bursting with nutrients and flavor, yet very low in calories. Recently, researchers at Tufts University analyzed 60 fruits and vegetables for their antioxidant capability. Blueberries came out on top, rating highest in their capacity to destroy free radicals.

An Antioxidant Powerhouse

Packed with antioxidant phytonutrients called anthocyanidins, blueberries neutralize free radical damage to the collagen matrix of cells and tissues that can lead to cataracts, glaucoma, varicose veins, hemorrhoids, peptic ulcers, heart disease and cancer. Anthocyanins, the blue-red pigments found in blueberries, improve the integrity of support structures in the veins and entire vascular system. Anthocyanins have been shown to enhance the effects of vitamin C, improve capillary integrity, and stabilize the collagen matrix (the ground substance of all body tissues). They work their protective magic by preventing free-radical damage, inhibiting enzymes from cleaving the collagen matrix, and directly cross-linking with collagen fibers to form a more stable collagen matrix.

Cardioprotective Action

While wine, particularly red wine, is touted as cardioprotective since it is a good source of antioxidant anthocyanins, a recent study found that blueberries deliver 38% more of these free radical fighters. In this study, published in the Journal of Agriculture and Food Chemistry, researchers found that a moderate drink (about 4 ounces) of white wine contained .47 mmol of free radical absorbing antioxidants, red wine provided 2.04 mmol, and a wine made from highbush blueberries delivered 2.42 mmol of these protective plant compounds.

A Visionary Fruit

Extracts of bilberry (a cousin of blueberry) have been shown in numerous studies to improve nighttime visual acuity and promote quicker adjustment to darkness and faster restoration of visual acuity after exposure to glare. This research was conducted to evaluate claims of bilberry's beneficial effects on night vision made by British Air Force pilots during World War II who regularly consumed bilberry preserves before their night missions.

Information was obtained from WHFoods.com to read more of this article click here..

Discipline is the bridge between goals and accomplishment.
~Jim Rohn

High Sierra Sport Duffel GiveAway Winner....

Congratulations to

Nutritious is Delicious

True Random Number Generator Result: 28

Nutritious is Delicious said... 28

I linked back!

http://nutritiousisdelicious.blogspot.com/2009/07/crunchy-rainbow.html
July 3, 2009 2:26 PM

Thanks to everyone who stopped and entered this giveaway. Hey while your here have you checked out my Gifts-For-Runners GiveAway yet, if not just click here....

Feature Friday- Gifts-For-Runners.com Review and GiveAway!!!

So I came across this great company online and I am so excited to tell you about it, the site is Gifts-For-Runners.com . If you are a runner, know a runner, know someone thinking about running than I think you should stop by and check out this site. I had the opportunity to check out their Race Day Gift Bag, it came packed with all the essentials in a drawstring bag that works out great for my running stuff. It came with a couple things I wouldn't even think of but as I increase my mileage believe will definitely come in handy (blister shield and a travel bodyglide anti chaff balm ) along with an awesome handheld water bottle, a headsweats race cap and other Powerbar goodies. I am trying to talk one of my good friends into becoming my running partner and the Race Day Gift Bag would be perfect to give her after she signs up for that first race.

"They trained long and hard for it. Reward them with new and exciting gear they can use on race day. This gift bag features the Nathan Quickdraw Plus and an assortment of PowerBar products to keep them fueled and hydrated before and during the big event. BlisterShield and BodyGlide will ensure that they race in comfort. And the Headsweats Coolmax Race Hat will keep them cool and looking good. All items are packed in decorative vanilla crinkle in a convenient nylon bag that is perfect for carrying running gear. Gift cards (with or without a message) are tied to your gift with an attractive silver ribbon."

They have all kinds of gift bags here are just a few...

• Marathon Training Gift Bag
• Warm Weather Gift Bag
• Women's Gift Bag
• New Runner Gift Bag
• Dashing Diva Gift Bag
• Runners High Gift Bag
  

If they don't have a gift bag already designed to fit your exact needs guess what they even give you the option to build your own gift bag. Along with their big selection of gift bags you can stop by and pick up running books, safety/hydration gear, and other running gifts .

An example of the sorts of other gifts you can find at Gifts-For-Runners.com is their Mile Stones Running Necklace

Running Mile Stones necklaces by Peak Inspiration. The flip side of each Mile Stone for runners include options of a heart, 26.2 (marathon) or 13.1 (half marathon). Each Mile Stone is hand-crafted in the USA from solid pewter and comes in a nice gift box. Necklace cords are made from sweat resistant rubber. Show the runner in you, and keep the Mile Stone close to your heart.

And you know what else the wonderful people at Gifts-For-Runner.com have generously offered to give a Mile Stones Running Necklace to one of my readers.

Mandatory Entry:(please be sure to leave a valid email address if email is not posted in profile)

Okay so for entry into this contest 1st thing I need you to do is head on over to Gifts-For-Runners.com and tell me an item or gift bag you would want for yourself or as a gift for someone else.

Extra Entries:

So maybe just maybe you want to a couple more ways to better your odds.

~Follow my blog or let me know you already do (1 entry)
~Blog about this giveaway and link back here (1 entry)

To receive these extra entries, you must do the MANDATORY entry. Make sure you leave separate comments for each telling me you did so.

If entries do not follow rules, they will be deleted!

One winner will be chosen! Winner will be chosen randomly. Contest ends on Friday July 17, 2009. If the prize is not claimed in 48 hours a new winner will be chosen. Contest open to U.S. residents only. The winner will be announced a post (and emailed).

So I was thinking....

Since I have started working out pretty much daily, I have also been making quite a few changes to my diet.
So I have been really thinking about eating raw foods 1 day a week, what do you think will it make a difference? Should I do a meal a day a couple days a week instead of a whole day? Contrary to what my husband thinks I am not trying to become vegetarian but I would like to give a raw diet a try what is the best way to go about it?

Speaking of raw foods right now over at Fitnessista she is having a Living Raw Food Cookbook GiveAway, so head on over contest ends 7/13

Sweet Potato Chia Seed Muffins

Ingredients:

1 tbs. chia seeds,ground

1 c. whole wheat flour

1/2 c. white unbleached flour

2 tsp. cinnamon

1/2 tsp. nutmeg

2 tsp. baking soda

1/2 tsp. salt

1 lg can of yams (approx 27 oz)*

2 eggs

1/4 c. extra virgin olive oil

1/2 c. agave nectar

1 tbs vanilla extract

Preheat oven to 350 degrees

1. Mix dry ingredients together in a bowl. In a seperate bowl mash sweet potatoes then mix in the rest of the wet ingredients.

2. Fold the wet ingredients into the dry ingredients and spoon into muffin tins

3. Bake for 25-30 minutes or until a toothpick inserted into the middle of a muffin comes out clean

4. Store completely cooled muffins in a a sealable plastic bags in the freezer

Optional: *Canned pumpkin (16 oz) can be used in place of sweet potatoes. Also chopped nuts can be added.

I was surprised because usually my family is pretty weary of my healthier food recipes but this one was a hit with the whole fam. :)

GiveAways I Ran Across

Over at Nikes and Ponytails there is a Ginormous July GiveAway going on. lots of goodies trust me you wanna check it out. :) (Do me a favor and tell her Ericah sent you)

If you stop by an Apple A Day she has a Yoga Love GiveAway going on.
Ends 7/13

Have you entered my High Sierra Cross-Sport duffel yet??? If not you can check it out here...

WeekEnd Report 7/3

My Workouts

Sunday: 3.2 miles (my first 5k)
Monday: 2.0 miles (1 mile run/1 mile walk) 30 Day Shred
Tuesday: 10 mins. eliptical, 30 mins cardio kickboxing, 30 Day Shred
Wednesday: 30 Day Shred
Thursday: 2.5 miles (treadmill) 30 Day Shred
Friday: 30 Day Shred
Saturday: 3.2 miles (5k #2) 30 Day Shred
Total miles miles : 10.9 miles

Overall: I worked out everyday this week thanks to Jillian and her 30 Day Shred, I didn't get that many miles in since my legs were gone for about 3 days.

What I realized this week:

• That warming up before and stretching after a race are vitally important. I learned this the hard way I must admit, thank you everyone who gave me tips on dealing with my leg pain
  


• That I just might be addicted to running only 5k's though, I can't even imagine running even a 10k maybe someday but for now I find myself online searching for 5k's to fill up the rest of my weekends for the year. :)
  

This next week I am going to:

• Continue the 30 day shred.
  


• Try once again to get 20 miles in.
  

Most insightful/helpful /interesting posts I came across this week:

• Some wonderful race reports Simply Fabulous , Running in Hawaii , & Gazelles on Crack
  

• Excuses, Excuses, No More Excuses - Posted over at the RunnerDude's Blog

Great Sites:

• Daily Spark : Great site I found that has articles on nutrition, fitness, product reviews and more.
  

Food 411

Green Tea

Green tea is particularly rich in health-promoting flavonoids (which account for 30% of the dry weight of a leaf), including catechins and their derivatives. The most abundant catechin in green tea is epigallocatechin-3-gallate (EGCG), which is thought to play a pivotal role in the green tea's anticancer and antioxidant effects. Catechins should be considered right alongside of the better-known antioxidants like vitamins E and C as potent free radical scavengers and health-supportive for this reason.

Most of the research showing the health benefits of green tea is based on the amount of green tea typically consumed in Asian countries-about 3 cups per day (which would provide 240-320 mg of polyphenols). Just one cup of green tea supplies 20-35 mg of EGCG, which has the highest antioxidant activity of all the green tea catechins.

Green tea drinkers appear to have lower risk for a wide range of diseases, from simple bacterial or viral infections to chronic degenerative conditions including cardiovascular disease, cancer, stroke, periodontal disease, and osteoporosis.

Information was obtained from WHFoods.com to read more of this article click here..

"Endurance is patience concentrated"

~Thomas Carlyle