Saturday Evening Yoga and Spinach Cheese Pasta

Today was a long long day. I worked until 5 and it was absolutely dead for a good part of the day. However, we did get a huge rainstorm which seems to have made the humidity drop a bit (thank God!) When I got home I was starving and needed something quick to fix.

I took 2 Perdue ground chicken patties and threw them into a preheated pot with a little olive oil. 

I threw them in frozen. I didn't have time to thaw them so whatever :)

Next I put milk, spinach, basil, and oregano in my blender (the base of my cream sauce)

Once the chicken starts to cook make sure you crumble it with a knife. You want chunkier pieces.

I blended the milk mixture for about three minutes. It is going to be pretty frothy but don't worry it will decrease as it cooks.

Next I added 3 tbsp of whole wheat pastry flour to the olive oil and chicken. I cooked it for about two minutes and then added my milk mixture. The flour will act as a thickening agent for the sauce.

Nice and green!

Cook the sauce on medium heat until it begins to boil. While it is cooking start another pan full of water to make pasta. Use whatever pasta you like. You could use elbow macaroni or small shells and  make this into a green mac and cheese and finish it off in the oven. Kids would love this recipe because it tastes just like mac and cheese, its green, and it provides them with a serving of vegetables! They will never taste the spinach!! For my dinner I used the spelt pasta I bought at the Dutch Farmers Market last week (my new obsession!!!)

One the sauce begins to bubble add your cheese. I used a variety of cheeses. If you are looking for a more traditional mac and cheese you could add 2 cups of cheddar and a tbsp of cream cheese. The cream cheese will make the sauce really thick and creamy like a traditional mac and cheese. I decided to throw about an ounce of the Tuscan goat cheese I had, 1 1/2 of 2% mozzarella,  about a small handful of Parmesan cheese, and about 1/4 cup of the soft ricotta crumble cheese I had.

Turn the heat down to low and let the cheese melt into the sauce. Add whatever seasonings you would like. I added some crushed red pepper flakes, rosemary, salt, pepper, and fennel seeds.

Cook the sauce for an additional 5-7 minutes. As you can see from the pictures below the frothyness wears off towards the end.

Close up!!!

Next just add the pasta to the sauce.

Cook for another minute so the flavors can melt together.

Next put some on your plate and enjoy!! I garnished my with some fresh cracked pepper and Parmesan cheese. One of my favorite things to eat with a cheesy pasta dish is green beans! I steamed them in the microwave with some water for about three minutes. When I was eating them I ended up cutting them up and added them to my pasta for a little crunch!!!

My look a little weird, but it came out great. Like I stated before its a great way to sneak in a vegetable serving without anyone noticing!

Close up again....sooo yummy...

After dinner I relaxed for a little bit and started researching some websites for free yoga videos. I used to take Yoga last summer and absolutely loved it. I have back problems and since I started running again this summer I feel like I have a lot of pressure between my shoulders. I wanted to start doing Yoga again, but to be quiet honest it's a bit ridiculously expensive!!

My favorite yoga is Yin Yoga. Unlike traditional flow yoga where you transition positions at a fast pace, yin yoga has a variety of poses that you hold for 3-5 minutes each. It is supposed to help the connective tissue in your body. I always feel great after a yin yoga class so I wanted to do one tonight because my legs were tight from running.

I found this video on You Tube that focuses on the Yin Yoga poses that work your back and hips-exactly what I needed to stretch out for running. I suggest at least trying the video. It's pretty simple, she shows you the move to hold and you hold it for 3-5 minutes. The annoying aspect is that you have to keep pausing the video but I am a visual person so I like seeing someone show me the move before doing it.

If you are looking for a SUPER relaxing yoga video try this one! It has you go through a Sun Salutation a few times and then has you go through sleep yoga! Sleep yoga is literally where you lie down and she talks you through how to pace your breath and how to relax. I almost fell asleep during this one! It's not a super active Yoga but I felt super refreshed afterwards!!!

Well I am off to relax for a little bit. I have been super tired lately (hopefully I am not getting sick) so I am trying to take it easy. Have a nice night :)

Yoga Time

Hello All!!

Today was a busy day. I did a 2.09 mile run this morning at 8:30am. I was having a lot of trouble controlling my breathing and had to stop over and over again. I think its because I have been running a lot faster because I haven't been running with Lola. You always have to realize that some runs are going to be great and others are going to flat out SUCK! Sometimes your body just needs rest, other times it may be the weather, or maybe you just aren't really into it.

Work was very very slow. Luckily I was very excited to get work over with because today I decided that I was going to try my first Yoga class! I have only taken yoga once before (in college) and I really wasn't a fan. However, I needed to change up my workout routine because I am starting to get a little bored with running and kickboxing.

I started classes at Radiance Yoga which have a great deal for newbies. They do one month unlimited for $50! That is extremely cheap for yoga studios, trust me I have been researching them for the last month! I did a class called Yin Yoga and LOVED IT. It was so extremely relaxing and my body feels great.

Yin yoga is a slow and deep practice to stretch the connective tissues and joints of the hips, thighs and lower spinal area. Unlike the muscles, which are more yang parts of our bodyies - the parts that like repitition and movement-the connective tissues need to be addressed with a quite attitude of acceptance. The postures are all practiced on the floor and each is held for about three to five minutes.

Yin Yoga balances the yin and yang aspect of ourselves, encourages the flow of prana, helps maintain the health of the connective tissues, and helps us develop a mindful meditation practice.

It was unbelievably relaxing and I left class feel rejuvenated and so relaxed. This is what I really needed! I am trying to "destress" my life a little and yoga will definitely help when my school starts. Trying to balance school and work is going to be tough, but I know I can do it!

Well it is off to bed! Advanced kickboxing in the morning. Recipes to come this weekend!!!!

How to Get Into Running

I used to HATE running. Not hate LOATHE its very existence. When I was in high school I used to play Varsity Soccer. I love soccer, but we started every practice off with a mile run around the tracks up at what we called "the big field." Every morning I'd wake up dreading that mile. The track was one of those large round ones that 4 laps=1 mile and I would count down every lap in my head just begging for the end to come near.

In order to really get into running you can't look at it like a chore. You need to step back and look at running in a new light. Running is a way to clear your mind and it is the BEST way to get your body into shape. Running works EVERY muscle in your body! If you don't want to join a gym or can't afford to then try running! Running doesn't cost much. Really the only things you need for running are comfortable clothes, a water bottle, and good shoes. Running shoes can sometimes be a little expensive (mine were $100) but its ok to spend a little of money on really good running shoes. This will be your only splurge so why not? Go to a store specialized in running, not a Dicks Sporting Goods, Foot Locker, etc. but an actual store that is all about running. I got my showers at a store called Pacers (find a location near you http://www.runpacers.com/) and I couldn't be happier.

The reason you want to go to a store that specializes in running is because they won't just sell you any old shoe. When I went to pacers they made me try on 8 different pairs of shoes, 8! Then with every shoe they put me in they made me jog down the block half way and jog back. They actually study your pace, the position of your feet, etc and find the perfect shoe for you. They ask about any injuries (I have horrible ankles) and find you a shoe that will support your body!

Anyway, back to getting into running. I always say never force yourself to run. I don't run often, but when I do I enjoy it because I am in the mood to run. If you are not in the mood to run and force yourself to do it anyway it will make the run agonizing. You will be counting down the seconds until you are finished and running is supposed to relax you, not torture you!

When I first decided to try running it was on a treadmill. It was in the middle of summer and I didn't want to deal with the heat and also I was embarrassed to run outside, why, because I didn't want people looking at me while I ran. Stupid, I know, but hey everyone has weird phobias and there is nothing wrong with that!

I started at a very slow jog (around 4.0-5.0) on the treadmill. I NEVER paid attention to the distance I was running. I would always just say, ok 15 minutes of jogging, and then I would do 15 minutes. My problem with running in high school was that I was so focused on the distance which made the run seem that much longer. So I would pop in my ipod and listen to my favorite songs while on a 15 minute jog, or I would say ok I'm going to run for 5 songs straight, and then stop after the song. The trick is to listen to your body and to make running FUN! Make it your stress reliever!

If you hate treadmills then run outside. Once I started running outside I couldn't go back to a treadmill. The nice thing about running outside is the scenery and the fresh air. With the treadmill I would always look down on the screen and watch as the seconds slowly went by, when I run outside I throw my phone in my pocket and just run. It makes the time go by a lot faster and you enjoy it a lot more! To start running outside I would take my dog, Lola, with me. She is a pomapoo (part Pomeranian, part Poodle) who has the most energy I have EVER seen in a dog. Walks were not draining her energy so I started taking her for slow runs. It was great because it caused me to keep a steady pace when I ran instead of running fast for 5 minutes then needing to slow down because I thought I was going to DIE! It also helped Lola burn some energy off and she loves running with me!

Below is a 8-week training program for Beginning Runners that I found on www.runnersworld.com

8-Week Running Training Plan

THE RUNNER'S WORLD 8-WEEK BEGINNING RUNNER'S TRAINING PROGRAM

Follow this plan to become a runner.

By Amby Burfoot

From the August 2004 issue of Runner's World

Here are 4 key points to consider before you begin the 8-Week Program.

1. If you are over 40, not accustomed to any exercise, or more than 20 pounds overweight, consult with your physician. Unless you have a known health risk, your doctor will probably encourage you to begin a run-walk program, but it's always wise to check.

2. Schedule your workouts. You won't find time for them unless you make time for them. Put them in your PDA, computer, daily appointment planner, on the front of your refrigerator, or wherever else you keep your schedule.

3. Expect bad days. Everyone has them, but they pass quickly, and the next workout is often better than the previous one. So stick with the program.

4. Don't rush. In the fitness world, rushing leads to injuries and discouragement. Be patient, and go slow. The goal is to reach 30 minutes of continuous running, not to set any records getting there.

Week 1

"Sit as little as possible. Give no credence to any thought that was not born outdoors while moving about freely."

--Friedrich Nietzsche

Wk	Mon	Tues	Weds	Thurs	Fri	Sat	Sun
1	Run & Walk Run 1 min Walk 2 min Repeat 10X	Walk Walk easy 30 min	Run & Walk Run 1 min Walk 2 min Repeat 10X	Walk Walk easy 30 min	Run & Walk Run 1 min Walk 2 min Repeat 10X	Run & Walk Run 1 min Walk 2 min Repeat 10X	Rest

Training tip:
To fuel up for your workout, have a piece of fruit or an energy bar about 2 hours before you lace up your shoes. An hour later, drink 8 ounces of a sports drink. The drink will ensure that you are fully hydrated, and also that you have sufficient sodium and potassium for a healthy workout.

Week 2

"Don't bother just to be better than your contemporaries or predecessors. Try to be better than yourself."

--William Faulkner

Wk	Mon	Tues	Weds	Thurs	Fri	Sat	Sun
2	Run & Walk Run 2 min Walk 1 min Repeat 10X	Walk Walk easy 30 min	Run & Walk Run 3 min Walk 1 min Repeat 7X Run 2 min	Walk Walk easy 30 min	Run & Walk Run 4 min Walk 1 min Repeat 6X	Run & Walk Run 4 min Walk 1 min Repeat 6X	Rest

Training tip:
Always walk 2 to 3 minutes for a warmup before you begin your workout, and walk another 2 to 3 minutes as a cooldown afterward. Don't stretch before running. Save it for after your workout or in the evening while you're watching TV.

Week 3

"Obstacles are those frightening things that become visible when we take our eyes off our goals."

--Henry Ford

Wk	Mon	Tues	Weds	Thurs	Fri	Sat	Sun
3	Run & Walk Run 5 min Walk 1 min Repeat 5X	Walk Walk easy 30 min	Run & Walk Run 5 min Walk 1 min Repeat 5X	Walk Walk easy 30 min	Run & Walk Run6 min Walk 1 min Repeat 4X Run 2 min	Run & Walk Run 6 min Walk 1 min Repeat 4X Run 2 min	Rest

Training tip:
Hold your arms comfortably at your sides while running, aiming for maximum relaxation. Bend them 90 degrees at the elbows, and move them forward and back at your waist. Bend your fingers into a relaxed grasp, and don't let your hands sway back and forth across the middle of your torso.

Week 4

"When you get to the end of your rope, tie a knot and hang on."

--Theodore Roosevelt

Wk	Mon	Tues	Weds	Thurs	Fri	Sat	Sun
4	Run & Walk Run 8 min Walk 1 min Repeat 3X Run 3 min	Walk Walk easy 30 min	Run & Walk Run 9 min Walk 1 min Repeat 3X	Walk Walk easy 30 min	Run & Walk Run 10 min Walk 1 min Repeat 2X Run 8 min	Run & Walk Run 11 min Walk 1 min Repeat 2X Run 6 min	Rest

Training tip:
In hot, sunny weather, wear sunscreen, sunglasses (to relax your facial muscles), and a visor or cap to keep the sun off your face. Expect to run slower in particularly hot, humid weather, and take more walking breaks as necessary. Run in the early morning or late evening if you can.

Week 5

"Sweat cleanses from the inside. It comes from places a shower will never reach."

--Dr. George Sheehan

Wk	Mon	Tues	Weds	Thurs	Fri	Sat	Sun
5	Run & Walk Run 12 min Walk 1 min Repeat 2X Run 4 min	Walk Walk easy 30 min	Run & Walk Run 13 min Walk 1 min Repeat 2X Run 2 min	Walk Walk easy 30 min	Run & Walk Run 14 min Walk 1 min Repeat 2X	Run & Walk Run 15 min Walk 1 min Run 14 min	Rest

Training tip:
On occasion, skip your running and walking workout and do a cross-training workout instead. Bike for 30 to 40 minutes, try the elliptical trainer in a gym, or join a circuit weight-training class. The break from running will refresh you, and you'll learn new skills while developing new muscles.

Week 6

"You can have anything you want, if you want it badly enough. You can be anything you want to be, if you hold that desire with singleness of purpose."

--Abraham Lincoln

Wk	Mon	Tues	Weds	Thurs	Fri	Sat	Sun
6	Run & Walk Run 16 min Walk 1 min Run 13 min	Walk Walk easy 30 min	Run & Walk Run 17 min Walk 1 min Run 12 min	Walk Walk easy 30 min	Run & Walk Run 18 min Walk 1 min Run 11 min	Run & Walk Run 19 min Walk 1 min Run 10 min	Rest

Training tip:
Running is a great way to build strong bones, but you also need plenty of calcium--1,000 milligrams a day, or 1,500 milligrams if you're over age 50. Drink a glass or two of low-fat milk per day, or enjoy a cup or two of low-fat yogurt or cottage cheese. Dark green, leafy vegetables are another great calcium source.

Week 7

"Only those who risk going too far can possibly find out how far they can go."

--T.S. Eliot

Wk	Mon	Tues	Weds	Thurs	Fri	Sat	Sun
7	Run & Walk Run 20 min Walk 1 min Run 9 min	Run & Walk Run 20 min Walk 1 min Run 9 min	Run & Walk Run 22 min Walk 1 min Run 7 min	Walk Walk easy 30 min	Run & Walk Run 24 min Walk 1 min Run 5 min	Run & Walk Run 26 min Walk 1 min Run 3 min	Rest

Training tip:
Beginning runners often develop shin splints or sore knees. These pains should pass quickly if you treat them immediately with ice packs after your workouts. Put a bag of frozen peas on your shins or knees for 15 minutes. If the pain persists, take several days off before beginning your training program again.

Week 8

"One cannot consent to creep when one feels an impulse to soar."

--Helen Keller

Wk	Mon	Tues	Weds	Thurs	Fri	Sat	Sun
8	Run & Walk Run 27 min Walk 1 min Run 2 min	Walk Run 20 min Walk 1 min Run 9 min	Run & Walk Run 28 min Walk 1 min Run 1 min	Walk Walk easy 30 min	Run & Walk Run 29 min Walk 1 min	Run & Walk Run 30 min	Rest

Training tip:
For clean air and healthy lungs, try not to do your workouts at the side of a busy street or during rush-hour traffic. Find low-traffic streets where any exhaust will be dispersed quickly. Even better, as often as possible, try to run in greenbelts--in parks, on bike trails, around reservoirs, and the like.Success may come quickly to you as a beginning runner, but the race is never won. Run for life.

Remember, don't force your body to run when it does not want to, make running fun, and clear your mind!

HARDEST WORKOUT OF MY LIFE

Today I woke up at 7am and went to LA Boxing for my morning workout. Let me tell you I have never worked out that hard in my entire life! Listed Below is the work out I did. This is an advance Kickboxing workout so if you are a newbie decrease the number/time of the sets. If any part of your body starts to hurt (besides the normal burning from working out unused muscles)stop immediately!

Warm up: Jump Rope

1 minute Regular Jump Roping

1 minute jumping rope, but every time you mess up or stop you have to do a push-up

1 minute regular

1 minute 2 rotations (jump rope 2x)then 2 push-ups

1 minute double dutch jump rope (try to jump twice in one rotation)

*newbie's cut minute sets down to 30 seconds*

Free Weights:

*Grab a free weight that is a little larger than your comfort zone. For example, grab a 10lb weight if you are used to working with 8lbs*

Exercise 1: Start by standing up straight with your weight out in front of you. Then drop one knee to the ground and then the other so you are kneeling. Explode of the ground one knee at a time driving your heel into the ground as you stand back up. The object is to do the exercise as fast as you can. Do not stay kneeling on the ground because it will cause knee discomfort. DO three 1 minute sets with a rest in between each set.

Rest: Your resting sets are holding the weight above your head while doing front kicks. During your rests try and keep your heart beat up, but practice slowing down your breathing and catching your breath.

Exercise 2: Go into a deep squat position. Make sure your comfortable and not causing any stress to the knees. You should be feeling this exercise in your quads not your knees. Hold the weight out in front of your body. The main objective of this exercise is to stay in the squat position as long as possible. If holding the weight out in front of you starts to hurt your neck bring it a little closer to your chest. However, do not rest your elbows on your body. If your arms get tired then begin doing chest pumps until you can hold your arms out again. Do 3-1 minute sets.

Rest: Staying in the squat position start doing chest pumps with the weight for 30 seconds. Then go back to the regular exercise.

Exercise 3: Place the weight on the ground next to you. Start doing continuous sprawls for 3-1 minute sets.

Rest: Balance on your butt lifting your feet off the ground. Hold the weight in front of you. Try balancing without touching the ground with your feet for one minute.

Bag Work:

*If you do not own a heavy bag then you can shadow box. Just act like there is someone in front of you. Try to move as much as possible. Remember the more immobile you are the less calories you will burn!*

Exercise 1: Put a pair of boxing gloves on. The object of this exercise is to push yourself to the limit, to make yourself "burnout". In 20 second intervals start punch the heavy bag as fast as you can. Don't worry about power, focus on speed. Do this for 6 sets

Rest: for 10 seconds lift your hands above your head. try to slow down your breathing/heart rate.

Exercise 2: Starting with your right leg continuously roundhouse kick the bag for a minute straight. Then switch to the left leg for a minute. Try to bounce as you kick the bag for optimal calorie burn.

Rest: Jumping Jacks or Deep Squats for one minute

Exercise 3: Interval Leg Work: kick with your right leg for 30 seconds then without missing a beat get on the ground and start doing mountain climbers for 30 seconds. Once done with that switch to the left leg for 30 seconds, then mountain climbers again.

Rest: Squats or Jumping Jacks

Exercise 4: Go into a deep squat. Then come half way up 10 times. After the 10th time explode up and round house kick the bag first with your right leg, then your left. Immediately go back to doing squats. Do 3-1 minute sets

Rest: Jab, Jab, Cross for 30 seconds

Core and Push Ups:

Exercise 1: Push Up Intervals: Get in push up position. Now do a push up but only go half way down then come back up. Then do a full push up, up and down. Then go half way down 2x, then do 2 full push ups, then half way down 3x and so on. Try and do a set of 10 or as many as you can. If you need to go to your knees that is completely fine!

Exercise 2: Lay on your butt and place your legs in the air around the heavy bag. Do a sit up and punch the bag 10 times. Repeat punching in intervals of 10 until you reach 100.

Exercise 3: Place your hands above your head and stretch your feet out. Sit half way up lifting your legs as you go to form a "V" shape with your body. Hold for 10 seconds then rest for 5 seconds. Repeat for 6 sets.

Exercise 4: Keep your legs stretched out in front of you. Lift them in the air and begin doing sit ups. Try to keep your legs as steady as possible in the air. Force your core to lay you down and sit you back up.

Outside Exercise:

Exercise 1: Do lunges half way down your street. Try and make sure you keep your back straight and that your knee does not extend over your toe. When you get to the destination jog back to the start line and immediately begin exercise 2.

Exercise 2: Start doing toe touches on a ledge of the sidewalk. Basically tap one foot on the top then the other, but at a quick pace. Be careful not to trip. Do this for 2 minutes straight. Then go to immediately to the next exercise

Exercise 3: Sit down on the sidewalk. Place your hands directly in front of your body parallel to the ground. Now stand up and sit back down. Do not use any other part of your body except your legs to lift yourself off the ground.

Exercise 4: Do the exact same thing as exercise 3 except this time only come about half way up in your squat. Once you are half way up punch the air 6 times and then sit back down. Repeat for 2 minutes

*To end exercise regiment repeat one more set of exercise 1 in the outdoor exercises*

There you go ladies and gents! Make sure if you get at all dizzy or feel faint during these exercises to slow down! Its good to push yourself, but don't overdo it, especially if you are a beginner!