Twelve Steps: Step One

Even though we may know what habits are good for us, we often neglect to do the simplest and easiest. We get into a routine of not drinking enough water or getting enough sleep. And even though those things could be managed with a little tweak of our schedule or habits, diet changes are more complex for most of us.

In formulating these 12 steps, I have been trying to tackle each, one at a time. When I believe I have a handle on it, then I try to tackle the next step. I still fall back into old habits at times, but keeping a list of these steps close at hand is a trigger for me to remember and make adjustments as needed. There will always be changes we experience, daily or over time, and adjustments will always have to be made. It's important for us to remember that this is okay...life happens!

When I look at what I think it takes to experience the best wellness, I naturally thought of how important water is. There are numerous studies and reports that tell us just how important drinking water is. Just do a web search and you will find benefits such as: detoxifying, moisturizing the air in our lungs, moisturizing our skin (very important as we age), help with metabolism, joint protection (also important in aging), and the list goes on!

Science tells us that our body consists of about 2/3 water.

Even though I know well enough that there are many benefits, when I stopped to reflect on just how much water I was getting, it was sadly very little. So I decided I needed a plan of attack. I needed to do more than just "try" to drink more, but actually make a plan. I've seen some articles that say as long as you are getting liquid into your body (coffee, tea, milk, juice, even soda!!), that you were doing good. But I disagree with that! I think aside from drinking those things, that everyone should be drinking at least 6-8 glasses of pure water each day. Besides, studies don't say that our bodies are made up of milk, or juice, or coffee (though some coffee-lovers might disagree with that!)

So here is the plan I am currently using:

* 2-3 glasses first thing in the morning, before breakfast
* 1 glass with breakfast
* 1 glass before lunch
* 1 glass before dinner
*1 glass one hour before bed

I also drink an additional 2-3 glass whenever I exercise

Some of my friends like to take a gallon jug or other large container and fill it first thing in the morning and just drink it throughout the day. There is no one correct way to do it, the point is that you get at least the minimum your body needs to function well.

If you try this for even just one week, I bet you will look and feel different.
Even if you just start off drinking a couple glasses first thing in the morning for a few weeks, that could make a big difference. Then you can slowly build up from there until you have made it a habit.

Find yourself a nice big glass, favorite mug, or anything else you can drink out of.  Fill it up...and drink to your health!

Marathon Training Update - November

I am now into the second month of my official twenty-week marathon training. It's been going pretty well, though there are still days when I wonder why I am putting myself through this torture!

No, it's not really torture. There are some out there that run, and hate every minute of it. I actually love running, and don't know why someone might push themselves to do an activity they hate. Now mind you, there are days when the challenge of warming up through that first, second, even third mile, makes me think of giving up. But I still love it. I would encourage anyone who hasn't tried running, not to be scared to try. I would also encourage anyone wanting to fit exercise into their lives, to find an activity they actually enjoy.

I finally feel like my old self again. After several years off of exercise, it feels great to be getting back into a fitness routine. Even though it's only been a couple months since I have consistently been running and exercising, my energy level has increased so much from where I began. I am still a slow poke, but that doesn't bother me...and I have actually improved my time as I rack up the miles.

Back in the early days in college, some of my friends affectionately (I hope!) called me She-Ra. Most days I would spend hours in the gym, and was semi-obsessed with all things exercise. I don't think I ever went to any extremes back then, but I certainly took for granted that I would always maintain the high-energy high-motivation fitness lifestyle.

I am not quite back to those day, but it doesn't seem so far out of reach anymore.

I will talk more about my training methods on another day, but I will say that I'm definitely a believer in the Galloway Method*, which is a run-walk method. It is very different for me to take short walk breaks at regular intervals, than just running until I cannot run anymore, then taking a break (my previous training method). My longest run thus far has been a ten-miler, and with this method, I was able to maintain a steady pace through the entire run and not feel like I was dying at the end! My recovery was also incredible. (I will also talk more about recovery methods later).

I have lost some weight, nothing extreme...and as exciting as that is, I have to remind myself that weight loss is NOT my main goal. It is a part of achieving my fitness goals, but I don't want to fall into old habits of becoming obsessed with the numbers on the scale and sabotaging all the good that I've done. Do I still get on the scale more often than I should...probably. But I'm working on it.

I also continue to remind myself that achieving these goals is a long-term, lifetime commitment. I don't need rush...I need to take time and develop lasting changes. And I WILL get there!



*Learn more about the Galloway Method here:  Galloway Run/Walk

Well into Forty

I recently celebrated my 39th birthday.  I believe I have become better in some ways, and hopefully wiser, as I've gotten older. I certainly wouldn't do half the things now that I might have done in my twenties. But now, as I begin my 40th year, I have thought more and more about what kind of life I want to live as I age. I come from a family of women blessed to appear well below their actual age. And while it's been a few years since I was mistaken for a high-schooler, I think I've inherited this family trait. But, looks are not as important to me as my overall health and well-being.

Especially with the health struggles I've dealt with over the past couple years, now that I'm finally getting back to healthy eating habits and regular exercise, I'm even more determined to continue to make these habits long lasting. 

There are a lot of books and movies and other media that talk about being "forty and fabulous". While I certainly would like to consider myself fabulous as I get older, what I want more than that is to be well...Well into Forty!!

I recently started reading The Blue Zones by Dan Beuttner (author of Thrive). His book explores lessons for living longer from the people who've lived the longest. I will tell you more about this later, after I complete my reading and study of it. Reading this book gave me the idea to formulate and write down what I think it takes to be well. So, I came up with what I like to call:

Twelve Steps to being Well into Forty

1. Water 

2. Sleep


3. Diet

4. Skin Care

5. Rest


6. Hobbies

7. Personal Development

8. Exercise

9. Mediation

10. Fresh Air

11. Family Relationships

12. Friendships 

There are probably more simplistic lists out there. But for me these 12 steps encompass everything I need to be healthy and vibrant as I age. Over the next few post I will go more in depth about exactly how I am implementing these into my daily life. As with all my post...this is mostly for me, but I hope that others will be encouraged and find helpful information here!

Peanut Butter Crispy Treats and Other Accidental Recipes

PEANUT BUTTER GOODNESS

This weekend, I wanted to try out some new recipes to add to my collection. I was looking for something that would be easy to make with my Big Girl. When I first saw this recipe on Pinterest for Schotcheroos Nuggets, I knew I had to try it! found here

 So we gathered all the ingredients the recipe called for.

1 Cup Corn Syrup
1 Cup Sugar* ( I would recommend 2/3-3/4 Cup instead; 1 cup was a little sweet for our taste)
1 cup Peanut Butter
4 Cups Rice Cereal
6 ounces Milk Chocolate Chips
6 ounces Butterscotch Chips**

*I prefer to use organic sugar whenever possible, especially Florida Crystals. They are not as sweet as the more refined sugars.
** You might also prefer to use 1 package of semi-sweet Chocolate Chips in place of the Milk Chocolate and Butterscotch Chips.

The first step is to combine the sugar and corn syrup in a medium saucepan, and cook over medium heat.

I stirred the mixture for about 10 minutes, while the sugar dissolved.

After that I spooned in the peanut butter and kept stirring until everything was smoothly combined.

I turned the temperature down to medium-low.

This took another 5 minutes to come together.

I poured it directly into the rice cereal, and stirred until it was well combined. The original recipe said to let it cool for about 5-10 minutes before pouring it in.

I don't think it made a difference in the overall outcome, but it definitely made it very hot to handle! We had to wait a few extra minutes while the combined ingredients cooked off.

Then, we used a cookie scoop to measure out the amount for each ball.

Eager little hands were very excited for this part. we used kitchen gloves sprayed with cooking spray to make it a little easier.

Then we placed each one on a cookie sheet lined with parchment paper.

We were able to make about 21 golf-ball sized rounds.

 For me this was the best part, and the end of the recipe!

This was the alternative to Crispy Rice treats that I had been looking for. I have been searching for a recipe that did not use marshmallows, and I think I have found a definite winner.

...but since my Big Girl loves chocolate, we continued on with the recipe.
 The recipe indicates that  the chips should be melted until smooth, but doesn't state how or for what length of time.  After a bit of trial and error, we figured that about 1 to 1:10 minutes would just about do it.
 Then we stirred the mixture around until smooth, and rolled each ball around until covered completely.
This part was also a bit messy.

And because my Big Girl also loves sprinkles, we just had to put a bit of color on each one.

We only covered about half of them in chocolate, because I really do prefer mine without that part.

Then I stuck the chocolate covered ones in the fridge for about 20 minutes, until the chocolate had time to set.

I brought it back out of the fridge and transferred to an airtight storage container.

As far as my personal rating for the original recipe goes...I think living here in Japan, and getting used to the lighter sweetness of Japanese desserts...it was a bit sweet for me. But with my recommended changes to the recipe, if you also prefer your desserts a little lighter in taste, then I think it will work for you also.

I see many more of the Peanut Butter Crispy Treats in my future (sans chocolate)!

A FEW OTHER THINGS

Completely unintentionally, I also discovered a couple other recipes that I'm definitely adding to my regular rotation.

As much as I love vegetables and salad greens, I often skip adding them to meals, just because of the time it takes to wash and cut them. It's a bit lazy I know. Well, one of the many awesome things that you find in the Japanese supermarket is these large lettuce leafs - nicely washed and packaged.

This evening, my intention was to combine sushi rice and tuna salad, and wrap it in a nori (seaweed) sheet, to make a quick and easy dinner. Well, as I pulled out a sheet, it looked a bit purple to me (not the way I think it should look). When I checked the expiration date, several months had passed since it was fit for use.

I had already prepared the rice (mixed in a little sugar and rice vinegar) and tuna salad, so went hunting in the fridge to see what else I could use.  I spotted the lettuce leafs I had purchased a couple days earlier, and a light bulb went off! Here is the result:

These leafs were pretty big size.
I put about 1/4 cup cooked rice, and 1 Tablespoon of tuna salad in each wrap.

I then folded each side, until it was completely closed, and put them on the plate, folded side down.

They looked so lovely, and even my Big Girl devoured them quickly.

A lot of leafy greens were eaten today!

Simple and Delicious!!












ONE MORE THING...

Every weekend, I usually make a batch of pureed food to freeze for my Baby Girl. This week I wanted to cook a version of one of my favorite soup recipes for her. The ingredients were simple, and the results were so Yummy! She loved it, I loved it...it was really good!

As the Autumn months approach, I'm definitely going to be making more soup recipes. This one has just four ingredients (and a dash of salt), so it's ridiculously easy, and so so good.

Here are the ingredients:
1 can of corn (11 oz)
1 can coconut milk (13 oz)
2-3 medium potatoes, skinned and finely diced
1/2 small onion, finely diced
*Dash of sea salt (at the end)

I put everything, except the salt, in a medium saucepan, and cooked on low heat for about 1 hour. after the potatoes were very soft, I removed from the heat and let cool for about 10 minutes. I threw in the salt and then put it in the food processor, for about 20 seconds.

I always taste Baby Girl's food when I make it, because I think that if I don't like it or think it tastes good, then she might not either.

Because it is so creamy, a little bit goes a long way. You won't have to eat much to feel full and satisfied!

I was so surprised how delicious this was, I just had to share!

What to Eat

Now that I'm officially training for the marathon, I've started searching for tasty recipes that will fulfill my nutritional needs, and that my whole family will enjoy. One great think about training for a long distance race, is that you don't need to cut calories. As a matter of fact, you may actually need to increase your normal intake. Bonus!

Back in 2012, while I was training for my first race, I ate more than half as much more than I normally would at each meal. I still ended up losing 30 pounds without even trying.

Now that's not to say that I would just eat anything just to increase the caloric intake. Filling up on chips, ice cream, and other goodies was not how I was able to lose that weight and was ready to run 13.1 miles.

Back then I carefully planned how to increase my intake of quality carbohydrates (fruits, veggies, etc), lean proteins (tofu, fish, vegetarian substitutes), grains (mostly rice, bread, oatmeal, and some pasta), and healthy fats (avocado, nuts, oils). I did enjoy the occasional pastry or ice cream cone.

It worked really well for me then, so I think this time around I will probably stick pretty close to that same plan.

Even though I usually cook fairly healthy (not always), everyone in the household benefits when I'm training for a race. I purchase and cook a lot more vegetable dishes, and try to make as much of what we eat from scratch as I possibly can.

This is what I ate for breakfast this morning:

A method that has worked really well for me in the past, when training or trying to shed a few pounds is reversing meals - dinner for breakfast, breakfast for dinner. What has also worked extremely well is following this saying: Eat breakfast like a king, lunch like a prince, dinner like a pauper.
There are conflicting theories out there about how many meals you should have during the day. I've tried 5-6 small meals, 3 big meals and 2 snacks, and 3 'square' meals. Three square with no snacks is how I've been most successful. Everyone must find what works best for them.

It also depends on when you are burning the most calories. I do most of my runs in the early afternoon, so having a big breakfast works perfectly for my. I have enough time to digest and plenty of stored energy for the workout.

I firmly believe there is no one-size-fits-all plan, as far as meals go. Years of trying a variety of ideas and theories is how I discovered the most effective plan for myself.

Age is also a factor. What worked for me in my twenties, certainly does not work for me now!

All that being said, I still want to find the tastiest dishes for me and my loves. If it doesn't taste good, we're not eating it!

Stay tuned to find out about my experiment with Peanut Butter Crispy Treats and Other Accidental Recipes...


You can also follow me on twitter, where I will post what I'm eating during this first-time-marathon journey @   MomOfEvaAndLila

Pineapple Tarts

My husband is Samoan, and over the years I have cooked A LOT of food for him, his family, and our Samoan friends. I have cooked a variety of traditional dishes, and as we get older, I have tried to make some of these dishes a little bit healthier. It is very challenging to do so for a lot of the food that is common in Polynesian cuisine, but I continue to try! As healthy as I might make it, if it doesn't taste good, my hubby is not going to eat it! One of our favorite desserts is "Paifala", also know as half-moon pies. These pies are literally the size of half a pie, and look like someone took a whole pie and folded in half; hence the name.

I have searched online for a Paifala recipe, and after trying a variety of recipes, ended up developing one that is slightly healthier than the original. My version is much smaller than the original, but a big hit with everyone who has tried them so far. Because this is different from the original in a number of ways, I prefer to call it pineapple tart. This recipe will make about 16 medium sized tarts. They are great for breakfast, brunch, or dessert. With a substitution or two, they are also vegan!

FILLING
2 - 20oz cans of crushed pineapple (drain and reserve liquid)
2 cups sugar (I prefer organic white sugar, Florida Crystals)
1 cup plain soy milk (almond or rice milk will work just as well)
2/3 cup corn starch
2/3 cup juice from drained pineapple

CRUST
6 cups all-purpose flour
4 tsp baking powder
2 cups + 1 TBS coconut milk (canned)
2/3 cup butter, melted (may substitute coconut oil)
dash salt

1. In large pot (4-5 quart), mix pineapple, sugar, and milk)
2. Cook on stove top over medium heat

3. In separate bowl,  combine cornstarch and juice from pineapple until well blended.
4. Add mixture to pot. Continue to stir until mixture begins to thicken. It should be thick enough to stick to the spoon.
5. Remove pot from heat and set aside, uncovered, to cool.

6. While mixture is cooling, combine all ingredients for crust. A stand mixer with dough hook is the easiest way, but you may also combine by hand.
7. Kneed until all ingredients come together. Do not mix too much, as this tends to dry out the dough. It should be moist, and will be a bit lumpy.

8. Divide the dough ball into two halves. Wrap one half in plastic wrap. This will keep the dough from becoming too dry.
9. Divide one half into two, and then separate each half into four, making a total of 8 pieces.

10. On lightly floured surface, roll each ball out into flat circle, about 6 inches in diameter.

11. Use cookie or ice cream scoop to place pineapple mixture in center of dough circle.

12.Lightly wet edges of dough with room temperature water.
13. Fold over, and join edges, forming a half moon shape.
14. Us fork to press edges together and to poke holes in top of tart. This will help the filling to not burst out while baking.

15. Place tarts on cookie sheet lined with parchment paper.
16. Bake at 375 degrees for 35-40 minutes.

17. Remove from oven and cool on wire rack.
18. Let tarts cool completely (about 2 hours), before eating.
19. Store in airtight container or ziplock bags. Do not refridgerate.
20. Enjoy!

Partner Up

I played basketball and volleyball in high school, and very much enjoyed the camaraderie and competition of team sports. But when it came to aerobics and running, I have always preferred to go it alone. Until recently I always preferred to focus on my own training goal during an exercise session, rather than having a friendly conversation and shared struggle to complete a fitness goal. While I still would rather not attend a group exercise class, I have found great value and motivation in having a running partner.

A friend of mine recently moved here, and is a close neighbor. One day we were talking, and I told her about my goal of running the marathon. Even before I relayed to her just how unmotivated I was feeling, she offered to be my running partner. Although I had never considered having a running mate before, as soon as she said she would run with me, I thought, "Yes!"  This was the thing that I was missing: having someone to encourage me, run with me, motivate me, and keep me accountable. So we started on a schedule of running that would get us on track to completing our marathon goal. After a few weeks, and due to conflicting schedules, I went on a solo run, and boy what a difference it was to go it alone. Even after all the years of doing just that, I finally saw what those who advocate having a training partner were talking about.

Moments where I would have given up, had I been on my own, I was able to push a little farther. It felt great to have someone there sharing in little triumphs at each run.
Then life intruded. Kids were out of school for summer break. Husbands were deployed. Babysitters were unavailable. Rainy season came with a vengeance. It became near impossible to get outdoor runs in. So we were relegated to running on treadmills, indoors, at home with plenty of interruptions, once again running solo. Even still, we continue to try and motivate each other and keep track of runs that we complete.

Although these sort of road blocks would push anyone to just give up, instead we continue to encourage each other and commiserate over obstacles and trials. We know one day soon that school will start again, husbands will return, and the sun will come out! We will get back on track and back on the road, pounding the pavement...each step bringing us closer to that marathon goal!

30 Day Challenge

Running in the rain is awesome!

You might not believe that, but I would challenge you to try it sometime.

This morning, I went out for a run in the cold, rainy, extremely windy weather. I had on workout gear that was supposed to wick moisture away, to keep me from freezing, along with an ear-muff  headband, gloves, and a hooded sweatshirt. I was ready to go!

I stepped out of the foyer of our apartment building into that rainy mess. As I stepped through the doors I could hear the wind howling. I stopped to consider for a moment, whether I should maybe head to the gym instead of attempting to do this outdoor run. But I determined that today was a day for running outside, and I didn't just want to run on the treadmill today.

Now, you may wonder why I would even bother with trying to brave those sort of weather conditions. Am I crazy? Maybe a little...

Well, if you've read any of my previous blogs, you will see that my goal is to run a marathon in 2016. It's been over two years since I've been able to do any sort of consistent exercise, due to previous medical issues.So I'm basically starting from scratch. I was finding it difficult to get motivated and be consistent...exercising more than once every other week.

One day, while waiting for my daughter at the gym, during her karate class, I noticed a flyer that said "30 miles in 30 days".

Upon closer inspection, I saw that it asked "can you run 30 miles in 30 days?"
I thought, maybe I could. So I went up to the customer service desk and asked for more information. I was handed a sheet of paper with the month of April printed at the top, and slots to record mileage for each of the 30 days in this month. It promised an unnamed prize, if I was able to successfully complete the challenge. Now, it said specifically that I was to record only miles that I run. I could walk 30 miles very easily, but running is a whole other story.

As of today, I have only completed 2.1 miles of running for this month, as well as a good number of miles walked. I have about 22 more days to try and reach the 30 mile goal. I may not get there, but I'm still going to try. That is the important thing to me at this point...getting out there and reaching for those goals.

I like this 30 day challenge, because rather than thinking about the bulk of time between now and the marathon, it allows me to break it up into 30 day/monthly pieces. That way it seems much more doable. I think I will try from now on to have a goal for each month. Maybe in the beginning I will not quite meet the challenges, but I know with time and effort, I will get there!

FINDING MY MOTIVATION

I stay at home with my two girls, who are five years apart. I have a husband that is gone for the better part of the year, due to his job. I home school and we have extracurricular activities for my oldest, as well as other activities and obligations. I was hesitant to even pursue this goal of running a marathon. Anyone who has ever run a race of any substantial length, knows that it requires time to train. I didn't know how I was going to find time to fit in runs, especially during the time when my husband is away. Then I saw a motivational post on facebook that said something like:

 

It is so true, that we find the time to do the things that are important to us. We may list our priorities, but when we really look at them, does the time we spend in each of those areas really show that they are important to us? Well, this whole blog started as a sort of accountability record for me. Being healthy and strong and setting a good example for my girls is very important to me. They, along with my husband, are the reasons I am doing this in the first place. I want to be the best I can be, have energy, be strong, build endurance, and be fit for life.

I started looking at how I was going to reach my goals. What did I need to do in order to meet this need? Well, I needed time and consistency for a start. I have a treadmill at home; an investment we made in order to make exercise and running convenient. But for race training, I had to factor in a couple weekly outdoor runs. Easy enough to do while my husband is around. But not really. Our daily schedules can often be interrupted due to needs that arise. He doesn't work a regular 9-5 job, and often has to go into work very early for one reason or another.  If I don't get the run in first thing in the day, then I usually don't get it in at all. I had plenty of excuses for pushing that morning run aside...appointments for the kids, errands to run, schoolwork,  or just feeling tired and lazy.

I started thinking that what I needed was someone who was willing to come to our home early in the morning, so that I could consistently do those outdoor runs whether my husband is around or not. So I searched for a childcare provider I liked and could count on, and found an awesome young woman who was willing to sacrifice her sleep to care for my munchkins for a couple hours, twice a week in the morning. This also served as an extra motivator. Knowing that she will come on certain days to stay with the girls, so that I can get out, motivates me to roll myself out of bed, because she is also getting up early to help me reach those goals.

So back to running in the rain...
My childcare provider showed up right on time on this first morning I asked her to come. We confirmed the arrangements the night before, not checking what the weather would be like. I woke up fairly early, and when I looked outside and opened up the window to check the temperature, I started to have second thoughts. But she showed up right on time, and I determined that I was not going to waste her time and effort.  I started on my way and kept on going, slowly but surely, even though I got plenty of looks from people struggling against the wind with their half-broken umbrellas. So even though the wind was howling, and on certain turns the rain hit my face like little needles...I completed my run and accomplished my goal for the day. I felt pretty proud of myself, I have to say.

Even now, hours later, I feel really great! Tomorrow, I might really feel the effects of this run, but nothing can take away how good I felt being out there and how much better I feel after completing the miles. I look forward to more runs like this. Not necessarily more runs in the rain, but if that's what it takes to  reach my ultimate goal, then that's what I'm gonna do!

Spinach Balls

Here's another recipe! I posted this picture on my twitter feed, and got a few requests for the recipe, so I'm posting it here. Spinach is one of our favorite leafy greens. We buy it fresh or frozen and use it in a lot of baked dishes, soups, and juices and smoothies.  I think this recipe is pretty simple. Hope you will enjoy!

Ingredients:
2  10-ounce packages of chopped frozen spinach
1  8-ounce container of sour cream (I usually use the lighter version)
1 cup shredded cheese (doesn't really matter which kind, but I like to mix mild cheddar and shredded parmesian)
1 small finely chopped onion (about 1/2 cup)
1 egg
1 teaspoon ground pepper
1/2 packet of dry onion soup mix (the whole package is a bit too salty)
1 container French's fried onions (crushed) or about 1-1/2 cups seasoned bread crumbs.

Instructions:
1. Preheat oven to 350 degrees.
2. Completely thaw packages of spinach, and squeeze as much excess liquid out as possible
3. Combine all ingredients in a large bowl and stir until well mixed.
4. Use large cookie or ice cream scoop to measure out balls. Roll between hands to form smooth ball.
5. Place balls in baking dish sprayed with cooking spray. Makes about 12.
6. Place on middle rack in oven and cook for about 20-25 minutes or until golden brown.
7. Enjoy!

Running back - Update #1

Today is Thursday, March 19, 2015.

I have not officially started my marathon training yet. I'm still in the "getting motivated" phase. It is definitely a challenge getting back into the routine of things, after almost two years off from exercising. Since my original post, I've only walked/jogged a handful of times.

I could make excuses all day: I had to do stuff for the kids, I had to do stuff for my husband, I have too much laundry and cleaning to do, I didn't get enough sleep...and the list goes on.

I read a quote the other day that really struck a chord with me. It went something like..."Make the time for the things that are important to you". We often make up a list of things that we claim as priorities, but when we look at how much time we actually spend on those things, we may be surprised at the results. I could say that running and exercise are priorities, but am I making time in my schedule for it? Am I protecting that time? Right now, the answer is no. But I am working on it.

One day last week, after putting it off for most of the day, I hopped on my treadmill sometime in the later afternoon. My baby girl was watching from her play yard, and my oldest girl was beside me on the carpet, running in place. I didn't run far or fast or long, but the point is, I got on and started. And hearing my oldest say, "I love exercising with you, Mommy!" and "Exercise is good for our bodies. It makes us healthy and strong!", was great motivation. This is one of the reasons I challenged myself to make this marathon goal in the first place. I want to be healthy and strong, not only for my own sake, but in order to set a good example for my girls, and to have the strength and energy to keep up with them.

I found the following quote on the Women's Running facebook page:

Sometimes we feel like quitting before we even start. For me, prayer for strength, and just pushing myself to just go whether I feel like it or not, is often necessary. Especially at the beginning, it is so important to determine what our motivation is, and to keep remind ourselves when things get rough!

Cinnamon Buns

Someone is waiting patiently for a taste!

I've gotten a couple of requests for this recipe, after some friends saw this picture on facebook. So I've decided to post it here. Although this blog is mostly meant to be an open journal of my fitness journey, for me, a big part of that journey includes food.

My family enjoys eating nutritious AND delicious foods. Most of what I make at home, I would consider to be fairly healthy and mostly vegetarian/plant based. We do love our desserts though! I'd rather make something yummy from scratch, even if it has a bit more sugar than one might consider "healthly", than buy something packaged from the market or a restaurant.

This particular recipe was derived from one I found on the "America's Test Kitchen" website a few years ago. This is an excellent resource for recipes, especially if you are like me and like detailed, well tested, recipes. I made a few changes after trying this recipe for the first time (mostly in regards to the type of milk and measurement of sugar and spices for the filling). Here is the current recipe I use:

Dough:
1 1/3 Cups warm almond milk (you may use any type of milk)
3 tablespoons maple syrup
2 tablespoons butter (or coconut oil), melted
3 1/2 cups unbleached all-purpose flour
1 package rapid-rise yeast
1 teaspoon ground sea salt

Filling:
1/2 cup packed brown sugar (light or dark)
1/2 cup granulated sugar (Florida Crystals is what I use)
1 teaspoon nutmeg
 2 teaspoons cinnamon
1/2 teaspoon ground sea salt
2 tablespoons butter (or coconut oil), melted

Icing:
1 cup confectioners' (powdered) sugar
2 ounces American Neufchatel Cheese (cream cheese)
1/2 teaspoon vanilla extract

 ** If you use butter in the recipe, do not use margarine ~ use real cream butter. It makes a big difference in your baking taste and outcome! Neufchatel is the the type of cream cheese that's a little softer than the regular one, and is usually marked as "1/3 less fat". You'll find ounce markings on the wrapper of the cream cheese to help you figure out the ounces needed.

** I recommend always reading entire instructions and gathering ingredients, before you start preparing the recipe.

1. Place the milk, maple syrup, and butter in a container and warm for 2:35 seconds in the microwave, or on stove top on low heat if you do not have a microwave.

2. Turn on your oven to 200 degrees.

3. Mix flour, yeast, and salt together on low speed in a stand mixer with dough hook. With mixer on low, slowly pour in milk mixture. Continue to mix until the dough is smooth.

4. Remove dough from mixture and put on floured surface. I usually spray my hands with cooking spray to make it a little easier to handle the dough. Shape dough into ball and place in a greased bowl and cover with a kitchen towel.. Turn off the oven and place covered bowl in oven for about 10 minutes.

5. Meanwhile combine filling ingredients in a bowl: Sugars, nutmeg, cinnamon, salt, and melted butter. Mix well.

6. Remove the bowl from the oven and place dough on lightly floured surfaced. Roll dough out in rectangle shape. Sprinkle sugar mixture evenly over dough and lightly press mixture into dough.

6. Starting along long edge nearest you, slowly roll dough up into a cylinder. Then use a good knife (not serrated) to cut dough into 12 even slices.

7. Spray a 13x9 baking pan with cooking spray. Space slices evenly in the pan, cut side up. The picture below shows the recipe doubled. If you want to make this many, I would recommend doing it as two separate sessions, rather than just doubling up on all the ingredients. It doesn't always work out well when you simply double a recipe.

8. Use cooking spray to coat plastic wrap, and cover pan. Place the pan back in warm oven (make sure it's turned off!) and let it rise for about 30 minutes. Remove the pan from the oven and turn oven up to 350 degrees. The rolls will continue to rise while you wait for oven to heat.

9. Once the oven is warm, place pan in the oven and bake for 20-25 minutes until brown.

10. Remove pan from oven and place in cooling rack. Prepare icing by combining powdered sugar, cream cheese, almond milk, and vanilla in a bowl. A hand mixer works best for this. Or you may use a whisk or stand mixer if you do not have hand mixer. Mix until smooth.

11. Spread icing evenly over rolls. Slice rolls along edges to separate.

12. Serve warm and enjoy!!

I hope you will like this recipe. It's great for breakfast or brunch, or anytime of day. If you do try this recipe, please share your experience and any changes you made to the recipe.

God Bless!

Home Made Goodness

I read somewhere that 80% of getting and staying fit depends on what we eat. I believe it may be even more than that. Although it may work for some people, however temporary, I have long made it know that I do not agree with "dieting". I think we should always try to eat healthy, including mostly fruits, vegetables, whole grains, nuts, and legumes. We eat MOSTLY vegetarian at home, though we do still love to include fresh salmon and some other types of fish in our weekly menu.

Anyone acquainted with me knows of my love for cooking. What started off as an interest in making pancakes for the family at age fourteen, has turned into a pursuit of excellence in delicious recipe development. Over the years, and especially since getting married and becoming a mom, I have sought out ways to make mostly healthy dishes that my family would love. We seldom eat out, and I strive to make as much from scratch as I can...when time allows. I feel better knowing exactly what is going into the food I eat, and feed to my family.

We do love to eat good food, and we are working on improving the way we eat: snacking less and eating three solid meals that include a big breakfast and a lighter dinner. This is still a work in progress!

 This dish is one of my oldest daughter's breakfast favorites. She calls them "grapes" and she always gets excited when she sees me making them. For the recipe I usually use a ratio of 1 part flour:2 parts milk. For example, for my husband, me, and our 5 year old this is the amount I use:

Lexie's Crepes
1 cup all purpose flour
2 cups almond milk
1 TBS baking powder
2 tsp organic sugar
pinch of salt

I combine all these ingredients with a wire whisk until well blended. Then I cook on skillet using 1/2 or 1/3 measuring cup to pour out on the skillet greased with cooking spray. The temperature should be set at medium-low heat. I cook on one side until top side appears almost cooked, then flip them over for about one more minute to allow the other side to cook. They should be a light golden brown color. Then I cool them on a wire wrack and serve with a variety of spreads and fruit. Some favorites include Nutella and banana, peanut butter and banana, cream cheese and strawberry preserves.

A big, hearty breakfast is the way to start the day off. I always include fruit with whatever we eat for breakfast. Variety is the way to go, and the more colorful the better!