tag:blogger.com,1999:blog-63433913729460824982012-11-29T05:57:03.336-08:00Sara the Fitness Addict!A blog about living a fit, fun life!Sara Jaouennoreply@blogger.comBlogger39125tag:blogger.com,1999:blog-6343391372946082498.post-69633094348968997712012-11-29T05:51:00.001-08:002012-11-29T05:51:28.413-08:002012-11-29T05:51:28.413-08:00Thursday ThoughtsI made juice this morning and I have decided to juice for the next thirty days and see if it makes a difference in my energy levels.<br />
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This contains spinach, one pear, about 10-12 baby carrots (all I had left) and lots of celery. Yum! <br /><br />
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I don't know about you but, the winter makes me extremely tired. I also deal with super dry and itchy skin all winter due to the dry heat that is <u>everywhere</u>. Maybe juicing will make a difference? It couldn't hurt anyway. I'm going to have to pick up a bunch of veg for this endeavour and we are totally out of pretty much everything in my house. I'm seeing a trip to the store in my future with two little people in tow. (which, is always interesting to say the least...)<br />
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By the way, have you ever seen these?<br />
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They are solar powered and move back and forth so they look like they are dancing. I am obsessed! These two are resting on the window sill in my office. I picked them up at the Dollar Tree! I predict that window sill winding up with many, many little friends as time goes on. <br /><br />
As you can see through the window, we have no snow yet! Happy Days for me!! The winter is so damn daunting and I am just not looking forward to the cold and the snow.I am planning on meeting my dad on Monday nights once the snow falls to snow shoe in the evenings. So, we will be bundled up with head lamps and snow shoes wandering around the trails. That will be a good mix up for my workouts during the week. I am STILL totally burnt out on running from training for the <a href="http://www.sarathefitnessaddict.blogspot.com/2012/10/megatransect-2012-recap.html" target="_blank">Mega</a>. I can only get myself to do one longer run a week and have been sticking with spin as my cardio source so the change up on Monday nights will be good so I'm not doing as much spin. <br />
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I'm thinking (for juicing) I need to buy kale, carrots, cucumber, celery, apples and beets. Believe it or not, beets are awesome in juice! They are actually super sweet. We shall see what else looks good! <br />
<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6343391372946082498-6963309434896899771?l=sarathefitnessaddict.blogspot.com' alt='' /></div>Sara Jaouennoreply@blogger.com0tag:blogger.com,1999:blog-6343391372946082498.post-24633338148888211082012-11-28T10:37:00.001-08:002012-11-28T10:37:31.336-08:002012-11-28T10:37:31.336-08:00this tastes like...garbage! I'm on a medication right now that I have to take for 90 days and one of the side effects that can happen is loss of taste. Well, I started noticing something a little "off" a few weeks ago. Things weren't necessarily bad at this point but obviously heading in that direction. The fruit I have been eating began to taste odd. It's hard to describe....<br />
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<a name='more'></a>It began tasting like cardboard. Nothing had any sweetness or flavor. My sweet taste was beginning to vanish! Imagine my surprise as I bite into this lovely decorated Halloween cupcake to have to have it taste like a dirty sponge!! "What is going on??" I thought. <br /><br />
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To the internet I ventured and found out that is a side effect that occurs in about 3% of people taking the medication. <b>Lovely</b>. Some people even stated that their sense of taste didn't come back for as long as 5 weeks <u>after</u> they stopped the medication! Holy Crap!<br />
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So fast forward a few weeks in time to today and I can no longer taste pretty much anything. EVERYTHING either tastes like rubber or garbage. This is, by far, one of the most bizarre things I have ever encountered. We truly need our sense of taste to encourage us to reach out for nourishment. I can still smell things around me, granted not as well. For instance, this tea<br />
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was Candy Cane Lane by Celestial Seasonings and it one that I love! I can still smell the peppermint but the tea itself, tastes so weird now that it's hard for me to drink it. Even my water tastes funky. I didn't even have my mid-morning snack today because I knew it would taste gross and I finally convinced myself to shovel in my lunch at 1:30pm, even though it tasted like rotten garlic. Yuck! Hopefully, this next thirty days will go fast and my taste will return quicker than five weeks after that! I am going on a wine tasting on Friday and really hope my wine doesn't taste like dirt! <br /><br /><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6343391372946082498-2463333814888821108?l=sarathefitnessaddict.blogspot.com' alt='' /></div>Sara Jaouennoreply@blogger.com0tag:blogger.com,1999:blog-6343391372946082498.post-85812581807660022182012-11-01T10:04:00.001-07:002012-11-01T10:04:19.843-07:002012-11-01T10:04:19.843-07:00As of late<div class="separator" style="clear: both; text-align: center;">
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What's been happening?? I have a 20k race scheduled for Saturday and the weather looks questionable so I am betting on the fact that the trails will be muddy and I'm going to get drenched. I've been sticking with mostly Body Pump and Spinning since I'm pretty burnt out on running right now from training for the <a href="http://www.sarathefitnessaddict.blogspot.com/2012/10/megatransect-2012-recap.html" target="_blank">Mega</a>. <br />
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Things I have been loving lately:<br />
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I love the fact that my gym is literally minutes away from my office so I can take Body Pump on Mondays during my lunch break. <br />
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I love the fact that my gym offers an AWESOME child watch center and my kids get just as good of a work out as I do.<br />
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I love "Spooky Halloween" Spin classes! (I took a few during the week.)<br />
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I love...no <u><b>LOVE</b></u> Peppermint Mocha Creamer. Have you ever tried it??? Heaven! I seriously need to stock up because this is seasonal.<br />
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I love the fact that I am having Thanksgiving at my house this year. I haven't, however, ever in my life cooked a turkey and can't stand touching raw meat. This will be interesting.<br />
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I love the discovery I made that pumpkin cutters are the BEST tool to cutting open all kinds of squash. No more dangerous knife escapades for this lady!<br />
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On my agenda for this evening:<br />
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Spin at 5pm. Let's hope I don't encounter the most boring and dry instructor I have ever seen in my life tonight. Seriously, imagine Ben Stein teaching Spin...ugh.<br />
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<br /><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6343391372946082498-8581258180766002218?l=sarathefitnessaddict.blogspot.com' alt='' /></div>Sara Jaouennoreply@blogger.com0tag:blogger.com,1999:blog-6343391372946082498.post-67033488887025814292012-10-24T12:12:00.000-07:002012-10-24T12:12:01.138-07:002012-10-24T12:12:01.138-07:00My Ode to Spin and other fun workoutsI've pretty much been obsessed with spin for about a month now. I used to supplement my running with <a href="http://sarathefitnessaddict.blogspot.com/2012/06/why-i-love-running.html">elliptical workouts </a>but switched it up with spin class. The great thing about this indoor cycling class is the fact that everyone can do this. I've seen people in my classes as young as 14 and as old as 70.I should point out that your class experience will depend on your instructor. I have been in classes with instructors who have horrible music and no energy. Ugh. The class drags. I really like three of my current instructors and try not to attend the classes of the other ones. I usually bike about 26 miles per class. I am loving it!<br />
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So, this picture here:<br />
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yes, that's a head lamp on my head. I did a night time trail run. It was pitch black by the time we started and I would say there were about 15 people running. Running in the dark is weird. It sort of feels like you are dreaming. My dad also attended this run and got lost a few times out in the woods. My word of advice for any night time running, bring a small flashlight too. There were a ton of roots out there in the woods and the combo of head lamp and mini flash light really helped. We did about 5 miles so not too shabby. I did smell skunk...uh....not looking to get sprayed anytime soon so I may have to rethink this nighttime trail run business.<br /><br />
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<br /><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6343391372946082498-6703348888702581429?l=sarathefitnessaddict.blogspot.com' alt='' /></div>Sara Jaouennoreply@blogger.com0tag:blogger.com,1999:blog-6343391372946082498.post-81980304355095262842012-10-09T10:53:00.002-07:002012-10-09T10:53:59.298-07:002012-10-09T10:53:59.298-07:00Arms a BlazinEver been to a Body Pump class? Love it! Bodypump is a full-body workout; a mix of aerobic exercise and weight
training. During a 1 hour (or 45 minute) class you will target all your
major muscle groups using a barbell, bench and weights. All movement is
choreographed to a music track which is especially designed for the
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I've been going about twice a week for over a month now. Yesterday, I increased the weight load and my arms are still burning.<br />
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I think I'm starting to notice more definition. My main problem with weight lifting on my own is that I don't push myself through and I like the class setting because someone else is counting for me. I just follow the instruction that I am given and it doesn't even really feel like working out. (yea, I cut my head off of that pic...lack of sleep is not an attractive look. I'm happy I even brushed my hair this morning considering how tired I was...somebody in my household has taken up snoring all night as a new, fun hobby)<br />
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I've also been doing 3-4 spin classes per week. My gym recently got new spin bikes and they tell you mileage which, is good for people like me who need to know distance. I biked about 26 miles last night in class. Last week, during recovery week from my <a href="http://www.sarathefitnessaddict.blogspot.com/2012/10/megatransect-2012-recap.html">marathon</a>, I was averaging around 17 miles. <br />
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What's on deck for tonight??<br />
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awwww yea! Tomorrow, keep an eye out for my "Ode to Spin" <br /><br /><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6343391372946082498-8198030435509526284?l=sarathefitnessaddict.blogspot.com' alt='' /></div>Sara Jaouennoreply@blogger.com0tag:blogger.com,1999:blog-6343391372946082498.post-55035460863947365832012-10-05T10:11:00.002-07:002012-10-09T11:07:27.322-07:002012-10-09T11:07:27.322-07:00Megatransect 2012 RecapI completed the 26+ (I clocked 29.44 miles) Megatransect in Central PA on September 29, 2012. Check out this topographic map:<br />
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This was insane! We began our morning bright and early at 4:15am. I actually slept in my race clothes because I can't mentally function that early in the morning and I don't trust myself to get all of my gear on. My dad basically packed everything he owns, you know, just in case :-) Coffee was obviously the first objective of the morning and I started my day with a 16 oz "double buzz" coffee with caramel creamer. The race began at the Castanea Fire Company Camp Grounds and we arrived around 6 am. Free breakfast?? Heck yea! I had pre-race fuel of oatmeal with raisins and brown sugar. My camel back was filled with water and packed inside the front pocket was:<br />
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My dad introduced to me to those Stinger Waffles and they are amazing! I have a real problem with products that don't break down easily while your trying to chew and run at the same time. Believe me, it's quite a skill to eat and run at the same time and both of these products pass my test. The Stinger Waffle pretty much dissolves as soon as you eat it so I'm a huge fan.<br />
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This particular race had rest stops at mile 3, 10, 14, 17 and 22. (Always a good thing to check out before any long races!)<br />
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Here we are about 20 minutes before the race began. Look at me...I have no idea what I'm in for. ha!<br />
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7am sharp, we were off! The first 3 miles are a run through the town of Castanea towards the mountain. I felt great. I hadn't run all week (rest week) so my legs were basically flying off of the pavement. The first portion of mountain was a steep up hill climb. The trail was so narrow that we had no choice but to go up single file and then, the first boulder field. <br />
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It took me about an hour to get to the top.<br />
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Ugh...yea. It just kept going and going and going.<br />
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At the 10 mile rest stop, I refilled my water pack and drank some sports drink. They also had various snacks available.<br />
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So, here's where I began to realize that this was no normal trail run. I kept waiting and waiting for a normal stretch of trail (i.e. no rocks, roots or gnarly mossy/stumpy ground) to appear and then, an <b>epiphany</b>! There was to be no normal trail. The next 12 miles were a tortuous mix of steep up hill climbs and treacherous down hills. Every so often you would hear someone yell "Broken ankle! Pass it up!" Yes, broken bones. One woman was stuck up on the boulder field with a dislocated ankle for 6 hours. The ATV's could only drive in so far and then the EMT's had to hike up to her. I saw a woman break her wrist right in front of me. This, my friends, was no joke. At mile 22, I noticed my hands had swollen up to the size of baseball mitts. One last awful, awful, awful boulder field to go. At this point, I was swearing at everything nature. "F You Rock!" "F You Moss!" This trail race was a test of endurance, both mentally and physically. We emerged from a trail that <u>kicked our ass</u> to re-run the first 3 miles back to the camp ground. Back through the town and then the "Green Mile" which is lovely section of long grass. You feel like you're not moving. I growled over the finish line. This was, by far, the toughest challenge I have ever faced and you can't really understand what this involves until you do it yourself. I have no words to describe how much the process of finishing this race sucks and now, I stand one week later thinking about next years and how I want to beat my time. Am I nuts or what???!!<br />
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<br /><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6343391372946082498-5503546086394736583?l=sarathefitnessaddict.blogspot.com' alt='' /></div>Sara Jaouennoreply@blogger.com0tag:blogger.com,1999:blog-6343391372946082498.post-51914391855479786662012-06-28T09:12:00.001-07:002012-06-28T09:12:50.050-07:002012-06-28T09:12:50.050-07:00Salt! Friend or Foe?<br />
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Salt. Friend or Foe? I've been experimenting with lowering my sodium intake quite significantly since sodium intake is linked to high blood pressure/ hypertension. Last Summer, when I was training for the Rochester Marathon, I just kept my sodium intake normal and didn't really think much about it. I think I started this reduced sodium diet around February while also in the midst of increasing mileage and beginning to train for the Mega. The result; is not what I had expected at all. It seems now, that any salt intake immediately results in water weight, bloat and retention that just doesn't go away. I honestly think a low sodium diet and marathon training is not working for me. I'm slowly starting to go back to my normal salt intake and get my body back to being able to process the salt and not bloat me up like a whale. The combination of glycogen storage in my muscles after long runs, bloat from sodium and tired legs is making for one grumpy runner. There is nothing worse than running 40 miles a week and gaining 4lbs of flab, which seems to just love hanging out on my face and abs. Joy! Retention, in any form, is not comfortable. I've increased my sodium intake a little this past week alone and I've already noticed a difference. My sausage fingers are gone!<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6343391372946082498-5191439185547978666?l=sarathefitnessaddict.blogspot.com' alt='' /></div>Sara Jaouennoreply@blogger.com0tag:blogger.com,1999:blog-6343391372946082498.post-6117416434363460472012-06-11T06:14:00.003-07:002012-06-11T06:15:22.143-07:002012-06-11T06:15:22.143-07:00Why I Love Running<img alt="" class="rg_hi uh_hi" data-height="177" data-width="284" height="177" id="rg_hi" src="https://encrypted-tbn1.google.com/images?q=tbn:ANd9GcTriFfPEt1QQBpg6lwWFiOEfPSReLopoUOeznNOYqvpTa5G4HRKTQ" style="height: 177px; width: 284px;" width="284" /><br />
Ah Sweet, Sweet Serenity. Running, to me, is like a meditation. Most of the time, I am thinking about all sorts of weird things (i distinctly remember itemizing all the things I would do with my 205 million dollar lottery winnings during my run on Sunday) and sometimes, there's literally nothing going on upstairs. Both are fine. I'm running, on average, around 128 miles a month right now. That's a lot of meditation. Chemically, I am addicted to the endorphins released in my brain while running (Hello Runners High!) and physically, running is the only thing that feels like a true work out. (Sorry Elliptical, things just aren't working out...haha) I do, however, supplement with the Elliptical during the week. My reasoning is simple:<br />
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1. I feel that I'm saving my joints a little bit by doing some of my mileage on the Elliptical and then, years and years down the line, when I am still running, my knees, ankles, hips will still cooperate.<br />
2. Running shoes are damn expensive! Again, I'm cheap. I'm stretching my dollar just a little bit by supplementing with the Elliptical and lengthening the life of my shoes.<br />
3. Sometimes it's nice to hop onto the Elliptical and watch a show while I work out. (even if it's Jersey Shore...)<br />
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I still feel like I'm cheating on running but running will just have to understand. Variety is the spice of life.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6343391372946082498-611741643436346047?l=sarathefitnessaddict.blogspot.com' alt='' /></div>Sara Jaouennoreply@blogger.com0tag:blogger.com,1999:blog-6343391372946082498.post-71337001711195428002012-05-31T12:09:00.000-07:002012-10-09T11:08:09.579-07:002012-10-09T11:08:09.579-07:00Run Sara RunWord of advice; if you think you're shoes are shot, <u>they are shot</u>. Don't try just one more run in them. R.I.P. adidas trailrunners, size 7. My new ones!:<br />
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<img alt="adidas Women's THRASHER TRAIL Shoe" id="ctl00_cphPageMain_ImageMultiView1_imgLargeDisplay" src="http://www.famousfootwear.com/ProductImages/shoes_ia94372.jpg" style="border-width: 0px;" />These should be arriving by Friday. I can't wait! Getting new shoes is the BEST. I feel like I'm running on a cloud. The tread looks pretty hardcore on these so I should be flying on the trails.<br />
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Last weeks Thursday night trail run was a total bust. I was already thirsty before the run started and it was hot and humid out. Plus, the normal run leader wasn't there for that run so the other guy that lead was <u>way</u> too fast and his trail was disorganized and he didn't stop enough to wait for the people in the back. I ended up walking a lot of the run and then just getting lost in the woods. Fun. Oh and my mild thirst turned into down right dehydration. Blech. Total bust. I still ended up at around 6 miles but there is a HUGE difference between a good 6 and a terrible 6. Tonight, is the Corporate Challenge (so no Thursday Night Trail Run) but since I'm not part of the Corporate Running World (or actually my company is not into running ) I'm going to run with my dad. I'll end this week with about 35 miles.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6343391372946082498-7133700171119542800?l=sarathefitnessaddict.blogspot.com' alt='' /></div>Sara Jaouennoreply@blogger.com0tag:blogger.com,1999:blog-6343391372946082498.post-10158830800611704572012-05-17T09:13:00.000-07:002012-10-09T11:08:33.095-07:002012-10-09T11:08:33.095-07:00Medved Trail Run<div class="separator" style="clear: both; text-align: center;">
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This is me after finishing the Medved Trail Run. I ended up clocking 16.79 miles after getting mildly lost on the third loop...yes, lost again but not as as bad as the previous year! I can tell that I am in way better shape then I was this time last year. I breezed through these loops like nothing! This race, I switched up from my usual Clif Gel Blocks to Jelly Belly Sport Beans. At first bite, I thought that these were too hard to chew while running. The Gel Blocks sort of dissolve as you chew rather quickly and these took alot more effort to break down and eventually swallow. I ate three beans and then put them back in my camelback. I was not impressed but I started to hit a shallow point in my run so I took them back out and trudged through half of the pack while finishing my second loop. About 5 minutes after I ate half the pack, I could feel the energy boost. Hmmmm...so, I walked up a huge trail hill and ate the rest of the pack and within 10 minutes, I had a HUGE surge of energy. Ok, so NOW I am impressed! The Gel Blocks were effective but took much longer, in my opinion, to provide me the much needed energy. These sport beans were fast and effective! I flew through the last loop, the few moments of being lost and crossed the finish line with a smile! I am totally sold on these beans and will be using them from now on. I bought the fruit punch flavor and they were fantastic! Anyone who knows me, knows how obsessed I am with fruity, chewy candy and these taste just like a candy treat. <br />
<img alt="" class="rg_hi uh_hi" data-height="183" data-width="275" height="183" id="rg_hi" src="https://encrypted-tbn0.google.com/images?q=tbn:ANd9GcSvGbJIHDLMOdu8UC2gIhhW0N6u1QdEjBiEP8L-CMDLElJ5664i" style="height: 183px; width: 275px;" width="275" /><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6343391372946082498-1015883080061170457?l=sarathefitnessaddict.blogspot.com' alt='' /></div>Sara Jaouennoreply@blogger.com0tag:blogger.com,1999:blog-6343391372946082498.post-59408282832466374012012-04-24T05:34:00.001-07:002012-04-24T05:35:41.733-07:002012-04-24T05:35:41.733-07:00Countdown to Medved Madness!!I have a 15 mile trail run coming up on May 6th. These are the things I will change this year:<br />
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1. Water Water Water. I, naively, thought that there would be adequate water at the water stops. Nope. Some turds decided to dump the water out of the cooler onto their heads, leaving no <br />
water for anyone to drink. I didn't bring water with me as I ran. Dumb. Dumb. Dumb. This year, I will be wearing my camelback with a gatorade mix in it and using the water stops as a supplement. I also became really dehydrated and my legs were cramping badly and still had around 3 miles to go.<br />
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2. Don't get lost. Somehow, on the final loop of the run, I missed a marker and went way off the trail path. I ended up running an extra 2 miles on top of the 15 trying to find my way back. This year, I will not get lost!! <br />
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3. Snacks as I go. Last year, I was still trying to grasp the whole "adequate water intake" as I run and "what to eat before" and I didn't really think about fueling while I ran. I know that I can easily digest clif gel blocks and clif goo. This basically is just pure carbs. I've been really loving the banana/date combo before runs so I think I'll eat 1-2 bananas and maybe 6 dates a couple hours before and then gel blocks and goo packs as I go. They also offer bananas, cookies, pretzels etc at a few stops during the race. I cant tolerate anything too heavy in my stomach before i run. The night before, we will probably eat some sort of rice or pasta. <br />
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4. Get a better "After Pic" this year! Dear God!! Look at me!!! HAHAHA <div class="separator"style="clear: both; text-align: center;"><a href="https://lh4.googleusercontent.com/-Ifej_wgNo-w/T5ad1FqRysI/AAAAAAAABWU/x0YMnNUbXJ8/s640/blogger-image-633089840.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://lh4.googleusercontent.com/-Ifej_wgNo-w/T5ad1FqRysI/AAAAAAAABWU/x0YMnNUbXJ8/s640/blogger-image-633089840.jpg" /></a></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6343391372946082498-5940828283246637401?l=sarathefitnessaddict.blogspot.com' alt='' /></div>Sara Jaouennoreply@blogger.com0tag:blogger.com,1999:blog-6343391372946082498.post-20395780570753842172012-04-17T05:23:00.001-07:002012-04-17T05:23:24.869-07:002012-04-17T05:23:24.869-07:00It's getting hot in here!Yesterday was my first official run out in the heat. I was going to do a light 4 miler on my lunch break but I wasn't paying attention as I ran and took my route too far so I ended up at almost 7 miles. (I'm at 14 miles already for the week!). It was a freak warm, humid day yesterday and I didn't realize how humid and warm it was until I hit the road. It was 86 degrees...um, yikes! The first few runs out in the heat always kill me. I pretty much felt like crap for the rest of the day. By the time I got home from work, my muscles were killing me and I had to take tylenol just to be able to walk around and then I HAD to go to sleep. My kids went down around 7:30ish and I immediately went to bed. This morning, I woke up with my lower back killing me so I ended up just doing weights and abs at the gym. Every time I up my miles, or do a longer than normal run, my weight jumps up the next few days. <br />
Obviously, your muscles get freaked out at the added stress from an increase in exercise and hold onto water and sodium. Oh, it also doesnt help that I've been eating a fiber cereal every morning that has 60% of your daily value of fiber...plus all the fiber I eat during the day. I'm kind of ingesting all this fiber for the past few days without a return, if you know what i mean. I feel sooooo uncomfortable right now. <br />
Today, I have a super green juice feast made of kale, spinach, celery and cucumber and a very veg juice feast of carrots, kale, spinach. I freaking love my juicer! <br />
<div class="separator"style="clear: both; text-align: center;"><a href="https://lh5.googleusercontent.com/-JWgf6t6EQpM/T41gumKtqLI/AAAAAAAABWE/T_okgU2ok4k/s640/blogger-image--811150922.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://lh5.googleusercontent.com/-JWgf6t6EQpM/T41gumKtqLI/AAAAAAAABWE/T_okgU2ok4k/s640/blogger-image--811150922.jpg" /></a></div><div class="separator"style="clear: both; text-align: center;"><a href="https://lh4.googleusercontent.com/-ZtWL0cMxqN0/T41gvG-e6MI/AAAAAAAABWM/dO976xeWZQM/s640/blogger-image--295513676.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://lh4.googleusercontent.com/-ZtWL0cMxqN0/T41gvG-e6MI/AAAAAAAABWM/dO976xeWZQM/s640/blogger-image--295513676.jpg" /></a></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6343391372946082498-2039578057075384217?l=sarathefitnessaddict.blogspot.com' alt='' /></div>Sara Jaouennoreply@blogger.com0tag:blogger.com,1999:blog-6343391372946082498.post-20955455117679845332012-04-12T05:47:00.001-07:002012-10-09T11:08:57.947-07:002012-10-09T11:08:57.947-07:00Got Pus?I don't consume dairy. The thought of drinking a glass of milk makes my stomach turn. Why, do you ask? Two simple words: Pus and Blood. Both are present in milk. Everything you know about cow's milk and dairy is probably part of a Dairy industry MYTH. <br />
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Cow's milk is an unhealthy fluid from diseased animals that contains a wide range of dangerous and disease-causing substances that have a cumulative negative effect on all who consume it. <br />
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MILK'S BASIC CONTENTS <br />
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*ALL* cow's milk (regular and 'organic') has 59 active hormones, scores of allergens, fat and cholesterol. <br />
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Most cow's milk has measurable quantities of herbicides, pesticides, dioxins (up to 200 times the safe levels), up to 52 powerful antibiotics (perhaps 53, with LS-50), blood, pus, feces, bacteria and viruses. (Cow's milk can have traces of anything the cow ate... including such things as radioactive fallout from nuke testing ... (the 50's strontium-90 problem). <br />
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BACTERIA <br />
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Cow's milk is allowed to have feces in it. This is a major source for bacteria. Milk is typically pasteurized more than once before it gets to your table... each time for only 15 seconds at 162 degrees Fahrenheit. <br />
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To sanitize water one is told to boil it (212 degrees F) for several minutes. That is a tremendous disparity, isn't it! <br />
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Keep in mind that at room temperature the number of bacteria in milk DOUBLE around every 20 minutes. No wonder milk turns rotten very quickly. <br />
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PUS <br />
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ONE cubic centimeter (cc) of commercial cow's milk is allowed to have up to 750,000 somatic cells (common name is "PUS") and 20,000 live bacteria... before it is kept off the market. <br />
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That amounts to a whopping 20 million live squiggly bacteria and up to 750 MILLION pus cells per liter (bit more than a quart). <br />
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1 cup = 236.5882cc 177,441,150 pus cells ~ 4,731,600 bacteria <br />
24 oz (3 glasses) = 532,323,450 pus cells ~ 14,220,000 bacteria <br />
(the "recommended" daily intake) <br />
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The EU and the Canadians allow for a less "tasty" 400,000,000 pus cells per liter. <br />
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Typically these levels are lower... but they COULD reach these levels and still get to YOUR table.<br />
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So my question, you still got milk???<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6343391372946082498-2095545511767984533?l=sarathefitnessaddict.blogspot.com' alt='' /></div>Sara Jaouennoreply@blogger.com1tag:blogger.com,1999:blog-6343391372946082498.post-20804084579175087212012-03-12T10:27:00.001-07:002012-03-12T10:27:13.153-07:002012-03-12T10:27:13.153-07:00Almost spring!!Ever have one of those totally unexpected terrible weekends?? I'm talking two small kids (4 and 2) with ear infections and a puking stomach virus?? Yea. That was my weekend. Fevers, puke, whining, crying ...insanity. ATLEAST the weather was nice and we were able to get outside a little bit and get some fresh air. I only managed one long run on Sunday (somehow!) and just did weights this morning. Tomorrow, I'll do a longer run on my lunch break since the weather is cooperating this week. <div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6343391372946082498-2080408457917508721?l=sarathefitnessaddict.blogspot.com' alt='' /></div>Sara Jaouennoreply@blogger.com1tag:blogger.com,1999:blog-6343391372946082498.post-43395690726184545482012-03-08T07:13:00.001-08:002012-03-08T07:13:29.052-08:002012-03-08T07:13:29.052-08:00"Get Ready for the Beach" Update TwoI ran a 5 miler on my lunch break today and couldn't wait for it to be over. I was going to run outside, in the gorgeous 55 degree sunshine but for some reason, I convinced myself to go to the gym on the treadmill so I could watch the latest "Desperate Housewives" episode while I run. ha! We're now into Week Two of "Get Ready for the Beach" and I'm getting used to my normal days worth of blandy goodness. Basically, right now, I'm having high fiber oatmeal for breakfast with 1 tsb of peanut butter mixed in or Ezekial Sprouted Grain bread toasted with PB and sliced banana on it, fruit for snacks (i've been eating an apple, a banana and some melon through out the day), baked chicken and veggies for lunch and some sort of chicken/veg/grain combo for dinner. I also take a multi-vitamin, an Omega supplement and calcium. I'm trying to cut out Diet Soda so I've tried "Zevia" which is all natural and has no fake sugar in it. I drink one maybe every other day now so that's good and I also drink a ton of water every day. I also eat as much veggies as I want and I'm finding all of the added fiber is really filling me up. My candy cravings are finally going away!! (Seriously, I feel like i'm a crack addict except with gummy candy.) We also give ourselves one "cheat" meal a week to keep the sanity. I'm thinking of just having dessert this weekend as my "cheat". How good would a freakin icecream sundae be?? YUM. <br />
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I might try running outside tomorrow morning since its supposed to warm again. <br />
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Update: I did run outside this morning at 5am and ran 6 miles! The weather is cooperating and it was around 50 degrees this morning! <div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6343391372946082498-4339569072618454548?l=sarathefitnessaddict.blogspot.com' alt='' /></div>Sara Jaouennoreply@blogger.com0tag:blogger.com,1999:blog-6343391372946082498.post-38564208341055242072012-03-02T06:34:00.002-08:002012-03-02T06:34:27.856-08:002012-03-02T06:34:27.856-08:00Weekly updateWell, Week One of "Get in Shape for Bathing Suit Season" was a success...a boring success but a success nonetheless. Who would have thought eating baked chicken everyday could possibly be boring?? Yesterday's 8.5 mile run kicked my butt so Saturday will be my rest day. I think my body is releasing a lot of bloat since I haven't had much salt this week because I've been waking up to pee several times a night. I'm so glad that Spring is right around the corner! I seriously need some sunshine and warm weather. I'm getting really sick of being trapped inside the house with the kids and I know for sure that they want to be outside playing. Not much else to report right now!<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6343391372946082498-3856420834105524207?l=sarathefitnessaddict.blogspot.com' alt='' /></div>Sara Jaouennoreply@blogger.com0tag:blogger.com,1999:blog-6343391372946082498.post-75163379283023411942012-02-24T07:35:00.001-08:002012-02-24T07:35:58.931-08:002012-02-24T07:35:58.931-08:00Let the blandness commence!Starting March 1st, my household will once again begin our "get ready for the beach" diet and fitness regime. Pretty much clean eating and lots of exercise. I've also started upping my mileage for training purposes to around 25 miles a week which, in turn, makes me super hungry!! I find, personally, eating more lean protein keeps my sugar monster at bay during training so I'll have to keep up with that. I'll keep everyone posted as to how this goes. I've taken a "before" pic so we'll see how I progress!<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6343391372946082498-7516337928302341194?l=sarathefitnessaddict.blogspot.com' alt='' /></div>Sara Jaouennoreply@blogger.com0tag:blogger.com,1999:blog-6343391372946082498.post-8495342006701585232012-02-11T11:04:00.000-08:002012-02-11T11:04:37.111-08:002012-02-11T11:04:37.111-08:00Killed It!<div class="separator" style="clear: both; text-align: center;">
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<a href="http://3.bp.blogspot.com/-wky1-F29hhA/Tza6vC6V9lI/AAAAAAAABVY/mlwM9g9hA50/s1600/workout.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="http://3.bp.blogspot.com/-wky1-F29hhA/Tza6vC6V9lI/AAAAAAAABVY/mlwM9g9hA50/s320/workout.JPG" width="240" /></a>Today was a 6 miler day. I'm not sure what happend but it flew by like nothing. It must have been the perfect combo of great workout songs, pre-workout breakfast and coffee and taking off yesterday. (I actually should have ran yesterday...ah well.) I had planned on running outside today but we got hit with a little bit of snow and colder temps so I decided to hit the gym. Oh, maybe this good run could have also succeeded so well because my daughter got up every hour last night and I was completely delirious...maybe?? ha ha. Perhaps I just had no clue what the heck was going on but whatever the case, I killed it! This is me in my post run glory. Hard Core! Now, the wee ones are napping and I'm lounging on the couch about to watch some "Colbert Report" on Hulu. I freakin love the weekends!!<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6343391372946082498-849534200670158523?l=sarathefitnessaddict.blogspot.com' alt='' /></div>Sara Jaouennoreply@blogger.com0tag:blogger.com,1999:blog-6343391372946082498.post-40132099948916208212012-02-03T05:41:00.000-08:002012-02-03T05:41:59.700-08:002012-02-03T05:41:59.700-08:00Bounce back after Baby!Alot of woman have babies, gain weight and then think that there's nothing they can do to get their body back after pregnancy. I had two pregnancies, each time I gained around 50lbs. No joke! <br />
<a name='more'></a>This is me about 1 week before my son was born:<br />
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I am as uncomfortable as you can possibly be. It felt like my stomach was going to split open. This is me during my second pregnancy with my daughter: <br />
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I lost about 15lbs in the hospital after the birth and then, due to the hormones dropping in my body, I would go to bed at night and wake up in the morning completely drenched from head to toe in sweat. I was sweating out 1 pound per night and dropped around 15-20lbs by the end of the 2nd week. I ended up with about 10lbs left over of actual weight gain from each pregnancy and I dropped those 10 extra lbs by running:<br />
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I honestly think running is by far the BEST overall body workout. Running got my abs back in shape and I only do ab workouts once a week now and let running take care of the rest. I also had a healthy weight gain during pregnancy, meaning that my gain was from healthy food not junk food so I'm sure that made a difference. I also walked a lot and drank a lot of water. It is completely possible to get your body back in shape after having a baby! It's all determination and follow through.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6343391372946082498-4013209994891620821?l=sarathefitnessaddict.blogspot.com' alt='' /></div>Sara Jaouennoreply@blogger.com0tag:blogger.com,1999:blog-6343391372946082498.post-6765056512902784382012-02-01T10:33:00.000-08:002012-02-01T10:33:13.118-08:002012-02-01T10:33:13.118-08:00StressWe all have stress. Many events that happen to you and around
you -- and many things that you do yourself -- put stress on your body. You can
experience stress from your environment, your body, and your thoughts. Consider the following:
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<ul>
<li>Forty-three percent of all adults suffer adverse health effects from
stress.</li>
<li>Seventy-five percent to 90% of all doctor's office visits are for
stress-related ailments and complaints.</li>
<li>Stress can play a part in problems such as headaches, high blood pressure,
heart problems, diabetes, skin conditions, asthma, arthritis, depression, and
anxiety.</li>
<li>The Occupational Safety and Health Administration (OSHA) declared stress a
hazard of the workplace. Stress costs American industry more than $300 billion
annually.</li>
<li>The lifetime prevalence of an emotional disorder is more than 50%, often
due to chronic, untreated stress reactions.</li>
</ul>
Exercising is an amazing stress reliever. Virtually any form of exercise, from aerobics to weightlifting, can act
as a stress reliever. If you're not an athlete or even if you're
downright out of shape, you can still make a little exercise go a long
way toward stress management. I find that when I run, my mind literally goes somewhere out in the ozone and I forget about any issues or problems and just enjoy running or weight training. Even a simple 15 minute walk can help relieve stress. Understandably, a trip to Aruba would be a GREAT stress reliever but exercise is something that we can do on a daily basis...in between trips to Aruba :-)<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6343391372946082498-676505651290278438?l=sarathefitnessaddict.blogspot.com' alt='' /></div>Sara Jaouennoreply@blogger.com1tag:blogger.com,1999:blog-6343391372946082498.post-523603523349853212012-01-30T05:32:00.001-08:002012-01-30T05:32:55.402-08:002012-01-30T05:32:55.402-08:00Baking frenzy!I love baking and decided to tackle bread making this weekend with huge success! I seriously can't believe how easy it is to make whole wheat bread. My first bread was a whole wheat flax meal bread. I have a kitchen aid mixer and put the dough hook on it and let the mixer do the work. The bread rose for about an hour and then right into the oven. The next bread I made was a whole wheat sunflower flax bread. The recipe I used made two loaves. I ended up making three loaves of bread for around $1.00 total. I plan on making bread every weekend. It really takes me no time at all. I can't believe I waited so long to do this!<div class="separator"style="clear: both; text-align: center;"><a href="https://lh3.googleusercontent.com/-7NcBuKsCr9w/TyacArGa8_I/AAAAAAAABUI/Dn4JCKL78DI/s640/blogger-image-1118721559.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://lh3.googleusercontent.com/-7NcBuKsCr9w/TyacArGa8_I/AAAAAAAABUI/Dn4JCKL78DI/s640/blogger-image-1118721559.jpg" /></a></div><div class="separator"style="clear: both; text-align: center;"><a href="https://lh3.googleusercontent.com/-D8p7kFmuWW4/TyacBIRIANI/AAAAAAAABUQ/iLbZWZ-BeRo/s640/blogger-image--2146746375.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://lh3.googleusercontent.com/-D8p7kFmuWW4/TyacBIRIANI/AAAAAAAABUQ/iLbZWZ-BeRo/s640/blogger-image--2146746375.jpg" /></a></div><div class="separator"style="clear: both; text-align: center;"><a href="https://lh3.googleusercontent.com/-Li0oLu0VmQ8/TyacBtsKBtI/AAAAAAAABUY/mjS5C1w2aE4/s640/blogger-image--922370548.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://lh3.googleusercontent.com/-Li0oLu0VmQ8/TyacBtsKBtI/AAAAAAAABUY/mjS5C1w2aE4/s640/blogger-image--922370548.jpg" /></a></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6343391372946082498-52360352334985321?l=sarathefitnessaddict.blogspot.com' alt='' /></div>Sara Jaouennoreply@blogger.com0tag:blogger.com,1999:blog-6343391372946082498.post-57714734197663610032012-01-26T03:48:00.000-08:002012-01-26T03:48:07.189-08:002012-01-26T03:48:07.189-08:00Weekend GroceriesDo you think eating healthy is not affordable? This is what I purchased this past weekend:<br />
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1 papaya</div>
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1 5lb bag of pears</div>
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3 lemons</div>
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1 large lo-cal avocado</div>
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2 bunches bananas</div>
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1 bunch mini bananas</div>
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1 package raw sunflower seeds</div>
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2 bags goldfish</div>
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1 large bin of organic spring mix</div>
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1 bag organic blue tortilla chips</div>
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1 bag raw hemp seeds</div>
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1 container of hemp protein powder</div>
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1 bunch collard greens</div>
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1 bunch cilantro</div>
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1 red pepper</div>
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1 ½ gallon coconut milk</div>
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1 ½ gallon almond milk</div>
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1 gallon 2% milk</div>
2 cans organic black beans<br />
2 packages flour tortillas<br />
1 package of mozzarella cheese<br />
1 package of Cheddar cheese<br />
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<br />I spent around $85 total for everything. As you can see, there is no meat or chicken or fish in my shopping list. My children were born vegetarian. Seriously, completely on their own. My daughter will, however, eat meatballs but that's about it. My son absolutely refuses to eat any kind of meat, fish or chicken but he will eat eggs and cheese and he has eaten bacon twice in his entire 4 year life. My kids right now are having breakfast. They are eating whole grain wheat toast with a small amount of butter and jelly and some banana. They've never had white bread. (at least not in my house) We don't spend an arm and a leg on groceries. I am a coupon addict on top of a fitness addict so we spend around $150 a month total on groceries and some months, not even that much! Especially in the summer when the farmers markets are open. Eating healthy is absolutely affordable. <br />
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<br /><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6343391372946082498-5771473419766361003?l=sarathefitnessaddict.blogspot.com' alt='' /></div>Sara Jaouennoreply@blogger.com0tag:blogger.com,1999:blog-6343391372946082498.post-52021583570789702542012-01-24T04:58:00.000-08:002012-01-24T04:58:11.850-08:002012-01-24T04:58:11.850-08:00How to Keep Your Ticker Ticking<div class="separator" style="clear: both; text-align: center;">
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How do we keep our heart in tip top shape? Here are four strategies to keep your ticker ticking:<br />
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1. <b>Get regular health screenings</b>. High blood pressure and high cholesterol can damage your heart and blood vessels. Adults should have their blood pressure checked at least every 2 years (and more if you have high blood pressure.) Cholesterol should be checked once every 5 years from the age of 20 and on. Diabetes screening is also a good idea if you have a history of it or are overweight. Diabetes is a risk factor for developing heart disease. How many contestants on "The Biggest Loser" find out that they have diabetes on the ranch? They had no idea and obviously weren't doing anything about it to fix the situation. Getting proper and regular health screenings empowers you over your own life and health.<br />
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2. <b>Eat a Heart Healthy Diet.</b> You should really try to eat foods that are low in fat, cholestreral and salt. Saturated and trans fat raise the cholesteral levels in your blood which should also be limited. When you do use fats, choose monounsaturated fats, such as olive oil or
canola oil. Polyunsaturated fats, found in nuts and seeds, also are good
choices for a heart-healthy diet. You should also try to include whole grains, low fat protein sources and fruits and veggies.<br />
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3. <b>Quit Smoking</b>. Smoking is the most important preventable cause of premature death in the United States. Smokers have a higher risk of developing many chronic disorders,
including atherosclerosis — the buildup of fatty substances in the
arteries — which can lead to coronary heart disease, heart attack
(myocardial infarction) and stroke.<br />
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4. <b>Exercise</b>. A sedentary (inactive) lifestyle is one of the top risk factors
for heart disease. Fortunately, it's a risk factor that you can do something
about. Regular exercise, especially aerobic exercise, has many benefits:<br />
<br />
<ul>
<li>Strengthen your heart and cardiovascular system.</li>
<li>Improve your circulation and help your body use oxygen better.</li>
<li>Improve your heart failure symptoms.</li>
<li>Increase energy levels so you can do more activities without becoming tired
or short of breath.</li>
<li>Increase endurance.</li>
<li>Lower blood pressure.</li>
<li>Improve muscle tone and strength.</li>
<li>Improve balance and joint flexibility.</li>
<li>Strengthen bones.</li>
<li>Help reduce body fat and help you reach a healthy weight.</li>
<li>Help reduce stress, tension, anxiety, and depression.</li>
<li>Boost self-image and self-esteem.</li>
<li>Improve sleep.</li>
<li>Make you feel more relaxed and rested.</li>
<li>Make you look fit and feel healthy.</li>
</ul>
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Our heart is the only one we got so take care of it!<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6343391372946082498-5202158357078970254?l=sarathefitnessaddict.blogspot.com' alt='' /></div>Sara Jaouennoreply@blogger.com1tag:blogger.com,1999:blog-6343391372946082498.post-85704522875295334282012-01-23T05:43:00.000-08:002012-01-23T11:28:54.254-08:002012-01-23T11:28:54.254-08:00Fat, Sick and Nearly Dead<br />
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This is a Joe Cross movie that came out in 2010. </div>
<a name='more'></a>Joe, an
Australian born man, is 40 years old, 100 lbs overweight and suffering from an
autoimmune disorder that he’s suffered with for 9 years. He trades in his
sedentary, junk food lifestyle for 60 days of juicing and drives 3,000 miles
across America and chronicles his adventures back to health. He meets a truck
driver in Arizona named Phil Staples who suffers from the same disorder and is
morbidly obese at 429lbs. Joe inspires Phil to follow his regime and both men
start the healing process after a lifetime of food abuse. This title is
available on Netflix streaming right now so if you have it, check this film
out. The first time I watched it, we bought a juicer! It’s pretty amazing to
see the transformations that happen in both men. Also, Dr. Fuhrman, the author
of “<span class="st">Eat To Live high nutrient program</span>” is Joe’s doctor. I’ve been doing a lot of reading and
research on Dr. Fuhrman and his “<span class="st">Eat To Live high nutrient program</span>” but that is for another blog
post!<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6343391372946082498-8570452287529533428?l=sarathefitnessaddict.blogspot.com' alt='' /></div>Sara Jaouennoreply@blogger.com0tag:blogger.com,1999:blog-6343391372946082498.post-80776837004195122122012-01-20T05:12:00.000-08:002012-01-20T05:12:17.962-08:002012-01-20T05:12:17.962-08:00Oh that caffeine addiction!How many of you have a daily caffeine habit? I definitely do!! Coffee and me are long lost soul mates. Without it, I never would have survived the four years of interrupted sleep that my little ones have given me. (yes, both kids were TERRIBLE sleepers!!) The question is, How do you partake of this addiction? <br />
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Do you find yourself in the drive thru at Dunkin Donuts, Starbucks or Tim Hortons? Have you ever checked out the nutritional content of the beverages that they sell? The scary thing is, I checked the Starbucks website for their nutritional content of their beverages and alot of them are just obscene! For example, a Grande Mocha Frappuccino has 400 calories and a whopping 23 grams of fat and 60 grams of sugar! That's more than a Whopper Junior at Burger King which has 340 calories, 19 grams of fat and 6 grams of sugar. A Grande Caramel Macchiato isn't quite as bad but it still has 240 calories, 7 grams of fat and 32 grams of sugar! The unfortunate thing about these drinks is that more than likely, this isn't the only indulgent thing someone is having through out the day. You're much better off ditching the sugary, fatty and calorie-laden beverages and sticking with black coffee with some milk. I also know that some of Dunkin Donuts "flavored" coffees are flavored due to them adding flavored syrups so you might not realize that the black coffee you are ordering has been flavored with sugar. For example, the Large Gingerbread Coffee with no milk and no added sweetener has 230 calories and 48 grams of sugar! This isn't even a fancy drink. It's just black coffee! Holy Crap! To get an idea of what exactly you are consuming, check out their websites. <a href="http://www.dunkindonuts.com/content/dunkindonuts/en/menu.html">Dunkin</a> <a href="http://www.starbucks.com/menu/catalog/nutrition?drink=all#view_control=nutrition">Starbucks</a><a href="http://www.timhortons.com/ca/en/menu/menu_info.html"> </a> <a href="http://www.timhortons.com/ca/en/menu/menu_info.html">Tim Horton</a> You may be seriously suprised! To put that calorie amount in perspective, to reach 400 calories of fruit, you would need to eat 4 bananas or 4 apples or 4 cups of grapes or 13 plums. I promise you that you will be much fuller and satisfied off eating 13 plums rather than one Grande Frappuccino.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6343391372946082498-8077683700419512212?l=sarathefitnessaddict.blogspot.com' alt='' /></div>Sara Jaouennoreply@blogger.com4