2013 Journey, Weeks 5 & 6: Fueling

When you are exercising on a regular basis, you start realizing how important it is to "fuel" your body adequately.  In other words, if you eat lousy, you're going to feel lousy during your workouts!  Eating and exercise go hand in hand.  So, I've been making more of an intentional effort to make what goes into my body, count!  One food item I've been incorporating into my family's menu lately is Quinoa (Keen-wah).  Quinoa is a whole grain and a great source of protein.  I prefer the taste over brown rice and it only takes 10-15 minutes to prepare.  Here is a simple and yummy recipe that is very easy to personalize and change up to fit your own taste:

Sara's Quinoa (Keen-wah)

Ingredients
1 cup of uncooked Quinoa
1 lb ground beef
1 can diced tomatoes
1 package frozen corn
1/2 bag of fresh spinach
2 cloves of garlic (or 1 tsp. minced garlic)
extra virgin olive oil
garlic salt
salt
black ground pepper
chili powder

Directions
-Put 1 cup of uncooked quinoa and 1 1/2 cups of water in a saucepan on high.  When water comes to a boil, reduce heat to low, and cook about 10 minutes.  Let stand for 5 minutes.
-While quinoa is cooking, brown the beef (I have also used venison.  You could also use any other meat, or leave it out completely).
-In a separate pan, heat the olive oil over med/hi, and saute' the garlic and spinach.  Set aside when done.
-When meat is browned, drain the grease, and add the corn and tomatoes until heated through.
-Add spinach to meat mixture.
-When quinoa is cooked, add to meat mixture.
-Season to your taste.  I use salt, black ground pepper, garlic salt, and chili powder.
*This dish is even better left over!

*Experiment with different meats and veggies to see which combination you enjoy the most.  You can also prepare the quinoa almost like oatmeal for breakfast, by adding cinnamon/brown sugar/fruit, etc.  

Week 5:
Wednesday-3 miles
Thursday-4 miles
Saturday-7 miles

Week 6:
Tuesday-3 miles
Thursday-4 miles
Saturday-8 miles (on the treadmill!!!  My 5 year old and I watched a movie to pass the time...I ran; she hung out on my bed).  Hey, at least there were no hills. :)

With only 10 weeks until my 1/2 marathon, The 13.1 mile race is creeping up quickly on me, and I don't feel ready at all!  I know I have 10 weeks, but 13.1 miles is a long way to run, and I like to do my best.  I'm having this sudden urge to try to fit in a 4th day of running per week if possible, just so I don't find myself struggling in my race...it's kind of like the nightmare you have of showing up for a test in college and you forgot to study!  I tell you what, signing up for race, sure does help keep me on track!  I don't know if it's possible with my schedule, but if I can fit in an extra run each week, then I will; if I can't, then no biggie.  The other reason I don't mind trying to fit in an extra run each week is because I'm enjoying running more and more each week.  Running clears your mind, helps manage stress, helps you to feel better about yourself, energizes you, improves sex drive, improves your eating and your overall health.  You can't compartmentalize running/exercise, it affects everything else in your life.  I guess you could say it's almost like a miracle drug...only you need to put in the work!

I've been getting in all of my runs, but no strength training.  I'd really like to start incorporating some of that in my week as well, even if that means doing sit-ups or push-ups while playing with my 10 month old on the floor...she'd probably find it entertaining!  After having my stomach stretched out with a child 4 times now, it needs a little extra help to get back in form. ;)

So, short-term goals I have right now, are to try to run 4 times per week (not getting disappointed in myself if I only make 3), add in a little strength training, and fuel my body properly with good food choices.  Your fitness and health are dynamic.  They must regularly be tweaked based on your lifestyle and health needs.