My love for July

     I love July! I love how the sun really starts to kick in and leaves us sun kissed after spending a few hours at the beach or pool. Even more importantly... I love the 4th of July! Besides Christmas, this is my favorite holiday! Each year, the traditions repeat... bikes to the beach, pool, BBQ and fireworks at our house, and then back with friends at night. It can't get better than that! The only thing that was a little different this year was my dad's surprise...buying some healthier choices :). He came home from Costco with some Jennie-O Turkey Burgers and hot dogs, and whole wheat buns! What a sweetie! I'm pretty sure I was the only person who jumped for joy when my Jennie-O came off the grill but I was so excited to try it! It was TASTY and all natural! I know my dad is one of those people who cringes when I offer him anything that is healthier but there are so many things that are worth trying!

    The way I see it....if there is a healthier alternative to something such as a burger that is very high in fat or undergoes a lot of processing and the alternative tastes just as good or even better, why not choose that instead? Of course it's not a crime to eat certain things once in a while but I think it's great that there are ways of enjoying our favorite foods while being conscious. 

Oatmeal Cranberry Cookies

          Who doesn't love oatmeal cookies? My sister and I decided to try a heart healthy twist to one of our favorites! These Oatmeal Cranberry Cookies have a "wheaty" taste to them, making them perfect for a morning pick-me-up or even an afternoon snack! They are a good source of fiber too!

Ingredients:

1 cup whole wheat flour

1/4 cup whole wheat bran

1 1/2 cups quick-cooking oats

1/2 cup brown sugar (light if you can)

1 1/2 teaspoons baking soda

1 teaspoon ground cinnamon

1/2 teaspoon ground nutmeg

1/2 teaspoon salt

1/2 teaspoon ground ginger

1/2 cup applesauce

1 teaspoon pure vanilla extract

1 egg

1 Tablespoon butter, softened

1/2 cup dried cranberries

Directions:

1. Preheat oven to 350 degrees
2. Mix dry ingredients in one bowl
3. Blend the egg, butter, vanilla, and applesauce in another large bowl.
4. Slowly add the dry ingredients. Stir in the cranberries last
5. Scoop individual tablespoons of batter onto a cookie sheet lined with parchment paper. Slightly flatten each cookie with the back of a spoon (they don't spread)
6.  Bake for about 10 minutes or until golden
7. Cool on a wired rack

Eat with a cold glass of skim/low fat milk and you will be one happy camper!

P.S. If you have any suggestions of recipes/foods you'd like to see up on my blog, let me know!

13.1

                   First of all...I'm sorry for leaving this poor little blog in the dust for the past few weeks! I really don't want to make excuses but FYI, I'm finally done with my hectic spring classes and I'm home in California! To make up for my horrible blogging skills, I will be putting a couple of more posts up this week!                
                  So in case you were wondering why this title is 13.1...I finally ran my half marathon! The theme of the Utah Valley Marathon is "Pain You Enjoy" and I definitely understand why now! Although I literally walked like a penguin for the following 2 days after my race, I can honestly say I enjoyed every minute of those 13.1 miles! I loved being surrounded by beautiful scenery and  by so many people who were striving to reach their goals. Let me give you the inside scoop on the race day!

 3:30 am- Woke up, ate some toast with Peanut Butter and bananas and headed over to the Provo Mall where buses shuttled all of the runners to the start!

Ran into some friends before the race :)

 This was my view from the bus: Tons of runners huddled up around fire pits trying to stay warm, stretching, and making sure to hit up the bathrooms. Pumped me up for sure!

   Warm and ready to go! The sun was dying to come out!

The start of the race...pretty!

The photographer caught me cruisin' through the canyon!

1 hour and 44 minutes later...all done!



After crossing the finish line, I loaded up on all of the free replenishing snacks and drinks and got a much needed massage :)  Definitely one of the best parts of my day because my calves were on FIYA!

Goal accomplished! I ended up getting 10th place in my division!

      Training and dedicating myself to this race was one of the coolest things I've ever done. I think it was even more worthwhile because I struggled at times during the preparation. Basically, my body was a mess for a while! I had to take a week off for my stubborn little knees and then I iced one too long (I still have the ugly evidence).  My first aid teacher told me I gave myself a little case of frost bite...that made me feel brilliant haha. Then once my knees were ready to cooperate again, my ankle started bugging me and I had to whip out a brace. The obstacles kept sneaking up on me! But despite all of this, I prayed that I would be able to do my best with as little pain as possible and I did it!
           This has taught me so much about determination and faith. You can't just sit around and expect to make progress in life. It there's a desire in your heart, nurture it.  Once you are 100% positive that you are going to work towards your goal, start taking a few steps at a time. Lastly and most importantly, have faith in yourself. If you don't think you can do it, you can't expect others to believe in you and provide support.
           Now that being said, if you have any desire to run a half or even a full marathon, I challenge you to do it! It's a great way to stay on top of your cardiovascular health and become more in tune with your individual mental strength. Well that's all I have for now! Keep checking for a new recipe!

                                                      love always,

    Rita

          

         

Nature Makes Me Happy

        Today was a special day...I went on my last Saturday run! YAY! I can't believe I'm running a half marathon in 1 week!!! Helloooooo carbs!

             My day got only better after my run. I got home, hopped in the shower and got ready for a little "morning date". My friend took my on his motorcycle through Provo Canyon, where I will be running the first 7-8 miles! I haven't been through the canyon since it was covered in snow, so when we took the first turn...I was in awe. It is SOOO BEAUTIFUL! Imagine: Green everywhere...little waterfalls flowing over huge rock canyon walls...a rushing river surrounded by tall grasses and flowers...simply put: INCREDIBLE. If you haven't been to Utah, trust me when I say it's worth a visit! Especially for any  of you nature lovers! So I couldn't really take pictures while we were riding (I would've most definitely dropped my phone at the speed we were going) but I took a few at a little spot we stopped at.

 

And that's only a little of what you get to see!

          Anyways, after our ride we went to breakfast and then I had a Statistics review. That killed my Saturday...well not really. It started off too great to be ruined by that! :)

Reflecting on today has really got me thinking about how many beautiful places there are in this country and the world for that matter. As much as I love getting a good workout in at the gym, I would much rather be running next to majestic mountains or on the soft sand of the beach.  It's summer! Perfect time to be outside! My tip of the day to a healthier and happier you? Take advantage of Earth's beauty and stay in shape while soaking up the sun!

A Berry Yummy Snack!

      Snacks. They get me through the day! Especially when I'm posted up at the library...I can't sit still for hours without having a couple of goodies to munch on! One of my favorite snacks is inspired by a PB and fruit sandwich from a hip little coffee/fro yo shop right by my house in Costa Mesa..Milk and Honey. Love it! 

My version is the Berry Lover snack! It's easy, loaded with vitamins, high in fiber and it features my favorite fruit...BLUEBERRIES!


You'll need:

Strawberries
Blueberries
Almond Butter
Orowheat 100% Whole Wheat Sandwich Thins

Spread the almond butter on the sandwich thin (just 1/2 of the roll). Slice up the berries and put them on top. Eat any extra berries on the side. VOILA!

Did you know?

       Berries are phytochemical powerhouses! Phytochemcials are active plant compounds that seem to have powerful effects against disease. Some phytochemicals act as antioxidants which protect the body against oxidation from free radicals. Thousands of free radicals are constantly attacking cells which can play a huge factor in the development of illnesses such as cancer. This means...EAT YOUR BERRIES! :) Some research has also found that blueberries particularly help prevent brain function/memory loss that occurs simply by aging and oxidative stress.  Strawberries are a superfood in my book too! One cup contains about a day's requirement of Vitamin C.  Just another reason to make this Berry Lover snack!

Saturday Run...Ain't No Picnic

          It's SATURDAY! After staying out late and catching only a few zzz's, you'd think I'd want to sleep in and watch t.v. all day. As relaxing as that sounds, half marathon training= getting up early enough to beat the sun at it's blazing time and to get a bunch of miles in! It's hard to get out of bed sometimes but today I was excited to try my new Nike GPS watch on a long run! Let me tell you....I'm OBSESSED! It is amazing and I recommend anyone who is into running to get one! It tracks your distance, calories burned, time elapsed, pace, and all your history and good stuff. This personal coach even gives you comments after your run...sweet huh?!  AND on the watch strap there's a little USB connector so you can plug it in to your computer and use nikeplus.com to track everything. GENIUS!

    As fun as it was to run with my little precious, I did find myself getting pretty tired today. Luckily, something kept me going...the thought of my favorite, HEAVENLY shake I was going to make after my run! If you like Chocolate, Peanut Butter, and Bananas, you will LOVE it. It is a great source of protein and many other nutrients you will need to keep you going all day! Try it or else! jk here's what you need:

Rita's Fav. Shake:

1 small banana
1 scoop of chocolate protein powder
1 heaping spoonful of Peanut butter (or almond butter if you're hard core)
3/4 cup milk (low fat or skim)
1/4 cup water
3+ ice cubes 

Blend that all up and enjoy! You can thank me later ;)

Happy Mother's Day!

             Happy Mother's Day! Today I want to dedicate this post to the most amazing woman in my life, my mom! She has taught me so much of what I know and I am grateful for all that she does for my family and I. If it wasn't for her, I wouldn't be the "health freak" I am today!
   
            Mom, thanks for always being so caring and wanting to share all your cool little nutrition facts. I look back and think it's so cute how you would save all those magazine articles and share something new with us. Most importantly, thank you for always doing your best to keep us healthy. I could use one of your delicious and nutritious meals right about now! You're the best! I miss you and I wish I could be with you to celebrate :/ LOVE YOU!

The Biggest Loser

   I just finished watching Tuesday's episode of THE BIGGEST LOSER and I am seriously contemplating on what I am going to do when this season is over!!! I started getting really into this season because my one of my best friend's sister-in-law (the pink team) was on the show. Now I clearly have an obsession. If you guys aren't already watching the show, you are missing out! It's so inspiring and since most Americans need to make big lifestyle changes, it's probably the best thing on T.V.! No joke, I have found myself crying one minute and laughing the next. The stories of these contestants are really touching. They teach a valuable lesson...If you're unhappy with your life, YOU take action...don't let your past ruin your future. Hang on to dreams you left behind and set new goals for yourself! I hope I did enough to convince you :)

 

For real though...Go to nbc.com and catch up on all the episodes before the FINALE!

Here's a preview!:

http://www.nbc.com/the-biggest-loser/video/week-19/1325151/

Callin' Out the Busy Bees

         This cartoon makes a great point! I know at times I feel like there are not enough hours in the day and I'm sure many people would agree that they feel busy all of the time....but why would we neglect something that we have almost total control over? By setting aside some time to be active, we are strengthening many of the complex systems in our bodies which can help us function better in our daily activities . It's all about making exercising a priority. You may have to sacrifice an hour of your beauty sleep or record your favorite T.V. show for later to make time, but I promise it is worth it! Whatever you have to do, remember that you are ultimately accountable for your health.

 "You can sleep when you're dead!"

Start Your Day Right!

Hi everyone! First of all, sorry I haven't updated this in so long!  March was an extremely busy month for me but it's FINALLY finals week and once I am through, I will have plenty of time to share some more good stuff! :)

Topic of the Day: BREAKFAST!

Breakfast was a pretty serious thing when I was growing up. From my early, elementary school years up until the time I was ready to leave the nest, there was always a certain rule in my house that seemed a little abnormal compared to other households. My mom wouldn't let us leave for school without eating our breakfast. It didn't matter if we were running super late or if we did not want to eat whatever she made, we had to start off the day with some good food. For a long time, I found this very irritating but soon I realized it was one of the best things my mom did for my sisters and I. I didn't quite understand why she sacrificed her precious sleep to make us oatmeal, eggs, crepes, or whatever it was until I learned about the importance of breakfast.

So why shouldn't you skip the first meal of the day?
Here are a few reasons why breakfast is a must!

• Energy
• Eating the right foods will provide your body with the glucose and other nutrients needed to help you be as active and productive as you can be!
• Weight Control
• Studies show that people who eat breakfast are more successful with losing weight or maintaining a healthy weight.
• Binge Eating
• Starving yourself until lunch or dinner can cause you to eat a lot more during these meals.
There are a lot of other benefits from eating breakfast but the key thing to remember is that you should eat a well-balanced breakfast! Grabbing a donut or a few sausage links won't be very beneficial. Don't be fooled by the advertisements of fast food restaurants.



560 Calories
12 g. Saturated Fat
1360 mg. Sodium

Exhibit A:
Sausage, Egg, and Cheese McGriddle

Hmm...I don't think there is anything good about consuming that many calories and sodium in your body in one sitting. If you are on the run and need a healthier choice, try something like their Fruit and Maple Oatmeal! Are you a fan of IHOP? Try their Blueberry Harvest Grain N' Nut pancakes! TO DIE FOR! Now if you're cooking at home you have many more options. Here is a fast, nutritious meal that I love!
Scrambled Eggs (1 whole + 1 egg white)
Whole wheat english muffin
Fruit of your choice
Orange Juice
*most brands have a lot of sugar so I buy Tropicana's Trop 50

Be creative but try to incorporate a good amount of carbs and lean protein. Make your body happy and start off your day right!

Running for a Cause

                                                                   Today, I ran another 10k race. That makes 3 for this school year! This one, however, was in honor of someone in my life whom I love very much...an amazing individual who has recently started fighting a battle. The Rex Lee Run is organized by the BYU Cancer Awareness Group and all of the proceeds are used for cancer research at BYU. It's amazing to see so many people unite to honor those that may have died from cancer, who are battling for their lives each day, or who are survivors . It brought back memories of doing The Race for The Cure in Newport Beach each year with my cousins/aunts. It's such a great experience.

 Today I pay tribute to all those people who have been effected by this epidemic. We must do all that we can to prevent our friends and family from facing this life-threatning-obstacle. I'm so grateful that I had the opportunity to do this and I challenge all of you to sign up for a race as well! It's one thing to run and get some good exercise, but doing it for a cause makes it so much better :)







Let's get Physical

     The first time one of my teachers showed me this ad, I laughed and thought...wow, imagine if people were really that inactive. Sadly, so many people these days are!... maybe not to the point where they can't walk up a broken escalator. So how did this all happen? Why do so many people fail to engage in physical activity? Well if you think about it, how much physical activity is necessary for our typical lifestyles? These modern times don't require much labor or strenuous tasks. With technology, cars, and all of the other advanced resources we have, why would we go hunt for our food or walk miles and miles to get somewhere? Times are different...and our body compositions are proof.
  
    Physical Activity is "any bodily movement produced by skeletal muscles that result in energy expenditure." This is definitely easy to incorporate in your daily life considering walking around is physical activity. (Only 20% of Americans get enough health benefits from their leisure activity). The main focus needs to be on FITNESS. This is based on the intensity of the acitvity.
    "...A person needs to participate in activities intense enough to cause the body to adapt to the increased physical demands and become more efficient. The higher the intensity, the more fit you will become. All physical activity provides some health benefits, but with increased intensity, benefits also increase" (Steven C. Aldana). Couldn't of said it better myself! 

As of now, researchers have determined the best recommendations:
accumulate 30 min. or more of moderate-intensity activity on most, preferably all days of the week. 
If you're wanting to really reduce your risks of diseases and health problems, "cranking it up a notch" is essential.

My recommendations for high intensity physical activity:

• Circuit training (I always make sure I have a jump rope!)
• Interval training (eliptical, bike, treadmill, or even if you're out on a run)
• Classes at the gym like Turbokick are great!

Now don't feel like you need to go sign up for a triathlon to be the most active you possibly can be. Whether you choose to play your favorite sport or simply go on a bike ride with a friend, make sure you find something that you enjoy and can benefit from at the same time!

America: Drop the hamburger, grab some veggies.

Finally! My blog is ready and underway! Hope you enjoy my first post!

         If you didn't know already, America's health status...not too hot. Let's face it, our country is "fat". Why you may ask? You might as well call it suicide. The typical, sedentary American lifestyle explains it all. Poor nutrition and lack of physical activity are causing people to say goodbye earlier than they have to.

This might give you a better idea of how big of an issue this is:

• 2 out of 3 adults are overweight or obese
• 3 out of 4 adults fail to get enough exercise
• 4 out of 5 adults need to significantly improve their diets
• 1 out of 3 adults has high blood pressure
• 1 out of 3 adults has high blood cholesterol
• 1 out of 4 adults smokes

If that wasn't convincing...click on this link and take a look at this map of obesity trends and tell me America does not have a problem.

http://www.thisiswhyyourefat.com/

  

Believe me yet? I hope so! The good news? The Chronic diseases that are the "top killers" (Heart disease, stroke, cancer, and diabetes) are essentially the most PREVENTABLE! 

It's time for Americans to extend their lives! Don't let those health risks creep up on you. Jump on that treadmill and tell your family and friends, I'm gonna be here for a LONG time. :)