Top Five Tips for Running Your First Half Marathon!

Recently, I completed a huge goal - my first half marathon! I had some ups and downs when training, and during the race. That’s pretty typical I think. I still plan on running more half marathons and tackling a full marathon one day. The feeling of crossing the finish line after all of the training & work was amazing!

Here are my top five tips on how to fun your first half-marathon!

1 - Find a training plan & get it on your calendar. You can google “Half Marathon Training Plan” and find may online. Fine one that works for you & figure out how it works in your life. I scheduled my shorter runs on weekday mornings, and my long runs on Sunday mornings. Than you are going to write in all of your runs for the months of your training on your calendar.

Also, consider a walk/run approach for your first half (google a plan). I did this & was happy to see a lot of other racers doing the same thing.

2 - Stretch after your runs. I’m surprised at how many people don’t do this! But I’m convinced it has helped me to avoid many injuries that plague runners. Search for “post run yoga” routines on YouTube for ideas.

3 - Buy a good pair of running shoes. Go to your local running store - they will analyze how you run and select some good sneakers for you. Also have them select some appropriate socks for you as well. I can’t stress enough how important this is if you don’t want to be plagued by injuries! My fav local store is A Running Start in West Reading.

4 - Get plenty of sleep. As you increase your mileage you will notice you are more tired. This is because your body needs more sleep to recover! Especially important the week before a race, as its typical to not get a great night’s sleep the night before you race.

5- You will get pre-race jitters and this is normal. Honestly, I was freaking out the days leading up to this race. I was worried it would be too hot and humid (it was) and that I wouldn’t be able to sleep the night before (I didn’t). When I got to the race sight, the woman parked next to me was so nervous she was throwing up. In line to the bathroom the girl next to me had run dozens of marathons and was still nervous about running a half marathon. Just realize its part of the process that pretty much everyone experiences.

Amazing Green Enchiladas! Healthy too!

When I lived in California, one thing I loved was the best Mexican food. Here is Pennsylvania, it's pretty hard to find. Lately, I've been craving enchiladas with green sauce. I've tried making them using the premade enchilada sauce, but it just didn't taste fresh enough. So, I experimented with making my own, and was very happy with the results! Try making a large batch and freezing the extra for later. 

This recipe makes one batch of enchiladas.

12 tomatillos - chopped

3 cloves of garlic

3 poblano peppers - seeded

4 jalapeno peppers (seeded if you don't want it spicy)

Salt to taste

1 tsp cumin

1 lime - juiced

EVOO

Combine the tomatillos, garlic, poblanos and jalapenos on a baking sheet. Toss in olive oil. Bake at about 400 until everything is very tender. Put into your blender with the remaining ingredients. Blend! Done! (Even better, take it up a notch & slow roast on your charcoal grill until done)

Now, to make enchiladas, its pretty easy. Saute whatever you want to use for filling - I like black beans, onion and sweet potato until tender. Roll into tortillas (I like the Ezekial sprouted wheat or sprouted corn), then top with the green sauce and bake for about a half hour. Yum!

Meal Plan & Prep Workshop 9.27.14

Healthy Meal Plan & Prep Workshop

Saturday, September 27th

11 am (class will run 1-2 hours)

Tasty Licks BBQ Supply Showroom

(214 W Lancaster Ave., Shillington, PA 19607)

Cost: $25

Learn how to efficiently plan and prep a week’s worth of healthy, yummy & nourishing meals! In this combination class/demonstration/hands-on workshop you will learn my tricks to make a meal prepping session fun, easy and ultimately time-saving. We will be cooking with whole plant-based foods (and gluten-free). 

Included in the workshop is a healthy lunch, an information packet with recipes, and a packed lunch for you to eat the next day.

Register in advance here: http://www.glowhealthyholistic.com/events/2014/09/healthy-meal-plan-prep-workshop

Summertime Melon Coconut Juice

Take advantage of the abundance of cantaloupe right now by trying out this cool, refreshing, hydrating juice.This is the prime time of year for fresh cantaloupe! Cantaloupe is a great source of Vitamin A, Vitamin C, and Potassium. The addition of the coconut kefir is optional, but adds a probiotic punch along with a sweet taste.

Servings: 1

Gather:

2 large kale leaves

1/2 cucumber (peeled if not organic)

1/2 lime

1” slice of fresh ginger

2 cups of cantaloupe (or watermelon, honey dew, etc)

1 cup coconut kefir

Optional: 1 tsp ground flax seed (added fiber and omega 3s)

Juice the kale, cucumber, lime, ginger & cantaloupe. Then stir in the coconut kefir and/or ground flax seeds. Enjoy!

Summertime Veggie Sauce with Pasta

Right now has got to be the best time of the year to enjoy local fruits and veggies! Eating local & in season lets you enjoy your fruits & veggies at their most nutritious, saves you money & you support local farmers.
 
So enjoy those yummy blueberries, melons, corn, green beans, peaches, eggplants, peppers & tomatoes right now! Here is a recipes I've been making lately to utilize the bounty of fresh veggies right now.

Gather:
Extra Virgin Olive Oil
Red Pepper Flakes - to taste
1 Red onion, diced
2 Cloves garlic, minced
1 cup mushrooms, thinly sliced
1/2 block of tempeh, crumbled
Celtic Sea Salt and Fresh Ground Pepper to taste
1 Eggplant, diced
1 Yellow summer squash, diced
1 carrot, diced
3-4 large ripe tomatoes, chopped
1/4 cup diced herbs - basil, oregano, thyme, chives, parsely - whatever you have on hand that is fresh
1 Package of quinoa pasta spaghetti - cook according to directions on package

Make:

Saute the onion, garlic and red pepper flakes (if using) until onion is soft. 

Add the mushrooms, tempeh, salt and pepper and cook, while stirring, for a few minutes. Then add the rest of the veggies & herbs. Cook for about 10 minutes, until everything is tender. Serve over the quinoa pasta.

*Gluten-free and vegan*

Glow Healthy Holistic will be @ JB Mountain Bikes Demo Day!

Come by the JB Mountains Demo Day and test ride some sweet bikes & sample some healthy yummy snacks by Glow Healthy Holistic! 

9.21.14
9 am - 3 pm
Engleman Park, Reading

Click here for event information.

Tempeh Kabob'n It

I got an awesome new grill last fall, so I've been playing with some veggie grillin' recipes. Here's one I created for tempeh kabobs. Tempeh is a fermented soybean cake. It's a great protein source for vegans like me. Plus, its slightly less processed than tofu. They carry it at our "regular" grocery stores here in the tofu section. 

Gather up:

4 cups water

1 tsp sea salt

1 tsp chili powder

2 tbsp mustard

1-2 tsp hot sauce (to taste)

2 tbsp Worcestershire sauce (make sure its vegan if you are plant-powered)

2 tbsp agave nectar 
1 package of tempeh
Your veggies - get creative! I used bell peppers, onion, mushroom and cherry tomatoes
Skewers - I like the metal kind

Bring to a boil and add one block of tempeh - then simmer for 20 minutes. Remove from heat and add juice of one lime. When cool cut into chunks that are about 1.5" - you don't want the the tempeh to break when you "kabob" it.

For the veggies on the kabob: chop up some bell peppers, then put aside along with some whole cherry tomatoes and button mushrooms. I used onions here too but I didn't like them. Pineapple would be great here too.

Use metal skewers, or soak bamboo skewers in water. Make up your kabobs & put on the grill. Have your grill at about 375. Cook for 8 minutes. Brush all of the kabobs with bbq sauce (I used Rancho Gordo's "La Paloma Mild Sauce for Hot People") & flip. Brush other side with sauce. Grill for another 8 minutes. Enjoy!