I ♥ Grocery Shopping!

If there is one thing this girl looks forward to each week....its grocery shopping. (And with this new unrelenting ... "expanded" training appetite, I look forward to grocery shopping more than ever!)

I am not sure why I love it SO SO MUCH...well lets see, for starters, you get to make a list (I love lists!)...

I am not an "in and out" type of gal either, I like to take my time, walk every aisle, peruse the new products, read all the labels...I average about an hour every time I go. I have a standard process: produce first, walk the aisles, frozen and dairy last. I have been known to go more than one time in a week---hey, bananas do not last long!, I need more---or even go to more than one store in a day---hey, there are things at Trader Joe's that I can't get at Pavilions and vice versa.

I think my love of grocery shopping started a long time ago...when I was very young I would go every Saturday with my mom and my little sister. My mom was savvy coupon clipper, so she make a game out of grocery shopping. She would give my sister and I each a coupon for a product and then my sister and I would race to find the product and bring it back to the basket first. It was a blast! I can't wait to do this with my kids!

When I got older, in high school and when I moved back home for grad school, grocery shopping turned into quality time with dad. We would go every Sunday together. Since I have always been "into" health and nutrition and was studying public health in grad school, it started to rub off on my parents. My dad and I always read all the labels, checked all the ingredient lists and talked about all the different food trends, news etc. I always looked forward to that time together.

I can even remember in college, when I was living with one of my best friends Megan...when I would ask her to go grocery shopping with me, she would say something like "is this going to be a 'quick trip" or a 'Lauren trip?' She would always tease me on how we would be there all night. Megan: I think Kyle would agree with you now! :)

When you know about food and I mean really KNOW about food---the crap they put in our food, the bad stuff lurking on every label, how much protein you need, how to spot trans fats---finding healthy, delicious foods at the store can be a laborious task, but also kind of fun...

Here is my usual game plan for HEALTHY grocery shopping:

PLAN AHEAD: Make a list! Think about your week ahead, even make a sample menu for the week. I know myself--I will over-buy if I don't come prepared. But I am flexible if I come across something new, I will toss it in the basket.

READ LABELS: Stay away from anything with "partially hydrogenated oil" on the ingredient list, look out for high-fructose corn syrup. And on a second note: take notice of how many ingredients there are TOTAL, if the list is long....pass it up, its over-processed, full of fake "food-like" substances and chemicals and is ultimately less healthy for you.

SHOP THE PERIMETER: The edges of the grocery store are where you will find your produce, meats and dairy...the fresh stuff that needs to be refrigerated. Even though I do like to walk the aisles, I don't really buy that much stuff from inside the center of the store--besides cereal, canned beans and maybe the occasional box of funfetti cake mix...hey, I'm human! :)

What are YOUR favorite places to shop? What food rules do YOU live by when you are grocery shopping? Post your comments!

Happy Running...and Shopping!
Love,
Lauren

What is YOUR running style: Solo Mission, Partner in Crime or Group Shenanigans?

Running with a Buddy:
When I first "really" started running I always ran with someone else. Having a partner or buddy seems to make time go by faster, you are forced to run at a steady pace and there is always safety in numbers. Running with a partner can motivate you, can get you out the door when you don't feel like it and can give you someone to talk to on the run.

Running Alone:
Once my favorite training partner began to start a family (I miss you Cynthia!), my runs became more and more a series of solo missions. Running alone has its pros and cons too. Pros: you don't have to talk if you don't want to, you can rock out to your Ipod, you run anytime that works for your schedule. Cons: I sometimes feel less safe, its easier to slack off or even talk yourself out of going all together.

Running with a Group:
As you already know I am training with the American Heart Association "Start Training LA!" group. They give us workouts to complete during the week on our own and then we do our long runs together in Griffith Park. I have met some great people and a few ladies who are about the same pace as me, so we keep each other entertained during our long runs. Its great!

I have also been running with some girls from work on and off for about two years now. What a great way to break up a long work day! And my boss is so great she doesn't care if we are sweaty for the rest of the afternoon and we can walk around in our gym clothes ( hey we are the health dept after all, shouldn't we be practicing what we preach?!?!) These wonderful ladies run at a faster pace than I would naturally run, so its nice to challenge myself and vary my tempo every now and then. And the best benefit: when I get home after my commute....I can kick back and relax since I have already done my workout!

Leaving a note and prepping for a lunch break run

Last month I also joined ANOTHER running group that one of my fellow marathon training gals told me about...The Runner's Circle. Its a small, but mighty running store in the LA Loz Feliz area. Its a few miles from work, so every Thursday night I head up the road and join them for their weekly FUN runs. (Another great way to get my workout in before I even get home!) What a great group! Ironman triathletes, marathoners, you name it....they are so inspirational and super welcoming. They do a great pre-run stretch session, provide snacks and do great giveaways EVERY week.

If you are in the area, check them out: http://arunnerscircle.com/

Me winning a t-shirt at the Runner's Circle!

I guess each style has a time and a place and I have enjoyed them all!

Do you run alone, with a buddy or in a group? Whats your preference? Post your comments!

Happy Running!
Love,
Lauren

Dedication # 3: Kyle

You know you are in love with a pilot when:

1) You know what VFR and ZULU mean

2) You "almost" miss it when you pull out clothes from the dryer and NO earplugs fall out

3) You always have your own personal weatherman...you know what the weather patterns are and you get updates at least every 2 hours

4) You enjoy flight manuals and training guides as part of your coffee table reading materials

5) You know how to name all the types of clouds and talking about cloud formations is a regular part of your afternoon

6) Your boyfriend wants to name your unborn children "Wilbur" and "Orville" (as in Wright Brothers)...or if you have a girl "Amelia" (as in Earhart)

Thank you for all of your support---not just in my marathon training, but every day! And for everything you do every day to make me laugh, smile and feel like the luckiest girl around!

I Lima-Oscar-Victor-Echo you!
~Lauren

My pilot

And, just for fun, one of my favorite pics of Kyle as a little munchkin!

Training for a marathon...is like being pregnant.....?!?!

When I am running, especially long mileage my brain goes all over the place in terms of thoughts...this past weekend's 12-miler was spend thinking about what to be for Halloween (yes, I know October is over 6 months away, but you can never be too prepared!), what kind of car will I get next, Easter basket ideas for kyle....and.... how training for a marathon is "kind of like" being pregnant....

Go with me on this one...AND before any rumors get started, NO I am NOT preggers! :) My extensive scientific "data" has been collected by watching my pregnant girlfriends live these experiences.

1) People/strangers always have some awful/disgusting/horror story to tell you.

When you are pregnant this story usually involves the actual delivery of your child, it involves ripping, bleeding AND screaming/crying...

When you are training for a marathon this story involves puking, bleeding nipples, toenails falling off AND screaming/crying...

2) People/strangers feel the need to give you unsolicited advice.

When your pregnant this advice involves the best stroller to get, why breastfeeding is better than formula, why you need to rub that cocoa butter all over your body.

When you are training for a marathon this advice involves which Gu flavors won't make you gag, the best socks, why you need to rub Body Glide all over your body


3) It's physically taxing and is a "physiological cornucopia" of changes.
When you are pregnant you are exhausted, hungry all the time, nauseous sometimes, your back hurts, your clothes start to fit weird (too tight), your feet hurt, you are emotional (the hormones)...

When you are training for a marathon you are exhausted, hungry all the time, nauseous sometimes, your back hurts, your clothes start to fit weird (too loose), your feet hurt, you are emotional (the ups and downs of consuming carbs and low blood sugar)...

I'm just sayin'.....What do you think? :)

What do YOU think about when you run? Post your comments friends!

Happy running!
Love,
Lauren

Hunger Pangs

Lately I have been hungry.... constantly....like REALLY hungry, like tummy growling, nauseous, about to eat my left arm hungry.... as the experts tell me, this is to be expected when training like this...

But with my busy schedule, a typical work days look like this:

• Wake up
• Commute to work- eat breakfast on commute
• Work
• Eat snack
• Work
• Eat lunch
• Work
• Commute home- eat snack on commute
• Run or Gym
• Eat dinner
• Sleep

Rinse and repeat. (Mondays and Fridays are typically my days OFF from training)

Balancing healthy eating AND eating at the right times (before or after a run) can be a challenge...There are so many factors to consider:

How long before I start running?

This seems especially important for after-work runs...I have to factor in time from my commute as well as when I will eat dinner... Running with a full belly is bad and running on no fuel is also bad...

How long will I be running?

Only 30-45 minutes: a 200 calorie/small nibble should do...

1 Hour + ( the long runs, with my training group) : I will definitely need my fuel belt--packed with water and Gatorade. In addition to a good, carb packed breakfast, I might need a snack- fig newtons, Cliff shock blocks, etc. I have been finding on my long runs, after about 4 miles....45 minutes into the run...I am getting hungry. This is not good.

When will I have time to eat after I run? or How long after my run is my next meal?

If I finish a run and have dinner plans in 3 hours, I need to eat something small--usually a small protein shake. If I am on my own, on a regular week night, I make sure my next meal is a good protein/carb combo.

And the obvious...do I really want to replace all those calories I just burned...if I am trying to loose a few unwanted pounds....?

Unmanaged hunger leads to OVER-eating, as does not eating ENOUGH. Its a tough balance to find. When I find myself extra hungry I am "trying" to eat more fruits, veggies and lean proteins...things that shouldn't lead to excess pounds...

Here are a few of my favorite post-run snacks (not meals):

-Trader Joes Organic Greek Yogurt (Vanilla) with some trail mix or fruit mixed in

-Ezekiel bread and Peanut butter ( timeless, classic!)

-A serving of Gatorade with a scoop of protein powder.

-Apple and string cheese

What are YOUR nutritional dilemmas? Fav snacks? Share, please! :)

Happy Running...and eating! :)
~Lauren

More Motivation

I love an inspiring story...a happy ending....a feel good moment.

I love Biggest Loser, I love reading the "success stories" in my many fitness magazines and I am even loving that new show "UnderCover Boss"....

Here are a few motivational links I wanted to share with you all this evening:

1) WATCH THIS!

http://vimeo.com/9473769

Running to Tyler:

4 Santa Barbara firefighters set out on a 94 mile run to see a fellow firefighter in the cancer ward of UCLA medical center.

One word: Incredible. This video is so inspiring. The 11 minutes to watch is SO worth it. Turn your volume on. Try not to drip your tears on your keyboard. Watching this reminds me to be thankful for my health and for my two working legs, that allow me to be able to run and be active every day.

2) Stories from women and how running changed their lives:

http://www.active.com/women/Articles/Are-You-Ready-for-a-Lifestyle-Change.htm?act=AFC-SocialMedia&Property=Active&Sport=Women&PageType=Content_Articles&Emp=SA&PostType=Social_Network_Wall&Site=FacebookPage&Dy=03_09_10&Note=Are-You-Ready-for-a-Lifestyle-Change&utm_source=sendible&utm_medium=feed

3) and lastly, a good motivational quote...from my guru, Ms. Jillian Michaels:

"Unless you puke, faint or die...keep going!"

Feeling Motivated?

Good! Go out there and be active! :)

~Lauren

Healthy Brownies: Recipe Rematch

Ok...as you know the first "healthy" brownie recipe....not so good...here goes Round 2


Ingredients:

• 3/4 cup whole wheat flour
• 1/2 tsp salt
• 1/2 tsp baking soda
• 1 cup sugar
• 1/2 cup cocoa powder (I used Ghiradelli)
• 2 tsp instant coffee powder ( I did not use this...no me gusta coffee! or coffee flavor!)
• 1/2 cup walnuts
• 2 Tbs chocolate chips
• 1/2 can white beans (or any kind that you have on hand...I used black beans), rinsed and filled with new water
• 1/2 tsp vanilla
  
• 1/2 cup water

Directions:

• Preheat oven to 350 degrees and grease a 8″ x 8″ baking pan.
• Whisk together all of the dry ingredients.
• Puree the beans and the water they are canned in.
• Add pureed beans, vanilla, and additional water to dry mixture.
• Mix thoroughly and then pour into baking pan.
• Instructions say to bake for 22-25 minutes, rotating pan half-way through cooking time. I had to cook closer to 35 minutes.
• Keep an eye on the brownies – you don’t want the edges to overcook!
• Allow brownies to cool completely before devouring :)

Finished Product:

Similar to my last kitchen adventure...these LOOK like brownies, SMELL like brownies....and this time.....drum roll, please....

they TASTE like brownies....YEAH! Success!

Try out the recipe and let me know what you think! Post your comments!

Happy Baking!

~Lauren

Gear Up!

People think all you need is a "good pair of shoes" and you can head out the door and be a runner....

Au contraire, mon freres....

Shoes are only the beginning...being a runner means you have a CLOSET full of gear....

Let's review, shall we....

1) Shoes: Yes, very important, but not just any shoes...they need to be running shoes. Always go to a reputable "running store" to be fitted for your shoes. Most places have you run on a treadmill or perform a "gait analysis" so they can select the best shoe for your foot and running form. A MUST DO!

My new shoes.....I heart Saucony!

2) Clothes: Sometimes an old cotton t-shirt is just fine for a short walk, jog or run. If you are getting into higher mileage, I recommend you invest in some "moisture-wicking" clothes (pants, t-shirts, tank tops and sports bras...ladies--trust me on this one!) You will be less likely to chafe (not fun!) and you will feel more comfortable even when sweating buckets...like I tend to do!

3) Speaking of chaffing....Body Glide....get it, use it, love it.. Its like lube for your body. On long runs or hot days when I will sweat a lot (and be prone to more wet clothes/chaffing). I use it on my side (wear my arms pump), around my ankles, and anywhere else you feel the need.



4) Socks: NO COTTON...I repeat...NO COTTON SOCKS! You need a double-layer synthetic sock. I have never got blisters since I switched. And they seem to keep your feet drier...see, I told you I am a sweat-er! Any running store can point you in the right direction.


5) Ipod: As mentioned in a previous post....my most-needed running companion. I enjoy the company of a good friend ( Cynthia: I miss you!) but Britney, Mariah and Lady Gaga can make for some interesting running partners... Word to the wise: Keep the volume at a reasonable level, so you can hear cars, bikes and other runners along your path.


6) Fuel belt: HOLY HYDRATION!
About the sweating thing....you need to replace your lost fluids. And not JUST H20, you need electrolytes. Try one of the fuel belts for longer runs. It feels crazy strange bouncing around on your hips at first, but 8 miles later you'll be glad you have your Gatorade close by. Another bonus: the extra pocket can hold your keys, copies of your ID and Insurance Card ( safety first, people!) and snacks!

www.fuelbelt.com/fuel_belts/helium.html

6) Safety suspenders: If you run in the dark you really NEED to wear reflective gear. Cars don't pay attention to you and you might not be paying too much attention if you are busting a running move to the latest Timbaland jam on your Ipod. Better to be safe, than sexy...I mean sorry :)

http://www.amphipod.com/440-448/448.html

7) Heart Rate Monitor: I love this gadget. Like a watch, but better! A great way to track your time, calories burned, splits/lap times, etc. You'll make sure you are running hard enough, but not SO hard your heart is about to explode.

Check out Polar Fitness (my fav!): http://www.polarusa.com/us-en


Holler at your girl: Am I missing anything?....tell me about your MUST HAVE gear....

~Lauren

Creating an Inspiration Board

Lately, I have been having this weird feeling... like a "things are about to change" kind of feeling...

They say if you put IT out into the Universe...then someone/something will hear you, and all of these good positive things will happen...

That's kind of what an "Inspiration Board" is....its karmic crafting :)

The idea behind the inspiration board is you surround yourself with images of WHO you want to become, WHAT you want to have and WHERE you want to be.

Supplies you'll need:
Magazines (you know I have plenty of those...)
Scissors
Tape or Glue Stick
Poster Board

Steps:
1) Visualize....what is it that you want? What are your goals?

2) Go thru magazines and cut images/words/phrases that match your goals (Don't glue yet....just cut and collect)

3) After you have a nice stack of clippings, begin to lay them out, sort and keep only those that still resonate with you


4) Glue everything on the board and display in a place where you will see it often, to remind you of your goals


Hey Universe.... I'm knocking....get the door....

~Lauren

Kitchen Adventures: Brownie Alternatives

I have a SERIOUS sweet tooth so I am always on the look-out for "healthier" substitutions for my favorite indulgences....like brownies...yum!

(And heck, with all this running, THIS girl and THESE muscles are in need of some extra carbs!)

I stumbled upon this interesting recipe from one of my favorite magazines Clean Eating.




The recipe is for Black Bean Fudge Cakes (sounds like a brownie) and thought I would give it a try. FYI: Instead of any type of flour (Gluten-Free) you use black beans (hello, extra fiber!)

I know what you are thinking....legumes and dessert do not mix...

Now, now, let's not be quick to judge, lets give it a fair chance...

Ingredients:
Olive Oil Cooking Spray
1oz dark organic chocolate ( 70% coca or greater)
1.5 cups of soft-cooked black beans, canned, rinsed and drained
2 eggs
1 egg white
2 tbsp EVOO
1 tsp baking powder
1tsp pure vanilla extract
1/4 cup (heaping) unsweetened cocoa powder
1/4 unsweetened applesauce
1/2 raw organic honey
1/4 cup to 1/2 cup unsalted, chopped walnuts ( if desired)

Directions:
1)Pre-heat oven to 350%. Mist 8x8 pan with cooking spray.

2) Melt dark chocolate in saucepan ( low heat) with 1 tbsp water mixed in.

3) Combine eggs, egg white, oil, cocoa powder, baking powder, vanilla, applesauce, honey and beans in food processor; blend until smooth. Stir in walnuts.

4) Pour into baking dish. Bake until top is dry and the edges start to pull away from the sides...about 30 minutes.

Results:

Look like brownies, smell like brownies....but DO NOT taste remotely like brownies....which could be "ok" for some. I think with some modifications these could be quite tasty. I can't put my finger on exactly what they need...more dark chocolate? plus I can still taste beans...and I think I miss the airy, cakey texture that flour provides...

Solution: I need a recipe do-over!!! I found another black bean brownie recipe (healthy still, but has whole wheat flour) and will report back on how they turn out...

Feeling adventurous? Try them out and let me know what you think.... Post your comments!

Not feeling so adventurous? Stick to one of my most FAV, brownie substitutes "No Pudge Fudge Brownies." This tasty mix is so dang delicious even Trader Joes is stealing their idea...


Happy Baking!

~Lauren