Running 101

     I used to hate running! It was always a last-resort workout for me, and because of that, I didn't run very often. When we moved over the summer, we didn't have room in our new house to have both the treadmill and the elliptical(which was my go-to), and the treadmill won out. With the elliptical out of the question, I began using the treadmill a lot more. Now, I use it almost everyday, and I am totally in love with running!

Why Should You Start Running?
     Running has so many benefits for your health, body, and mood! The number of benefits is almost countless, so here are just a few of them!
      It is super great for your mental health because your body releases a chemical that makes you feeling happy! Running isn't the only thing that can lift your mood though! Just about any exercise or workout will help to release those feel-happy chemicals!
      Running helps to strengthen your lungs and bronchi, which can help lessens the effects of asthma. Just make sure to take deep breaths while running, not short, choppy ones!
      Your arteries expand and contract while you are running, which helps your arteries stay fit and maintain good blood pressure. Again, most cardio exercises will do this for you!
     Runners often don't suffer from illnesses as much (if any) as those who don't run! Running not only keep you healthy on the outside, but on the inside too!
      Another great thing about running is, its great for weight-loss! You can burn up to 825 calories an hour while running! It also is a great way to target fat and extra weight around your middle.
      Running also builds and strengthens your lower body, tendons, and ligaments. This helps your body become stronger over all, and increases your flexibility.
      When you run, you are putting stress on your bones (Don't worry, that's not bad!) which causes your body to send essential minerals to your bones to strengthen them. Just make sure you aren't stressing your bones out too much too soon! Start off with short, easy runs and then work your way up!
     Running also helps to decrease the effects of diabetes. Its helps to diabetic resistance to insulin, and maintain healthy blood sugar levels!
     Overall, I believe running is a great way to stay fit, active, and healthy inside and out! Also, it makes you feel so good, whether you doo 1 mile or 10!


How Do You Start Running?
Simple, just do it! The only way to grow to like something, learn how to do something, and even become good at something is so start right away!
      You don't have to own a treadmill or have a gym membership to become a runner. All you need is some good running shoes and a side walk, street, or road. Some great music doesn't hurt either! Just put on your shoes and getting going! Start out with a swift walk, then a jog, and slowly work your way up to a speed you are comfortable with. Then, push yourself! You don't have to run full speed all the way, just burst of high speed is great! Then, nearing the end of your run, start slowing down and bring your heart rate down slowly.
     Also, if running on a road, side walk, or street, make sure you are on the look out for cars, people, and bikes! We don't want anyone getting hurt!
     You don't have to run everyday, or for every workout. Running can be used as your go-to cardio workout, or a warm up for a weight lifting session. You can also swap running out for another type of cardio, to keep your body guessing!

How to be a Healthy Runner
     Wait a minute! I just listed a ton of health benefits of running, so how could you be an unhealthy runner? Well, it is possible. Not taking care of your body, over stressing- over working, and under eating are just a tip of the ice burg of unhealthy running.
     To be a healthy runner, you need to listen to your body. This is true for any type of exercise.  Go by how you feel, not what your goals are. If your goal is to run a marathon, taking those rest days in between training will be the best thing for you. If you are super sore, you don't have a ton of energy, or you just plain don't feel good, then don't run. Your body has many  ways to tell you it isn't in tip-top shape, and the only way to see those signs is to pay attention to your body.
     Over stressing your body is another way to be an unhealthy runner. Running too long or too fast before you are capable of it can cause injury and set you back in your running progress. You can't start off running a marathon everyday, just because other runners do. In the beginning, go for shorter distances and easy paces, even if you think its too easy for you. Every time you run, try to beat your time or speed by just a little bit, and/or go just a bit longer. Working your way up to longer runs and faster speeds is the best way to stay a healthy runner!
     Under eating can be a down fall for anyone trying to become fitter. And, it is easier than you might think to do. Running, as any exercise, increases you metabolism and burns a lot of calories. This causes your body to need more food to stay fuel and energized. Even if you are trying to lose weight, you have to eat more as a runner. Just make sure it is healthy food, and you should still reach your goals!


How Do I Run?
    Like I said earlier, I run quite a bit now. When I first starting running, I would run around 3 to 4 miles each time. I wouldn't run it straight, stopping about mid-run and taking a breather, and worked my way up from there. I slowly increases my distance and speed until I was running 8 to 9 miles a day. Then, just to test myself, I tried running 9 miles straight. I did it, and it wasn't too hard either! I knew that this meant I had built up my stamina and strengthened my body to a point where it could take long distances and fewer(if none at all) breathers. From that point on, I increases my distances, and continued to run for the entire run. Today, for example, I ran 11 miles @ 6.5 miles and hour and a 4-5% incline. I am proud of how far I've come as a runner, and I hope to continue building up my stamina and strength so I can one day(soon!) run a half marathon and even a full marathon!

    I hope this post will encourage you to get out the door and go for a run. You will be a different person after you start adding a run or 3 to your week! Whether you chose to go short, or build your way to longer runs, I am sure you will soon come to love running just as much as I do!

Make sure you keep in mind your own health and capabilities. Everyone is different, so you should adjust your exercise to what you are capable of at a healthy level.

Please share this post with your friends and family. Spread the love of a healthy lifestyle and help others become healthier!

You can follow the blog via email, Google, Twitter @ SpinachisGood, Pinterest @ Hannah Plunkett, and on Tumblr @ justrunningforfood. Please follow the blog to stay up to date on the post, and get a few extra special tips, thoughts, and ideas!

New post every Friday! ps. I hope you all had a wonderful Thanksgiving!

Keep Healthy and Safe!
H. Banana

Thanksgiving Harvest Salad

     Its the season for giving thanks with Thanksgiving just a few days away! I am constantly reminded how much I have to be thankful for, and hopefully I find myself giving thanks all year round, not just on Thanksgiving! But, we celebrate Thanksgiving as a holiday and a time to gather with your friends and family and give thanks for all the blessings we have!


     Unfortunately, Thanksgiving is also a time when people over eat (by a long shot) and the food( and there is a lot of it) is generally not very healthy. Sure, there might be vegetable sides and dishes, but they are usually covered in butter or bacon! Speaking of butter, just about every Thanksgiving dish contains it! Sure, its a holiday, but why would you want to spoil a holiday by eating food that isn't going to make you feel good?



     This festive Harvest Salad is the perfect dish to add to your Thanksgiving table! It is full of all the familiar flavors that we all love during the fall, and lots of healthy ingredients as well! The butternut squash and cranberries have such contrasting colors, and makes this dish not only delicious, but beautiful as well!
You might have already guessed this, but this Harvest Salad is completely oil free, butter free, and bacon free! Also, it is perfect for vegans and vegetarians, as well as everyone else who wants to eat something amazing on Thanksgiving! Also, you can eat as much as you want of it, and still feel great afterwards!

Ingredients:
3 cups cubed and peeled Butternut Squash
1/2 cup Maple Syrup
1/2 tsp Nutmeg
1/2 tsp All Spice
1/4 tsp Thyme
1/4 tsp Dried Orange Zest
1/2 tsp Ground Ginger
1/4 tsp Ground Rosemary
1 tsp Salt
1/4 tsp Pepper
2 TBS Water
2 cups Cooked Wild Rice( cooked with a cinnamon stick (optional)
1/2 large Red Onion- Finely chopped
3 cups Kale or Spinach-roughly chopped
3-4 TBS Orange Juice
1/3-1/2 cup Dried Cranberries
Enough Pecans to garnish--roughly chopped

I know, it looks like a lot of ingredients, but it's worth it! If you feel like there are too much spices, simply tone it down a bit! It will be delicious either way!

First, lets peel and chop the butternut squash. I am using a variety of squash that, I believe, is crossed with a pumpkin. For that reason, its a bit smaller than a regular butternut squash.



Pretty cute right? Another plus about this variety, is it is much easier to cut!

Peel and cube your squash. Then mix the maple syrup, seasonings( nutmeg, all spice, thyme, orange zest, ginger, rosemary, pepper, salt) and water together and pour over your cubed squash. Mix well to coat the cubes.


Preheat your  oven to 350 F. Pour your squash onto a baking sheet lined with non-stick paper or a mat. Make sure that they make only one layer so they can cook evenly.



Looks like a heart, right? :) Bake your squash for 40 min, stirring after about 20 min. They will smell so wonderful and festive!

 

Doesn't look super great right now, but stick to it! Taste a cube to get a delicious little snack! Allow the squash to cool on the pan before putting it in a bowl and setting aside.

Next, cook your rice. I used a rice cooker for mine. When cooking your rice, I suggest adding a cinnamon stick, or half of one, to the pot or cooker. You don't have to, but it does add extra flavor!

Next, chop the onion and add it to a pan. I don't use any oil here. The trick to cooking with out oil is to keep the ingredients moving. Cook the onions until they become soft.



Next, add in the kale or spinach. I did give mine a rough chop, but you don't have to. Also, add in the orange juice. Simply cook the kale until it becomes wilted.


Feel free to add a bit more salt and pepper if you feel the dish needs it. Now, add the squash to the pan and mix gently. The squash is very soft, and you don't want to mash it. Cook this until everything is nice and hot.



I think I would be happy with this alone, but there is still more goodness to add, so lets keep going! Once the mix is hot, add it to a bowl along with the rice and cranberries. Gently mix until everything is combined.


Then, transfer it to your serving dish and top with the pecans. Add as many or as few as you want!

 

And there you have it! A beautiful, festive, delicious, and super healthy, Harvest Salad! Perfect for Thanksgiving and just about every other day!

 
This dish has so many things going on in it! The spicy/sweetness of the butternut squash and the savory-ness from the onions and kale go hand and hand with each other. And the cranberries and pecans really give it that festive feel! The wild rice not only adds flavor, but amazing color too! 
 
 
I really hope you give this recipe a try! I just know you will love it just as much as my family and I did! We aren't going to be home for Thanksgiving, but if we were, I would totally fix this dish!
 
If you are looking for a healthier dish for your Thanksgiving feast, then this is a must have recipe! Its festive, delicious, oil free, and perfect for everyone, including Vegans and Vegetarians!
 
Please share this post and my blog with your family and friends! Spread the love of a healthy lifestyle, and help to encourage others to become healthier!
 
You can follow the blog via Email, Google, Pinterest @ Hannah Plunkett, Twitter @ SpinachisGood, and on Tumblr @ justrunningforfood. Please come and follow me to stay up to date on the blog!
 
New Post Every Friday!
 
Happy Thanksgiving!
Keep Healthy and Safe!
H. Banana

Amazing Apple Chips

    Apples are great for so many fall inspired recipes, crafts, and snacks! We ordered two boxes of apples a few weeks ago, and ever since I've been eating apples everyday! We've made apple crisp, cobblers, pancake toppings, and baked apples and they've all been delicious! But, most of those things aren't super healthy, so I wanted to try out a healthy recipe and use some of our apples!


    We have made apple chips in a dehydrator before, but not everyone has a dehydrator, and I wanted to make this recipe easy for everyone! These are super easy, super delicious, and such a perfect snack for just about anytime! We ate them all in about a day and a half, they were that good! 

     What I love about this recipe is how healthy and delicious it is! The chips are still so sweet and apple-y even though you don't add any sugar! Also, this recipe is vegetarian, vegan, and oil free,  so what is not to love about them?

Ingredients:
4 Large Apples
Lemon Juice
Cinnamon ( or any other seasonings you like!)

Preheat you oven to 200 F. Wash and dry your apples.


Using a sharp knife, mandolin slicer, or food processor, slice you apples as thinly as  you can. Be careful if using a knife or mandolin, you don't want to lose any fingers! :)


Then use a small knife, or little cookie cutter to cut out the center part with the seeds. I used some cute fall themed cookie cutters, and I love how they turned out!

 
Aren't they just adorable? I love the different shapes from the cookie cutters!
 
 
    Next, add your apple slices to a bowl and splash on them lemon juice. Make sure to coat each slice. This keeps them fresh-tasting and helps them not turn brown. Then lay the slices on a baking sheets lined with parchment paper or tin-foil. Make sure none of the slices are touching, because they will stick together after baking.  Sprinkle with cinnamon to desired flavor!


     I honestly would be happy eating just this, but lets continue and make these apple slices into apple chips! Place the pans in the oven for 1 hour. Then carefully flip each slice over and bake for another hour. Depending on how thin your slices were, you might need some extra time. I baked mine for a total of 2 hours and 35 minutes, and some of my slices were fairly thick.


   The house smelled so good while these were baking! Let them cool a bit. They will crisp up a bit as they cool too! Place them in an air tight container, if you don't eat them all first! :)


     These are so good! I will be making these again very soon, and I want to experiment with the seasonings a little bit! I am thinking nutmeg, ginger, or even go savory with curry powder or paprika!

     Fall is such a great time to make recipes using apples, and I really hope you try this one out! Apples are such a beautiful fall fruit, and I want to use them as much as possible right now! These apple chips are a perfect healthy snack for on the go, or whenever you want to reach for those oily potato chips!

     I really hope you give this recipe a try, and share it with your friends and family! Please share my blog with your friends and family to spread the love of a healthy lifestyle!

Stay up-to-date on the blog by following via email, Google, Twitter @SpinachisGood, Tumblr @ justrunningforfood, and on Pinterest @ Hannah Plunkett.

New post every Friday!

Keep Healthy and Safe!
H. Banana

Fall Fruit and Vegetables

     Fall is here in Tennessee, and I am loving every bit of it! The weather is so much nicer, the trees are beautiful, and the days are getting shorter! I am also loving all the wonderful fruits and vegetables that are coming in season! The fruit and veg that are in season now are so great, that I'm not missing the summer fruits( well, maybe just a little (: )

 
It is important to buy fruits and vegetables in season for many reasons. (1) They taste so much better! They are usually grown more locally and probably not in a green house, but out in the open (how it should be!). (2) They are more often than not, cheaper than the fruit and veg grown out of season. (3) You usually can find in-season fruit and veggies at your local farmer's market. Local food is always a good choice!

From mid-September through mid-December, there are a large variety of fruits and vegetables that are in season! Here are a list of a lot of the amazing fresh fruits and vegetables that should be staples in you fall/winter diet!

Arugula- Great in salads or on pizza!

Broccoli- Amazing fresh, simply steamed, or roasted!

Brussels Sprouts- These are  great fresh, steamed, or roasted!

Cauliflower- (Love this one!) Eat it raw, steam it, roast it, or make a pizza crust!

Chiles- Perfect for spicing up just about anything!

Coconut- Perfect for smoothies, soups, or on their own!

Collards- Steamed, Sautéed, or in a Salad

Cranberries- Make in to jam, jelly, sauce,...

Fennel- Sauté , add to soups or stews, or even veggie stock

Grapes- I mean, who needs to be told what to do with grapes? :)

Kale- Perfect in a salad, add to a soup, or make kale chips( tip: try to get baby kale for a soften leaf!)

Limes- Make limeade, use to flavor just about anything, or have it in some water!

Pears- Great on their own, with some almond butter, steamed, roasted, baked, on a pizza.....

Pomegranates- Delicious in salads, smoothies, or in desserts!

Pumpkin- Carve them yes, but eat them too! Roast, bake, stew, steam, puree, make a pie!

Swiss Chard- Perfect in a salad, sautéed, steamed, in a noodle salad!

Winter Squash- Amazing roasted, stewed, on a pizza, in a soup, sautéed, as a pasta sauce....

Apples- Eat them plain, with nut butters, make a pie, roast, bake, use in a stew!

Beets- Put them in your smoothie, boil them, steam them, roast them, put them in a salad!

Carrots- Perfect just raw, roasted, baked, sautéed, boiled, in a stew, on a salad, or in a soup!

Sweet Potatoes-(Love these!) Bake, roast, puree, put in a soup, make sweet potato pumpkins!

 
     These are just an example of the wonderful fruits and vegetables that are in season during the fall and into winter months. Take note, that these are the fruits and vegetables that are in season where they are grown natively. For example, coconut is in season during the fall months, but not everywhere, just where they are natively grown. Buying what is in season in your area is the best thing, but as a rule, try to only buy fruits and veggies that are in season wherever they are grown. This assures that the fruit and vegetables will have the best taste,(often) best price, and be more nutritious than those grown in a green house and off-season!


I hope this post gives you a better idea of what is in season during the fall months. Make sure to check into your local farmer's market and hopefully you can find some fresh, in-season produce there!

Please share this post with your friends and family to spread the love of healthy living and help those you love become healthier!

You can follow the blog via email, on Google, Tumblr @ justrunningforfood, Pinterest @ Hannah Plunkett, and on Twitter @ SpinachisGood. Please follow the blog to stay up to date on the posts!

New post every Friday! Stay tuned for more healthiness!

Keep healthy and Safe!
H. Banana