what ??? free taco !

Taco Bell is so anxious for you to try one of its Fresco Tacos, it will give you one free. Go to www.drivethrudiet.com and click on the taco icon for a coupon — "valid for 7 days from download or until 1 million free taco coupons are redeemed (including online and print coupons), whichever occurs first."
There's a fair amount of fine print: One per customer, subject to availability and so forth. But the detail you really need to know is that Fresco Tacos have fewer than 200 calories apiece. They're on Taco Bell's special Drive-Thru Diet menu. For a store locator, go to www.tacobell.com.

Damn... I would have picked the Pop Tart...

A GOAL (not a 'resolution') to put down on a vision board:

Food / point to ponder.... for 2010 I will be back to my 'write it down' mantra and actually focusing on nutritional content more...

How dense are your snacks?

By Marni Sumbal, M.S., CISSN

Pre-planned, healthy snacks are essential in a balanced and heart-healthy lifelong eating plan. Although some people graze on unhealthy snacks due to poor daily nutrition choices, emotions and/or boredom, you should seize the opportunity to eat nutritious foods between meals for several reasons.

Consuming healthy snacks can help to control blood sugar, prevent overeating and indulging, manage hunger and cravings, maintain energy levels throughout the day, support weight loss or weight maintenance and provide fuel for physical activities.

Portions, calories and nutrients should always be kept in mind when planning and preparing healthy snacks, but factors such as energy density should also be considered. Processed and packaged foods, sweets and fast-food meals are typically energy dense, packing a lot of calories in a relatively small portion. Consequently, energy-dense snacks are generally low in nutritional value. In contrast, fruits and vegetables are viewed as low energy density foods, meaning that you can eat a large quantity without a lot of calories.

Nutrient-dense foods, which are naturally low in calories, are filling because of fiber and water content. Alongside high-fiber vegetables, whole grains and fruits, which provide volume and a subsequent slowing of digestion, protein food choices, such as nuts, yogurt or lean meat, provide healthy fat and/or protein to help fill you up. If adding nuts to your snack repertoire, be sure to monitor the portions because although they are energy-dense, they are also high in calories and fat.

As you make the change to smart, low-energy density snacking, you will learn to choose foods that are low in calories (energy density), yet still high in nutrients (nutrient density). In the long run, you are teaching yourself how to eat more nutritious food throughout the day while feeling satisfied with less total calories.

If you were planning to eat a snack of approximately 200 calories, which of the following would leave you more satisfied after eating? Additionally, which snack would you look forward to eating as a way to postpone hunger between meals?

1) High-energy density snack: 1 strawberry Pop-Tart

2) Low-energy density snack: 1 medium mandarin orange + 1 plum + ½ cup plain fat-free yogurt + 11 pistachios + 1 dark chocolate Hershey’s Kiss

Hopefully, you choose the second snack. Ultimately, low-density foods will allow you to add more vitamins and minerals into your diet without sacrificing portions. Learn to appreciate the value of natural and wholesome foods as you begin to substitute low density, nutrient-filled foods for calorie-dense, heart-unhealthy foods. As with any healthy diet, planning your portions and food choices will allow you to recognize the most satisfying and nutrient-filled foods for a lifelong, healthy eating plan.

Merry Xmas Eve/ Xmas Day / Day After... OK OK ... so I'm slacking on posting !

Happy holidays from sunny, cold, but still blue sky Seattle. It's been a good few days off. I did pretty good with the eating, and I'm still "no impact". Whatever... I walked a ton, I managed food OK, but I haven't done anything on the exercise front. Alrighty then... now that I got that off my chest :)

I go back on the 8th to see what I can start doing. The hip runs about a 2 to 6 on the pain level, which is a hellavu lot better than the 9 to 11 when I was in Mexico and the weeks after. Soooo maybe a little rest is OK and it's healing. I still can't jump on it like Joe the PA said I had to do. Honestly, what I'm hoping for is that on the 8th, I go in and good ol' Dr. R. tells me that I can start his run a minute, walk a minute routine.

I'd like to be able to at least do the StairClimb in March, and the Wenatchee 10K in April. It's good to have goals :)

I went to GreenLake today to take the Mercy, the duck tolling retriever/queen squirrel hunter for a walk. It was good. As much as I wished I was there in running attire and cruising around the lake at my usual manatee pace, I was OK with a walk. I will say, that I honestly believe, of all the sports out there, running is the most positive. You can be out there shuffling your feet going oh so slow, but you're out there. You can be the one who is stretchin the lycra to it's maximum ability, but you're out there. You can be the college kid, the mom, the grandpa, but you're out there. You can be older and slim and fit or young and slightly rotund and huffing and puffing, but you're out there. I love it. It's absolutely amazing to see so many different people out moving. LOVE IT !

I'm hoping that 2010 has good things in store for me (and all you readers too). But hope, yeah, it doesn't change the scale or make you have triceps, sooooo, I can hope all I want, but I gotta have ACTION behind that hope.

Here's to being in action in 2010 !!

Sick ? can't tell ? too busy to figure it out ?

I got my H1N1 shot today... one word... ouch. But, I'm glad I got it. Seems to be that the environment the people I hang out with work in, it's better to be safe than sorry.

Me, I can find ANY excuse to NOT do a workout (ok...granted, the stress fracture isn't 'technically' an excuse... it's an actual reason, but it still makes me crabby). I was reading one of my fav blogs, Kristin Armstrong... and she had this to say about working out, or going for a run, if and when you are sick :

I wondered something this week at running group, sniffling and nursing the tail end of a cold. I wondered if it was a bad sign that the last CHRONO reading on my running watch was for timing cookies?

Just asking.

If you're like me, it's hard to tell what to do about running when you're sick. Sometimes it makes me feel better to get out there, and other times it's the kiss of death. I decided to pull some highly scientific data from my running journal to help with this timeless runner's quandary.

GO RUN ANYWAY, IF...

You can only breathe out of one nostril, or you are emitting strange whistling sounds when you breathe and you wonder if everyone can hear that, or just you.

You really have a hangover, but you are calling it a cold.

You feel like your brain is in a fog. Who knows? It might lift. Turn back for home if the fog gets thicker.

You have someone to watch your kids.

It's just allergies.

Your husband or wife gives you the look and says, "Just. Go."

You know all the commercials on TV.

You have taken the old advice to "feed a cold" a bit too far.

Your to-do list and sense of futility increase with every minute at home.

The last CHRONO reading on your running watch was for timing cookies. (ahem)

The last CHRONO reading on your running watch was for your child's time-out.

You ache due to lethargy, not effort or illness.

STAY HOME AT ALL COSTS, IF...

You have a fever or feel lightheaded.

You stated your illness as reason to stay home from work, school, or a party, and there is any chance of being seen by a boss, coworker, teacher, fellow student, or the host of the party.

It's icy, sleeting or slanting rain and cold. You have a perfectly good excuse, so take it.

You bend over to tie your shoes and the contents of your nose pour onto the laces.

Your hack causes your training partners to bristle, and suddenly pick up a tempo pace you can't possibly keep.

You breathe deeply and your lungs sound like they are rasping and/or gurgling. Or your cough sounds like a seal bark.

You feel nauseous, or have any sign of flu.

Your sinuses are so packed that your face has a noticeable pulse, or your ear aches to the point of loss of equilibrium.

You honestly can't remember the last time you slept in.

------------

Maybe these will help? 'Tis the season.

Remember to take good care of yourself too, not just those who depend on you. Just like a good racing strategy involves knowing when to hold back and when to push, a healthy living strategy is the same thing.

Our culture says things like: "rush," "cram one more thing," "play through," or "RSVP yes" at this time of year. It doesn't mean we have to comply. In fact, my happiest holidays on record have been those where I did less and enjoyed more. I've even gone so far as to literally schedule meetings with Blank on my calendar. It's a code to myself, a call to consciousness, a reminder to be intentional with my time, a sweet surprise, a reason to say no, a time to connect with someone on the periphery of my mind - a phone call or short note, a deliberate pause, a deep breath, a space to fill...or not.

A new year right around the corner

Can you believe it ??? 2010 just around the corner.

There were alot of things I wanted to do this year. And I did most of them, I missed out on the 2 big things on my checklist, Leavenworth (due to finances) and Vegas (due to injury)... BUT... there's a whole NEW YEAR... an ENTIRE 12 MONTHS ... to find new stuff, new challenges and a better way to do things.

Check it out... sounds kinda corny... but I just might have to try this ! I always say "write it down, write it down, write it down", maybe this is just a new version of 'write it down':

A VISION BOARD... I'm soooo not an arts and crafts person, but hey, I can cut and glue ! (from lululemon.com)

The concept behind a vision board is the same as a paragraph about your life in one, five or 10 years, but instead of words, you’re working with images, which is perfect for a visual learner !

how to create a vision board:

1. Find pictures of things, people, places and activities you want in your life. Sit down with a stack of magazines (Women’s Health, Runners World, Oxygen, Travel & Leisure, Food & Wine *hey, they have good receipes!)), some scissors and an afternoon off.

2. Tear out any pictures that resonate with you - mine would include pictures of healthy food, beaches, smiles, new running shoes, athletes / trainers I admire, races I wanna do, places I wanna go, and books. Once you’ve created a really big, inspiring mess, it’s time for scissors and tape!

3. Grab a bristol board and start arranging all of your photos into a collage.

The end result should be a mish-mash of all of the amazing things you see for yourself in the near or distant future.

As a finishing touch, I like to tie my vision board back to the goals I’ve set for myself, so I toss some of them on there for good measure. All you need for this last step is a sheet of white paper and something to write with. Just jot down some of your goals, cut them out and add them to the collage! At this point, you not only have an exciting visual representation of your future life, you also have a pretty amazing piece of art to hang on your wall.

Get inspired... get moving... (i'll be doing the 'moving' part with no impact thank you very much)

moving without impact... hhmmm

hehehehehe....

So, I walked all over Vegas for 3 1/2 days with the leg bothering me slightly... like around a 6-7. WAHOO !! I think I've got this pain management / doing nothing thing down ! I can walk all over and be OK :) YEAH !!! I get home, go get the dog from the dog daycare, she takes off on one of her crazy nutty wild dog runs and drags me with her. Not pretty...

Today, I go to the dog park and a 120 pound American Bulldog, who is adorable, wants to play and jumps on me an knocks me off balance and I almost fall over. Great..

Lessons learned = walking is A-OK ! I can walk just fine thank you very much. Any type of fast, unbalance move sends incredible sharp breath-taking pains into my groin. Brilliant... and then .. the aftermath is a sharp, heavy ache that lasts for hours.

Alrighty then...

On a GOOD note, I set up the trainer the other night and did a leisurely 20 minutes. It felt good ! An hour later, not so good. Interesting, 'cause there is no impact. Maybe just the movement ?

OK... enough about that... it's winter training time people ! Indoor stuff, outdoor walks, swimming if you can, and ya gotta combat the amazing snacks and holiday party food. What's a girl to do ??? You gotta find snacks you can manage that will help take off that holiday urge :)

In the meantime, in our crisp beautiful Seattle weather, go take a walk or a jog outside. I saw tons of people today out running and I must admit, I was a little jealous... it was a great day for it !!

• Starbucks Caramel Brulee Frappuccino Light Blended Coffee

PER SERVING (Tall, 12 oz.): 150 calories, 0.5g fat, 190mg sodium, 31g carbs, 2g fiber, 21g sugars, 4g protein -- POINTS® value 3*
AHHHH! This beverage is SO, SO good. As for the fact that it's blended and frozen? We solve the "how to stay warm while slurping frozen drinks in the winter" conundrum by staying firmly planted in one of SB's comfy chairs until every drop of the stuff is gone. This is good advice. Take it.

• Miss Meringue Meringues in Peppermint Crush

PER SERVING (about 9 cookies): 110 calories, 0g fat, 20mg sodium, 25g carbs, 0g fiber, 25g sugars, 1g protein -- POINTS®value 2*
We're longtime fans of these crunchy, sweet mint treats. Meringues are ALWAYS fun, but we really love this winter-y version. Pick some up and set 'em out for nibbles at a holiday party... or just eat 'em while you watch Dr. Seuss' How the Grinch Stole Christmas! for the hundred-millionth time.

• Torani Sugar Free Pumpkin Pie Syrup

PER SERVING (1 oz., 2 tbsp.): 0 calories, 0g fat, 0mg sodium, 0g carbs, 0g fiber, 0g sugars, 0g protein -- POINTS® value 0*
Mmmmm! Making crazy drink concoctions in our kitchen is simply not possible without delicious sugar-free syrups. And we're SO happy this seasonal flavor is back again. Mix some into your coffee drinks, create a special milkshake, or try drizzling it over sweet potatoes or butternut squash. We repeat, mmmmm! And ... Cost Plus carries these, try the Sugar Free COCONUT in your non-fat hot cocoa !!

• Pepperidge Farm Holiday Cookie Bites in Ginger Man

PER SERVING (12 cookies): 130 calories, 4g fat, 105mg sodium, 23g carbs, 1g fiber, 12g sugars, 2g protein -- POINTS® value 3*
Don't think ALL holiday cookies are off limits just because you're watching what you eat! Count out a dozen of these li'l "men" -- which are adorable, delicious, and sprinkled with red & green sugar crystals -- and get that gingerbread taste without worrying about how many calories you snarfed down.

quote of the day... and very fitting I might add...

Success is the ability to go from one failure to another with no loss of enthusiasm.

Sir Winston Churchill

British politician (1874 - 1965)

How to be a positive Spectathelete

This is the Las Vegas Inaugural Rock and Roll Marathon 2009. 27,500 nut cases lined up outside Mandalay Bay (you can see the start... facing South), ran up to the Welcome to Vegas sign, turned and headed down Las Vegas Boulevard. I must say, it was amazing to see. The girls ROCKED. I met the gang in the lobby and we headed over to the start. I said my good-bys / good lucks / have fun and headed out to the Strip with some of the girls husbands (who, had been up ALL night from the Metallica concert... I'm impressed with those boys!). We found a great spot to cheer cheer cheer !!

Am I beyond sad that I didn't get to participate, hell yes. Enough said there.

I'm so proud of everyone that crossed that line. Did they all do the times they wanted ? Have the race they wanted ? Probably not... but they FINISHED. And in the end, really, that's all that matters.

Next up for me, I'm going to focus on some weight training (funny... no lunges or squats), while attempting to keep up my cardio without any impact. My dr. appt on Friday was not exactly what I wanted to hear. No impact, no running blah blah blah. I asked about the StairClimb in March - doubtful. I asked about St Pats Dash and was told no. Here's the deal, I have to be able to get the pain down, then I can start non-impact stuff. Once I can hop on that leg TEN times with no, zip, zero, zilch pain, THEN, I can start S L O W L Y. Alrighty then...

In the meantime, I'm opting out of organizing runs. Which KILLS me. I'm not registering for ANYTHING, which KILLS me. And I'm just gonna lay low.

In the process of 'laying low'... that will mean strict food monitoring as well, 'cause if I'm not moving... I'm gaining weight !

So... here's to triceps, and lats, and calves...

xoxoxoxox

Sad won't get it better...

Got it... the MRI results sucked and I'm threatened with surgery... OK ... OK...I get it.

Sooooo... I'm focusing on I CAN instead of whining and tearing up about I CAN'T.

That being said, I love love love organizing runs. I love love love seeing people who said "i can't run that" cross a finish line. I love seeing all kinds, types, shapes, colors, ages of people all moving forward to the same goal... finish. So it's hard for me to not be a finisher. Actually, it kind of sucks... alot..

I meet with the Dr on Friday to find out what I CAN do and we'll take it from there. In the meantime, the constant level of 'ouch' is between an eight and a nine. I'd rather have the shin stress fracture thank you very much.

HOWEVER.. there is some amazingly fun runs / events on the horizon. Whether I not I get to participate is to be decided.. but check 'em out (all are in Seattle - or around there !)

St. Pats Dash 5K - March

Love 'em or Leave 'em 5K - February

Big Climb Seattle - March

Wenatchee Full / Half / 10K - April

LiveStrong Challenge - June

IronGirl 5K / 10K - September

If you need the links let me know and I'll publish them.. and if you know of any great races in your area, holler and we'll get the word out !

HOLIDAYS are here !! woot woot... check out this link to find out how many calories your are partying with ... ouch on some of them !

http://www.goldsgym.com/healthy/newsletter/2009-12/think-before-you-drink.php?ref_id=2692&ref_t=Z&originid=46472858

And last... be positive, think positive and you'll do amazing things : )

How to Think Like the Pros

Olympians and elite runners share their secrets to staying motivated and running strong when things get tough.

Carrie Tollefson had a secret weapon when she ran her PR in the 5,000 meters (3.1 miles) in 2004, and it had nothing to do with extra track workouts or fancy gear. The secret weapon: A permanent marker. On one hand, Tollefson, who ran the 1,500 in the 2004 Olympics, wrote the splits she hoped to attain each kilometer. On the other, she wrote "kick" to remind herself to do just that as she approached the finish.

Tollefson, who finished that race at Stanford University in 15:04, is one of many elite women runners who use tactics like visualization and cue words to boost performance. Sports psychologists say amateur runners and weekend warriors can benefit from them too.

"The mind and the body are completely connected," says sports psychologist Alison Arnold, founder of Head Games Sports and coach to many Olympic athletes. "Every thought a runner has affects her body."

Want to beat the mental demons and improve your running? Run like the pros with these tips.

Find Your Mantra

"Kick" is one of several words and phrases Tollefson repeats to herself when she wants to pick up the pace. She also likes "focused" and "get after it," the slogan for a kids' running camp she hosts in St. Paul, Minnesota. Olympian and marathoner Kara Goucher says the word "fighter" reminds her "to stay in the race, and be tenacious."

Repeating a motivational word or phrase during a tough run can squelch negative thoughts and fuel the body's performance, says sports psychology consultant and marathoner Kay Porter.

"Think, 'This is good for me. I'm getting faster. I'm building my strength and my speed,' " says Porter. "Sometimes, you can boil it down to one word: 'Strong.' 'Powerful.' 'Upright.' "

Porter suggests the following exercise to find a word or phrase that works for you:

Close your eyes, and imagine how you felt at the end of your best race or workout. Think of a word that represents that state of mind, such as proud or tough. Visualize your next race goal, and repeat that word. Then, use the word or phrase the next time you need a mid-workout boost.

Visualize Success

Porter says during her fastest marathon, she relied on a host of bizarre images to keep her going, from a hand pushing her from behind to light flowing into sore, tight muscles.

Amy Yoder Begley, a 2008 Olympian in the 10,000 meters and 2009 U.S. 15K National Champion, says when negative thoughts surface during a race, she wards them off by imagining "squishing them up and putting them in a box, then putting the box away."

Porter says visualization techniques like those can transport runners out of a painful present and remind them of their motivation to race or undertake a hard workout in the first place.

"Runners--especially beginners--may find it helpful to start by remembering the hard workouts they've done leading up to this moment," Porter says. "It can also help to remind yourself of how happy and proud you'll be when you're done."

Before a race or workout, Porter suggests visualizing yourself during the tough parts--a killer hill on your regular running route or the last two miles of a 10K. She says it's important to visualize yourself from the inside out, as if you're actually experiencing the run.

"Imagine yourself feeling strong and powerful, knowing that you're up for the challenge," Porter says.

Katie McGregor, a former University of Michigan NCAA cross country champion, says when times get tough, she visualizes "all the people who wish they could be running right now, but can't due to injury."

Maintaining "an attitude of gratitude" can help, recommends Porter. She also suggests talking to your body as if "it's a separate person," promising it a massage or a long bath after the run. Then, she says, follow through on the promise.

"This is about sending a little thank-you to your body, and letting it know how much you love it," Porter says. "It's so important not to take it for granted that your body is healthy, and that it can run at all."

Distract Yourself

Greg Dale, director of sports psychology and leadership programs for Duke Athletics, says most runners do best developing a plan for how they will tackle a race, then distracting themselves from the race until the event is close.

Yoder Begley says she relies on music for distraction and to help her kick into high gear. She sang Bon Jovi's "It's My Life" to herself during the Olympic Trials in the 10,000 meters in 2008, where she placed third to secure herself a spot on the team.

"I needed to take things into my own hands to make that team, and it seemed pretty fitting at that moment," says Yoder Begley.

McGregor says she relies on a wide variety of musical cues to motivate her, from hip-hop tunes to her alma mater's fight song.

"I listened to a lot of Kanye West during marathon training, and his music was playing at one of the ING New York City Marathon mile markers last fall," McGregor said. "That got me going. It reminded me to keep pushing and enjoy the ride."

At the starting line, no matter how you feel, try smiling and saying, "There's no other place in the world I'd rather be than right here, right now," Dale suggests. "If you're going to race, you need to view it as your reward for the hard work you do, not something to be afraid of or worked up about," Dale says.

Shalane Flanagan, bronze medalist in the 10,000 meters in the 2008 Olympics, worked with Dale while attending the University of North Carolina, where she won national cross country titles in 2002 and 2003. She says she now views races as "an opportunity to perform."

"When something means a lot, there's a tendency for it to be scary," Flanagan says. "But if it didn't mean a lot, it wouldn't be worth it. I try to look at it in a positive light."

Focus on Your Goals

Tollefson says a constant stream of daily affirmations helps keep her focused when she's not on the track.

Computer screens throughout the house display images of upcoming races. Tollefson's husband, Charlie, an architect, even designs artwork to remind Tollefson of her goals, such as a piece of weathered wood with antique house numbers listing American records for the 1,500 and 5,000 meters.

"We have reminders of my goals all over the house," Tollefson says. "If you don't have a goal you're working toward, it's easy to just float through life without really challenging yourself."

Olympic marathoner Deena Kastor also relies on daily positivity to ensure her head is in the right place on race day. She says her favorite motivational tool is a large chalkboard visible throughout the house.

"It always has a positive message on it," Kastor says. "After the Fourth of July, our board donned the words, 'Let every day be worthy of fireworks and celebration!' "

Seattle Half / Full

Looking out to Elliot Bay
Start of the full marathon
Run !
Run !!
Brrrr.....
As usual, Seattle delivers :) Gray, slightly drizzly, a bit chilly.... BUT ... no wind ! Yesterday was a bone chilling wind, so this might not be too bad for everyone out there.

However,...this is why I don't do this run.. brrrrr.... and since I'm completely anxiety ridden about falling, and if it's damp out I run all stressed because I think I'm going to fall... could you imagine 13.1 miles of that ???? lord... I'd need drugs !

That being said... here's my tip of the day that was in my 2010 Runners World Training Log:

"There's plenty of advice on how to become a better runner, but try to focus on what's manageable. Remember: You started running to feel better, not to become stressed."

Keep moving !

waiting ... waiting... waiting...

on MRI results. While my regular Dr rocks for my regular stuff, he kinda sucks a the running stuff... which I should have learned 2 years ago with the 'shin splint' AKA stress fracture. Soooo... on a level of 1-10 on the pain scale, currently the hip/joint/muscle thingy is hitting a constant 7, and that's walking. Great. I called my running doc (thanks Root and Coop) and saw him on Tuesday morning, MRI on Tuesday evening and then of course the darn holiday. So I should have results on Monday. I'm going with the original reg Dr. diagnosis of a groin tear. The running Doc says doubtful. Even though two X-rays were negative (and I pointed that out to running Doc) he said what he thinks it is won't show on an X ray. I'll wait for the MRI to tell...

In the meantime.. I re-programmed my Shuffle for a half marathon. I'm thinkin' I can at least TRY to do it right ????

The running Doc said no running until he can confirm what the issue is. In the meantime, he said I could run in water... hhmmm... isn't that what an every day outside run in Seattle is ? ok.. maybe he meant in a POOL. whatever... I can do the elliptical and the wind trainer without pain, so I'll do that.

On one of my running forums, they had a great topic about what to eat for 'long runs'. Long run is sooo subjective :) my 'long' run was 9.3 miles and I had a protein shake and a tiger's milk bar before, nothing during the run, and an FRS after. HOWEVER... for L ON G E R runs, and even for half marathons when you are all amped up on adrenaline, sometimes you need something more. For me, gels are not my friend. Clif ShotBloks and Sport Beans are awesome, but probably not the most natural substance to put in your belly. Some of the suggestions on the forum for more natural things included:

dried pineapple

dried apricots

fruit leather

raisins

fig newtons

small packets of honey

wheat thins

peanut butter pretzels (my sister tried this out a few weeks ago and they worked great!)

For sheer convenience, if you want to stick with a gel, try the Hammer Gels. They tend to not have so many odd chemical ingredients.

And of course, you should not be trying these things out on actual race day :)

Here's to a week to Vegas, hoping for a good MRI.

Keep working gang !!!!!

enough of this turkey ..

I have NEVER thought of using cottage cheese to make this creamy...could be good ! Throw in some chicken chunks for extra protein and YUM !!

MOCK PASTA ALFREDO

Who doesn't enjoy a ready-made dinner that won't expand the waistline?! Here's a pleasing pasta meal that is low in fat yet rich in flavor. For added color and nutrition, top the pasta with diced tomatoes, peppers, steamed broccoli, or other colorful vegetables.

Ingredients:

• 8 oz. pasta, such as corkscrew, penne or shells
• 1 1/2 cups cottage cheese, preferably lowfat
• 1 cup milk, preferably skim or lowfat
• 1 to 2 garlic cloves, cut in pieces (or 1/4 teaspoon garlic powder)
• 2 tablespoons flour
• 1 tablespoon lemon juice
• 1 teaspoon dried basil or oregano
• 1/2 teaspoon dry mustard
• salt and pepper, as desired
• Optional: 1/4 cup parmesan cheese, dash of chili pepper

Directions:

• Cook the pasta according to the directions on the box.
• In a blender or food processor, process cottage cheese, milk and garlic until smooth.
• Add flour, lemon juice, basil, mustard, salt, pepper (and chili pepper if desired); process until well blended.
• Pour into a saucepan; (add the parmesan cheese); cook over medium heat until thickened. Do not boil.
• Mix into the noodles; serve with colorful veggies; enjoy!

Yield: 3 servings
Total calories: 1200
Calories per serving: 400
70 g Carb; 25 g Pro; 2 g Fat

officially 14 days

Friday I went and registered for the Seattle Jingle Bell run !! It's a snazzy little 5k here in Downtown and we of course have all kinds of goodies at the condo after. YUM !

I went to my fav running store, Run 26, and said "I need to register for the Jingle Bell Run and I need a pair of Mizuno Wave Inspire size 6 please"... no problem to register for the run, but no Mizunos :( The new ones come out Dec 1st. Sooooo I chatted with the guy and asked what he thought was comparable. The Run 26 guys know there stuff and he brought out a pair of Asics 2140s. Love them ! Wore them on Saturday... the only downfall... they have pink on them. Seriously ?? pink ?

Alrighty then, my 10 mile run yesterday around Greenlake turned into 6 and a half miles. And it wasn't pretty. My hip/groin whatever you wanna call it was not having anything to do with running. Pretty frustrating too... since... it wasn't raining, the temp was decent, I had a good play list going , shin was good, shoes were rocking, cardio was good... but hip didn't cooperate. I smiled my way thru 4 miles before talking a walk. Then ended up walking ALOT of the remaining 2.5 miles. Oh well... I iced and ibuprofened and that was that.

REVISED training schedule for the next 2 weeks = non-impact cardio cardio cardio. Meaning, eliptical and wind trainer. Not how I wanted this to go, and I made it thru October with no injury :) My longest run was 9.3 miles on October 31st. If I can do that, I can certainly finish 4 more miles. WAHOO !! I'll be just fine thank you. And.... no cocktails and limited carbs until Vegas. Easy !

Thanksgiving just around the corner... go to this link for some excellent recipes that are seriously good calorie busters:

http://www.hungry-girl.com/week/weeklydetails.php?isid=1597#stuffing

Keep working gang ! Vegas is almost here ! And then.... what's next you say ?? I'll be focusing on weight training to try to strengthen up my bones !

stress ?

OK... I'm a little overwhelmed. My long run was 9.3 miles and I've run between 4 and 6 a FEW times since. Not so good with the training schedule. But, I've been icing and ibuprofering this week, and I think I'll be A-OK for a long run on Saturday. I'd like to do 12 miles, even if I have to walk some... at least I'll feel better about Vegas. I should get info back on the pelvic / hip x-rays tomorrow, fingers crossed for a groin tear and not a stress fracture. I'll be taking the Costco bottle of ibuprofen to Las Vegas for sure ! And for those who remember last year, I will try not to eat the ibuprofen instead of swallowing the Sport Beans ! HA !

Enough of that dreary subject... let's talk HOLIDAYS !!!!!! That's right.. it's time for all the yummy food to come out and put our self-control on high. Totally workable to have a great healthy meal during those holiday pig-outs where you don't feel guilty after.

• Stay consistent with your exercise - knowing we get busy, try for 20 minutes 5 days a week, instead of an hour 3 days a week.
• Plan ahead - I'm famous for bringing my own food. And I always always always bring my own water !
• Write it down - write down everything, yes... everything, you eat and drink. And truly think about portion sizes. We shouldn't be super sizing anything .. ever ! Think 'palm of your hand' or 'size of your fist'.
• Set goals - BEFORE you go out or gather with friends... think about what you are willing to eat and what you know to avoid.

Check out this recipe !

Smashed Spiced Sweet Potatoes

http://www.eatingwell.com/recipes/smashed_spiced_sweet_potatoes.html

From EatingWell: October/November 2005

Chile powder, cumin and ginger combined with a touch of maple syrup create a spicy-sweet flavor addition to a traditional Thanksgiving player.

12 servings, 1/2 cup each | Active Time: 20 minutes | Total Time: 1 1/4 hours

Ingredients

• 4 pounds sweet potatoes, (4-5 large)
• 2 tablespoons butter
• 2 tablespoons pure maple syrup
• 1 tablespoon chili powder
• 2 teaspoons cumin seeds, toasted and ground (see Tip)
• 1 teaspoon ground ginger
• 1 teaspoon salt
• 1/2 teaspoon freshly ground pepper

Preparation

1. Preheat oven to 350 degrees F. Pierce each sweet potato in several places with a fork. Place directly on the oven rack and roast until soft, 45 minutes to 1 hour. Transfer to a cutting board; let stand until cool enough to handle, about 10 minutes. Slip off the skins and cut the sweet potatoes into 1-inch slices; transfer to a large bowl. Add butter. Smash the sweet potatoes with a potato masher or fork until fluffy but some lumps remain. Add maple syrup, chili powder, ground cumin, ginger, salt and pepper; stir to combine.

Nutrition

Per serving : 113 Calories; 2 g Fat; 1 g Sat; 1 g Mono; 5 mg Cholesterol; 22 g Carbohydrates; 2 g Protein; 3 g Fiber; 243 mg Sodium; 468 mg Potassium

1 1/2 Carbohydrate Serving

Exchanges: 1.5 starch

Tips & Notes

• Tip: Toast cumin seeds in a small skillet over medium heat, stirring occasionally, until fragrant, about 2 minutes. Transfer to a plate to cool. Grind in a spice mill or blender into a fine powder.

20 days until vegas

Ok... back from vacation, and the hip is killing me. I admit it... it hurts. I don't know why. It hurts to walk. Interesting. I assume hip flexor, but one of the sports meds sites I was on says that hip flexor injuries are when you lift your knee to your chest and it hurts.... it doesn't feel like that. I'll keep icing and ibuprofering and follow the training schedule this week.

Saturday the 31st - I did 9.3 miles = that was good :)

Saturday the 7th - I did zip, but on Monday the 9th, I did do 4 miles in Mazatlan, in pain. (training schedule said 7 miles)

Saturday the 14th - zero - I was on a plane :) (training schedule said 10 miles)

Soooooo..... I'm starting A-NEW this week. And following the schedule, with one exception. On Saturday the 21st, I'll do 12 miles instead of the 8 it is called for. Once I have the 12 done, I'll be in good shape.

I wanted to get 10 or 12 in today, but the hip is not cooperating. I'll rest it for a few more days, and do what the training schedule says which is 45 minutes of a low intensity run.

Here's to staying healthy for TWENTY MORE DAYS !

David Letterman Top Ten

The Late Show Top Ten List

Monday, November 2, 2009
Top Ten Thoughts That Go Through Your Mind When Running The New York City Marathon

10."Wow, Staten Island is even more beautiful that I imagined"

9."Cool! MapQuest found a route that's only five miles"

8."Am I experiencing a runner's high, or is it the bus fumes?"

7."Is that the finish line or crime scene tape?"

6."Why can I run 26 miles in less time than it takes to play a World Series game?"

5."Car!"

4."Cramp!"

3."Who's that little boy waving at me? Oh, it's Mayor Bloomberg"

2."I forgot to bring exact change for the Verrazano Bridge!"

1."I really hope that was Gatorade"

Finally.. sheesh... where ya been ???

And.... I'm back ! Been a little busy... quick trip to San Francisco.. .loved it, and then work is nutty (but that's a good thing !).

OK.... 35 days until VEGAS !! Woot woot ! AND the biggest news... I made it thru October injury free ! Pretty excited about that. Yesterday was 9 miles on the training schedule, and I did 9.3 around Greenlake. Rolled my ankle twice, because I'm goober like that. AND... managed to run two full times around (6.2 miles) without walking. That's impressive for me and my spazzy heart rate. Legs felt good (right ankle did not) and everything else seemed easy. Funny how last week I did 6 miles and thought I was going to die, but this week, 9 was a cake walk. Interesting. I have to think that some of this is mind over matter. Last week, I was completely unmotivated and crabby. Yesterday, I felt not so great with a stuffy head, but still went and ran. I think I was so proud of myself for not whining, it made it easier...aaahhhh the powers of positive thinking. And being positive is what's it's all about right ? From Kristin Armstrong..

I Get To

Isn't it awesome how the slightest shifts in attitude or terminology can create an entirely new perspective?

I had a few things leading up to this point this week.

Where to begin? Let's see... I had a meeting on Wednesday that I had to be showered and presentable for, which meant that my usual running group time directly before my Bible Study was not going to work. I explained my schedule to Cassie, and she sent me an e-mail outlining this week's workout. Of course she made me swear to secrecy, because naturally, if people know about our torture in advance, our numbers are far less. We have some kind of aversion to knowing about our pain beforehand; we like to be surprised.

I didn't tell anyone about the workout, and showed up to the specified park location just after school drop-off. I had a water bottle, my watch, a printout of the e-mail telling me what to do, and my trepidation about being able to do a workout like this all by myself. Being a good school girl by nature, I followed instructions. I did a 10-minute warm-up on the trails, drills (much to the amusement of the homeless people in the park, who looked at me like I was crazy, a lonely lady doing high-knees and butt-kickers), two eternal hill repeats, two fartlek loops around the park (1 minute on/1 off), two more eternal hill repeats, two more farlek loops around the park (30 seconds on/30 off), then a cool-down. It was humid and hard, and it felt strange to push myself using my watch instead of my positioning in the running hierarchy of my friends. Normally, if I am close enough to Ellen, I know I'm doing well. If I can still see Karen, Courtney, and Paige, even better. But doing a concentrated workout without gauging myself by my placement in the pack was a whole other experience. It was a workout for my body, sure, but it also stretched some new muscles in my morale.

I started to hear the voices in my head: "I have to get up this hill"... "I have to complete this loop." I have to, I have to...

All this in the context of other news I learned this week: that my friend and training buddy from my trail group last year has recently been diagnosed with ALS (Lou Gehrig's disease). Odd to think that just a year ago I was doing 20-mile runs with this crazy, fun-loving, fit, healthy, ultra-marathon running guy and now his life has turned upside down. I e-mailed with him this week, checking on him and sending some love his way, and I was happy to hear the same sense of humor, irony, and perspective as always. He even joked that he has become an administrative assistant to the disease and his new "boss" can be quite demanding. I am trying to see if he might allow me to interview him for Mile Markers; I thought his perspective might be refreshing for all of us. Meanwhile, he has continued to weigh heavily on my heart ever since I heard the news.

He even changed my perspective when I was pushing up that hill and thinking of him and everything he's facing right now. I have to... No, I don't have to. I want to. I get to.

I get to charge up this hill. I get to wake up early and run. I get to hit the gym after work. I get to work on a new writing project. I get to make dinner for my children. I get to clean my house. I get to pack lunches. I get to help with homework. I get to take Luke to football, Grace to drama, Bella to choir. I get to pick them up from school. I get to go to the grocery store. I get to run an errand/do a favor for my husband/wife. I get to call my Mom/Dad/grandparents today. I get to help my neighbors while they are out of town. I get to make healthy choices for my next meal. I get to stand up for myself or someone I love. I get to train for this marathon, triathlon, half-marathon, 10K, 5K....

The more I thought about what I get to do, the less I realized I had to do. It was just a shift, just a new perspective, just a new and more grateful method for labeling the things in my life. Think about it -- if you stopped yourself every single time you were about to say, "I have to" and changed it to "I get to," it might change your entire experience. It might also have a profound effect on the people you are speaking to. Try it.