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