Sunday, April

Wake - 6:00 a.m.

Run - 3.20 miles - 31 minutes

Breakfast:
1/3 cup egg whites
Kale

1 pear (purple) with cinnamon - mircowaved

Add more Fiber!

1.  Gnu Banana Walnut Bar (12 grams of fiber)

2.  1 cup of Kashi Go Lean (8 grams of fiber)

3.  1 small orange (2 grams of fiber)

4.  1 Metamucil Single Packet (3 grams of fiber)

Untitled by bizteacherjames at Garmin Connect - Details

Untitled by bizteacherjames at Garmin Connect - Details

Untitled by bizteacherjames at Garmin Connect - Details

Untitled by bizteacherjames at Garmin Connect - Details

January 2

Breakfast 3/4 cup cheerios
Snack:  Banana
Lunch:  Chickapea Soup
Snack:  7 almonds, 2 walnut halves, 7 wheat chex, 1/4 banana
Supper:  Chickapea Soup with 10 Fiber Selects Wheat Thins

Ernest Eats Almond Bar

Ran:  3.5 miles

Best Healthy Foods to Eat

Vegetables

1. Tomatoes
Tomatoes contain vitamin C, vitamin A, potassium, and 7%(RDA) of iron for women and 10% for men.

2. Sweet Potatoes
Sweet potatoes contain fiber, vitamins B-6, C and E, folate and potassium. They are low in calories — one small sweet potato has just 54 calories. Sweet potatoes are high in the antioxidant beta carotene, which may slow your body’s aging process.

3. Spinach
Spinach contains vitamins A, C and folate. It's also a good source of riboflavin, vitamin B-6, calcium, iron and magnesium.

4. Butternut Squash
Butternut squash contains vitamins A, C and B6, fiber, potassium, and folate.

5. Broccoli
Broccoli contains vitamin C, vitamin A (mostly as beta-carotene), folic acid, calcium, and fiber.

Fruits

1. Blueberries
Blueberries contain vitamins C and E, fiber, and antioxidants. Blueberries are packed with antioxidant phytonutrients called anthocyanidins. These antioxidants neutralize damage to cells and tissues that can lead to cataracts, glaucoma, varicose veins, hemorrhoids, peptic ulcers, heart disease and cancer. Blueberries are a family favorite of the best healthy foods to eat!

2. Apples
Apples are an excellent source of Vitamin C and fiber that can lower blood cholesterol and glucose levels. Eat apples with their skin for the most nutrition.

Protein

1. Fish, such as salmon
Fish, especially salmon, is an excellent source of protein and omega-3 fatty acids. Omega-3 is a type of fat that keep your heart healthy, decreases the growth of artery-clogging plaques, lowers blood pressure and reduces the risk of stroke. If you are worried about the level of mercury in salmon, try an Omega-fish oil supplement instead.

2. Milk
Milk is high in protein, calcium and vitamin D3. Vitamin D3 is essential to the body’s absorption of calcium. Milk gives you strong bones. Women who drink milk as teenagers and young adults have stronger bones during menopause. Milk lowers the risk of strokes.


3. Yogurt
Yogurt contains protein, calcium, B vitamins, and potassium. Good brands of yogurts contain “live active cultures” or probiotics. Probiotics are live bacteria that you ingest. Most probiotics are bacteria similar to those naturally found in people's stomachs and intestinal tracts. They are also called "friendly bacteria" or "good bacteria." A probiotic’s good bacteria help your stomach digest food.



4. Almonds
Almonds are packed with protein, fiber, riboflavin, magnesium, iron and calcium and vitamin E. Like all nuts, almonds provide one of the best plant sources of protein. Most of the fat in almonds is monounsaturated fat, which is a heart healthy type of fat that may help lower blood cholesterol levels.


5. Beans
Beans, such as black, lentils, pinto, and kidney contain protein, fiber, iron, folic acid, and potassium. Beans provide an excellent source of fiber, which is important in controlling blood sugar and cholesterol levels. Beans have more soluble fiber than oats.

Grains

1. Oatmeal
Oatmeal is a good source of soluble fiber. Oatmeal is high in fiber, low in fat, and contains protein and iron. It is a very inexpensive alternative to cold cereal. Add some extra protein to it such as milk and nuts, (that added protein tells your body’s hunger hormones that you are full) and you have a great start to the day. Try these easy and tasty oatmeal recipes. If you liked this list of the best healthy foods to eat, have a look at this list of healthy foods for more ideas.

The Best Foods to Buy Organic --The Dirty Dozen

The Dirty Dozen: Buy this produce organic grown and reduce pesticide levels by 80%.

UPDATED FOR 2010: Lettuce and pears leave the list. Blueberries and spinach are added to the list. Celery moves to #1 on the list.

1. Celery
2. Peaches
3. Strawberries
4. Apples
5. Blueberries
6. Nectarines
7. Bell Peppers
8. Spinach
9. Kale
10. Cherries
11. Potatoes
12. Grapes

The Clean Fifteen -- Conventional OK!

The Clean Fifteen is a group of produce that is OK to buy conventionally grown. UPDATED FOR 2010: Broccoli, papaya, and tomatoes leave the list. Cantaloupe, grapefruit, and honeydew melon are added to the list.
1. Onions
2. Avocados
3. Sweet corn
4. Pineapples
5. Mangos
6. Sweet Peas
7. Asparagus
8. Kiwis
9. Cabbages
10. Eggplants
11. Cantaloupe
12. Watermelons
13. Grapefruit
14. Sweet Potatoes
15. Honeydew Melon

Plastic

Toss out plastic containers labeled 3, 6, 7 on the bottom.

Dark Chocolate

Must be 73% Cacao - the more the chocolate - the less added sugar and fats.

January 1

Exercise

4 miles
Weights
Stretch

Breakfast
1/4 Cup Oatmeal (water)
Cinnamon

Snack
Banana Cream Pie Yoplait Yogurt

Lunch
Rib Crib
1/2 Chicken Sandwich
Fries
BBQ Sauce
Water

Dinner
None
Nutrition Nuts

Guilt-Free Shake

Guilt-Free Shake: "Guilt-Free Shake

Try The Doctors' Guilt-Free Weight-Loss Shake and keep your figure fit and trim!

Ingredients
3/4 cup plain Greek yogurt
1 cup frozen raspberries
Splash of organic raspberry juice
1.6 oz chopped dark chocolate
Optional: 1/2 cup chopped nuts, such as almonds or walnuts

Blend the yogurt, frozen raspberries, organic raspberry juice, chopped dark chocolate. Add nuts to the top and enjoy!

Health Benefits
• Plain Greek yogurt contains two-times the amount of protein than regular yogurt, which helps satiate the appetite.
• Raspberries are rich in antioxidants and high in fiber. Just 1 cup contains 8 grams of fiber.
• Dark chocolate is rich in flavinoids, which help reduce cholesterol levels and the risk of blood clots.
• Nuts such as almonds and walnuts contain monounsaturated fatty acids, which help curb appetite and lower the risk of heart disease and diabetes."

Tuesday, December 7

Run - Washington - Brady -

6.85 miles
1 hour 4 minutes

Wednesday, December 1

Running:

Path:  High School - Brady - 3rd - Cedar

Time:  35:53

Pace:  7:56

Miles:  4.52

Tuesday, November 16

Breakfast:  1/2 cup oatmeal, cinnamon, walnuts and sweetner

Snack:  1/2 cup oatmeal squares brown sugar

Lunch:  1 piece Wonder Wheat, half slice turkey, lettuce, lays chips (150 calories)

Dessert:  3 Otis Spunkmeyer Cookies

Small cinnamon roll

Supper:  Honey Crisp Apple, almond butter - teaspoon full, walnuts
Chili, chips, cinnamon roll, 1/2 cup milk

Run:  8.57 miles, 1 hour 17 minutes

Tuesday, November 2

Breakfast:  1/2 cup oatmeal, 1 cup almond breeze unsweetened milk, 1/4 tsp cinnamon - sweetener

Monday, November 1

Run/walk: 5 1/2 miles
Treadmill:  4:50-5:50 a.m.

Breakfast: 1 cup Cherrios, 1/2 almond milk

Snack:  Yogurt - Banana Yoplait - 110 calories

Lunch:  2 - Tortilla (60 calories each) Jalapeno Hummus

Snack:  Peanuts and Candy Corn (I did have self control)

Supper:  2 slices Pizza Hut Pizza, 1/2 Bread Stick

Snack:  4 walnut halves

2010 School Picture

Pumpkin Spice Smoothie

Pumpkin Spice Smoothie: "Drink This: Pumpkin Spice Smoothie
Eating Bird Food
Drink This: Pumpkin Spice Smoothie

INGREDIENTS

1/2 cup pumpkin (canned or freshly cooked)
1/2 frozen banana
3/4 cup almond milk
1/2 scoop (or approx. 2 T) vanilla protein powder
1 tsp cinnamon
1/2 tsp pumpkin pie spice
pinch of ground ginger

DIRECTIONS

* Put all ingredients in the blender and blend until smooth. Pour into a glass and enjoy!"

The Great Pumpkin Race 5k fun run/walk

Placed 2nd
Time - 25 minutes 33 seconds - by best time!!!!!!!

FMC Pumpkin Festival/Great Pumpkin Race    

---

Sat. October 30 @ 9am
"The Great Pumpkin Race"
to benefit Marion Co. Food Bank
Oct 30  9am    5K Fun Run/Walk
              9:30  Kids 1/2 Mile Run/Walk

• Prizes for Best Costumes! All ages welcome.
• Long Sleeve T-Shirts for Pre-registered Participants
• Place: First Mennonite Church - 102 S Ash.   Hillsboro, Ks
• Contact: email  fmcpumpkinpatch@yahoo.com
• We encourage a donation of canned goods or peanut butter on race day.
• Race Day registration closes 20 minutes prior to race.

THE GREAT PUMPKIN RACE 5K fun run/walk

Pre register to guarantee a Long Sleeve T-Shirt

2010 Registration form HERE
2009 RACE RESULTS HERE
COURSE MAPS FOR 2010 RACE

Vitamins - Dr. Oz Suggestions

Calcium - 600 mg with 400 mg magnesium - 2 hours after eating
Vitamin D - absorbs calcium - 1000 iu
Fish Oil - 1000 mg, 600 mgs - DHA (atleast) - take at breakfast
Multi-vitamin - 1/2 in am, 1/2 in pm
25-30 grams of fiber daily
A - 1250 iu - 1 day
B6 - 2 mg - 2 day
B12 - 400 mcg
C - 250 mg
D3 - 500 iu
E - 200 iu
F - 400 mcg

Minerals
Calcium - 500 mg - 2 day
Magnesium - 200 mg 2 day
Selenium - 100 mcg 2day
Zinc - 7.5 mg - 2 day
Potassium - 4 fruit

Additional

Lycopene - 10 TB sauce weekly
Lutein - leafy green vegetables
Quericin - onion, garlic, celery, lemon
6 walnuts
Cinnamon 1/2 tsp
Red Peper
Tumeric - 1/2 tsp
1-2 TB olive oil
Green/White Tea - 4 cups