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    

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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