10 of my favorite healthy habits

Here are ten tried and true healthy habits to help you be your healthiest self!

1 – Drink enough water every day. Calculate your water intake here!

Screenshot 2014-04-08 14.43.50

2 – Eat dinner 3 hours before you go to bed, and don’t eat again. Or if you eat dinner earlier, make the last time you eat anything 3 hours before you go to bed for maximum digestion.

3 – Limit to one cup of coffee per day! And savor it!

IMG_3115

4- Exercise 20-30 minutes 5 days a week. You can get done intense workouts in this amount of time or just simple cardio. Don’t overdo it, but stay active! Make it fun! Do something you love!

rocknroll2014(1)

Screenshot 2014-10-26 13.03.25

5 – Take note of foods that cause you bloating/gas/headaches/reactions. Try to avoid these foods in your diet!
A great testing diet is The Plan by Lyn Genet where you will “test” how your body reacts to certain foods over a 21-day meal plan.

Screenshot 2015-02-27 17.16.23

6 – Get 7-8 hours of sleep a night. Sleep is important. Too little will decrease your body’s immunity and more prone to getting sick.  Not enough sleep makes you cranky and lacking in patience too!

IMG_4355

7 – When you feel hungry, drink water. Wait 10 minutes. Are you still hungry? Are you hungry enough to eat an apple? Then you’re actually hungry. Otherwise, keep drinking water!

8 – Decrease sugar intake. Use unprocessed sugars.
Try out these almond butter brownies from food babe, my current obsession!
Screenshot 2015-02-27 17.25.06

9 – Eat lots of fruits and vegetables, some whole grains. Reduce dairy, reduce gluten – both cause inflammation in our bodies!

IMG_3448

10-  Eat every 3-4 hours. If you let yourself become ravenous you will make poor decisions! Keep healthy snacks with you and water at all times!

Screenshot 2015-02-07 08.10.01

Snack suggestions: Almonds, fresh fruit, Kind Bars, protein balls, – what are some other favorites?

Favorite websites for healthy recipes:

http://detoxinista.com/

http://lexiscleankitchen.com/

http://noshandnourish.com/

What else would you add?

Leave a comment

Filed under Uncategorized

Meal planning and new aunt!

I’m a new aunt today, for the first time! Congratulations to my bro and his long time gf on the birth of their baby girl!  She came a month early! They live on the west coast so it’s hard not to be there!  This week’s meals will be easy and I’ve been inspired by instagram pics of meals with whole foods and lots of veggies.  We had some snow yesterday but a warmer day today. I can’t wait for spring!

Sunday – mushroom meatballs, risotto and OSG caesar salad with friends!
Monday – leftover pad thai
Tuesday – Mediterranean plate   – olives, avocado, hummus, quinoa, pita, beans, cucumbers
Wednesday –  Black bean tortilla soup from Peas and Thank You
Thursday – Roasted chickpeas, cucumbers, mushrooms, peppers, fried rice.
Friday – easy Friday night meal!
Saturday – Wing it and leftovers!

At the time of posting I was having trouble uploading pics! check back later.

Leave a comment

Filed under Uncategorized

Meal planning & pancake recipe

This year I am attempting to eliminate dairy and slowly try gluten as well. I think both of them give me issues digestively. This morning I made some vegan/gluten free pancakes which turned out great. Add some maple syrup and they are wonderful!
Kid approved :)
Vegan/Gluten-free PANCAKES
  • 2 flax eggs (2 T ground flax + 4 T water, let sit 5 minutes)
  • 1 tsp apple cider vinegar
  • 2 Tbsp olive oil
  • 2 Tbsp maple syrup
  • 2 tsp baking powder
  • 2 cups non dairy milk
  • 1/4 cup whole wheat flour
  • 1/2 c almond flour
  • 1/2 c to 1 c brown rice flour
  • 1 c gluten-free all purpose flour

Make your flax eggs and let sit 5 minutes. Add apple cider vinegar, olive oil, and maple syrup.  Add dry ingredients and stir well. If mixture is too thin, add more brown rice flour to thicken. Cook on a hot griddle!

Lil Runner|Vegan gluten free pancakes

Lil Runner|Vegan gluten free pancakes Lil Runner|Vegan gluten free pancakes Lil Runner|Vegan gluten free pancakes

Meal planning week – February 15 <3

Sunday – Fish tacos. These were great last week and I like how no cheese is needed!

Screenshot 2015-02-15 08.58.40

Monday – Chicken wrapped in organic crescents (recipe from a friend) with navy bean and pasta gratin and peas!
Tuesday – Chips, burrito bowl and brown rice
Wednesday – quinoa burgers (costco), sweet potatoes and mac & cheese (dairy free) from the freezer!
Thursday – Meatball sandwiches/leftovers/veggies
Friday – quesadillas with carrots
Saturday – Family playdate. Figure out some family friendly food

My Valentines Meal was husband-made Pad Thai, yum!

Screenshot 2015-02-15 09.02.22

How much cheese do you/your kids eat? Have you tried dairy alternatives? I would love to replace with real foods (not alternatives). Trying to get the kids on board with more hummus and avocados and cashew dressing!

As far as the 30 day plan I was attempting – two smoothies a day went down to 1 smoothie a day – too expensive!! and boring!! I am enjoying one breakfast smoothie each morning though!

5 months! I hit 5 months last weekend. Now 24 weeks. Workouts have been good! Running has been hit or miss!
Favorite workout this week was from Blonde Ponytail:

Screenshot 2015-02-15 09.43.12

I also got in a 5 mile run yesterday, slowly! About 11 minute miles. My littlest one came down the basement while I was running with my husband’s cell phone taking pictures. Haha. She is pretty good with her angle and the shot!

Screenshot 2015-02-15 09.44.09
Now on Insta!! LilRunnerBlog on
 Instagram

1 Comment

Filed under Uncategorized

Last minute Valentine recipe

I was up EARLY this morning, I always think food is to blame for a bad night of sleep, and last night it was kidney beans. Maybe my body reacts to them. Then I was up thinking about too many things! The good news is that I enjoyed a Valentines latte and some quiet time :) and came across the recipe that I used last year for heart cakes and put them in the oven before 7am!

Screenshot 2015-02-14 10.12.31

Looking for a last minute treat? The heart cakes are awesome, but here’s a more special treat for someone special! You can make it in a jiffy! Isn’t my Valentine the luckiest guy?

Screenshot 2015-02-14 10.11.37 Screenshot 2015-02-14 10.11.53

Almond butter Hearts (makes 6 small)
*I’m not great at measuring out exactly so do some experimenting to the desired consistency!

1/2 c almond butter
2 T honey
1-2 scoops Vega chocolate protein
Mini chocolate chips
Dark chocolate/ 3/4 c chocolate chips

Screenshot 2015-02-14 06.50.27

Combine honey and almond butter (or desired nut butter), microwave for 20 seconds to thin out honey.
Stir well then add 1 scoop Vega chocolate powder. Stir. Continue to add second scoop until mixture is not too sticky but not too dry. You should be able to mix in all the powder. Stir in mini chocolate chips (your desired amount!) Form into 6 small hearts and place on wax paper on a plate in the freezer for 15-30 minutes until firm.

Once firm, melt 1/2 c to 3/4 c chocolate chips or dark chocolate and coat front. Put hearts back on wax paper in freezer until chocolate hardens, about 5 minutes. Coat back side, put back in freezer until hardened. Woila! Valentines Treats!  I recycled an old chocolate container and fit the 6 inside and made a new label.

Happy Heart Day! <3

Screenshot 2015-02-14 10.12.19

Screenshot 2015-02-14 10.12.59

NEW!!! Follow LIL RUNNER on Instagram now! 

Leave a comment

Filed under Uncategorized

Review of CordSkinz

I was sent 2 pairs of cordskinz to review. Cordskinz are “skins” for your headphones that customize it, but more importantly – keep them untangled, which happens to me all the time!  I selected the pink color and clear (not sure why I picked clear!)

Screenshot 2015-02-10 21.32.55 Screenshot 2015-02-10 21.33.13

These are fun! They give color to my headphones making them different from all of the white ones you see around, and they help with not tangling. To put them on, they send you a little skinner with a groove that makes it very simple and threads the skins onto your headphones. It took a minute, tops. Then you can trim to whatever size is needed. They are made out of rubber and very flexible. I love the concept!

Cordskinz sell for $9.99 in various colors. You can buy directly from their Facebook page or the website, and see all of the options!

Here’s what they look like on:

Screenshot 2015-02-10 20.49.08 Screenshot 2015-02-10 20.48.47

Would you use CordSkinz for your headphones? Follow Cordskinz on twitter and Facebook!

1 Comment

Filed under Uncategorized

New Vega One Powder

Screenshot 2015-02-10 20.54.35

Vega One has a new powder that came out recently, with some new flavors as well! I was able to try the Mocha, which is now my favorite flavor! and Coconut Almond which was also delicious!

The new Vega one powder contains:

20 grams premium plant-based protein (Pea, hemp, SaviSeed and flax proteins)
6 servings of greens
50% daily intake of food-based vitamins and minerals
25% DV fiber
1.5 grams of Omega-3s
Antioxidants (Pomegranate, açai, goji and macqui berries provide antioxidants to fight free radical damage.)
Probiotics (1 billion CFU)
160 calories

The mocha was hands down the best flavor for my morning drink. I kept trying to replicate it by using coffee and chocolate powder. It wasn’t the same but not a bad match. I think the mocha is only available at Whole Foods, as well as the new coconut almond flavor. The coconut almond tastes like toasted coconut with almonds. It was great as a smoothie or as cookie dough :)

Here are some of my conconctions with Vega One! I like to make “ice cream” and cookie dough!
This has been my breakfast for the past 9 days or so. Love it and keeps me full until lunch!!

Why is it green? (Vega’s greens are kale, broccoli, chlorella and spirulina!)
The drink aka ice cream in a bowl~

1 scoop Coconut Almond Vega One powder
1 cup ice cubes (less if you want more of a drink, more for “ice cream”)
1 handful spinach
1/2 c frozen organic blueberries

The toppings (two different are pictured) aka cookie dough
~ 1 c almond butter or favorite nut butter
~ 1-2 T honey
~ 1-2 scoops Chocolate or French Vanilla Vega One powder
Sometimes I add ground oats, almond flour or chia seeds to my little dough balls that are delicious in a smoothie.It make a bunch and I roll into balls or chunks and save for some for the next few days. You could also add mini choc chips!
It tastes like ice cream for breakfast with cookie dough chunks. Yum!!

Screenshot 2015-02-10 20.48.05   Screenshot 2015-02-10 20.49.28 Screenshot 2015-02-10 20.49.35

These are my favorite ways to use vega – “ice cream” and “cookie dough!”

What’s your favorite way to use Vega!?

Leave a comment

Filed under Uncategorized

Building immunity through winter!

VITAMIN D!

A few years ago when I was pregnant with #3 and getting head colds often, my dr friend told me about Vitamin D deficiency and how much Vitamin D myself and the kids should take during the winter time. I did research and ever since I have been taking Vitamin D all winter (and giving it to the kids!)  So what are the benefits of Vitamin D?

” The classical actions of vitamin D are to promote calcium homeostasis and to promote bone health.” but did you know it is known for immunity too? -Cynthia Aranow, MD

Vitamin D is used for boosting the immune system, preventing autoimmune diseases and preventing cancer. – webmd

“Deficiency in vitamin D is associated with increased autoimmunity as well as an increased susceptibility to infection”  -Cynthia Aranow, MD

The flu that is everywhere:

“Some studies have shown that there is a link between vitamin D levels and the risk of getting influenza.”
-vitamin Council

In the video shown here, Dr Prendergast explains why Vitamin D is more effective than any vaccine.

Vitamin D comes from the sun and in spring and summer when you spend more time outside, not much is going around in terms of infections and viruses, which is why we take it religiously in fall and winter.

I am not going to get into effective and non effective vitamin brands and why, but here is the brand that we use for Vitamin D from Amazon.

Screenshot 2015-02-10 14.44.28

In the winter, I take 10,000 IU and the kids take 4000 IU.

Screenshot 2015-02-10 14.46.40

JUICE PLUS

This year we added Juice Plus, a recommendation from the same dr friend. We have really seen the benefits in that we haven’t been sick.  I want to share these two items because I feel they have really worked for us!!

Want to really balance out your immunity and stay healthy?  A healthy diet supplemented with Vitamin D and Juice Plus is working for us! More about Juice Plus here!

Screenshot 2015-01-27 14.37.52

1 Comment

Filed under Uncategorized