Author: jennstuhl

Running

Now more than ever I feel the effects.

When first starting out, Running pained me! That is the best way to explain it.

Now, that my running is more continuous. I mentally “need” the deeper level of connection.  It is like running allows my brain more creativity and allows it to think on a more congruent level. It is not about the speed but efficiency of the vehicle.

When I started my last run on Tuesday morning, I was using the interactive hike simulator.   I love how you get to the end of the paths and you have these gorgeous scenic vistas.  I thought, “My life and body is like those vistas, a thing of design and wonder.”

Then I noticed further into the run my stress and tensions were released.  My mind was releasing a message to relax in the rigor and enjoy the new pace established. Burning off steam helps me more than you can imagine.

Then the unexplainable endorphin rush at the end of “I made it”.  It is like your batteries are recharged. It is helping me to sleep better and function more smoothly throughout the day.

How is running changing your life?

Edit Mode:

I keep a food log on My Fitness Pal.  This week I am doing a food review of the prior day’s entries.  I am asking myself, “How can I edit my behavior to make beneficial changes?”
If I need to avoid a food at a certain time. Maybe supplement real nutrition instead of snacking on junk. Cutting out the sabotage I am doing to myself. If I need to cut back a portion size? I will make those changes. What are you doing for the positive this week?

Energy Exist In Our Bodies

Energy: A Scientific Definition

I find it fascinating that various aspects of energy exist in our bodies. The more we move the more we produce different forms of energy.  Our designer is AMAZING! Heat can be produced as our heart rates increase and we sweat. Kinetic energy moves through us. Mechanical is present as we MOVE. We absorb light from the sun. Magnetic and nuclear are present in the world we live and Chemical is apart of our food and environment.

Energy is defined as the capacity of a physical system to perform work. However, it’s important to keep in mind that just because energy exists, that doesn’t mean it’s necessarily available to do work.

Forms of Energy

  • Heat – Heat or thermal energy is energy from the movement of atoms or molecules. It may be considered as energy relating to temperature.
  • Kinetic Energy – Kinetic energy is the energy of motion. A swinging pendulum has kinetic energy.
  • Potential Energy – This is energy due to an object’s position. For example, a ball sitting on a table has potential energy with respect to the floor because gravity acts upon it.
  • Mechanical Energy – Mechanical energy is the sum of the kinetic and potential energy of a body.
  • Light – Photons are a form of energy.
  • Electrical Energy – This is energy from the movement of charged particles, such as protons, electrons, or ions.
  • Magnetic Energy – This form of energy results from a magnetic field.
  • Chemical Energy – Chemical energy is released or absorbed by chemical reactions. It is produced by breaking or forming chemical bonds between atoms and molecules.
  • Nuclear Energy – This is energy from interactions with the protons and neutrons of an atom. Typically this relates to the strong force. Examples are energy released by fission and fusion.

Other forms of energy may include geothermal energy and classification of energy as renewable or nonrenewable.

There may be overlap between forms of energy and an object invariably possesses more than one type at a time. For example, a swinging pendulum has both kinetic and potential energy, thermal energy, and (depending on its composition) may have electrical and magnetic energy.

Posted from Tought Co. by Andrew Zimmerman Jones

Last week, was totally different

Two weeks ago I was putting all effort into working out and eating right. I was sore but surging with energy.

Last week, was totally different.  My eating was way off and workout times were minimal at best.  I had to be the care giver for many.  That meant no early morning runs or regular sessions of Activ Trax.  My energy levels plummeted.  I found this article and loved how it has fifteen ways to boost that energy.  I need to find a good vitamin.

15 Ways to have more energy

  1. Make sleep a priority
  2. Drink more water
  3. Exercise
  4. Eat Well
  5. Take vitamins
  6. Refill your tank on a regular basis
  7. Set Goals
  8. Got to bed early
  9. Make the most of your mornings
  10. Laugh Often
  11. Clear the Clutter
  12. Stop worrying
  13. Choose gratitude
  14. Don’t Compare Yourself to others
  15. Wrap your life around things that matter

New Week & New Challenges:

After last week, I thought it could not get any more difficult to figure in when to get the movement in?  Early and late hours are my main opportunity to workout.  Some days, I got up at 4am and worked out again at 9pm.  I have never done that kind of thing before in my life… Funny thing–I am sleeping better than ever and the workouts help curb my appetite to stay on course with the food.

This week our dog was due to give birth any day.  My husband was traveling for business. I have never assisted in a home delivery before!?! I was more than scared and not knowing what to anticipate. Would everything be alright? I did a lot of reading on
the subject.

She did it naturally and healthfully. She had ten puppies, eight in a period of four hours before I was up to assist her.  When I got her settled in and she finished I was able to get the C25K run done.

My sweet, first time mama dog was such a mighty example of God’s goodness and how He is strong tower for delivery.

God is truly good and in control. He helps us through it all allowing us to trust Him more in difficult times. Do you want to see the Labrador/Bernese Mountain Dog pups?

“God is our refuge and strength, a very present help in trouble.”  Ps 46:1 KJV

Plans this week:

I am reshaping my gym calendar.  Allergies are starting to mess with me but as much as I can I am going to get outside and walk and enjoy the Spring weather.

Secondly, this week I am getting eight hours of sleep. Many times I underestimate the importance of this dynamic in my life.  I am going to tweek those two components and see how things go?

What are you doing different?

Ecc 3:1-8
For everything there is a season, and a time for every matter under heaven: a time to be born, and a time to die; a time to plant, and a time to pluck up what is planted; a time to kill, and a time to heal; a time to break down, and a time to build up; a time to weep, and a time to laugh; a time to mourn, and a time to dance; a time to cast away stones, and a time to gather stones together; a time to embrace, and a time to refrain from embracing

 

 

Back Pain

I have been working a desk job for the past two years.  I have noticed this pain especially around the end of the day at the later part of the week.  Somedays, I can only work so long and my back is really affected.  I have had an ergonomic evaluation. That helped but just doing back extensions and watching the weight load increase has helped my back immensely. Thanks His Radio and The YMCA.

Someday, I hope to be using a standing desk but I can see a difference already!
What small differences are you seeing?

Menu Focus

This weeks focus is in the way of the menu board and not so much numbers for me.
I am plan to mix-up the food a bit.

Meatless Monday: (vegetarian style)
Tiny Tuesday: (watch portion sizes)
Weightless Wednesday: (not checking my weight in the morning)
Thirsty Thursday: (drink more water)
Fruity Friday: (hello vitamin C)
Savory Saturday: (flavor with herbs)

Have fun with it!

Week Four: New Recipes

Hopefully the family enjoys the adventure!

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Spicy spaghetti squash noodles with creamy-flavor-packed-coconut-cream sauce! Whole30, paleo, and made in just minutes! An easy healthy family recipe everyone
will love.

5 minutes, serves four
  • 2 tsp Poultry seasoning
  • 6 oz Canned tuna
  • 2 tsp Garlic
  • 1 Spaghetti squash, medium cooked
  • 1 White onion, small
  • 2 cans Coconut milk, full fat
  • 2 tbsp Arrowroot flour
  • 1 tsp Paprika
  • 1/2 tsp Red pepper flakes
  • 2 tsp Sea salt

    cuban chicken and black bean quinoa bowls with fried bananas

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1 hour, serves four

Ingredients
Gluten free
  • 1 lb Chicken breast, boneless
  • 2 cups Black beans, cooked
  • 1/4 cup Cilantro, fresh
  • 5 cloves Garlic
  • 1/2 Lime
  • 4 Limes, juice of
  • 1 Mango
  • 1 Onion
  • 2 Red chile
  • 1 tsp Honey
  • 1 tsp Soy sauce
  • 1 1/2 cups Quinoa, dry
  • 2 Bananas sliced + chili powder if desired
  • 1 good pinch Pepper
  • 1 Red pepper
  • 1 Salt and pepper
  • 2 tbsp Coconut oil
  • 2 tbsp Olive oil
  • 1 tsp Cumin
  • 3/4 cup 1/4 orange juice
  • 2 tbsp Butter

    1. To a blender, add the cumin, 3 cloves garlic, red chile, pinch of pepper, 3/4 cup orange juice, lime juice + lime zest, honey, soy sauce and cilantro. Blend until everything is finely chopped and smooth. Next, add the chicken to a bowl or a ziplock bag and pour half the marinade over the chicken. Toss to coat and allow the chicken to sit for 20 minutes, or even overnight, in the marinade.

    2. Meanwhile, work on the quinoa. Heat a large high sided skillet over medium-high heat. Once hot add the oil and onion. Cook for 5-10 minutes or until the onion is soft. Add the red pepper and quinoa, cook another five minutes until the red pepper is soft and the quinoa is lightly toasted. Now pour in 3 cups of water or chicken broth, bring the mixture to a boil, cover and then simmer over low heat for 25-30 minutes or until the quinoa is cooked and fluffy. Once the quinoa is done cooking, scoot it over to the side and add another drizzle of oil to the skillet if needed, add the black beans, garlic, salt and pepper. Cook until warmed through. Alternately, you may just stir the black beans into the quinoa.
    3. While the quinoa cooks, fry the bananas. Remove the peels from the bananas and slice into 1/2 inch thick slices. Set a skillet over medium to medium-high heat and add the oil. Lay down your banana slices and sprinkle with chili powder if using, fry for 4-5 minutes on each side. Be sure to watch the heat and turn it down if the bananas are browning too quickly. You want enough heat to caramelize and brown the slices, but you don’t want them to burn. Remove from the skillet and place on a plate. Sprinkle with sea salt.
    4. Add the mango, red chile, lime juice and cilantro to a bowl. Toss well.