A Fit Tip: When to Swap your Running Shoes
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There’s nothing more invigorating, soothing and therapeutic than a good run, especially in the fall when there is just the right amount of chill in the air and the foliage on the trees leaves you with unbeatable scenery. Running is also one of the best workouts for a stellar calorie burn. However, this fantastic all over body workout can turn into a fitness nightmare if you aren’t super mindful of what you put on your feet before those 3.5 mile jogs. So if your shoes are stinky, torn up and past their prime, a new pair won’t just make you look better, they will also make you run better and prevent you from getting unnecessary injuries!
If your shoes look like this, it’s definitely time to replace them with a new pair!!
So how do you know if your shoes are past their shelf date? Track your mileage. After 300-500 miles it’s time for a new pair. For runners who log at least 25 miles per week, you need to replace your shoes every three to four months. If you don’t track how much you run, there’s another way to tell. Check the wear on your soles and gauge how the mid sole layer feels. [The midsole layer of a shoe provides the cushioning and stability. This area usually wears out before the outsole shows major signs of wear.]
If you are a runner and have been feeling frequent muscle cramps, shin splints and pain in your joints, there’s a good chance your shoes are not providing you the adequate amount of cushioning and you need to replace them. If you don’t replace your shoes in a timely manner, you risk a higher chance of injury due to a gradual loss of stability that comes with aged shoes.
So what shoes should you buy when yours have bit the bullet? Try out one of these 3 shoes [for men and women], featured on Runner’s World.
Women’s Shoes
Brooks Ghost 3
Brooks are known for their biomechancially engineered running shoes that are light, comfortable and durable
- Price: 100 per pair
- This shoe is light while still provides excellent cushion. These shoes are excellent for runners seeking more arch support and for those with long strides.
K-Swiss Blade Light Run
This new K-Swiss shoe is revered for it’s light and fast feeling
- Price: 100 dollars
- This shoe has an incredibly impressive fit and and the Blade moves extremely well with the runners foot. Many racers found this to be an ideal race shoe because of it’s low-to-the ground design and snug fit.
Adidas Supernova Adapt
These are a Runner’s World Editor’s Choice award because they supply a good amount of spring for long distance runners
- Price: 95 dollars
- These shoes have a fantastic overall fit and arch support, which work well for short and long distance runners. These shoes are very stable and supply a great deal of support and are also very high off the ground.
Men’s Shoes
Nike Air Pegasus+ 27
The Pegasus +27 is one of the many Nike shoes that you can use with their Nike Plus running software, which helps you track miles, get new workouts and routes for your runs!
- Price: 90 dollars
- The heel has Zoom air cushioning, which make the shoe even more comfortable and durable during long runs. Runners love the springy feel of the shoe because it offers a nice resilient run, which make it perfect for long distance or marathon runners.
Mizuno Wave Alchemy 10
The Mizuno Wave is known for offering a soft and steady ride for all types of runners
- Price: 110 dollars
- This shoe is a major upgrade from the previous line and is worth the extra bucks because of the layer of foam cushioning above the plastic wave in the midsole, which provides extra comfort to any runner. The plastic wave guides the foot and provides an better fit, which makes it a perfect fit for any runner.
Saucony Progrid Kinvara
As the photo depicts, the multilayer of cushioning and foam above the mid sole make these shoes not only extra comfortable, but very light
- Price: 90 dollars
- At 90 dollars, this shoe is a great price for all it offers. Revered as one of the lightest shoes on the market, this shoe has no stiff or firm plastic that make many others hard to wear. The low to the ground design makes you feel as if you are running barefoot but with added cushioning!
Although most good running shoes can set you back a $100 or more, it’s much better than having to pay over that in medical costs if you get a serious training injury!
Claire
Tags:gear, new shoes, runner guide to shoes, runners, running shoes, when to replace shoes
Eat Skinny Be Skinny: Eggplant & Goat Cheese Sandwiches
I like to say I’m an adventurous eater, but there are some ingredients I’ve never used purely on the fact that they a. look yucky b. are a weird color or c. smell funny. I know, really mature right? But there are some things I just look at and immediately know I will dislike them based on the above. Well, in an attempt to better my cooking skills and be more of an adult, I’ve decided to try a new food that I once avoided because it fit into categories a and b. And that food, my friends, is the eggplant.
Despite it’s awkward appearance and abnormal coloring, this vegetable is not as bad as I had anticipated! Paired with goat cheese, roasted red peppers and ciabatta bread, this vegetable is actually quite good. Serve this sandwich with a simple arugula salad and you have yourself an easy and low calorie dinner! Recipe is courtesy of Cooking Light [with some changes made by me!]
Eggplant and Goat Cheese Sandwich
Ingredients
- 6 (1/2-inch-thick) eggplant slices
- 1 1/2 teaspoon olive oil
- 1 large red bell pepper
- 4 (1-ounce) slices ciabatta bread
- 2 tablespoons refrigerated pesto
- 1/8 teaspoon freshly ground black pepper
- 1/4 cup (2 ounces) soft goat cheese
Preparation
- Preheat broiler
- Arrange eggplant slices in a single layer on a foil-lined baking sheet. Brush both sides of eggplant with oil. Cut bell pepper in half lengthwise; discard seeds and membrane. Arrange bell pepper halves, skin sides up, on baking sheet with eggplant; flatten with hand [see photo below]
- Broil 4 minutes; turn eggplant over (do not turn bell pepper over). Broil an additional 4 minutes; remove eggplant from pan. Broil bell pepper an additional 7 minutes or until blackened.
- Broil bread slices for 2 minutes or until lightly browned, turning once.
- Spread 2 tablespoons goat cheese over each of 2 remaining bread slices; place, cheese side down, on sandwiches.
- Spread 1 tablespoon pesto on each of 2 bread slices. Layer each bread slice, pesto side up, with 2 eggplant slices, 1 bell pepper half, and 1 eggplant slice. Serve with a fresh salad and enjoy!
Nutritional Information [per sandwich]: 395 calories, 18 grams of fat, 14 grams of protein and 7 grams of fiber
Meal Makeover: Fettuccine Alfredo
Creamy sauces like these can hold up to 25 grams of fat! Photo courtesy of Kevin and Amanda
This creamy, gooey, simply fatty dish is one of my all time favorite splurge foods. [As in I could eat an entire family size helping of it with no problem]. There’s something so nostalgic and comfortable about a bowl of this decadent dish. Well, it doesn’t take a rocket scientist to figure out that a sauce made solely of heavy cream, milk and cheese is not the healthiest. Since I’m not ready to part with the creamy goodness of fettuccine [as I’m sure most you aren’t either!] I’m giving the original recipe a makeover! Feast your eyes [and your tummy] on the transformation!
The Original
And in this corner, weighing in with a whooping 990 calories and 50 grams of fat is the original Olive Garden Grilled Chicken Fettuccine Alfredo [LUNCH portion!] Times that by two, ladies and gentlemen, and you have their dinner portion. This heavy-weight is one of Olive Garden’s top sellers and a defending champion in the world of fettuccine Alfredo.
However, a new contender has jumped in the ring, and although is substantially lighter than the original, has all of the same flavors, ingredients and textures you’ve come to love [plus more veggies!] Weighing more than 50% less with 405 calories and 12 grams of fat, this dish will leave you feeling full without the bloat or guilt that comes with the original. And with the addition of broccoli and mushrooms, you are getting 1-2 of your daily recommended vegetable servings. [And for those who hate the taste of veggies, this is perfect!]
It’s no contest, in my book, to who the clear winner is for your dinner tonight. The light version! It has all of the ingredients you love and the creamy flavor you’ve come to love with Alfredo, just with half the fat and calories! [I’m making it this weekend, so look forward to some step by step photos next week!] Recipe base is courtesy of Cooking Light, however, I made some changes and added broccoli!
Grilled Chicken Fettuccine Alfredo with Mushrooms and Broccoli
Ingredients
- 3 (4-ounce) boneless chicken breasts [fresh or frozen]
- 1/3 cup plain low-fat yogurt
- 1 teaspoon dried basil, divided
- 1 teaspoon dried oregano, divided
- Cooking Spray
- 1 teaspoon olive oil
- 1 cup finely chopped onion
- 1/2 cup chopped red [or yellow] pepper
- 2 cloves garlic, minced
- 5 cups sliced fresh mushrooms (I prefer shiitake]
- 1 1/2 cups of steamed broccoli
- 1/2 cup dry white wine [try white cooking wine or Chardonnay]
- 2 tablespoons all-purpose flour
- 1 1/2 cups canned low-sodium chicken broth
- 3 ounces Neufcha@Gtel cheese, cut into cubes [ask your grocery, this is a French cheese with the consistency of cream cheese, just less fat]
- 1/2 teaspoon salt
- 1/4 teaspoon freshly grated nutmeg
- 1/3 cup chopped fresh parsley
- 1/4 cup grated Parmesan cheese
- 8 ounces whole wheat fettuccine, uncooked
Preparation
- Combine chicken, yogurt, 1/2 teaspoon basil, and 1/2 teaspoon oregano in a shallow dish; stir well. Cover and marinate in refrigerator 30 minutes.
- Coat a large nonstick skillet with cooking spray; add oil. Place over medium heat until hot. Add onion and red pepper; cook, stirring constantly, 3 to 5 minutes. Add remaining 1/2 teaspoon basil and 1/2 teaspoon oregano; stir in garlic. Cook 1 minute, stirring frequently. Add mushrooms. Cook over medium-high heat 3 to 4 minutes or until mushrooms begin to brown, stirring frequently. Add wine; cook over medium heat until liquid evaporates, stirring occasionally. Sprinkle with flour, stirring well. Add broth; bring just to a simmer over low heat, stirring frequently. Add Neufcha@Gtel cheese, salt, and nutmeg. Cook 3 to 5 minutes or until cheese melts and mixture is smooth, stirring frequently. Remove from heat; stir in parsley and Parmesan cheese. Set aside, and keep warm.
- Cook pasta according to package directions, omitting salt and fat and drain well. Combine pasta and vegetable mixture and toss well. Set aside,and keep warm. Remove chicken from marinade, discarding marinade.
- Coat grill rack with cooking spray; place on grill over medium-hot coals (350° to 400°). Place chicken on rack; grill, covered, 3 to 4 minutes on each side or until chicken is done.
- Steam a bag of steam fresh broccoli. Save 1 1/2 cups for recipe, save the rest for the side dish.
- Remove chicken from grill; let stand 5 minutes. Slice diagonally into strips.
- Spoon pasta mixture onto a serving platter; top with chicken strips. Serve immediately.
Nutritional Information: 382 calories, 12 grams of fat and 32 grams of protein.
Claire
Tags:fettuccine alfredo, healthy alfredo, italian meal makeover, light alfredo, low fat dinner, Meal Makeover
Superfood of the Week [+ a recipe]: Blueberries
Blue is my favorite color, which could partially explain why I love blueberries so much. As a kid, I was one of the few on the block who would eat this fruit due to it’s unnatural color[blue flavored candy not counting]. I was also the ONLY child in elementary school who ordered second helpings of brussell sprouts, which is another story [and superfood!] on it’s own! As my tastes have matured, I’m happy to say that blueberries still hold a very coveted spot on my top 10 favorite foods of all time and I’m excited to share my love for this little berry with everyone else! Blueberries not only taste great, bake well and make delicious jams, they also have been linked to better vision, better digestive health, slimmer stomachs and have tons of antioxidants which prevent free radicals and boost the immune system!
Vision Health
If you are one of the lucky people who don’t have very sensitive eyes, a diet high in blueberries may be to thank for that! According to Women Fitness, blueberries can prevent or delay all age related eye problems like macular degeneration, cataract, myopia and hypermetropia. Blueberries are also stock full of antioxidants and flavanoids [the little buggers found in wine that make it good for you!] which help to strengthen eyes and prevent dryness. According to data released by Archives of Ophthalmology, people who eat blueberries 3x a week can lower their risk of macular degernation, which is the primary cause of vision loss in older people!
Digestive Health/Reduced Abdominal Fat
Who doesn’t love a happy tummy? As a girl with pretty awful stomach/digestive issues, I am always on the lookout for ways to relieve my abdominal discomfort [that doesn’t taste like cardboard]. Luckily, my favorite little blueberry packs a mean digestive punch and has clinically been proven to promote digestive health and reduce abdominal fat! According to a study done by the University of Michigan involving rats, a blueberry-enriched powder was mixed into the rats’ diet, which was primarily low fat to begin with. After 90 days, the rats with the blueberry-enriched diet had less abdominal fat, lower triglycerides, lower cholesterol and improved insulin sensitivity! Along with less abdominal fat, every cup of blueberries has 4 grams of fiber, which work with your body to prevent constipation and keep your digestion regular.
If these aren’t reasons enough to start eating the blue, this recipe I’m about to feature is! As you all know by now, I’m a sweets addict. Well, since I’m also a die hard health nut, I’m always on the lookout for delicious treats that don’t send my blood sugar to the moon or make my pants that much harder to squeeze into. Thankfully, I REALLY lucked out with this delicious dessert [thank you Cooking Light, yet again!] and I can’t wait to taste them when I whip up a batch on Friday!
Lemon-Scented Blueberry Cupcakes
Photo courtesy of Howard L. Puckett, featured on Cooking Light
Ingredients
- Cupcakes:
- 1 1/2 cups (about 6 3/4 ounces) plus 2 tablespoons all-purpose flour, divided
- 10 tablespoon granulated sugar
- 1 1/2 teaspoons baking powder
- 1/4 teaspoon salt
- 1/8 teaspoon baking soda
- 1/4 cup butter, melted
- 1 large egg
- 1/2 cup low-fat buttermilk
- 1/2 cup 2% reduced-fat milk
- 1 teaspoon grated lemon rind
- 3/4 cup fresh or frozen blueberries, thawed
- Frosting:
- 1/4 cup (2 ounces) 1/3-less-fat cream cheese, softened
- 2 tablespoons butter, softened
- 1 teaspoon grated lemon rind
- 1 teaspoon vanilla extract
- 1/8 teaspoon salt
- 1 1/2 cups powdered sugar, sifted
- 2 teaspoons fresh lemon juice
- Fresh blueberries to garnish
Preparation for cupcakes
- Preheat oven to 350°.
- Place 12 decorative paper muffin cup liners into muffin cups.
- To prepare cupcakes, lightly spoon 1 1/2 cups flour into dry measuring cups; level with a knife. Measure 1 tablespoon flour; level with a knife. Sift together 1 1/2 cups flour plus 1 tablespoon flour, granulated sugar, baking powder, 1/4 teaspoon salt, and baking soda in a large bowl.
- Combine melted butter and egg in another large bowl; stir with a whisk. Add buttermilk, milk, and 1 teaspoon rind to butter mixture; stir with a whisk. Add buttermilk mixture to flour mixture, stirring just until moist. Toss blueberries with remaining 1 tablespoon flour. Fold blueberries into batter. Spoon batter into prepared muffin cups.
- Bake at 350° for 25 minutes or until a wooden pick inserted in center comes out clean.
- Cool in pan 5 minutes on a wire rack; remove from pan. Cool completely on wire rack.
Preparation for frosting
- Place cream cheese, 2 tablespoons butter, 1 teaspoon rind, vanilla, and 1/8 teaspoon salt in a bowl; beat with a mixer at medium speed just until blended.
- Gradually add powdered sugar (do not overbeat). Stir in juice. Spread frosting evenly over cupcakes; garnish with blueberries, if desired.
- Store, covered, in refrigerator.
Nutritional Information [per cupcake]: 235 calories, 7 grams of fat, 3.7 grams of protein and 1 gram of fiber.
Eat Skinny Be Skinny: Stews and Soups
I don’t care if it’s still 95 degrees out, to me, it’s fall! So to celebrate my favorite season and the chilly weather, boots, chunky sweaters and leaves that come with it, I found some delicious and cozy soups that will keep you warm all Autumn long! And in true Realistic Nutritionist fashion, they are under 300 calories per serving! So enjoy, guilt free, by a roaring fire or after you’ve raked leaves all afternoon! Recipes are courtesy of Cooking Light.
Corn and Bacon Chowder
Photo courtesy of Oxmoor House for Cooking Light
Ingredients
- 2 bacon slices
- 1/2 cup refrigerated prechopped celery, onion, and bell pepper mix
- 2 (16-ounce) packages frozen baby gold and white corn, thawed and divided
- 2 cups 1% low-fat milk [divide]
- 1/2 teaspoon salt
- 1/4 teaspoon freshly ground black pepper
- 3/4 cup (3 ounces) fat-free shredded extra-sharp cheddar cheese
- Freshly ground black pepper
Preparation
- Cook bacon in a Dutch oven over medium heat until crisp. Remove bacon from pan; crumble and set aside. Add celery mixture and 1 package corn to drippings in pan; sauté 5 minutes or until vegetables are tender.
- Place remaining 1 package corn and 1 cup milk in a blender, and process until smooth. Add pureed mixture to vegetables in pan; stir in remaining 1 cup milk, salt, black pepper, and cheese.
- Cook over medium heat (do not boil), stirring constantly, until cheese melts. Ladle chowder into bowls. Top each serving evenly with reserved crumbled bacon. Sprinkle with additional black pepper, if desired.
Nutritional Information: 215 calories, 6 grams of fat, 11 grams of protein and 4 grams of fiber
Sausage and Barley Soup
Photo courtesy of Oxmoor House featured in Cooking Light
Ingredients
- Cooking spray
- 6 ounces turkey breakfast sausage
- 2 1/2 cups frozen bell pepper stir-fry (such as Birds Eye)
- 2 cups water
- 1 (14 1/2-ounce) can Italian-style stewed tomatoes, undrained and chopped
- 1/4 cup uncooked quick-cooking barley
- 1 cup coarsely chopped fresh baby spinach
Preparation
- Heat a large saucepan over medium-high heat. Coat pan with cooking spray. Add sausage; cook 3 minutes or until browned. Remove from heat.
- While sausage cooks, place stir-fry and 2 cups water in a blender; process until smooth. Add stir-fry puree, tomatoes, and barley to sausage in pan. Bring mixture to a boil over high heat; cover, reduce heat to low, and simmer 10 minutes.
- Stir in spinach; cook 1 minute or until spinach wilts.
Nutritional Information: 145 calories, 4 grams of fat, 10 grams of protein and 2.8 grams of fiber
Wild Rice and Mushroom Soup with Chicken
Photo courtesy of Randy Mayor featured in Cooking Light
Ingredients
- 4 cups fat-free, less-sodium chicken broth, divided
- 1 (2.75-ounce) package quick-cooking wild rice
- 1 tablespoon olive oil
- 1/2 cup prechopped onion
- 1/2 cup chopped red bell pepper
- 1/3 cup matchstick-cut carrots
- 1 teaspoon bottled minced garlic
- 1/2 teaspoon dried thyme
- 1 teaspoon butter
- 2 (4-ounce) packages presliced shiitake mushrooms
- 2 cups shredded cooked chicken breast
- 1/8 teaspoon salt
- 1/8 teaspoon black pepper
Preparation
- Bring 1 1/3 cups broth to a boil in a medium saucepan; add rice to pan. Cover, reduce heat, and simmer 5 minutes or until liquid is absorbed. Set aside.
- Heat oil in a Dutch oven over medium-high heat.
- Add onion and next 4 ingredients (through thyme) to pan; sauté 3 minutes, stirring occasionally. Stir in butter and mushrooms; sauté 3 minutes or until lightly browned.
- Add remaining 2 2/3 cups broth, rice, chicken, salt, and pepper to pan; cook 3 minutes or until thoroughly heated, stirring occasionally.
Nutritional Information: 281 calories, 7.5 grams of fat, 29 grams of protein and 4 grams of fiber.
