What's inside?

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It's that time of the month!

 No, not that time of the month.
It's Foodie Pen Pal Reveal Day! 

We receive our Foodie Pen Pal matches around the 5th of the month and have until around the 15th to send out our Foodie Pen Pal boxes. You can open and enjoy your box as soon as you get it. Then on the last day of the month, any participating blogger can post about it.

My Foodie Pen Pal this month was Elizabeth. Check out her blog -- Food Ramblings. Her food and photos look amazing! And here's what she sent me:


Wheat germ: I have been a long-time fan of wheat germ. I like to add it to smoothies, stir it into yogurt, and sneak it into pancakes and muffins. An ounce of wheat germ has 4 grams of fiber and 6 grams of protein, it's high in B and E vitamins, and rich in antioxidants.

Grill Mates marinades: I've used Grill Mates before but these flavors are new to me. Summer bbq weather will be here soon (hopefully!!).

Ghirrardelli dark chocolate: You can't go wrong with chocolate. Ever.

Cupcake papers: Aren't they cute?! I think I will make some zucchini bread muffins to send into work with my honey this week... and I think I'll probably sneak some wheat germ into those muffins.

Cocktail napkins: Fun!

Note page magnet: Just what I need to keep on the fridge to jot down reminders.

And a cute card -- Elizabeth is a fan of owls!!

Thank you so much Elizabeth, for a great Foodie Pen Pal box!! 

If you'd like to find out more about the Foodie Pen Pal program, click on the purple
  I Love Foodie Pen Pals button on the left. 
Anyone can participate - you don't have to be a blogger, you just have to like food.
  

Last week's activity (4/22 - 2/28)

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Monday 

1 hour cardio/strength interval class
5 mile hike with the yellow dog

Tuesday
3.5 mile run
2 mile dog walk (with Wishbone)
3 mile dog walk

Wednesday
1 hour bar bell class
4.5 mile run

Thursday
1 hour bar bell class
3 mile dog walk
3 mile run

Friday
3 mile dog walk

Saturday
1 hour bar bell class
3 mile run
3 mile dog walk

Sunday
6 mile run

Running log
Mileage goal: 18
Mileage: 20

This week's eats (4/20 - 4/26)

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This week was especially busy and I kinda felt like we weren't eating all that well. I was relieved when I looked back over my meal pics and realized we did okay. Phew.

Some random meals from this week:

1. Snack: fruit (ours)
2. Dinner: pad Thai with lots of veggies (hers) and pork tenderloin strips (his)
3. Dinner: spinach and carrot polenta with a side of sauteed veggie chop (hers)
4. Treat: Trader Joe's trek mix [almonds, craisins, white chocolate chips, and granola bites] (ours)
5. Lunch: roasted butternut squash (hers)
6. Lunch: Green Giant veggie medley and a black bean burger (hers)
7. Snack: Greek yogurt, veggies, and white bean/basil hummus (ours)
8. Treat: Trader Joe's dark chocolate with almonds (ours)
9. Breakfast: high fiber cereal mix [Fiber One and Kashi] and blueberries (hers)
10. Lunch: turkey, spinach, avocado wrap, grapes, and trail mix (his)
11. Dinner: sauteed veggie chop on couscous with roasted chicken (his)
12. Dinner: big green salad with lots of veggies, chick peas, sunflower seeds, and pork tenderloin strips (his) or tofu (hers)
13. Lunch: cold couscous veggie salad with cucumbers, peppers, tomato, onion, kalamata olives, and feta, drizzled with lemon juice and balsamic vinegar (ours)

Other random eats not pictured: lunch at Panera (soup and 1/2 sandwich), yogurt covered pretzels, a soy based dark chocolate protein shake (a sample from a friend - so tempted to buy a jug of it, but it's ridiculously expensive) and carrot cake wedding cake with cream cheese frosting -- I may or may not have licked the plate.


12 Minute Workout #14: 6 up, 6 down

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What a crazy week!! I've been trying to get ready for a friend's daughter's wedding and teaching too many classes, the laundry fairy didn't show up (again!), and I wish my daughter didn't take the shoes I've been "borrowing" back to college with her.

But there's still time for a quick 12 minute workout! This is an abbreviated version of the 45 minute interval class I taught this week. As usual: 12 exercises, 50 seconds of work, then 10 seconds of rest to get in ready position for the next exercise. No equipment necessary; just a little floor space, a pair of shoes, a timer, and a smile.


On your mark. Get set. Go!


 

1. Burbee with 3 prisoner jacks: place hands on floor, jump back into a push up position, jump feet back next to hands again, jump back to standing as you reach for the ceiling, immediately place hands behind head, bend knees, and jack feet 3 times




2. Jumping Jacks: soft knee, long arms

















3. Alt high knees/ butt kickers: 8 high knees with tight belly, then 8 heels to butt with knees down, use your arms





4. Squats: wide feet, hands in front of body





5. Broad jump/ 3 hops back: using your arms, propel yourself forward for one long jump, then 3 hops back to where you started



6. Mountain climbers: hands on floor in push up position, quickly alternate pulling knees towards chest, no piking, no sagging




7. T stabilizers: from push up position, roll to one side with feet staggered, one hand on the floor under shoulder, other arm extended toward ceiling as if making a T, hold for 2 counts, then return hand to the floor, and repeat on the other side


8. Side hover hip dip/lifts right: feet, knees, hips stacked in side hover position, bent arm on the floor with elbow directly under shoulder, place top hand on hip, push hips up as far as you can then back down

9. Side hover hip dip/lifts left: flip over, same on other side




10. Star crunches: lying on back, long legs, long arms out to sides, lift head and shoulders off floor as you reach one hand to opposite toe then switch




11. Bicycles: lying on back with finger tips behind head, bend and extend alternate legs as you lift and twist armpit to opposite thigh




12. Bridges: lying on back, knees bent, lift and lower hips, squeeze bum hard

Paw Partner Adventures: Wishbone

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Yesterday, the yellow dog and I went to the shelter for the Paw Partner program. My plan was to pick up a shelter dog and then take both fur babies to the metro park for a long hike. When I got to the shelter, I was told there weren't any dogs available that play well with others. Bummer. The yellow dog and I headed off to the metro park anyway. It was a beautiful day for a hike and we both had a good time. We hiked almost 6 miles; much longer than allowed by the Paw Partner program.


So today, I left the yellow dog at home and headed to the shelter again. My plan was take out a larger dog, maybe Jefferson, and go for a 3 mile run. When I got there, Jefferson had already been out and they really didn't have any other "running" dogs. They asked if I would walk a smaller dog.

Of course.

Meet Wishbone.


He is an 8 or 9 year old wire-haired Jack Russell Terrier. And though the breed is right, whoever named Wishbone obviously never watched the show. (Just ask any one of my 3 older kids...)

The "real" Wishbone
But he was super sweet and so excited to go on a field trip. We walked a mile from the shelter to a nearby park. Wishbone was all decked out in patriotic colors and lead the way. It was a little strange to walk such a small dog but he was pretty good on the leash and I soon settled into his pace (which is much slower than what I'm used to). He wasn't a puller and though he preferred to take his half of the sidewalk out of the middle, he seemed to know to scooch over for other pedestrians.


As soon a we came to the park entrance, Wishbone was in heaven. He proceeded to roll all over in the grass and get all tangled in his leash. So much happy in one little dog!

The clouds were rolling in as we got to the park but it was still a nice mild day. Wishbone was very interested in the geese and we chased a few around. I figured, how often does a shelter dog get to scare geese away? He seemed to like it. I sat on a bench and thought he'd like to sniff around a bit but he just seemed to want to keep moving. So after a long belly rub and a water break, we headed back.


I obnoxiously told everyone I passed on our walk that Wishbone was a shelter dog looking for a home. He got a few pats on the head and if nothing else, raised some awareness.


We walked a total of 2.28 miles. His first mile was about a 19 minute pace. His second, around a 23 minute pace. I could tell on the way home, he was getting tired. Throw in some goose chasing, and all in all, I think Wishbone had a good time. 


My definition of health -

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I've been asked how I can drink diet coke and be a vegetarian.

I guess I wish the question was more like why instead of how. How seems really accusatory, as if diet coke might contain meat. But I get what they mean. People think vegetarianism is a choice stemming strictly from health or health concerns. And for some, I'm sure it is. But for me, mostly it's a preference. I believe you can consume meat and still make very healthy food choices. I also believe you can be a vegetarian and make very poor food choices. One is not exclusive of the other.

I fully understand Diet Coke contains some questionable ingredients and is not 'healthy.' But it tastes so darn good and I've decided for me personally, drinking one a day (ummm, sometimes two) is okay.

I know a girl who consumes no sweeteners - natural or artificial, not even fruit. How you can live and function in this society and not ingest sweeteners in any form is beyond me. Short of eating straight from the ground, stockyard, or fishery, everything else has to be closely scrutinized.  And is she any healthier for it? That's questionable. Her activity doesn't include much more than walking to and from the car to the office.

I also know a guy who eats only these 4 things:
     1. fruit/veggies
     2. nuts/seeds
     3. red wine
     4. dark chocolate

Whaaat?  Really - true story. I don't know how he does it. (Maybe if you drink enough red wine, you don't miss chips and salsa quite so much? I don't know...) But again, Thanksgiving dinner? Office Christmas party? Going out to a restaurant with family or friends? Forget it.


Health is important to me. And how and what we eat absolutely affects, if not - dictates to a large extent - our health. But for me, health is physical, spiritual, emotional, and mental. If you told me I could never have another chocolate chip cookie as long as I live -- shoot me now.

I believe health should add to your happiness.

I could limit myself to totally vegan, completely organic, no sweeteners, nothing artificial, and omit processed anything ever, but I don't think I'd be very happy. That's why the 80% Rule is my mantra. I choose foods that make me feel good and are (mostly) good for me, foods that ensure I can do all the things I want to do with the energy with which I'd like to do them, and still be happy along the way.

It just so happens, diet coke, peanut m&m's, and the occasional chocolate chip cookie, make me happy.

And thankfully, so does working out.

:)


Last week's activity (4/15 - 4/21)

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Panama City Beach
Monday
3 mile run
5 mile beach walk

Tuesday
12 minute workout

Wednesday
3 mile beach run

Thursday
1 hour bar bell class
3 mile dog walk

Friday
2 mile dog walk
6 mile run

Saturday
1 hour bar bell class
3 mile run
3 mile dog walk

Sunday
3 mile run
2 mile dog walk

It's so nice to be able to regularly walk the yellow dog again
 after such a long and brutal winter. 
We're both happier for it!


Running log:
Mileage goal: 18
Mileage: 18

This week's eats (4/13 - 4/19)

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Random meals from this week:
1. Best snack ever: celery and peanut butter (hers)
2. Lunch: pumpkin lentil soup with carrots, kale, and roasted red peppers (ours)
3. Breakfast: oatmeal with strawberries and flax seed (ours)
4. Breakfast: green smoothie with spinach, peanut butter, banana, chocolate protein powder, and soy milk (hers)
5. Dinner: sesame gingered green beans, teriyaki rice noodles, and grilled Asian chicken (his)
6. Snack: baby carrots, sugar snap peas, and white bean/basil hummus (ours)
7. Lunch: Simply Steamed veggie medley and a black bean burger (hers)
8. Lunch: Taco Bell veggie Cantina Bowl on the way to the airport (hers)
9. Dinner: chopped cabbage salad with mandarine oranges, Chinese noodles, ginger dressing, and those white crunchy things (?) from Toucan's in Mexico Beach (hers)

This week's treats:










Frozen yogurt with lots of toppings while walking through the beach shops
Thank you gift from friends: red wine, cheese, crackers, grapes, and nuts
Trader Joe's Triple Ginger Cookie Thins

Reminding myself...

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I've never met a cookie I didn't like.

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You know how on Pinterest, there are a million ways to make a cake without oil or eggs by substituting Chobani Greek yogurt?
Been there. Done that.
Yes -- it works great.
Do it!

But cookies. I wanted cookies (again).

So I tried the Chobani trick for cookies.
Guess what?
It worked!




What you'll need:

1 and 1/4 cup wheat or white flour
4 oz vanilla or coconut Chobani Greek yogurt
1/3 cup white sugar
1/3 cup packed brown sugar
1/4 cup egg beaters (or 1 egg)
1/2 cup rolled oats
3/4 cup chocolate chunks or chips


What you'll do:

Mix all the ingredients together and combine well. Scoop out cookies onto parchment lined cookie sheet and bake at 350 for 8-11 minutes depending on size, until the edges are just starting to get golden and the tops are dry to the touch.


What we thought:

These are cake-y cookies, rather than chewy cookies - what we'd expect for a virtually fat free cookie. (The only fat is from the chocolate.) I loved the subtle flavor of the yogurt though you could certainly use plain yogurt as well. They had a nice texture and great chocolaty flavor. I mean, nothing beats a real chocolate chip cookie but these are pretty good for about 1/3 of the calories.

But again, I've never met a cookie I didn't like. 


And just in case you haven't tried the cake trick, here it is:

1 box moist style cake mix - I say chocolate works the best
1 cup plain Chobani Greek yogurt - I've also used flavored
1 cup water


Mix well and pour into sprayed pan. Bake at 350 using cake box directions for approximate bake times based on size and type of pan.


You're welcome.










Wanted: Peace

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Not the peace of stillness or silence, but the peace of contentment and confidence. I want the kind of peace that alleviates worry and cultivates hope. And I want it to fill me on a daily basis.
We search for peace in many places and in many ways, but the kind of peace I need is found in only one place.
"Let the peace of Christ rule in your hearts." (Colossians 3:15 NIV)
If we want to find peace, we have to ask for it. Grow it. Learn from it. Practice it. Share it. And it takes time. Time with the true author of peace. 
I am making a commitment to peace through prayer, starting with the small stuff: lost keys, a bad headache, stuck in traffic, or car trouble.  As I master peace through the little things, I hope to train my heart and mind to rely on His peace for the big things: an argument, a misunderstanding, disappointment, or senseless tragedy.
Each challenge leads to another, but also leads to trust. Trust leads to calm and contentment; a place where the chase ends and peace begins.
Life doesn't slow down. It doesn't wait for us to catch up; or catch our breath; or recover from the last set back. It keeps barreling along with its uncertainty. Trust in Christ. Ask for peace. He can't wait to give it to us!

I wrote this post before yesterday's events. My prayers are with Boston.

Last week's activity (4/8 - 4/14)

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Monday


1 hour cardio/strength interval class
1 hour aqua fit class
3 mile run
2 mile dog walk

Tuesday
5 mile run
3 mile dog walk

Wednesday
1 hour bar bell class
3 mile run

Thursday
1 hour bar bell class
2 mile dog walk
3 mile run

Friday
schlepped suit cases through the airport (does that count?)

Saturday
explored Panama City
fell asleep on the beach
(you're right - that certainly doesn't count)

Sunday
6 mile run

Mileage goal: 18
Mileage: 20 (made up for last week ?)

Oh, and happy Tax Day!

This week's eats (4/6 - 4/12)

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Random meals from this week:



1. Lunch: sauteed tomato, onion, zucchini, and spinach (ours)
2. Lunch: grapes, hummus, pretzel chips (hers)
3. Breakfast: green smoothie with spinach, banana, pineapple, mango, and vanilla protein powder (hers)
4. Dinner: tofu taco salad with side of chips and guac (hers)
5. Lunch: grilled cheese, tomato, roasted red pepper, with turkey (his) with spinach (hers)
6. Dinner: pork tenderloin, broccoli slaw, and sweet potato (his)
7. Snack: animal crackers, Chobani Greek yogurt, pear, and grapes (his)
8. Snack: celery and peanut butter (hers


Paw Partners

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I saw this program advertised in a fitness magazine a couple of years ago and called our local shelter to see if they had such a program. They did not. But just recently, our local SICSA (Society for the Improvement of Conditions for Stray Animals) has gotten it off the ground. My youngest sent me the info last week and I jumped at the chance to register. With the weather getting nice, it looks like a great way to help homeless dogs and get outside and exercise.


Last night, I went to the required one hour orientation. I taught class immediately before and had exactly 8 minutes to drive the 6.5 miles from the gym to the shelter. Yes, I was a little sweaty so my plan was to keep a little distance between me and the other volunteers at the meeting. I'm sure I looked like an over achiever who thought she was running with a dog right then and there.

I pulled into the parking lot (with 1 minute to spare) to find it slam full. I then drove through the large overflow lot looking for a space. Next, I tried the huge lot of the vet's office next door, already closed for day, and not a space to be found. I finally found a place on the curb on the street 1.5 blocks away. I sprinted to the shelter, as I was now officially late for the orientation meeting (and now also in need of a little more space between me and the other volunteers).

What I found when I got there: over 180 people from the community. The meeting room was overflowing; every chair taken, people sitting on the floor, and standing, pressed 2 deep against every wall. (fire code, schmire code) It made my heart happy to see so many people interested in providing exercise and companionship to homeless dogs.

We picked up our info packets with Paw Partner applications, waivers, releases, rules, and important phone numbers. A staff member introduced Jefferson, a super friendly 4 year old coon hound, to show us the harness and leash system, the fancy water bottle that when turned upside down fills a little collapsible attached bowl, and the handy-dandy-ever-so-important poop bag dispenser that attaches to each harness. They explained that each dog is micro-chipped, wears a collar with a tag stating "Property of SICSA" on it, and also while out with the Paws program, wears a flag that says "Adopt Me." During this show-and-tell of details, Jefferson went from laying sprawled on the floor half asleep to trying to climb into the lap of the closest volunteer.

After hearing all the guidelines, the staff opened the floor to questions; always an interesting, if not entertaining, experience in a crowd this large. (Keep in mind, they shared a LOT of info with us already - this was an hour long meeting!) Here are just some of the questions that followed:

Can we take out more than one dog at a time?
No. One-on-one is preferred. If there are 2 volunteers who want to go out together, they will try to match 2 dogs who get along. Otherwise - one handler, one dog, as stated in the info packet.

Can we drive a dog to a nearby park?
Yes, for now. They realize people have favorite routes, parks, and trails they like to run so you can put the shelter dog in your car. If this proves to be a problem later, the program may be limited to walking distance of the shelter. They stressed the facility is not responsible to any damage to your car and that some dogs may not be good travelers; all stated in the info packet.

Is there a distance limit on how far I can run a dog?
A shelter dog can be away from the facility a maximum of 2 hours. Staff will track the times and distances each dog is taken out, with a 1 mile limit week one, 2 mile limit week two, 3 mile limit week three, and then a maximum of 5 miles per outing after that. Their high energy dogs will be allowed to participate in the program more often, while participation of older or less energetic dogs will be limited. Program hours are set so the dogs are at the shelter during peak adoption times. Again, all explained in the info packet.

Can we bring our own dog along?
Yes, but a staff supervised meet-and-greet is required each time. Please see info packet for more details.

Can we have a kid in a stroller while we take out a shelter dog?
Yes, if you can control the dog and the stroller. The dogs all undergo a personality assessment but, like all animals, are unpredictable. You assume all risk for yourself, your children, and anyone else, says the waiver we all signed in the info packet.

Can we roller-blade with a shelter dog?
After an awkward pause, yes. As long as you can control the dog, and don't run over its paws, you can roller blade. We may need to add this to the info packet.

About now, I am starting to shift my weight from foot to foot, feeling a little uncomfortable. The intelligent (and even a few less-than-intelligent) questions have all been asked. This is when I am convinced people are wracking their brains, trying to think of questions, any question.

Do we have to run...can we walk the shelter dog?
Of course! The smaller breeds may not be the best runners but they all thrive on exercise outside. Duh.

Do we have to keep the dog on the leash?
Really? Yes. Some shelter dogs may seem very well behaved but they don't know you, and chances are, they don't know their surroundings. If we lose the dogs, it's hard to find homes for them. Let's keep the leashes on, as stated in the info packet.

What if I get here, and there are no dogs available?
Are you kidding? Should they give you a cat to walk instead? With the overwhelming response to the program, it is possible that all participating dogs may be out when you arrive. You can call ahead and reserve a dog if you want. But if you reserve a dog, please show up so as to not hurt their feelings and add to their rejection insecurities.  :)

Stay tuned for future Paw Partner adventures. The program officially starts April 17 and 
I hope to participate at least once a week. 





I made a promise to my dog that I wouldn't walk shelter dogs 
unless I had first walked her.
 That seems only fair.

And then I had to make a promise to my honey
not to bring any shelter animals home.
Hmmm....that wasn't in the info packet...